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.
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