Health & Wellness Newsletter by ReQuest Physical Therapy
GETTING TO KNOW THE TEAM! PHYSICAL THERAPIST NEWSLETTER Health & Wellness Newsletter Live Life Pain-free
SHELBY, PT Throughout my life, I have always had a love for physical activity and feel very fortunate to have found a career through which I can use this passion to help others. I was born and raised in Florida and was able earn my Bachelor of Science and Master of Science degrees in Health Education and Behavior from the University of Florida. I also had the opportunity to compete for the Cross Country and Track teams during my time at the University of Florida, which helped solidify my decision to pursue a career in physical therapy. I then went on to earn my Doctor of Physical Therapy degree from the University of Tennessee Health Science Center in Memphis, Tennessee. When not in the clinic, I love to spend time with my husband and family, run and exercise, and watch UF sporting events.
OUR SERVICES
• Injury Treatment • Vestibular Fall Treatment
• Sciatica Treatment • And More!
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Live Life Pain-free
Health & Wellness Newsletter
NEWSLETTER
RIDE HIGHWAVESWITHOUT FEAR OF BACK PAIN
INSIDE: • How Can I Improve The
Health of My Spine? • Exercise Essentials • Patient Success Spotlight • Healthy Recipe • Standing Tall: The Benefits of Standing Desks
Whether you have back pain or have been suffering for a long time, seeing a physical therapist at ReQuest Physical Therapy can help you return to a more active and pain-free life. Give us a call today:
• GAINESVILLE: (352) 373-2116 • TIOGA CENTER: (352) 692-2131
Are you living with back pain? You may notice that your pain worsens each morning when you wake up, when you have to stand for more than 10 minutes, or when you have to walk long distances. The severity of back pain can range from minor dull aches to sharp stabbing pains. Pain that radiates from the spine down to the buttocks and legs is typically a sign of sciatica. However, your back pain can be avoided and resolved by improving your spinal health. Contact ReQuest Physical Therapy today to find out how. You may be wondering, “What does this mean? How can I tell if my spine is healthy?” When we think of health, we typically focus on nutrition, exercise, and heart health – but spine health is incredibly important, as well. Your spine does a lot for your body – it protects your spinal cord, allows you to breathe properly, and it is what allows your body to move. In fact, almost every function in your body is directly connected to the health of your spine.
This is why spine health is so important. If you are living with back pain, you know how limiting it can be. In order to make sure your spine is at its optimum health, you must achieve the following: • Good posture and spinal curves. • Strong abdominal and core muscles. • Strong spinal and gluteus muscles. • Good flexibility and balance with side-bending and rotation. • Good nutrition and rest at night. If you are suffering from back pain, schedule an evaluation of your spinal health with us today!
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HOWCAN I IMPROVE THE HEALTH OFMY SPINE?
1. Practice proper nutrition. Nutrition is a critical part of all health, whether you are focusing on your heart, joints, or spine – whatever you do, it is always important to eat right. Healthy fruits and vegetables contain the vitamins and antioxidants that make up a healthy spine function. They help to rebuild the bone, muscle, and connective tissues that are constantly being used throughout the day. 2. Get some sleep. Throughout the day, your spine is compressed with standing, sitting, and bending. Did you know that it is actually possible to lose about ½ an inch over the course of a day? Adequate rest in a good position while sleeping helps you maintain a healthy spine. It is ideal to start off lying in bed for the first 10 minutes on your side with your knees curled up, as this allows the discs in your spine to rehydrate. Afterwards, continue sleeping on your side with a pillow between your legs or roll onto your back with a pillow under your knees. Avoid sleeping on your stomach. 3. Give up cigarettes. Many studies show that nicotine in cigarettes directly accelerates the breakdown of the discs in the spine and the destroys connective tissues that keep the joints moving properly. In addition, nicotine increases the inflammatory response in the body, disrupting the body’s natural ability to repair itself. 4. Work on the flexibility and strength of your spine. Your body is meant to move – this is the most important purpose of the spine. You can make sure your spine remains flexible by stretching for 10 minutes every day. It is also important to make time to move around when possible at work. Stretch your spine out by reaching overhead and leaning over to one side, then the other. You can also focus on gently twisting at the waist and stretching your hamstrings. Spend 3-4 days a week working on your core strength with abdominal muscle exercises, so you can keep your spine and core muscles strong. A strong spine and core allows you to move without stressing the discs or nerves in your back.
