Health & Wellness Newsletter by Loudon Sports Therapy Center
Health & Wellness • N E W S L E T T E R •
Your Posture Matters
Sleeping positions
Supine
Did your mom ever tell you to stand up straight when you were a kid? She was on to something! Having good posture is important to maintain a confident, healthy body and spine. Proper posture can also decrease discomfort throughout your day and make you feel better overall. What is good posture? Good posture is being in a position in which you hold the body upright against gravity while standing, sitting or lying down. Symptoms of pain and discomfort can be associated with, and caused by, poor posture. Fatigue, tight muscles in the neck, back, arms and leg as well as joint pain and stiffness can all be attributed to poor posture. Posture helps keep your bones and joints in proper alignment so muscles can be properly used. Good posture can prevent muscle fatigue and decrease joint wear and tear that can lead to arthritis. In order to be able to maintain good posture, you must have a few things: • Good flexibility
Signs of bad posture include kyphosis or the exaggerated rounding of the back, a forward head and rounded shoulders, a slumping back, pain in your shoulders and neck, tension headaches, numbness or tingling in your upper extremities. How to stand properly: Evenly distribute weight on the balls of your feet, slightly bend your knees, keep feet about shoulder width apart, stand tall and keep your shoulders pulled back, keep head level with your earlobes and shift weight from side to side if standing for a long time.
Sidelying
Prone
How to sit properly: Keep feet flat on the floor or on a footrest if your feet do not touch the floor. Ensure knees and hips are bent to 90-100 degrees. Ensure back rest is fully supporting upper and lower back and keep shoulders relaxed. If you
How to lie down properly: First things first, make sure your mattress is comfortable for you. Avoid sleeping on your stomach and if you sleep on your side, place a pillow between your legs and keep your spine in a neutral position. If you are more prone to sleep on your back, place a pillow underneath your knees and one pillow
have to sit for long periods of time, ensure that you are taking frequent rest breaks throughout the day and avoid sitting in the same position for long periods of time.
underneath your head. (See Photo) By Brittany, Pullen, ATC, MA, CEIS
• Normal range of motions in all joints • Body awareness enabling you to correct bad postures
Posture Impacts the Cervical Spine The cervical spine consists of seven vertebrae. It has a backwards “C” shape that mimics the lumbar spine. Of all the spinal regions, the cervical spine is the most mobile and enables you to flex, rotate, side bend and extend. The anatomy of the cervical spine is unique to the rest of the spine. It includes two special vertebrae specifically designed for rotation: the atlas and axis.
Axis: the bone that sticks up through the hole of the atlas. This bone allows for the head to turn from side to side. Ligaments between the two vertebrae allow for rotation to occur between the two bones. The cervical spine is very mobile but has a great risk for injury. Without proper muscle support, sudden strong movements can cause injury.
Atlas: the first cervical vertebrae that does not have a vertebral body and is a resting place between the skull and the spine.
21251 Ridgetop Circle Suite #140, Sterling, VA 20166 www.LoudounSportsTherapy.com 703-450-4300
Our Pat ient Spot l ight
I NO LONGER HAVE HEADACHES! “ LSTC has been a lifesaver! When I started, I had trouble sleeping and lots of pain in my neck and right arm. Headaches were almost a constant part of my life. During my time at LSTC, almost all of the pain is gone and headaches are no longer! I started sleeping better within the first 3 or 4 visits. I can’t say enough about the staff! Everyone is super friendly and caring. They make physical therapy fun!” Sherry came to Loudoun Sports Therapy Center for neck pain that also caused headaches. She worked hard, completed her plan of care at LSTC and read the results she achieved:
Pat ient Resul ts
I CAN PLAY BASKETBALL AND WORKOUT AGAIN! “When I came to Loudoun Sports Therapy Center, I was dealing with headaches and neck pain. But now I am feeling so much better. I can now play basketball and workout again. The staff was really informative on helping me not just here but at home with how to improve. They were all super sweet and helpful. I also now am more aware of my posture, something I didn’t recognize.”
I CAN SWIM AND RESUME NORMAL ACTIVITIES! “I had a positive experience at Loudoun Sports Therapy Center. The therapists were professional, caring and attentive. I had difficulty moving my arm and could not bend it. With their help, I am now able to wear my coat, swim, resume activities I could not do before. I want to thank themall.”
