Newsletter About Your Health and Caring for Your Body by Elite Physical Therapy
The Newsletter About Your Health And Caring For Your Body
FIND RELIEF FOR NECK PAIN AND HEADACHES
With all the decorating and heavy lifting that the holiday season brings, it’s easy to pull a muscle in your back. You might not even notice until days after the injury occurred! Here are three tips for avoiding back pain this season. 1. Warm-up and stretch first! Don’t just jump out of bed and begin setting out fake reindeer and decking the halls! Stretch your body out a little bit. Aim to atleast be up and moving for about 45 minutes before starting bending or lifting heavy decoration boxes down from the attic! 2. Lift with your knees, not your back. You knew this one was coming! Always lift with your knees and not your back. Tighten your stomach muscles as you lift an object or lower it to the floor. Avoid twisting your trunk to prevent back injuries. 3. Safety First You can take simple steps to ensure you are safe while hanging lights or putting up the tree. Take breaks every 30-60 minutes to make sure you aren’t over-extending the muscles in your back as you bend, lift, and reach for items. Call Us Today To Request An Appointment A Physical Therapist can assess your condition and symptoms, and create a customized plan that will be aimed at relieving your back pain. Call Elite Physical Therapy to schedule an appointment with a Physical Therapist so that you can have the best possible holiday season!
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NUTRITION TIPS FOR WINTER 1. Make sure you’re getting enough sleep With everything that goes on during December and January, it’s understandable to search for more time in the day. Sacrificing your sleep, however, will end up doing you more harm than good. Sleep is how the body recovers and recharges. Poor sleeping habits are linked to an increased risk of heart disease, reduced cognition, and mood shifts. Aim to get 7-8 hours a night, every night. 2. Stay active Exercise supports both your mental and physical health and is an integral part of a healthy lifestyle. The great thing about exercising is that there’s certainly no shortage of ways to get active! From going down to the park with your kids, walking around the neighborhood, biking, doing yoga, or hitting the gym, there are many ways to make exercising fit into your busy lifestyle. 3. Don’t skip meals With big Christmas lunches and dinners to look forward to, it can sometimes be tempting to eat less food during the day to save room for later. However, this can actually encourage you to make less healthy choices and have an unbalanced diet. Eating one big meal a day can also increase your blood pressure and cholesterol. Instead, try to eat regular meals with servings of lean protein, fruits, and vegetables.
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See the experts for: • Back Pain • Neck Pain & Headaches • Shoulder & Elbow Pain • Hip & Knee Pain • Ankle & Foot Pain
Patient Results
5 STAR REVIEW
“The staff at Elite could not be any more professional or polite. Getting an appointment set is fast and easy every time.” “Anyone seeking Physical Therapy need not look any further. The staff at Elite could not be any more professional or polite. Getting an appointment set is fast and easy every time. Unlike other therapy centers, Elite assigns one therapist to you until you are done with all of your treatments. This allows the assigned therapist to be much better at treating you because they really get to know you, your body, your condition and your progress, all of which results in a much better outcome every time.”
— Elite PT Patient
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5 Tips for Shoveling Snow
Are you the type of person who dreads the snow? Does the thought of shoveling snow make you groan? You’re not alone. Shoveling snow can be a real pain in the neck– literally! Luckily, there are a few tricks you can use to make this chore more manageable. Check out these 5 tips for snow shoveling down below. 1. Warm-up first You may not think of snow shoveling as a strenuous activity that requires a warm-up, but it is! Getting outside with the shovel before taking a second to warm up your tight and cold muscles increases your chances of injury. Your warm-up doesn’t need to be complicated; something as simple as a brisk walk or a couple of dynamic stretches is enough to help your body prepare for the task ahead. 2. Choose the right gear Low back pain from shoveling snow can be exacerbated by improper equipment. Make sure you have access to both an ergonomic shovel and boots with great traction. The last thing you want is to slip and fall! 3. Use proper technique Do you know the proper technique for shoveling snow? Keeping your back straight and leading with the hips instead of the lower back is essential. Ensure that your chest is pushed out and pointing forward. And most importantly, when you lift, rely on your leg muscles with a soft bend in the knee. 4. Take breaks While it may be tempting to finish shoveling your driveway in one go, failing to pace yourself is how you get injured. Try spreading out the work you have to do over multiple days instead. 5. Push the snow, don’t lift It’s much easier on your body to push piles of snow down to the street than it is to carry heavy loads out of your way. Invest in a shovel specifically designed for pushing snow.
Exercise Essentials Try this simple exercise to help you feel better!
If you experience any difficulty or limitation, contact an Elite Physical Therapist who can help you.
CERVICAL RETRACTION AND EXTENSION Start by standing up straight. Wrap a towel around the back of your head and hold the ends with both hands in front of you. Tuck your chin, pushing your head back into the towel and then raise your chin up towards the ceiling against the towel. Return to start. Repeat 3 sets, 10 reps each.
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CHECK OUT OUR WEBSITE!
1. Open your smartphone to the camera app 2. Center the QR code above in the frame (this will take you directly to our web page) 3. Explore our website! INSTRUCTIONS:
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