HOW TO PREVENT INJURIES BY IMPROVING YOUR BALANCE Health & Fitness The Newsletter About Your Health And Caring For Your Body
• How to Prevent Injuries by Improving Your Balance
• Patient Results
• Feel Better By Eating Better
•Activities to Improve Your Balance
• 2 Easy Stretches
He a l t h & F i t n e s s The Newsletter About Your Health And Caring For Your Body
“Lean On Us For A Balance In Life!”
PREVENT INJURIES BY IMPROVING BALANCE
Is Your Bad Balance Putting You In Danger? How well can you balance on one leg for 10 seconds? If you can’t, then it’s time to look closer at how your balance changes are affecting your body. Have you noticed you are tripping more, or having to fumble and reach for the walls at night? Do you ever feel a little unsteady on your feet, or find yourself shuffling? Does your back start to ache after standing for 10 minutes? These are all indicators of your balance reflexes starting to slow. Balance is a big deal in our everyday world, but we take it for granted. Just think how long it took you to master walking, running, and jumping as a child. Your balance system is incredibly complex, and allows you to walk around over steps, and obstacles without thinking. However, when your balance reflexes start to slow, it can set you up for a bad fall. Often, you realize your balance is bad when it is too late, and a fall has already happened. Many people feel the symptoms
of their balance reflexes changing in their late 30’s, when they begin to have backaches after standing for a long time. Your balance plays a critical role in the health of your spine, supporting your low and upper back. Given that back injuries bring interrupted sleep, additional aches and pains, and countless absences from work, most people would appreciate knowing a few strategies for avoiding such an outcome. Read on inside for some great tips on improving your balance and back health. Being able to balance well can significantly reduce the number of back and lower extremity injuries. Consider this: Your body is far more able to handle unexpected changes, and uneven ground if you have a good sense of balance. Being able to do so results in far fewer falls, which are the number one cause of back injuries. In addition, better balance allows your ankle, knee and hip joints to function better, without as much strain that can cause abnormal wear and tear.
The Center for Disease Control and Prevention reports, “in 2000, falls among older adults cost the U.S. healthcare system over $19 billion dollars or $30 billion dollars in 2010. With the population aging, both the number of falls and the costs to treat fall injuries are likely to increase.” Additionally, by increasing muscle stability and coordination, your spine will have greater support and guidance, thereby reducing strain. In turn, your back is able to function appropriately without irritation and inflammation. Protect yourself from injuries by improving your balance and strength. It doesn’t matter how old you are, everyone can benefit from stronger balance reflexes, just ask top athletes. Isn’t it time you handled your balance, before it becomes a bigger problem? Let the experts at Northeast Spine and Sports Therapy help you improve your mobility. Give us a call at the location nearest you today!
What you can do to relieve pain and feel energized! 2 Easy Stretches
STRETCHES LEGS & HIPS
SINGLE LEG STANCE - FORWARD Stand on one leg and maintain your balance. Next, hold your leg out in front of your body. Then return to original position. Maintain a slightly bent knee on the stance side. Hold for 1 minute on both legs.
HIP ABDUCTION STRENGTHENING IN SIDE LYING While lying on your side, slowly raise up your top leg to the side. Keep your knee straight and maintain your toes pointed forward the entire time. The bottom leg can be bent to stabilize your body. Repeat 8 times on both sides, 3 times a day.
REFER A FRIEND Do You Have Friends or Family Unable to Do The Following? 9 Move without pain 9 Bend and move freely 9 Balance confidently and securely 9 Sit for long periods comfortably 9 Walk for long distances 9 Live an active and healthy lifestyle
ACTIVITIES TO IMPROVE YOUR BALANCE
You can benefit from better coordination and balance activities at any age. A stronger, more balanced body relieves aches and pains, while improving your ability to move faster...
Here are some activities to improve your balance:
1. Standing glut set - Stand with feet hip width apart and knees slightly bent. Squeeze buttocks together gently, knees should turn out a little. Do not squeeze so hard that you tilt your pelvis. Hold for 10 seconds, 10 times. • Progression - Repeat this exercise standing on one leg. This exercise should be done near a counter or in a doorway for support as needed. Balance for as long as you can up to 1 minute 3 times on each leg. 2. Single leg stance - Stand on one leg with knee slightly bent. Make sure your hips remain even. This exercise should be done near a counter or in a doorway for support. Balance for up to 1 minute using assistance as needed, repeat 3 times on each leg. • Progression - Repeat single leg stance standing on a pillow or cushion to increase difficulty. Visit a physical therapist or chiropractor: A professional can help you develop a program that plays into your strengths while increasing your ability to balance and reduce back injuries.
Call us today to schedule an appointment!
