Newsletter for Polishuk Physical Therapy Wellness & Fitness
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Is Back Pain Slowing You Down? Physical Therapy Can Help!
I N S I D E Back Pain Prevention 5 Nutrition Tips For A Healthy Summer Exercise Essentials
Is Back Pain Slowing You Down? Physical Therapy Can Help!
Is Your Iliopsoas Causing Your Lower Back Pain? As COVID-19 continues to affect our daily lives, many healthy individuals are being requested to stay at home in self-isolation. Many of us spend a lot more time sitting behind computers or watching TV. Excessive sitting causes the hip flexor muscles, more specifically, the iliopsoas muscles (pronounced ilio-SO-as), to relax and deactivate. As iliopsoas muscles become progressively weaker and shorter, it can lead to low back pain, and deplete your energy, impede circulation, and affect vital organ functioning, while draining the adrenal glands and your immune system. There are a few treatment techniques that can address the shortened hip flexors. Iliopsoas muscles need a great deal of care and attention while working the area, especially considering all the delicate structures that surround it. Therapists at Polishuk Physical Therapy & Wellness are trained in advanced myofascial release techniques and know how to properly assess the state of your hip flexors, which is a key to a successful and safe treatment. If you or someone you know suffer from chronic low back pain and have not been able to pinpoint the cause, let one of our experts evaluate you and find the right solution.
Before you can treat your back pain, however, you need to know why it started. Whether you’ve tweaked a muscle or have a deeper injury, a spine specialist can help.
Call Polishuk Physical Therapy to talk with a physical therapist today!
3. If further assessment is
1. Feel free to call us and ask to speak to a therapist.
2. The therapist will tell you the possible causes of your pain as well as precautions you can take at home.
warranted, the therapist might recommend you come in for an appointment.
Back Pain Prevention
Staff Spotlight Milana Polishuk, MPT
A little prevention goes a long way. If you want to avoid future back pain, you can make sure you’re being good to your back. Lift Properly You pick things up constantly. Even if you’re lifting something light, make sure you’re facing the object. Squat, keeping your spine straight. Lift with your leg muscles, as this will reduce the pressure placed on your spine. Use Good Posture When you’re standing, imagine a string is attached to the top of your head—lifting you up. This will keep your hips, spine, shoulders and neck aligned. If you’re sitting, don’t slouch. Use Strength Training Your body has hundreds of muscles. These muscles protect and control your spine. By lifting weights, running and swimming, you can keep them strong. Train your core muscles. In doing so, you’ll easily control quick, lifting movements. It never hurts to visit a physical therapist, either. Get regular check-ups, and make sure your body is in good condition. If you have a history of back injuries, pain or minor aches, don’t hesitate to talk to a professional. You deserve a pain-free life, and your back will thank you.
CO-OWNER | PHYSICAL THERAPIST
Milana’s interest in physical therapy started at a very young age watching and helping her father perform treatments to patients in the ACTS facilities. After a skiing accident freshman year in college, and undergoing intense PT herself, she decided physical therapy was the career choice for her! Milana received her Bachelor’s Degree in Biology from the University of Delaware and her Master’s Degree in Physical Therapy from MCP Hahnemann University. Upon graduation in 1999, she joined her father’s outpatient practice in Spring House. Milana has a special interest in the treatment of women’s health issues such as pelvic pain and dysfunction, osteoporosis and pre and post-partum care. She also has a background in rehabilitation of joint replacements, orthopedic surgeries and sport related injuries. Outside of the office, Milana enjoys spending time with her family and friends, playing and hiking with her 2 dogs, being outdoors and traveling. Milana takes a personal interest in each one of the patients she treats, educating patients to help them achieve their goals and return to a pain-free and healthy lifestyle.
Raspberry Peach Shake
Ingredients
“I just wanted to thank you all for your help with my neck and back over the past few months. I am feeling better now than I have in a long time and I’ve set myself up at home to continue the routine. I swear by you guys but I’m hoping to not have to come back for treatment. I will, however, miss my visits as you were all so kind and helpful to me!” - Laura. Success Spotlight
• 1 cup fresh peaches, chopped • 1/2 cup frozen raspberries • 1 tablespoon chia seeds • 1/4 teaspoon vanilla extract
Directions
Blend all ingredients together. Add one or two cups of ice, if you wish, and blend again to desired consistency.
5 Nutrition Tips For A Healthy Summer
Exercise Essentials
Prayer Stretch While in a crawl position, slowly lower your buttocks towards your feet until a stretch is felt along your back and/or buttocks. This is a good stretch if you sit at a computer all day
Exercises copyright of www.simpleset.net
We’re Staying Safe!
Summer weekends at the beach, backyard barbecues, and outdoor dinners are finally here, but these gatherings are often loaded with high-calorie pasta salads, chips, ice cream, cocktails and beers. Enjoy your warm weather favorites while keeping your nutrition in check with the tips below. 1. Drink green tea instead of sweet tea. Green tea has a natural component that helps speed up your metabolism. Skip the instant, powdered teas and brew it yourself. 2. Serve seafood. Summer is the ideal time to get the freshest catch from your local grocer. Check out our nutritional blog post on our website for seafood options that are low in mercury. 3. Enjoy summer fruits and veggies. It’s easy to sink into a vegetable rut, eating the same boring veggies week after week, but with summer comes fresh choices. Including a mix of seasonal colorful veggies in your meals gives your body a nutrient kick. Check out our nutritional blog post on our website for a list of essential fruits and vegetables. 4. Hydrate often. The summer heat makes you more susceptible to dehydration. Start off your day by drinking two glasses of water and keep drinking throughout the day, especially before and after exercise. Limit water intake with meals to 2 or 3 ounces. Try adding some fresh lemon! 5. Recover with a post-workout shake. After exercising, blend your favorite summer fruits and a scoop of plant based protein into a shake to kickstart the muscle-building process, help your body recover from training, and boost your energy levels.
As some may know, the Department of Homeland Security has deemed physical therapists as “Essential Critical Infrastructure Workers” during the COVID-19 pandemic. Because of this, Polishuk Physical Therapy Wellness & Fitness is remaining open and seeing patients during this time, while taking the necessary precautions to make sure everything is sanitary and everyone is safe.
OUR EMPLOYEES ARE WASHING HANDS REGULARLY
OUR EMPLOYEES ARE USING GLOVES WHEN NECESSARY
OUR EMPLOYEES ARE WEARING PROPER FACE MASKS
Your cooperation in this tough time is what makes us able to continue to provide valuable services to you and your family. We appreciate your ongoing support.
www.coreperformance.com/daily/live-better/15-nutriton-tips-for-a-healthy-summer.html
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