FirstColony_Strong Core, Healthy You

N E W S L E T T E R Your #1 Resource for Greater Heath and Wellness


ALSO INSIDE: 5 Tips for a Stronger Core • Success Stories • Healthy Recipe • Workouts to Do from Home • Service Spotlights

N E W S L E T T E R Your #1 Resource for Greater Heath and Wellness


NEW WORKSHOPS COMING SOON! We’re excited to announce NEW Free Workshops coming soon. We can’t wait to help you get back to moving again! Be on the lookout for our next workshops at:


move properly. When any of the muscles within that group become weak, your body experiences an instability that makes it difficult for your body to function properly. As a result, you end up compensating by straining different areas of the body, most commonly the back and neck muscles. As a result, this leads to undesirable consequences, such as poor posture, fatigue, inflammation, or pain. How Can I Strengthen My Core Muscles? When you are experiencing pain, sometimes it is necessary to seek the assistance of a trained professional in the field of human movement. Our licensed physical therapists will conduct a physical evaluation to determine where the pain is rooted and what muscles must be strengthened in order to correct it. Whether you are feeling pain in your back, neck, shoulders, or legs, we will perform a thorough analysis of your posture, movement, and strength to pinpoint exactly what is causing your pain. From there, we will create an individualized treatment plan for you based on your specific needs, aimed at strengthening your core, improving your posture, and alleviating your pain.

How is your posture? Posture is an important part of everyday life that many of us tend not to focus on – Do you slouch in your desk chair, or slump at your computer while you do work? When you stand for prolonged periods of time, do you notice your stomach sticking out a bit? These are all signs of core muscle weakness that can affect your posture and cause pain in your back or neck. Your core muscles help you do a lot – from sitting, to walking, to doing a large number of physical activities. If your core muscles are weak, you may unknowingly be causing some damage to your body. Contact us today to figure out how we can help you strengthen your core muscles and improve your overall health. What Exactly Are The Core Muscles? When most people think of core muscles, they immediately think of the abdominals. However, the core is made up of much more than that! In fact, your core muscles include your abdominal, lower back, pelvic, and gluteus muscles. The group of muscles that make up your core help with stabilizing your body, constructing your posture, and allowing your skeleton to

Learn more by visiting or call to schedule your appointment today!

5 TIPS FOR A STRONGER CORE There are also a few tips you can do on your own, either before PT treatments or in combination with them, in order to strengthen your core and relieve your pain. These include: 1. Improving your posture.

can actually worsen your pain tolerance and decrease your strength. Relaxing and sleeping helps your body to rejuvenate after a long day, and those hours before 12 a.m. are especially important. Exercising can help you fall asleep earlier, allowing you to wake up feeling refreshed the next day. By taking a walk for at least 30 minutes every day, you can get better sleep at night, in addition to improving your strength,

5. Getting expert help. The best solution for your back or neck pain is to restore proper movement, strength, and coordination for maximum results. At First Colony Aquatic and Rehabilitation Center, our physical therapists are here to help you improve your function and relieve your pain. If you are looking to strengthen your core, relieve your pain, and improve your overall health, contact us today!

Make sure to stand up frequently, at least every 30 minutes, and vary your positions of work throughout the day. Aim to correct your posture when sitting and standing, making adjustments as needed. 2. Avoiding injury. Make sure you know the proper way to lift, bend, and pick up objects, even if they are not heavy. It is important to lift with your legs, rather than your back. Our experts can show you proper body mechanics with everyday tasks. 3. Getting adequate rest and exercise. Every day takes a toll on your body, even if you don’t realize it. Sleep deprivation

flexibility, and heart health. 4. Eating nutritious meals.

If you are in pain, it is incredibly important to eat the right foods. A poor diet can aggravate your pain by causing further inflammation, especially when eating processed or fried foods. Instead, make it a habit to eat vegetables, fruits, and lean protein. It is also important to drink a lot of water, as dehydration can dry out your tissues. Keep a glass of water by your desk and refill it during the day so you (and your tissues) stay hydrated.

Request an appointment today by calling us or by visiting our website:

Sugar Land: 281-325-0188 Rosenberg: 281-239-3838

SUCCESS STORIES What Our Patients Have to Say

I f y o u a r e suffering from

vertigo, don’t waste your money on medications and doctors, see First Co l on y Aqua t i c & Rehabilitation Center. They can have you back on your feet and feeling good in no time at all. ”


• 1 salmon fillet - Thaw if frozen • 1/2 cup Feta Cheese • 1/4 cup roughly chopped parsley • 2 tablespoons chopped chives

• Juice from half a lemon • 1/8 teaspoon salt • Pinch of pepper

Directions: Preheat your oven to 400 degrees. Line a baking sheet withparchment or foil for easy clean up. Combine parsley, chives, Feta, lemon, salt and pepper on cutting board. Run knife through the combination several times, chopping up all ingredients to mix. Spread combined ingredients on salmon fillet. Bake for 20 minutes or until cooked through. Serve!

– B. N.


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Check Out What Zachary Nehrir of The Cleburne Railroaders Has to Say About Professional MiLB Training at First Colony: I’m very thankful to have had the opportunity to train here at First Colony Aquatic and Rehab. The staff here is very nice and knowledgeable especially the therapists who made it easy for me to stay ready to play the game. The facility is also super nice and has everything I need. It’s been truly a pleasure. Thank you guys so much!”

Learn More From Tyler Humphrey, PT, DPT, About Returning to Running After an ACL Surgery by Watching the Video Above! I like to use a series of objective tests around the 12-week mark, and before I do any of these, I want to make sure that you have full range of motion and a good, solid quad contraction. When I do these tests, I always like to start on the non-surgical or uninvolved side first to make sure that I am comparing to the good side so that we can look at symmetry when we test the surgical limb.” SUGAR LAND: 281.325.0188 ROSENBERG: 281.239.3838

DIRECT ACCESS WHAT DOES IT MEAN? Physical Therapy is Easier to Get Than You Think! • A physician referral no longer needed for 10 business days,

WORKOUTS TO DO FROM HOME Thoracic Extension: Use This Exercise to Stretch Your Thoracic Spine

• Therapy may begin with a full evaluation by a licenced physical therapist. • When a physician refers you to therapy, you ALWAYS have the right to CHOOSE where to be seen.

whether you want a check-up, suffered a recent injury, or if you want to improve your overall health and wellness.

Begin in a seated position with your back straight. Bring both hands together in front of you with the tips of your fingers touching. Place your hands in this way behind your neck and bring your elbows toward each other. Bend backward over your chair. Hold briefly and return forward. Repeat a set 2-5 times.

Don’t let your pain hold you back. Call us today or visit our website at

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