Innovative Newsletter “Finding An Effective Way To Stay Healthy!” A STRONGER CORE MEANS A HEALTHIER YOU
Do you ever find yourself slouching in a chair, slumping at the computer or your belly sticking out after standing for awhile? This is a sign of core muscle weakness that can negatively affect your health and create back or neck pain. (continued inside)
Cheryl Howard PT, DPT, Cert. MDT Owner
“Finding An Effective Way To Stay Healthy!” A STRONGER CORE MEANS A HEALTHIER YOU
5 Tips To A Relieve Back & Neck Pain Exercises To Help With Pain
Innovative Practice News
“With the new day comes new strength and new thoughts.” - Eleanor Roosevelt Quote of The Month:
What Are Your Core Muscles? Your “core” is the group of muscles that help stabilize your trunk and give a strong point fromwhich your limbs can move properly with good posture. The core is made up of your abdominal, low back, pelvic, and gluteus muscles. When any one of these groups is weak, it can cause instability, poor balance, bad posture, fatigue,
from where your pain is coming. Our physical therapy professionals are just those experts. Whether your pain is from your back, neck, shoulders, or legs, we perform a thorough analysis of your posture, movement, and strength. This allows us to pinpoint exactly what is causing your pain, select the correct exercises to begin your program and develop an effective treatment plan to obtain the fastest results. Call us today to learn more how we can eliminate your pain and improve your health! Get to the CORE of your issues and carve out some time and energy to come to Innovative Physical Therapy Solutions and take care of it! Call 315.786.0655
inflammation and back or neck pain. Can’t I Just Do Sit-ups?
Strengthening the abdominals is just one component of strengthening your core muscles. It takes an expert, trained in the science of human movement to analyze
Patient Spotlights “It is wonderful to be able to use my arm again.” “I can’t thank you and Brittany enough. You have really made a difference in my breast cancer treatment. It is wonderful to be able to use my arm again. I promise I will continue to do the exercises so I won’t relapse. I enjoyed chatting with both of you.” - Jean W. “Everyone was so helpful and has helped me feel so much better.” “I am very happy with my experience here. Everyone was so helpful and has helpedme feel somuch better. I would definitely come back here if needed and would certainly recommend our therapy to anyone who asked. Thank you all so much!!” - Louise N. TO RELIEVE YOUR BACK & NECK PAIN! When suffering with back or neck pain, it can be confusing to determine the right way to relieve pain and get back to normal activities. For some, permanent injury or changes in their body mean arthritis and the tendency for more aches and pains. However, it doesn’t mean you can’t do something about it and live a pain-free life. Here are some tips to relieve your back and neck pain. 1. Get Expert Help The best solution for your back or neck pain is to restore proper movement, strength and coordination for maximum results. Our physical therapists are the medical experts that can help you improve your function and relieve your pain. See your physical therapist at least yearly to maintain your health. 2. Improve Your Posture Make sure to stand up frequently, at least every 30 minutes and vary your positions of work throughout the day. Aim to correct your posture when sitting and standing and make adjustments as needed. 3. Avoid Injury Make sure you know the proper way to lift, bend, and pick up objects, even if they are not heavy. Our experts can show you proper body mechanics with every day tasks.
4. Adequate Rest & Exercise Your body needs to heal after every day, so a good night’s sleep is critical, especially those hours before 12 am. Record your favorite late night shows so you don’t have to stay up late! Sleep deprivation actually worsens your pain tolerance and saps your strength. In turn, make sure you exercise – at least walk 30 minutes a day to improve your strength, heart health and flexibility. 5. Nutrition It is often found with people in pain, that their diet aggravates their pain and their lack of water “dries” out their tissues. It is very important to avoid processed foods and fried foods, which increase inflammation in the body. Of course, eat more vegetables, fruits, and lean protein. Don’t forget to keep a glass of water by your desk and refill it during the day so you stay hydrated!
• 1 cup finely chopped red onion • 1/4 cup thinly sliced fresh basil • 1/4 tsp salt • 1/4 tsp ground black pepper • 1 pound salmon fillet • 1 tbsp hot pepper sauce • 1 large egg white • Cooking spray • 8 slices focaccia, toasted
Combine first 5 ingredients in a large bowl. Combine hot pepper sauce and egg white in a small bowl; add egg white mixture to salmon mixture, stirring well to combine. Divide the mixture into 4 equal portions, shaping each into a 1/2-inch-thick patty. Heat a large nonstick skillet over medium- high heat. Coat pan with cooking spray. Add salmon patties, and cook 3 minutes on each side or until desired degree of doneness. Serve patties on toasted focaccia.
Exercises To Help With Pain: Try these simple exercises to help your back... Share this with a friend or family member to help keep them healthy too!
PELVIC TILT While lying on your back, use your stomach muscles to press your back into the floor.
BRACE - BILATERAL BENT LEG LIFT While lying on your back with your knees bent, raise up both feet. Use your stomach muscles to keep your spine from moving.
Helps Low Back Pain
Helps Low Back Pain
FREE 15 MINUTE CONSULTATION
Innovative PT Coupons FREE CONSULTATION At Innovative Physical Therapy Solutions, we take advantage of your body’s ability to heal, move, and do all the things you need to. Like getting you back to work and getting you back to the pain-free life you once lived. Call today and mention this coupon, or bring it in to recieve a FREE 15 minute consult . www.innovativeptsolutions.com
(315) 786-0655 CALL TO SCHEDULE TODAY!
316 Sherman St. Watertown, NY 13601
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INNOVATIVE PT is a TEACHING FACILITY! Brittany Drake, PTA successfully completes APTA Clinical Instructor Credentialing Program (CCIP) offered in Canton, NY April 2018. Coordinated by the clinical directors of SUNY Canton PTA & Clarkson UniversityPTprograms, thiscourse isuseful forplanning for thestudentexperience, facilitatingstudent learning through questioning & effective feedback, evaluating student performance, & managing students with exceptional situations. Utilizing the skills & information she gained, to provide students with the highest quality of clinical education, Brittany steps into her role as clinical instructor with an Onondaga Community College (OCC) PTA Student later this year! We offer clinical affiliation experiences with the following PTPrograms: Clarkson University, Daemen College, Nazareth College, SUNY Upstate, University at Buffalo, & Utica College; PTA Programs: Herkimer Community College, Onondaga Community College, & SUNY Canton.Page 1 Page 2 Page 3 Page 4
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