Kinect: Improve Posture At Work

Health & Fitness The Newsletter About Your Health And Caring For Your Body

“You Shouldn’t Have To Struggle At Work!” IMPROVE YOUR POSTURE AT WORK

For many of us, sitting at a desk, computer or even lifting is a daily part of our work routine. What you may not know, is that the routine may be more harmful long-term than you can imagine. Our bodies were made to move throughout a variety of positions during the day. From sitting to walking, to squatting, your body needs frequent movement pattern changes. If you have more of a sedentary job, then the lack of variety in your positions throughout the day can be detrimental to different areas of your body. (continued inside)

Inside: • Improve Your Posture At Work • How To Strengthen Your Core Muscles In 4 Easy Steps

• Outstanding Patient Results

• Healthy Recipe

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Health & Fitness The Newsletter About Your Health And Caring For Your Body

HOW TO STRENGTHEN YOUR CORE MUSCLES IN 4 EASY STEPS | OUTSTANDING PATIENT RESULTS | HEALTHY RECIPE

“Work On Tedious TasksWithout Pain! ” IMPROVE YOUR POSTURE AT WORK

Here are some tips to help you feel your best at work, be more productive and have more energy: 1. Change your positions frequently If you sit at a desk or even stand for prolonged periods, try to accomplish parts of your job in different positions. For example, if you sit at a computer, try to get up every 30 minutes to walk around for 1-2 minutes or do a different task. 2. Try a standing desk Standing is far better than sitting. If your job requires you to sit at a computer for most of the day, consider a standing desk. Being able to stand for 2-3 hours a day, instead of sitting the whole time, can make a big difference in the way that you feel and the health of your spine. There are some good standing desks on the market that make it easy to transition from sitting to standing. 3. Sit correctly at your desk When sitting, make sure that you are sitting tall, like a string is pulling through the top of your head. Your computer should be directly in front of you, instead of off to the side. It should also be at the height where the top 1/3rd of the screen is at eye level. Furthermore, make sure your keyboard is at the adequate height, creating about a 90-degree bend or less in your elbows. Armrests can be helpful to alleviate pressure on the shoulders when typing. 4. Vary your foot position If your job requires you to stand for a long time, such as in retail sales, make sure that you stand with one foot slightly forward. Alternate this throughout the day. This posture engages your hip and leg muscles more to alternate pressures in the spine. 5. Watch how you bend Many jobs require frequent bending, and in similar manners repetitively throughout the day. This may feel fine while you are doing the task, but

can lead to repetitive trauma on the spinal muscles and discs.

The goal is to make sure that your back is straight and you use your hips and knees to bend down to the item you are trying to get to. In addition, if you can kneel at times with one foot forward and the other back, this can help you protect your spine further. In physical therapy, not only do we alleviate aches and pains, but we also get your body moving. Part of our process is to educate you on different posture techniques to help you feel your best throughout the day and at work. If you are suffering with back, neck, shoulder, hip or knee pain, give us a call to talk to one of our experts. A simple improvement in the way that you move can make a big difference in the way that you feel.

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Look inside to learn more about our programs and say hello to a healthier you by returning to a pain-free, active lifestyle!

Healthy Recipe

Outstanding Patient Results

I can now turn my head side-to-side without pain!

“SincecomingtoKinect, Ican now turn my head side-to- sidewithoutpain. Ino longer have a numbing sensation in my neck and back. I feel better, have more energy and can drive a car with no unbalanced sensation. Thanks Kinect for all your help!” - A. Stewart “Since coming to Kinect I can now walk without using my cane. Prior to coming to therapy, I had cortisone injections and they helped but, physical therapy at Kinect PT has helped the mostandhasgottenmeback walking.ThanksKinectforall the help!” - D. Marvin

Physical therapy at Kinect PT has helped the most!

5 INGREDIENTS • 1 (64 fluid ounce) bottle apple cider • 3 cinnamon sticks APPLE CIDER

• 1 teaspoon whole allspice • 1 teaspoon whole cloves • 1/3 cup brown sugar

DIRECTIONS In a slow cooker, combine apple cider and cinnamon sticks. Wrap allspice and cloves in a small piece of cheesecloth, and add to pot. Stir in brown sugar. Bring to a boil over high heat. Reduce heat, and keep warm.

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Kinect’s Third Anniversary in San Tan Valley! San Tan Valley Clinic celebrated their 3rd Anniversary on August 14, 2017. Kinect celebrated with patient recognition and cake that day. Overall, we are grateful at Kinect to be in the San Tan Valley area and to help serve our patients. Thanks to all those who entrust us with their care. We look forward to being able to continue to serve the San Tan Valley area.

