PT & Rehab Specialists: Office Ergonomics/15th Anniversary

The Therapy Bulletin The Newsletter About Your Health And Caring For Your Body HOW HEALTHY IS YOUR FITNESS ROUTINE?

Measures, and Cardiopulmonary Endurance.

Is your workout due for an annual checkup??” Most of us don’t think twice about getting an annual physical or seeing the dentist, eye doctor or various other health care specialists for our yearly checkups. But, have you ever thought about an annual fitness physical? Hmm. Maybe you should! Recommendations for regular exercise, increased aerobic training, or targeted strength training are everywhere. You may have even heard it from your doctor. But these recommendations often lead to more questions than answers. What exercise is appropriate? Where do I start? How do I know if what I am doing is effective? What if I hurt myself (or I’ve been hurt before)? In response questions like these, we are introducing the Annual Fitness Physical. The Annual Fitness Physical will help you reach your optimal health and wellness and reduce your risk for a host of diseases. In order to develop a sound fitness plan, and stick with it, individuals need better baseline data, and routine follow up to track progress, modify programs, and measure success! The Annual Fitness Physical holds a wealth of benefits. The evaluation assesses seven specific areas: Current Health Profile and BMI; Posture and Alignment; Upper and Lower Body Strength; Flexibility; Core Control; Functional Fitness

We will also take into account your medical, injury, and exercise history. Once you have completed your Fitness Physical, we will provide you with a Summary of Findings and Personalized Exercise Prescription that specifically meets your health needs and desired goals. One of our therapists will review the findings and recommendations with you in detail; teach you specific exercises to get you started; and establish a training program and timeline that best meets your physical needs, your social circumstances, and your preferred learning/ feedback style. Our mission is to help you maximize your health potential by providing you with clear, credible data and specific training guidelines to optimize your opportunities for success. The Annual Fitness Physical is not based on anecdotes or exercise fads. The information you will receive comes from population norms and evidencebased best practices for preventive action. No matter where you are on the continuum, you can take control over your fitness with the help of your physical therapist. If exercise is medicine, what is YOUR prescription? Find out now! Call us for your Annual Fitness Physical today.

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APRIL 2018 The Therapy Bulletin The Newsletter About Your Health And Caring For Your Body Physical Therapy & Rehab Specialists ’ 15 th Anniversary CELEBRATION!

Inside:

• Office Ergonomics & PT • Pan Seared Lemon Chicken • No Doctor Referral Necessary • FitTEST & Annual Screenings

Everyone here at Physical Therapy and Rehab Specialists is excited to celebrate fifteen years of service to the central Michigan area. We look forward to continuing to help you get back to your best again!

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OFFICE ERGONOMICS & PHYSICAL THERAPY

Ever been hurt on the job? If so, you’re certainly in good company. Work- related musculoskeletal disorders are a common cause of disability, lost wages, reduced productivity, and decreased job satisfaction. 1 Estimates show as many as 2 million employees face such injuries annually in the US. Interestingly, it’s not just major accidents that can lead to workplace injury. Many occupational injuries are caused by relatively minor factors which over time can truly take a toll on the body. For instance, any situation requiring a worker to assume an awkward position for prolonged periods, perform frequent overhead movements, or frequently bend, push, pull, or lift can lead to both acute and chronic issues. 2 By their very nature, these movements and situations can be hard to notice and hard to change. Fortunately, with a little rearranging of your workspace and some simple adaptations to your work tasks, you can avoid injury and help yourself get more satisfaction, enjoyment, and length out of your career. 3 Ways to Improve Work Ergonomics You may not always be able to change what you do at work, but you can change how you do it. Discover these strategies to help you avoid common injuries like carpal tunnel syndrome, rotator cuff strain, and tech neck: 1. While at your desk, think 90/90. Ideally, you should be able to sit with hips and elbows relaxed at 90 degree angles while at your desk in order to minimize strain on joints and connective tissues. Starting from this position can also help you avoid hiking your shoulders, bending your wrists, or hunching forward. Having an adjustable height chair on wheels and placing your monitor about an arm’s distance away at eye level can help. That said, there’s no “one ideal posture” for working. More on this a little later. 2. Use proper body mechanics when lifting objects of any size. The old rule to “lift with your legs and not your back” may be a cliché, but it’s fairly accurate and should be heeded whenever possible. 3 Safe lifting technique of both light and heavy objects is necessary to avoid injuries such as muscle strains and disc herniations. A few practical tips: Strategically place objects in areas where you don’t have to awkwardly twist, lean, or bend in order to reach them. Keep items close to your body when lifting them. Don’t be a hero! Use available tools, equipment, and personnel to help move heavier items. 3. Consider a stand-up desk. Prolonged sitting puts a lot of stress on your body—biomechanical studies actually show sitting leads to more strain in the lower back compared to standing. 4 If you can purchase a stand-up desk or adjustable height attachment for your desk, consider doing so.

