Remember back when your mother used to tell you that if you wouldn’t stop hunching your shoulders, they’d be stuck that way forever? An idle threat, one that barely anyone took seriously. Yet, fast forward a few decades and it turns out that mom might have been on to something, after all.
N E W S L E T T E R R E S T O R E . M A I N T A I N . E N H A N C E . JANUARY 2019
MAKE YOUR RESOLUTION TO STAND TALL
ALSO INSIDE: • Make Your Resolution to Stand Tall • How Posture Affects Neck & Back Pain • Exercise Essentials • Featured Condition: Scoliosis • Staff Spotlight: Chris Krug
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N E W S L E T T E R R E S T O R E . M A I N T A I N . E N H A N C E .
JANUARY 2019
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MAKE YOUR RESOLUTION TO STAND TALL
R E S T O R E
Remember back when your mother used to tellyou that ifyouwouldn’tstophunchingyour shoulders, they’d be stuck that way forever? An idle threat, one that barely anyone took seriously. Yet, fast forward a few decades and it turns out that mom might have been on to something, after all. A poor habit of bad posture can have a lasting impactonyourneckandback.Theworseyour posture is, the more intense your back and neckpaincanbecome.Unfortunately,onceyou start experiencing neck and back pain, simply squaringyourshoulders isn’t likelytobemuch help.Workingwithaphysicaltherapistcanhelp youtotrainthemuscles inyourback,neckand shoulderssothatyoucan improveyourposture permanently,and indoingsobringrelieftoyour chronic neck and back pain. The Posture and Pain Connection Notallbackpain iscausedbypoorposture,and it istruethatyoucanhavepoorpostureforyears withoutfeelingtheconsequencesofthatslouch
rightaway,but intimethehabit is likelytocatch upwithyou.Therearecertainwaysthatyoucan tell if neck or back pain may be a result of poor posture, including: • The pain in your back is worsened at certain times of day. For example, after you’ve spent a day at the office, or after a few hours on the couch. • The pain frequently starts in your neck and moves into your upper and lower back. Pain thatseemstotravelfromoneareaoftheback toanother isfrequentlyan indicationofposture concerns. •Thepainwillsubsideafterswitchingpositions, such as switching from sitting to standing or vice versa. • Back or neck pain that develops soon after a change in circumstances, such as starting a new job with a new desk chair, or getting a new car.
After years of practicing poor posture, your back,shoulderandneckmuscleswilllikelyfind standing or sitting with straight posture to be uncomfortable. This is because your muscles have grown accustomed to the slouching, and standingupstraightwillrequiresomethorough stretchingandstrengthening.Thatdoesn’tmean that once you have bad posture you can never correct it. Working with a physical therapist to improve yourposture isagreatwaytoovercomechronic neck and back pain. In physical therapy, you will be guided through a series of stretches and strength building exercises that can help you begin training your body to practice better posture, thereby reducing your back and neck pain. We can help you achieve a pain-free life! Contact us today (San Anselmo: 415-457- 4454 or Novato: 415-898-1311) or visit us at www.sstmarin.com.
HOW POSTURE AFFECTS NECK & BACK PAIN
Of course, there are ways that you can improveyourpostureathome, aswell.Hereareseveralstrategies that are typically helpful: • Try to stand tall whenever you are standing or walking. Hold your head high and square your shoulders,butmore importantly workonbeingthetallestversion of yourself. Hunching over is the leading cause of poor posture. • Usesupportwhenyousittokeep your posture correct. Lumbar support in office chairs and car seats will help a bit, but for improved posture you may need toaddadditionalcushioningthat will help you keep your back straight. • Be mindful of how you sit at your computer or when you are using your phone. When sitting atyourcomputer,work tosit tall soyourearsarealignedoveryour shoulders and you have a slight downward gaze at your screen. When using your phone, hold yourphoneupatneareyelevel. If youfindthatyouarelookingdown at your phone, you may develop “text neck”, a condition where youmaydeveloppain intheback of the neck and shoulders from havingyourhead too far forward looking down.
What can Good Posture do for You? Therearea lotofbenefitsofhaving good posture. Aside from saying goodbye to neck or back pain, improvingyourposturecanprovide severalunexpectedbenefitstoyour lifestyle and personal well-being. Here are a few of the additional benefits of having good posture: • Proper posture creates quality exercise for your core and back • Improved respiratory health •Addedprotection foryourorgans, If you are experiencing chronic neckandbackpain,there isagood chance that it could be related to yourposture.Contactyourphysical therapist to learn more about how youcantakestepstostart improving your posture today. Contact us today (San Anselmo: 415-457-4454, Novato: 415-898-1311) to start your journey to increase core strength and finally say “goodbye” to pain in your neck and back. bones, joints and muscles •Reduced risk of arthritis
M A I N T A I N EXERC I SE ESSENT I ALS TRY THIS EXERCISE TO HELP POSTURE
Redeem This Coupon for a FREE POSTURE SCREENING Proper posture can help to...