How To Strengthen Your Core Muscles In 4 Easy Steps

1. Engage your transverse abdominis The transverse abdominis is a deep muscle that wraps around the lower section of your abdomen, much like a belt. The ability to actively engage this muscle helps to put your spine into better alignment. Begin to work this muscle, by lying on your back with your hands on your lower abdomen. Focus on relaxing all other muscles, except for drawing your lower abdominals in towards your belly button. Hold these contractions gently, but firmly for 10 seconds, then repeat 10 times. Once you get the hang of contracting your transverse abdominis lying down, begin to contract it in sitting, then standing. This is a great exercise to do any time of day. This exercise is a must for any mom, as the abdominals become stretched out during pregnancy. 2. Strengthen your hip abductors The hip abductors are on the outside of your hips and consist mainly of your gluteus medius and minimus. These muscles are easy to exercise standing up. Simply hold onto a firm surface and lift your leg out to the side for 10-15 repetitions. Feel the muscles working on the outside of the hip. Do at least 2-3 sets of 10-15 repetitions each side. 3. Mini-squats with squeezes When you do dynamic exercises you are able to work a wide variety of muscle groups together. Put a ball, such as a soccer or volleyball between your knees. If you don’t have a ball, place a rolled up pillow. Gently squeeze the ball between your knees and practice the tightening of your transverse abdominis as described above. Now, holding onto a steady surface, squat down slightly and try to feel your thighs, stomach and back working together

to lower you down and push you up. Start out with 2 sets of 10 reps, then work your way up over a week to 3 sets of 15. 4. Alternate arms and legs If you have back pain, consult your physical therapist before trying this. Perform this exercise by lifting your right leg up slightly, then your left arm. You will feel this contracting the muscles in your spine. Now gently lower and repeat on the other side. Try 10 repetitions, then over the course of a week, work your way up to 2 sets of 15 repetitions. Remember not to go into any pain with this exercise and you only need to raise your arm and legs up 2-3 inches off the floor. Why You Need To Come In For A FREE Check-Up: � Move without pain Think Kinect FIRST: Giving The Gift Of Health

Our Therapy Services

• Low Back Pain • Cervical Pain • Shoulder Pain • Knee Pain • Herniated/Bulging Disc • SI/Pelvic Pain • Arthritis • Sprains and Strains • Fractures

• Tennis Elbow • Rotator Cuff Injuries • Impingement Syndrome

� Sit for long periods comfortably

� Bend and move freely � Balance confidently and securely

• Balance Disorders • Difficulty Walking • Deconditioning • Muscle Weakness • Vertigo • And Many More!

� Walk for long distances � Live an active and healthy lifestyle

We are your therapists for life! We want you to stay healthy so all your check ups with us are FREE. Just call our clinic and schedule.

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SAN TAN VALLEY 480.568.4580

MESA 480.833.2778

CALL TODAY!

CHANDLER/SUN LAKES 480.802.8730

GLENDALE 623.934.1154

MindfulActions ReduceStressAtWork

Mindfulness can be practiced at any time, even while walking, drinking tea, or writing an email. Follow these simple action steps to let go of the illusion of control and

instead cultivate resilience on the job. 1. Loosen the grip—Let it Go

Emotional stress can manifest as physical tension. To help ease both, practice relaxing your body with this simple exercise: • While sitting at your desk, settle your attention on your hands, and/or on your shoulders. • If you find your grip extremely tight (or your shoulders tense), realize that this will make you feel stress. • Choose to loosen your grip and/or release the tension in your shoulders as much as you can (Breathing helps!). • Take a moment to observe the different sensations you feel when you bring your attention to your body. Remember, this is something you can do even as you plod through your to-do list! 2. Establish regular meditation Committing to a regular meditation practice—even just 10 minutes a day—can go a long way toward helping you feel calm in the face of work stressors. There are a wide variety of practices to choose from, so experiment to find what works best for you.

www.kinectpt.net

SAN TAN VALLEY 480.568.4580

MESA 480.833.2778

CHANDLER/SUN LAKES 480.802.8730

GLENDALE 623.934.1154

“Decrease Aches & Pains Caused by Sitting at a Computer or Desk. ” EASY STRETCHES YOU CAN DO AT WORK

If you are experiencing neck pain and don’t find the tips below helpful, call and schedule a Free Consultation with one of our specialists who can further assist you in getting back to a pain free life.

Prolonged sitting at a desk or computer terminal can cause muscular tension and pain. But, by taking a five or ten minute break to do a series of stretches, your whole body can feel better. It’s also helpful to learn to stretch spontaneously, throughout the day, stretching any particular area of the body that feels tense for a minute or two. This will help greatly in reducing and controlling unwanted tension and pain. SHOULDER SHRUG How it’s done: Raise the top of your shoulders toward your ears until you feel slight tension in your neck and shoulders. Hold this feeling of tension for 3-5 seconds, then relax your shoulders downward into their normal position. Do this 2-3 times. Good to use at the firstsignsoftightnessortension intheshoulderandneckarea.

CORNER PECTORAL STRETCH How it’s done:

Stand in corner, arms slightly above shoulder height and your elbows bent, forearms flat against the sides of the wall. Move chest towards the wall, feeling a stretch in the front of your chest. Hold for 60 seconds.

CALL TODAY FOR MORE ASSISTANCE!

SAN TAN VALLEY 480.568.4580

MESA 480.833.2778

CHANDLER/SUN LAKES 480.802.8730

GLENDALE 623.934.1154

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