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.
The Advance Bulletin The Newsletter About Your Health And Caring For Your Body IMPROVE YOUR HEALTH By Strengthening Your Core
Delaware County is Finally Phase GREEN! Learn more inside about what we are doing to keep you safe and how you can get a FREE Phone Consultation!
The Advance Bulletin The Newsletter About Your Health And Caring For Your Body
Improve Your Health By Strengthening Your Core
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. At Advance Physical & Aquatic Therapy, 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 Advance Physical & Aquatic Therapy 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
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How Can I Strengthen My Core Muscles?
1. Improving your posture. 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 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, 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. 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 Advance Physical & Aquatic Therapy 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!
We know there’s a lot of fear surrounding this virus and we are here for you. As we have been open all along, we assure you that our clinic is doing more than the necessary measures to continue to keep you safe! Here are some of the things we have been doing to keep everyone safe and continue to be open without any spread of the virus: Delaware County is Finally GREEN! Learn more about Delaware county’s June 26 move from phase “yellow” to “green” at: www.pahouse.com/Krueger/InTheNews/NewsRelease/?id=115431
• Open Communication between you and your physical therapy team on how you’re feeling and if there are any signs or symptoms of illness we will cancel and reschedule your appointment then recommend you see your physician. • And much more!
• Wiping down all surfaces throughout the day as they are touched and used by each patient or staff member. • All staff members and patients in clinic are required to wear a mask. • All persons in clinicmaintain up to 6 feet of social distance.
Call for a Free Phone Consultation! Justmention thewords “return tohealth fromthe pandemic consult!”
If you or anyone you know is experiencing pain or a movement limitation please give us a call for a free phone consultation at 610-544-8500.
EXERCISE & PAIN RELIEF If you have back or joint pain, there are probably some times when all you want to do is lie in bed all day. It’s tempting, but it might make the problem worse. Doctors used to prescribe bed rest for back pain and other chronic pain conditions, but studies have found that people who exercise and stay flexible manage their pain much better than those who don’t. If you do have a chronic pain condition like back pain or hip, knee, or shoulder problems, you shouldn’t begin an exercise program without guidance. Check with your physical therapist first. They have the expertise to help you develop an individualized exercise program. Have a professional; a physical therapist show you what is appropriate to do given your condition. Here are 7 exercises/activities you should do to alleviate pain:
1. Walking 2. Swimming 3. Yoga 4. Tai Chi
5. Pilates 6. Stretching 7. Aerobics
Do you live in Broomall, Pennsylvania? Are looking for physical therapy closer to home?
Our Broomall Clinic is Open for New Patients! 450 Parkway Dr. Suite A, Broomall, PA 19008 Call 610-544-8500 to schedule your appointment!
Try this movement if you are trying to strengthen your core. Exercise Essential
Healthy Recipe: Greek Island Chicken Shish Kebabs
Helps To Strengthen Your Core.
INGREDIENTS: • ¼ cup olive oil
www.simpleset.net
• ¼ cup lemon juice • ¼ cup white vinegar • 2 cloves garlic, minced
PLANK FOREARMS & KNEES Position yourself on forearms and knees. Make your body flat as a plank from head to feet. Keep trunk engaged, do not let lower back arch. Hold for 30 seconds and repeat as needed.
• 1 teaspoon ground cumin • 1 teaspoon dried oregano • ½ teaspoon dried thyme • ¼ teaspoon salt • ¼ teaspoon ground black pepper • 2 pounds skinless, boneless chicken breast, cut into 1 1/2-inch pieces • 6 wooden skewers • 2 large green or red bell peppers, cut into
1-inch pieces • 1 large onion, quartered and separated into pieces
• 12 cherry tomatoes • 12 fresh mushrooms
DIRECTIONS: Whisk the olive oil, lemon juice, vinegar, garlic, cumin, oregano, thyme, salt, and black pepper together in a large glass or ceramic bowl. Add the chicken and toss to evenly coat. Cover the bowl with plastic wrap; marinate in the refrigerator for at least 2 hours. Soak wooden skewers in water for about 30 minutes before use. Preheat an outdoor grill for medium-high heat; lightly oil the grate. Remove the chicken from the marinade and shake off excess liquid. Discard the remaining marinade. Alternately thread pieces of the marinated chicken with pieces of bell pepper, onion, cherry tomatoes, and mushrooms onto the skewers. Cook the skewers on the preheated grill, turning frequently until nicely browned on all sides, and the chicken is no longer pink in the center, about 10 minutes. Source: https://www.allrecipes.com/recipe/218485/greek-island-chicken-shish-kebabs/?internalSource=streams&referringId=84&referringC ontentType=Recipe%20Hub&clickId=st_trending_b
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