OrthosportsPT_Staying Active and Becoming Better Balanced

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STAYING ACTIVE & BECOMING BETTER BALANCED

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There are a million and one tips that are passed down generation to generation about the key to a long and successful life. Some say the secret to a long and happy life is to focus on family; others say it all comes down to finding the right career. Whatever choices you make in your life, and whatever your values are, there are several fundamental truths that are almost always accurate: To stay healthy, you must stay active, and to stay happy, you must stay balanced. Mental and Physical Balance Staying active and staying balanced in many ways go hand in hand. Staying active refers to the amount of activity that you engage in daily. This of course can refer to howmuch time you spend at the gym, but it can also refer to how many steps you take in a day, howoften you find yourself running around the office, and how frequently you head out to the backyard to run aroundwith your

children or your dog. Balance inmany ways works on the same principles. There are some activities that you do every day because you have to do them —work often falls into this category, as do household chores. But what about the activities that you simply love to do? What about the activities that you enjoy? Think about the last time that you sat down with a book that you loved and made yourself a cup of tea or coffee and really enjoyed the moment. Perhaps it isn’t reading that you wish you had more time for, but instead it is a garden that has grown weeds as it has been neglected. It could be a project at your home that you have looked forward to completing or an old car that you’ve wanted to fix up. There are special hobbies and interests that appeal to each of us, and spending time with those hobbies can help you live a more balanced life.

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Alongside with the task of becoming more mentally balanced with the things that you spend time with in your life is the challenge of becoming more physically balanced. There are certain markers that typically indicate trouble withmaintaining balance, such as frequently tripping and falling or feeling dizzy when standing too long. But even if you are not having fundamental issues with your ability to stay balanced in this way, youmay still have difficulty with whole- body balance. Yoga is a great form of exercise to use to improve your ability to balance, as yoga helps to strengthen core muscles and improve coordination. You can improve your physical balance by: • Increasing muscle strength • Improving stamina • Improving core strength • Practicing balancing techniques In addition to finding yourmental balancewithhowyou spend your time, becoming more physically balanced is just as important. There are certain markers that typically indicate trouble with maintaining balance, such as frequently tripping and falling, or feeling dizzy when standing too long. But even if you are not having fundamental issues with your physical balance, youmay still have difficulty with whole-body balance. Yoga is a great formof exercise to use to improve your ability to balance, as yoga helps to strengthen coremuscles and improve coordination. Think about the percentage of time that you spend working during the week. For most people this number is well over 40 hours per week! Then consider howmuch time is spent driving to and fromwork and around town on errands, and then consider the time spent doing things you have to do at home, like the dishes or the laundry. Then really think about howmuch time you are spending doing the things that make you feel better — including those hobbies that you love, but also being active and engaging with the people you care about. STAYING ACTIVE & BECOMING BETTER BALANCED (Continued)

Call 716.839.3705 (Amherst) or 716.634.1578 (Clarence) to schedule today!

Part of becoming amore balanced personmeans finding ways to spend your time more wisely and taking more time for yourself as needed. It’s Never Too Late You don’t need to grow up as an athlete to enjoy exercise as an adult. There is no point in your life where it is too late to start being more active than you currently are. There are plenty of ways to incorporate light activity into your lifestyle, such as: • Taking a walk in the evening with your family • Wearing a pedometer and trying to take more steps every day • Joining your local community center and using the pool to swim laps several times a week • Engaging in light weight training at home before work • Taking a yoga class These are just several examples of how you could incorporate more activity into your lifestyle without making many large changes to your way of life. If you feel that your physical health or an old injury is holding you back from being active, contact us today at our Amherst (716-839-3705) or Clarence (716-634-1578) locations. Working with a physical therapist can help you achieve improved balance and a healthy lifestyle.

Improve Balance In Minutes Try this exercise if you are experiencing poor balance.