5. Maintain proper posture and balance. If you sit at a desk during the day, make sure you are sitting in a straight-backed chair and your feet flat on the floor. Avoid sitting on very soft couches for prolonged periods of time, as this keeps your spine in a flexed position. When lifting, make sure you keep your spine straight, lift with your legs, and avoid twisting. Proper balance is important for both the small muscles of your spine and your nervous system. You can enhance your balance by standing on one leg at a time for 10 seconds 3-4 times a week. 6. Go to a physical therapist for spine check-ups. Your physical therapist can check your spine alignment to check for areas that could be improved. It is wise to have your spine checked every 6 months, in order to ensure your back is moving how it should. At ReQuest Physical Therapy, our physical therapists are experts in the field of spine health who can help your back operate as it should. If you have been living with back pain, or you’d like to avoid potential back pain, don’t hesitate to contact ReQuest Physical Therapy today. By catching back pain early, we can resolve the issue so it doesn’t progress. Don’t live with the limits of back pain – improve your spine health with us today! BANANA ICE ‘CREAM’ TASTE HOW DELICIOUS WEIGHT LOSS CAN BE YIELDS TWO 1/2 CUP SERVINGS
Call us today to schedule an appointment!
INGREDIENTS • 3 medium ripe bananas, peeled • 2 tbsp. unsweetened almond milk or Greek yogurt • Optional add-ins: dark chocolate, raw
cacao nibs or powder , nonfat plain Greek yogurt, raw walnuts or pecans, strawberries, blueberries, ground cinnamon, grated ginger root , natural peanut or almond butter
DIRECTIONS Slice bananas. Freeze at least 3 hours in re-sealable container. Pulse frozen bananas and almond milk in food processor bowl or high-powered blender several times until broken into smaller pieces. Run food processor or blender continuously for 30 – 60 seconds. Turn off unit. Scrape banana off sides of container. Repeat until bananas are the consistency of soft serve ice cream. Place blended banana in chilled serving bowl. Add desired add-ins. Eat immediately or re-freeze for 15-20 minutes
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Patient Success Spotlight
FREE HOW TO GET RID OF BELLY FAT WORKSHOP AUGUST 17TH • 10-11AM Taste How Amazing Weight Loss Can Be The How To Get Rid of Belly Fat Workshop on August 17th at Gainesville Health & Fitness. Register today! Limited seats available.
You’ll learn: • How to lose weight. • About basic principles of healthy eating • Ways to simplify grocery shopping • 6 food prep tips to save time during the week
My pain has been eliminated! “I loved the way my therapists showed me each step patiently and help me practice them correctly. They build one activity after another which helped to establish a strong foundation from which I could progress. My pain has been eliminated and I feel more confident in my normal everyday tasks. The atmosphere at ReQuest Physical Therapy is ‘no pressure’ and lots of encouragement. I am grateful for how much they cared and their commitment to betting me better.” - E.K.
Get to taste recipes Elizabeth enjoys that promote weight loss and keep of stubborn belly fat.
Gainesville Health & Fitness 4820 W Newberry Rd 32607 Don’t delay! Register by calling 337-439-3344
WE MAKE IT EASY TO LEAVE A REVIEW!
