Physiotherapy Center LTD: Is Back Pain Slowing You Down?

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

Getting To Know The Physiotherapy Center LTD. Team VANESSA WILLIAMS, SENIOR PHYSIOTHERAPIST

Vanessa graduated from the University of the West Indies in 2008 with a Bachelor of Science degree in Physical Therapy and has also completed other certifications which include, Kinesio Taping Aquatic Therapy, Dynamic Taping and Cardiopulmonary Physiotherapy. She began her career at the May Pen Hospital in Jamaica. Since then, she has worked in physiotherapy departments in private and public hospitals as well as in private physiotherapy clinics. Her physiotherapy career has been varied and continues to evolve as she delivers compassionate and effective clinical and therapeutic services. Ms. Williams is a generalist, however, she is also a certified as an Aquatic Therapist and loves to utilize this modality in the rehabilitation and pre-hab treatment for her patients She works well with patients of all ages and abilities and possesses excellent interpersonal and communication skills. Vanessa’s main focus is to utilize her strong knowledge base

and experience to facilitate a dynamic therapy experience for all her patients, helping them to achieve their goals. Amember of the Rotaract Blue Cayman Islands, she is involved in many community service initiatives on the island. Vanessa looks forward to meeting you to help you “GET BACK TO BETTER AGAIN.”

Congratulations to our Senior Physiotherapist, Ms. Vanessa Williams and Mr. Pierre Small on their engagement. May God continue to bless you.

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

INSIDE: • How To Take Care Of Your Back • FREE Mobile Download • Relieve Back Pain In Minutes • Patient Success Spotlight OVERCOME BACKPAIN Is Back Pain Slowing You Down?

Is back pain causing you to move a little slower and more cautiously? If left untreated, chronic back pain can lead to long-term spinal, joint, and possibly nerve damage.Backpain isoneof themostcommonphysical complaints thatpeoplesuffer fromandmore than80% of theUSpopulation will experiencebackpain atsome point in their lifetime. Back pain can interfere with your ability tobend,kneel, lift, reach,doworkandenjoy time withyour family.Not tomention, itcanmakeyoudown right irritable and affect others around you. Why Do I Have Back Pain? Back pain occurs for a number of reasons, but has a few simple root causes: • Weakness in thespinalandcoremusclesof the trunk. • Poor posture and strain on the spine from slouched sitting. • Repetitive injury to muscles around the spine from improper lifting. of thespine,hipsandmuscles of the thighs. • Poor coordination of the abdominal, pelvic and back muscles.

Most people don’t seek treatment soon enough and continue to suffer with a nagging ache or pain in their back. They may even feel symptoms travel to the buttocks and legs. Many people feel that not much canbedone forbackpainandusemedication tonumb the pain to get through the day. However, medication mostly masks the pain and does nothing to address the root cause of the problem. Solutions to Back Pain. Treating back pain starts with determining the true cause. A thorough evaluation of yourmovement,strength,postureand jointmobilitycan tell a lot about the true origins of your pain. Only then, can theproperplanbe formulated togetyououtofpain quicklyandback to theactivitiesyou love.Whetheryou just tweaked your back or have been suffering for a long time, seeing one of our spine specialists can help you return to a more active and pain-free life.

The Physiotherapy Center Ltd. Would Like to Congratulate Master Corey Westerborg!

The Management and staff wish to congratulate Master Corey Westerborg who was recognized by the Cayman Islands Aquatic Sports Association (CIASA), the governing body of aquatic sports in the Cayman Islands, for all his hard work, effort in swimming and representing his country at international meets: 1. Joint 1st Place Male Shooting Star Award 2. Most Improved Male Swimmer at Carifta Award 3. CIASA’S 2018 MALE SWIMMER OF THE YEAR AWARD!

If you, or someone you care about, is suffering from back pain call us today at (345) 943-8700

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1. Keep a Good Posture When you are standing, imagine a string through the top of your head lifting you straight up. This puts your neck, shoulders, spine and hips in natural alignment. While sitting, make sure you sit back in the chair with your feet on the floor and your lower back supported. Your shoulders should not slouch when sitting. Avoid soft couches when you can. 2. Lift Properly Picking things up is a normal part of our day. Even if you pick up something light, your back muscles have to lift the weight of your upper torso and control that movement. Make sure you always face what you need to pick up, squat keeping your spine straight and push with your leg muscles.This helps reduce the excessive pressure on your spine. 3. Stay Flexible Flexibility is key to maintaining a healthy back. By keeping your body flexible, the normal forces of movement and lifting can be distributed across the spine, rather than focused onto a few segments, which can then fail. An easy stretching routine everyday can keep you feeling great and put a spring in your step. 4. Stay Strong You have hundreds of muscles, which control the movement of your spine. Major muscles that support the spine are called your core and include your abdominal, pelvis, spinal and hip muscles. By keeping your core muscles strong, you support your spine and have the ability to easily control lifting, quick movements, bending and a lot more.

5. Physiotherapy Our physical therapists are medical experts in evaluating spine and body movement. By having a regular checkup, you can make sure your body is in good condition to tackle the activities you love. If you have a history of back pain, injury or are currently experiencing aches and pains, we can analyze your problem and construct a treatment program that will work best for your individual problem. With soothing hands-on therapy and targeted easy exercises we can help you return quickly to feeling your best. Even if you suffer from severe pain we can help you get out of pain and living the life you deserve. Call The Physiotherapy Center Ltd. to schedule an appointment today.

ATTENTION Pain Sufferers

Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.

Do you or someone you know have back or neck pain? As a current or past patient you have access to this valuable information, at your fingertips. Start feeling better today in the privacy of your home. Go to www.spinebook.net/ thephysiotherapycenter for your free download. This is the easiest way to get this information to our patients. Download and share with friends and family today!