Exercisescopyrightof
SittingPosture Sitonasturdychair and scoot your hips forward. Place your feet flat on the floor. Tip your pelvis slightly forward. Straighten your spine until your ears are directly over your shoulders and your shoulders are over your hips. Draw your shoulder blades gently back and together. Tuck your chin. Stretch up tall; imagine a string attached to the top of your head, pulling you up to your full height.
your neck and back • Prevent osteoarthritis • Use your muscles more efficiently • Help you feel happier and more confident
• Increase back and abdominal muscle strength • Improve breathing & optimal lung function • Reduce risk of pain on other areas such as
Posture Screenings can reveal important health information and unlock the door to improved health and wellness. Call us today!
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
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CHRIS KRUG ,MPT STAFF SPOTLIGHT
SCOLIOSIS FEATURED CONDITION Scoliosis, or curvature of the spine,oftenoccurswhenchildren are justenteringpuberty,which is a stressful enough time without alsohavingtodealwithaphysical limitation.Thecause isnotalways known, although rarer forms are connected to injury, muscular dystrophy or cerebral palsy. Yet through a range of treatments, including physical therapy, scoliosis does not have to be disabling — or even noticeable. What Are Warning Signs of Scoliosis? In general, a lack of alignment in the upper body may indicate scoliosis. Specifically, if one hip and/or or one shoulder looks higher than the other, or one shoulderbladeseemstobemore easily discernible than the other, scoliosis may be a factor. In more advanced cases, back pain, a pronounced curve in the spine, or ribs that stick out noticeably on one side, can be a scoliosis indicator. Difficulty in breathingmayoccur,asyourribs press against one or both lungs.
Chrisspent15yearsasthefounding directorofanorthopedicandsports physical therapy clinic in Santa Rosa before joining Sport and Spine of Marin. He is passionate about providing excellent care and helping each patient become effectivestewardsoftheir individual treatment programs. Chris has worked at sports and orthopedic clinics in Oakland and Las Vegas. He has worked with
How Does Physical Therapy HelpScoliosisPatients? Your physical therapist can help you retrain your body to function more effectively with your particular alignment issues. In addition, physical therapy for scoliosis increases your range of motion,aswellasbuildsstrength in parts of your body which have been weakened through misalignment. PT is also useful for scoliosis patients who have muscles and joints which have stiffened over time. Through massage therapy, your physical therapist will ease this tension, while redirecting movement. Electric stimulation, iceandheatapplicationscanalso be beneficial for back pain and stiffness issues. It’s never too late to begin scoliosis physical therapy. Call us today for a consultation and treatment plan suggestions.
professional athletes including basketball players from the Golden StateWarriors,acrobats,anddancers fromCirqueduSoleil,EFX,and Lord of the Dance, as well as college and high school athletes. Chris received his BA in Biology with college honors from UC Santa Cruz in 1991 and graduated with an MS in Physical Therapy from the UniversityofthePacific in1994.Hehasextensivepost-graduatetraining in manual therapy techniques and orthopedic exercise progressions withemphasisonshoulder,kneeandlowback injuries.Hehasworked closelywithmanyorthopedicsurgeonstocreateandupdatesafepost- operative rehabilitation protocols. Chris likes to stay fit and have fun with a variety of activities, including basketball, cycling, hiking, disc golf, table tennis, and strength training. At Sport and Spine Therapy of Marin, we value our patients and are dedicated to providing the highest quality of physical therapy services as we treat the whole patient, not just the specific injury. Schedule an appointment today by giving us a call! San Anselmo: 415-457-4454 | Novato: 415-898-1311 4 5 1 2 1 7 7 3 6 5 9 5 2 1 9 6
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http://1sudoku.com MIND EXERCISE: SUDOKU n°315825 - LevelHard
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LIVE LONGER, BETTER, & HEALTHIER
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Tasty Recipe: Spinach Dip INGREDIENTS • 1 package frozen spinach (drain) • 2 - 8 oz packages cream cheese • 1 package colby jack cheese • 1 package parmesan cheese • 2 cans of Rotel
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• Small onion, chopped • 1 tsp cumin or to taste • 1 tsp garlic salt or to taste
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n° 3996 - LevelHard
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DIRECTIONS Combine all ingredients well and place in a 11 x 13 pan. Bake at 375 degrees for 30 - 40 minutes.
7 5 2 The rules of the game are simple: each of the nine blocks has to contain all the numbers 1-9 within its squares. Each number can only appear once in a row, column or box.
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WE CAN HELP YOU FIND RELIEF. GIVE US A CALL, TODAY! San Anselmo: 415-457-4454 • Novato: 415-898-1311 7 2 9 4
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