Spa City Therapy_We'll Put a Spring in Your Step

Common gardening activities, such as digging, planting, weeding, mulching, and raking can cause stress and strain on muscles and joints. This is especially true for senior citizens and people who are normally sedentary.

Springtime is here! APRIL 2018 Therapy Ins ider Village Golf Physical Therapy

Reconnecting with nature and family

INSIDE:

Misspelled Mania Find the misspelled word in this newsletter and call for your chance to win! First five callers win a FREE DEEP TISSUE LASER THERAPY Screen and Treatment CALL 501-525-2273 Springtime is here! page 1 Patient Success Stories page 2 How Should I take Care Of My Back? page 2 Avoid Aches and Pains in The Garden page 3 The Highest Compliment page 3

Springtime is here! Although I love the winter season and all the fun opportunities it brings, there is nothing like warm sunshine after cool rain showers. Back in March my family and I experienced the new life of spring in the great outdoors. During our spring break, we hit the road in a 24 foot RV with Austin (our oldest son) as our vacation planner extraordinaire and traveled across the Western US to see its natural beauty. Our main stop was McMinnville, Oregon, where we stayed at The Mattey House, my Aunt & Uncles’ bed and breakfast in the heart of wine country. We spent our time exploring the wonder of nature, visiting Multnomah Falls, Mount Hood, and Silver Falls State Park. The waterfalls were breathtaking, and even though we experienced some rain while we were there (it is Oregon, after all), it did not detract from the beauty of our surroundings. The next leg of our journey found us traveling down the

rugged Oregon coastline. The haystack rocks that jut out of the ocean are majestic in their own right. We braved the cold temps, rain and even sleet at times, to take in the beauty of it all. Our next stops were The Redwood forests of California and the incredible mountains of Yosemite National Park. It is hard to put into words the size of the trees and granite rocks that we discovered. It was a wonderful experience as we, as a family, were able to spend a week together (which is rare in this season of our lives), unplugged, off the grid, just reconnecting as a family.

GAME WINNERS

Jack Berry Carol Heckard Shirley Barron Allan Lonas

-Lee Sowerbutts

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Contest for past and present patients only. Please allow 60 days if you have won a prize for the Misspelled Mania. Thank you!

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“I now can walk my dog and get up every morning without any pain! “ “Thanks to the wonderful staff at Village Golf and Physical Therapy. It’s through their excellent caring, professional therapy and friendliness that I now can walk my dog and get up every morning without any pain! I’m back to normal! Thank you! Thank you! You all are the BEST!” - Terry S.

“I can finish 18 holes of golf with no pain!“ “I came to therapy with no expectations because I have been with this particular pain in my lower back for 50 years. With this problem, I was having difficulty finishing 18 holes of golf without getting pain at the end. I am happy to say that with everyone’s help and direction I am at least 75% to 80% better and can finish the whole round without pain and yard work afterward. The great thing about learning these specific types of exercises is that I can repeat them at home and continue to strengthen my core. Thank you all again.” - Tim K.

HOW SHOULD I TAKE CARE OFMY BACK?

1. Keep a Good Posture When you are standing, imagine a string through the top of your head lifting you straight up. This puts your neck, shoulders, spine, and hips in natural alignment. With sitting, make sure you sit back in the chair with your feet on the floor and your lower back supported. Your shoulders should not slouch when sitting. Avoid soft couches when you can. 2. Lift Properly Picking things up is a normal part of our day. Even if you pick up something light, your back muscles have to lift the weight of your upper torso and control that movement. Make sure you always face what you need to pick up, squat keeping your spine straight and push with your leg muscles. This helps reduce the excessive pressure on your spine.

3. Stay Flexible Flexibility is key to maintaining a healthy back. By keeping your body flexible, the normal forces of movement and lifting can be distributed across the spine, rather than focused on a few segments, which can then fail. An easy stretching routine every day can keep you feeling great and put a spring in your step. 4. Stay Strong You have hundreds of muscles, which control the movement of your spine. Major muscles that support the spine are called your core muscles and include your abdominal, pelvis, spinal and hip muscles. By keeping your core muscles strong, you support your spine and have the ability to easily control lifting, quick movements, bending and a lot more.

5. Physical Therapy Our physical therapists are medical experts in evaluating spine and body movement. By having a regular check-up, you can make sure your body is in good condition to tackle the activities you love. If you have a history of back pain, injury or are currently experiencing aches and pains, we can analyze your problem and construct a treatment program that will work best for your individual problem. With soothing hands-on therapy and targeted easy exercises, we can help you return quickly to feeling your best. Even if you suffer from severe pain we can help you get out of pain and live the life you deserve. Call Today!

Village Golf Physical Therapy

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Spa City Therapy: 501-525-2273 • Village Golf Physical Therapy: 501-915-8478

Common gardening activities, such as digging, planting, weeding, mulching, and raking can cause stress and strain on muscles and joints. This is especially true for senior citizens and people who are normally sedentary. Different body areas such as the shoulders, neck, back, and knees can be vulnerable to injury dering gardening. These tips can help prevent injuries: • Warm up before you garden. A 10 minute brisk walk and stretches for the spine and limbs are good ways to warm up. • Make use of a garden cart or wheelbarrow to move heavy planting materials or tools. Be sure to keep your back straight while using a wheelbarrow. • If kneeling on both knees causes discomfort in your back, try kneeling on one and keep the other foot on the ground. Use knee pads or a gardening pad when kneeling. • If kneeling or leaning down to the ground causes significant pain in your back or knees, consider using elevated planters to do your gardening. • Avoid bending your wrist upwards when pulling things or using gardening tools. Instead, keep your wrist straight and use your shoulder muscles to pull and lift. • End your gardening session with some gentle backward bending of your low back, a short walk and light stretching, similar to stretches done before starting. • Change positions frequently to avoid stiffness or cramping.

Author: Andrea Avruskin PT, DPT

The Highest Compliment Nothing is more important to us than helping people get back to doing the things they love. We care about our patients and our community and want to help as many people as we can reach optimal function. The opportunity to touch lives is just one reason we’re so grateful for your referrals! To us, a referral is the highest compliment, and we want to say THANK YOU to everyone who has trusted us enough to send family and friends our way.

Tara Nobles Elesha Enloe Annie Williams

Darlene Slater Phyllis Johannsen James Miller

Scott Greer Robert Bell

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www.spacitytherapy.com

Village Golf Physical Therapy

100 Calella Rd, Ste A Hot Springs Village, Arkansas 71909 501-915-8478

1635 Higdon Ferry Rd, Ste G Hot Springs, Arkansas 71913 501-525-2273

www.spacitytherapy.com

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