SUPPORTED BRIDGE Lie on your back with knees bent and feet hip distance apart. Place your feet close enough so they can be touched by the finger tips. Inhale and lift the hips, place a block under the sacrum. Keep the chest open. Hold for 30 seconds and repeat 10 times. Strengthens Core www.simpleset.net

DOWNLOAD INSTANTLY AT: www.spinebook.net/thephysiotherapycenter

Call Today (345) 943-8700

Patient Success Spotlight

Refer A Friend

Thank you to you and your lovely staff!

Care enough to share how physiotherapy helped you. Who do you know that could benefit from therapy? Send them our way, they will thank you and so will we. Refer a friend to our clinic and receive a FREE 1/2 Hour Therapeutic Massage . Get in the game and get the word out.

Cut out the card below and give it to someone you know who could benefit from physiotherapy.

Aches & Pains? We Offer FREE Screenings Helping You Get Back To Better Again!

“ Thank you to you and your lovely staff, I wish I could do so much more for you and the staff that I have come to call my second family. God bless you all and hope for a even better 2018, continuous blessings love and laughter. Thank you, tons of love!” – Mitzie W.

25 Eclipse Drive, P. O. Box 10742 George Town, Grand Cayman, KY1-1007 Phone: (345) 943-8700

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5 Excellent Exercises for the Pool 1. Water Walking or Jogging: Start with forward and backward walking in chest or waist high water. Walk about 10-20 steps forward, and then walk backward. Increase speed to make it more difficult. Also, increase intensity by jogging gently in place. Alternate jogging for 30 seconds with walking in place for 30 seconds. Continue for 5 minutes. 2. Forward and Side Lunges: Standing near a pool wall for support, if necessary, take an oversized lunge step in a forward direction. Do not let the forward knee advance past the toes. Return to the starting position and repeat with the other leg. For a side lunge, face the pool wall and take an oversized step to the side. Keep toes facing forward. Repeat on the other side. Try 3 sets of 10 lunge steps. For variation, lunge walk in a forward or sideways direction instead of staying in place. 3. One Leg Balance: Stand on 1 leg while raising the other knee to hip level. Place a pool noodle under the raised leg, so the noodle forms a “U” with your foot in the center of the U. Hold as long as you can up to 30 seconds and switch legs. Try 1-2 sets of 5 on each leg.

4. Sidestepping: Face the pool wall. Take sideways steps with your body and toes facing the wall. Take 10-20 steps in 1 direction and then return. Repeat twice in each direction. 5. Hip Kickers at Pool Wall: Stand with the pool wall to one side of your body for support. Move 1 leg in a forward direction with the knee straight, like you are kicking. Return to start. Then move the same leg to the side, and return to the start position. Lastly, move that same leg behind you. Repeat 3 sets of 10 and switch the kicking leg.

http://www.moveforwardpt.com/Resources/Detail/top-10-exercises-to-do-in-pool

COMING SOON 2 NEW WORKSHOPS IN FEBRUARY 2018!

THE ROLE OF HYDROTHERAPY IN PHYSIOTHERAPY REHABILITATION

THE ROLE OF PHYSIOTHERAPY IN NEUROLOGICAL REHABILITATION

Workshops are free but seats are limited. Don’t delay, register today by calling now!

25 Eclipse Drive, P. O. Box 10742 George Town, Grand Cayman, KY1-1007

Phone : (345) 943-8700 Fax : (345) 943-8701

www.thephysiotherapycenter.com

TIPS FOR BETTER HEART HEALTH 1. Aim for lucky number seven. Young and middle-age adults who slept 7 hours a night have less calcium in their arteries (an early sign of heart disease) than those who sleep 5 hours or less or those who sleep 9 hours or more.

2. Keep the pressure off. Get your blood pressure checked every 3-5 years if you’re 18-39. If you’re 40 or older, or if you have high blood pressure, check it every year. 3. Move more. To keep it simple, you can aim for 30 minutes a day, 5 days a week of moderate exercise. Even if you exercise for 30 minutes a day, being sedentary for the other 23 1/2 hours is really bad for your heart. 4. Slash saturated fats. To help your heart’s arteries, cut down on saturated fats, which are mainly found in meat and full-fat dairy products. Choose leaner cuts and reduced-fat options. 5. Find out if you have diabetes. Millions of people don’t know that they have this condition. That’s risky because over time, high blood sugar damages arteries and makes heart disease more likely. 6. Clean up. Your heart works best when it runs on clean fuel. That means lots of whole, plant-based foods (like fruits, vegetables, nuts, and seeds) and fewer refined or processed foods (like white bread, pasta, crackers, and cookies). It’s recommended to eat 8-10 servings of fruits and vegetables a day.

Roquefort Pear Salad

INGREDIENTS • 1 head leaf lettuce • 3 pears • 5 ounces Roquefort cheese • 1 avocado • 1/2 cup thinly sliced green onions • 1/4 cup white sugar • 1/2 cup pecans

• 1/3 cup olive oil • 3 tablespoons red wine vinegar • 1 1/2 teaspoons white sugar • 1 1/2 teaspoons prepared mustard • 1 clove garlic, chopped • 1/2 teaspoon salt • Fresh ground black pepper to taste

INSTRUCTIONS In a skillet over medium heat, stir 1/4 cup of sugar together with the pecans. Continue stirring gently until sugar has melted and caramelized the pecans. Carefully transfer nuts onto waxed paper. Allow to cool, and break into pieces. For the dressing, blend oil, vinegar, 1 1/2 teaspoons sugar, mustard, chopped garlic, salt, and pepper. In a large serving bowl, layer lettuce, pears, bluecheese, avocado, andgreen onions.Pour dressing over salad, sprinkle with pecans, and serve.

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