1. Open your smart phone to the camera app 2. Center the QR code above in the frame (this will take you directly to our Patient Results page) 3. Tell us how we’ve done! Click on the “Review Us” button on the top right corner of the page. INSTRUCTIONS:
FREE 15 MINUTE CONSULTATION CALL TO SCHEDULE TODAY! GAINESVILLE: (352) 373-2116 TIOGA CENTER: (352) 692-2131
Limited to the first 25 callers. Expires 08-28-19
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Standing Tall THE BENEFITS OF STANDING DESKS
What’s the best desk for you? Using a standing desk as opposed to a traditional sitting desk has been proven to lower one’s chances of developing cardiovascular disease, diabetes, and obesity. Nevertheless, standing desks are not for everyone, especially those with joint or vascular conditions. Youmay be asking, “doesn’t standing all day long have its own implications?” The short answer is – yes. Anything without moderation can have its pitfalls. Standing can boost your energy levels, concentration, and even your mood, but if you have a traditional 9-5 job, chances are that level of productivity will dissipate after a while. Standing for too long can cause you to run out of energy quicker and can take a toll on your physical comfort. Many medical professionals recommend adjustable desks for workplace environments, so employees can spend a large amount of their day standing or stretching, with the opportunity to rest when they become tired. Making the most out of your work day: Studies suggest whether you choose a standing or adjustable desk for your work day, integrative support can be beneficial in easing yourself into the new setting. In fact, those who participated in some sort of integrative support program for their
standing or adjustable desk stood for an average of 50 minutes longer each day than those who did not. In addition to the type of desk you stand at, ergonomics is also an important concept to keep in mind. Ergonomic laptop desks and chairs can promote proper posture and decrease the risk for back problems, while workplace design can make an impact on employee happiness, productivity, and well-being. Get assistance from a physical therapist: At ReQuest Physical Therapy, we can provide specialized programs for making the most out of your work day. Our programs focus on integrative support for beginning a new workplace lifestyle, such as implementing a standing or adjustable desk into your daily routine. We can also provide you with tips and techniques for arranging the best ergonomically efficient area to work. Don’t let the stresses of work take a toll on your physical health! There are several steps you can take to improve your posture, strength, energy, and overall wellbeing throughout the workday. Schedule an appointment with ReQuest Physical Therapy today to get started on some integrative lifestyle changes that can help brighten your mood, enhance your creativity, and reduce your risk of developing health issues while you are at work!
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Exercise Essentials Try this exercise to keep you moving...
About Us When you need physical therapy, you have the right to choose where you go. If you are tired of being a number and ready for a physical therapy team that’s proud to offer special services not found in any other practice in the Gainesville area, ReQuest Physical Therapy is your choice. We offer a variety of additional premier services to make your time at ReQuest as pleasant as possible, including discounts for cash/self-pay patients, flexible payment schedules, and same-day appointments. We also accept patients without a physician’s referral, so you can begin treatment quickly and without the hassle of extra paperwork.
Think about moving joint by joint
CHILD’S POSE Kneel on the floor, buttocks over heels. Stretch arms forward as far as you can. Let head and trunk sag to the floor and hang heavy. Keep buttocks over heels. Relax.
Exercises copyright of
Stretches spine
www.simpleset.net
tart
Buttocks over heels, stretch arms LUMBAR SEGMENTAL EXTENSION Stand with good posture. Find a neutral spine. Bend backwards in a very controlled manner. Think about moving joint by joint. Do not push into pain. Return to the start position. Start position
Lean backward
Loosens spine
Always consult your physical therapist or physician before starting exercises you are unsure of doing. Think about moving joint by joint
Why You Need To Come In For Another Check-Up:
� Move without pain � Bend and move freely � Balance confidently & securely
� Sit for long periods comfortably � Walk for long distances � Live an active & healthy lifestyle
Take Care Of Your Aches & Pains Before It’s Too Late!
Gainesville: (352) 373 2116 Tioga Center: (352) 692 2131
Lie on side. Use pillows for support.
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