GRILLED SHRIMP TACOS WITH SRIRACHA SLAW
INGREDIENTS • 1/4 c. extra-virgin olive oil • 3 tbsp. freshly chopped cilantro • Juice of 3 limes, divided • kosher salt • Freshly ground black pepper
• 1 lb. large shrimp, peeled and deveined • 1/4 head red cabbage, shredded • 1/4 c. mayonnaise • 1 tbsp. sriracha • 4 medium tortillas
DIRECTIONS In a small bowl, mix together olive oil, cilantro, and 1/3 of the lime juice. Season with salt and pepper. Add shrimp to a baking dish and pour over mixture. Toss until completely coated and let marinate 20 minutes. Meanwhile, make slaw: In a large bowl, toss cabbage with mayo, remaining lime juice and sriracha. Season with salt. Heat grill to high. Skewer shrimp and grill until charred, 3 minutes per side. Grill tortillas until charred, 1 minute per side. Serve shrimp in tortillas with slaw.
Consult The Experts DR. FAISAL K. SIDDIQI, MD Yale Medical School New Jersey Vein Specialist
Faisal Siddiqi, MD is a board-certified cardiologist specializing in arrhythmias and vein services. He performs a variety of diagnostic and treatment services for cardiac and vein conditions, including minimally invasive procedures and surgeries. Dr. Siddiqi completed his cardiovascular training at the prestigious New York Presbyterian Hospital. His work with minimally invasive techniques was recognized by his peers in Castle Connolly’s Top Doctors for 2017 and he was also voted as one of the Top Vein Doctors in New Jersey. Dr. Siddiqi’s extensive training in minimally invasive procedures translates to treating diseases of the veins. He trained with the distinguished Harvard- educated Dr. Michael Nguyen at the prestigious Vein Institute and Pain Centers of America in Manhattan, New York. Dr. Siddiqi uses the latest cutting- edge technology, including endovenous radiofrequency
ablation and VenaSeal™, to treat conditions such as venous insufficiency and varicose veins. Dr. Siddiqi retains active membership in the Heart RhythmSociety and is a fellow of the American College of Cardiology. He has been a multiple recipient of the NJ Monthly Top Doctors in New Jersey as well as Metro Top Doctors Top 10% in Health Care. When not serving his patients, Dr. Siddiqi enjoys staying active with his wife and two children, especially traveling and hiking. For patient convenience, Dr. Siddiqi is fluent in several languages, including English, Hindi, Punjabi, and Urdu.
I am truly thankful! Success Story:
“I have never met a more concerned and professional doctor as Dr. Franz. Whatever pain problems I have developed over the years she has helped me time and time again. Her knowledge and caring for all her patients is superior. Thank you for taking care of my pain and issues over the years. I am truly thankful for your help!” - Patricia
We gladly accept most insurance! www.northeastspineandsports.com
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FEEL BETTER BY EATING BETTER There’s no question that what you eat affects how you feel, and a healthy diet helps you feel better. The healthiest diet is one that emphasizes whole grains and fresh fruits and vegetables and that includes lean protein and low-fat or no-fat dairy products. Combine a healthy diet with regular exercise, and you will find it helps your mood as well as your body. Here are some tips to help improve your mood and activity with the right nutrition: many B vitamins include shellfish, poultry, eggs, low-fat yogurt, and fortified breakfast cereals. Folic acid in particular is found mostly in leafy greens. 3. Drink Water. Sip water or other drinks with few or no calories to help maintain a healthy weight. Keep a water bottle in your bag or at your desk to satisfy your thirst throughout the day.
4. Be Active Whenever You Can. Set a goal to fit in at least 2½ hours of moderate physical activity in your week. Being active 10 minutes at a time also adds to your weekly total. Ask your friends or family to keep you company as you bike, jog, walk, or dance. Don’t forget to do some muscle strengthening activities twice a week. 5. Enjoy Your Food But Eat Less. Use a smaller plate for meals to help control the amount of food and calories you eat.
1. Mix in Protein to Boost Mood. Like fiber, protein can help you to avoid blood sugar crashes. Some good sources of protein are chicken, fish, eggs, seeds and nuts, low-fat yogurt, low-fat cheese and milk, tofu, and peanut butter. 2. Don’t Worry, “B” Happy. The B vitamins, including B6, B12, and folic acid, play a role in the production of brain chemicals that regulate mood. Especially if you have depression, be sure to consume foods rich in these vitamins. Good food sources for
YouHaveTheRightToChooseYour Provider Whether you want to come in because you’ve suffered a recent injury or you want to improve your physical health, tell your doctor about NorthEast Spine and Sports Medicine. Get started feeling better today! See our medical professionals for: • Recent injury • Nagging aches and pains • Shoulder, wrist or elbow pain • Joint pain and movement problems • Walking or balance difficulties
728 Bennetts Mills Road Jackson, NJ 08527 367 Lakehurst Rd Toms River, NJ 08755 Call us at 732-653-1000 and visit a location nearest you! 1104 Arnold Avenue Point Pleasant, NJ 08742 175 Gunning River Rd, Ste D Barnegat, NJ 08005 60 Lacey Road Manchester, NJ 08759 557 South Atlantic AVE Aberdeen, NJ 07747 4057 Asbury Avenue Tinton Falls, NJ 07753
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