I BELIEVE IN PHYSICAL THERAPY!
I LOOK FORWARD TO PLAYING GOLF AGAIN! “I originally injuredmy Achilles Tendon last August. It was extremely painful to walk and not healing. My orthopedist recommended physical therapy and I came to LSTC last December. Staff was very professional. After 12 sessions, I amable to walk withminimal pain and have strengthened my hips and legs. Looking forward to resuming golf in the spring.”
“When I came to LSTC, I was experiencing numbness and tingling in my hands upon awakening. I was having some joint pain inmy left hand due to arthritis. The therapists were wonderful in every way at every step of my therapy. Both of my hands now feel much better as a result of the therapy. This was not my first experience with LSTC. With every issue with which I arrived, my condition was much improved by the time I was released. I am a true proponent of the benefits of physical therapy and would highly recommend LSTC.”
~Elie T.
~Michael S.
~Victoria H.
~Stella M.
21251 Ridgetop Circle Suite #140, Sterling, VA 20166 www.LoudounSportsTherapy.com 703-450-4300
Clinic News What’s happening at LSTC...
Stretches you Might Be Doing Incorrectly and How To Perform Them Correctly! x
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1. Hamstring Stretch: Your hamstrings start at your sit bones and run down the back of your leg and across your knee joint. When you stretch your hamstrings, keep your knee straight and your back flat as you reach forward. DO NOT bend your knee or round your back when you hinge at the waist. 2. Hip Flexor Stretch: Slide to the edge of your bed and hang one leg down over the side. Keep your opposite leg bent. DO NOT straighten this leg as that can put a lot of pressure on your lower back. 3. Upper Trapezius Stretch: Gently tilt your head to the side as if you were trying to touch your ear to your shoulder until you feel a stretch up the side of the neck. DO NOT lean over or hike your shoulders up while doing this stretch. 4. Pectoral Stretch in the Doorway: Place your hands at a 45 degree angle and step through the doorway so you feel a stretch across your chest. DO NOT hike your shoulders up and DO NOT lunge so far that you feel pain.
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When you are performing any static stretch, make sure you hold it for at least 20-30 seconds to achieve maximum benefit and tissue extensibility.
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• Q: I wanted to start exercising and haven’t done so in many years. I heard that walking is a good way to start. Howmuch and for how long should I walk? Ask a PT: Have a question about physical therapy, an injury or pain you’re experiencing?
Refer someone to LSTC for physical therapy! When they come in for care and tell us you referred them, we will enter you into our drawing for a $50 gift card!
• A: As a general goal, aim for at least 30minutes of physical activity a day. Walking is a great way to initiate an exercise regimen. It’s lower impact and you can build up your endurance easily over time. Always start with the correct gear. Make sure you are wearing comfortable and supportive sneakers. Choose a setting that has a flat surface because it is easier on your joints. Set yourself up for success! It’s always a good idea to start with goals that are easier to achieve because it will keep youmotivated. Try to walk the same distance for an entire week. When you have mastered this, then add more distance the following week. Happy trails!
Every time we have 13 entries in the jar, we will draw a name for a $50 gift card. Then the game starts over. Play now for your chance to win and keep playing for more chances!
Ask your question by posting it on our Facebook or twitter page.
21251 Ridgetop Circle Suite #140 Sterling, VA 20166 703-450-4300 www.LoudounSportsTherapy.com
Outpatient Physical Therapy Specializing In: Lower Back Pain • Neck Pain • Sciatica • Hip Problems • Shoulder Pain • Bursitis • Tendonitis • Frozen Shoulder Joint Pain and Replacements • Foot and Ankle Pain • Plantar Fasciitis • Knee Problems • Arthritis • Muscle Pains Sprains • Strains • Hand and Elbow Problems • Sports Injuries • Concussion Management Program Sports Performance Program • Return to Sport Program • Balance and Vestibular Problems • Other Conditions
The average adult spends 50-70 percent of their workday sitting. A poor workstation setup can cause you to have poor posture which can lead to musculoskeletal disorders (MSDs). MSDs are injuries involving muscles, tendons, ligaments, joints, cartilage blood vessels and nerves. The average adult spends 50-70 percent of their workday s tting. A poor works ation setup can cause you to have poor posture which can lead to musculosk letal disorders (MSDs). MSDs are injuries involving muscles, tendons, ligaments, joints, cartilage blood vessels and nerves.