As alluded to earlier, however, it’s not ideal to stay in one position all day long, whether that’s sitting or standing. 3 Static positions can lead to stiffness, joint misalignments, and other painful problems. So move around! Change your position in your chair, take frequent breaks, go for a walk during lunch, and drink plenty of water to keep you hydrated and on the move (thanks to all your bathroom trips). Lastly, consider consulting with a physical therapist. Your therapist can teach you simple desk and work-hardening exercises to keep tissues healthy, and offer you unique tips to improve your work space, including equipment recommendations for your computer, mouse, and keyboard. 5 A physical therapist can also provide therapeutic services to reduce inflammation, decrease pain and swelling, facilitate tissue healing, and improve your health overall—which is better for you and your company’s bottom line. Source: 1. https://www.osha.gov/pls/oshaweb/owadisp.show_document?p_id=166&p_ table=testimonies 2. https://www.osha.gov/sltc/ergonomics/ 3. http://www.lni.wa.gov/IPUB/417- 133-000.pdf 4. www.startstanding.org/sitting-back-pain/ 5. https://www.americanexpress. com/us/small-business/openforum/articles/office-ergonomics-lessons-learned-from-physical- therapy-1/

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Friday, April 27th, 2018 1:00pm - 4:00pm 555 W Wackerly Rd, Midland Suite 2600 FREE FitTEST Screenings & Annual Check-Ups Call 989-631-3570 to set up your appointment today! Only 15 Spots Available! Open to Current & Past Patients Only We want to THANK YOU for trusting us to help you get better again! Please join us for a FREE FitTEST on: Call us for a FREE FitTEST! Clear and credible data at your fingertips! *Otherwise a fee based service, offer valid for all past clients only 3 Steps To Your Fitness Check-Up 1. Assessment 2. What you can do to improve yourself 3. Follow Up

Healthy Recipe

PAN SEARED LEMON CHICKEN

INGREDIENTS • 4 boneless chicken breasts, (1-1¼ pounds) • 3 tsp extra-virgin olive oil, or canola oil, divided • 3 cloves garlic, minced

• 1 cup reduced-sodium chicken broth • 2 teaspoons flour • 2 tablespoons chopped fresh dill, divided • 1 tablespoon lemon juice

Directions 1. Season chicken breasts on both sides with salt and pepper. Heat 1½ teaspoons oil in a large heavy skillet over medium-high heat. Add the chicken and sear until well browned on both sides, about 3 minutes per side. Transfer chicken to a plate and tent with foil. 2. Reduce heat to medium. Add the remaining 1½ teaspoons oil to the pan. Add onion and garlic and cook, stirring, for 1 minute. Whisk broth, flour, 1 tablespoon dill and lemon juice in a measuring cup and add to pan. Cook, whisking, until slightly thickened, about 3 minutes. 3. Return the chicken and any accumulated juices to the pan; reduce heat to low and simmer until the chicken is cooked through, about 4 minutes.Transfer thechicken to a warmed platter. Season sauce with salt and pepper and spoon over the chicken. Garnish with the remaining 1 tablespoon chopped fresh dill.

No Doctor Referral Necessary Whether you want to come in for a check-up, suffered a recent injury or you want to improve your health, a doctor referral is not needed. In the state of Michigan you have direct access to physical therapy!

Save time

Improve your health naturally

See our physical therapists for: • Recent injury • Nagging aches and pains • Back and neck pain • Joint pain and movement problems • Walking or balance difficulties

Save money

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