BACK REST Adjust back rest or insert cushion so lumbar region of spine is supported. BACK REST Adjust back rest or insert cushion so lumbar region of spine i su ported.
EYES Your monitor should be at eye level to avoid neck strain EYES Your monitor should be at ye l vel to avoid neck strain
COMPUTER MONITOR Your monitor should be roughly an arm’s length away. It should be at eye level. COMPUTER MONITOR Your monitor should be roughly an arm’s length away. It should be at y l vel.
MOUSE/KEYBOARD Mouse and keyboard should be placed so you don’t have to reach for them; allow your wrists to be in a neutral position MOUSE/KEYBOARD Mouse and keyboard should be placed so you don’t have to reach for them; allow your wri ts to be in a neutral position
CHAIR Adjust chair height so your feet are flat on the floor and your elbows are at a 90 degree angle. Your knees and hips should be at 90 degrees and your knees should be parallel to the floor. e o e CHAIR Adjust chair height so your feet are flat on the floor and your elbows are at a 90 degree angle. Your knees and hip should be at 90 degrees and your knee should be p ral el to the floor.
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Do you look at your phone for more than 30 minutes at a time? If so, do you round your shoulders or have a forward head posture? When you watch TV, how do you sit? Do you find yourself slouching? How do you sit when you drive? Do you hunch your shoulders or sit forward in the seat? What about your hand placement on the steering wheel? If you imagine your steering wheel is a clock, keep your hands at ten and two or lower to promote better posture while driving. Do you l ok at your phone for more than 30 minutes at a time? If so, do you round your shoulders or have a forward head posture? When you watch TV, how do you sit? Do you find yourself slouching? How do you sit when you drive? Do you hunch your shoulders or sit forward in the seat? What about your hand placement on the st ering wh el? If you imagine your st ering wh el is a clock, k ep your hands a ten and two or lower to promote better posture while dr ving.
The Wall Test Stand with your back to the wall so your head is touching the wall and your heels are about six inches away from the wall. Keeping your buttocks against the all, use your hand to check the distance between your lower back and the wall and your neck and the wall. Is there one or two inches between your lower back and the wall? Are there two inches between your neck and the wall? If so, you have very good posture. If not, you should seek medical attention to restore the normal curves of your spine. The Visual Test What do you look like from the front and from the side? Looking at yourself in a mirror from both angles is an easy way to visually determine if you have poor posture or not. Here is what you should ask yourself from both views: The Wall Test Stand with your back to the wall so your head is touching the wall and your heels are about six inches away from the wall. Keeping your buttocks agains the all, use your hand to check the distance between your lower back and the wall and your neck and the wall. Is th re one or two inches between your lower back and the wall? Are th re two inches between your neck and the wall? If so, you have very g od posture. If not, you should seek medical attention to restore the normal curves of your spine. The Visual Test What do you l ok like from the front and from the side? L oking at yourself in a mir or from both angles is an easy way to visually d termine if you have p or posture or not. H re is what you should ask yourself from both views: 3. Is the space between your arms and your sides equal? 4. Are your hips level and are your kneecaps facing forward? 5. Are your ankles straight? Looking side to side (ask a friend to assess you or take a photo): 1. Is your head erect or is it slumping forward or backwards? 2. Is your chin parallel to the floor or is it tilting up or down? 3. Are your shoulders in line with your ears or are they drooping forward or pulling back? 3. Is the space between your arms and your sides equal? 4. Are your hips l vel and are your kneecaps facing forward? 5. Are your ankle straight? L oking side to side (ask a friend to as ess you or take a ph to): 1. Is your head rect or is it slumping forward or backwards? 2. Is your chin p ral el to the fl or or is i lting up or down? 3. Are your shoulders in line with your ears or are they dr oping forward or pulling back? Looking straightforward: 1. Are your shoulders level? 2. Is your head straight? L oking straightforward: 1. Are your shoulders l vel? 2. Is your head straight?
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