HIP ABDUCT ION - EXTERNAL ROTAT ION While lying down on your side, move your top leg slightly behind you, about 15 degrees. Slowly raise the same leg upwards with your knee straight and your toes pointed about 45 degrees (not completely toward the ceiling). Your bottom leg can be bent to stabilize your body. Hold your leg upwards for 2-3 seconds, before gently lowering back to starting position. Repeat exercise 6 times before switching to your other side.

Exercisescopyrightof

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As you age, your muscle tissue actually dries out a little, which causes them to tighten. This causes a loss of range of motion in your joints and tissues. In addition, it can really limit your active lifestyle and hinder day-to-day, normal motions. Tasks that used to be simple, such as dressing or squatting down to tie your shoes, now become extremely difficult. A regular stretching program helps lengthen your muscles and makes daily living activities much easier. Everyone can learn to stretch, regardless of age or flexibility. Stretching should be a part of your daily routine, whether you regularly As you age, your muscle tissue actually dries out a little, which cause them to tighten. This cause a loss of range of motion in your joints and tissues. In addition, it can really limit your active lifestyle and hinder day-to-day, normal motions. Task that used to be simple, such as dressing or squatting down to tie your shoes, now become xtremely difficult. A regular stretching program helps lengthen your muscles and makes daily living activities much easier. Everyone can learn to stretch, regardless of age or flexibility. Stretching should be a part of your daily routine, whether you regularly As you age, your muscle tissue ctually dries out a little, which cau es them to tighten. This cau es a loss of range of m t on in your joints and tissues. In addit on, it can really l mit your act v lifestyle and hinder day-to-day, nor al m tions. Ta ks that used to be simple, such as dressing or squatting down to tie your shoes, now becom xtremely difficult. A regular stretching program helps lengthen your mu cles and makes da ly living activities much asier. Everyone can learn to stretch, egardless of age or flexibility. Stretching should be a part f your daily routine, whether you regularly Change Your Life: Maintain Change Your Life: Maintain Change Your Life: Maintain a Regular Stretching Program a Regular Stretching Program a Regular Stretching Progra

exercise or not. It does not have to involve a huge amount of time, but stretching can end up giving you huge results! Stretching is a natural part of what we do on a daily basis. You might notice that if you have been sitting in a particular position for a long time, you stretch unconsciously. It feels good! In addition to that good feeling, a consistent stretching program will produce large gains in flexibility and joint movement. Be kind to your muscles and they will be kind to you! Here are just a few of the benefits you can expect from a regular stretching program: • Reduced muscle tension • Increased range of movement in the joints • Enhanced muscular coordination • Increased circulation of the blood to parts of the body • Increased energy levels (resulting from increased circulation) ex rcise or not. It does not have to involve a huge amount of time, but stretching can end up giving you huge results! Stretching is a natural part of what we do n a daily basis. You might notice that if you have been sitt ng in a particular position for a long time, you stretch unconsciously. It feels good! In addition to that good feeling, a consistent stretching program will produce large gains in flexibility and joint movement. Be kind to your muscles and they will be kind to you! Her are just a few of the benefits you can expect from a regular stretching program: • Reduced muscle t nsion • Increased range of movement in the joints • Enhanced muscular coordination • Increased circulation of the blood to parts of the body • Increased en rgy lev ls (resulting from increased circulation) x rcise r not. It does not have to involve a huge amount of time, but stretching can end up iving you huge results! Stretch ng is a natur l part of what we d on a daily ba is. You might no ice that if you hav been s tting in a particular p siti n for a long time, you stretch unconsciously. It feels good! In addi i n to that good feeling, a con isten stretching program will produce large gai s in flexibility and joint movement. Be kind to your mu cles and they will be kind to you! H r are just a few of the b nefits you can xpect from a regular stretching program: • Reduced muscl te sion • Increased range of movement in the joints • Enhanced muscular coordination • Increased irculation of the blood to parts of the body • Increased energy l vels (resulting from increased irculation)

“I am able to function normally and I am going to the gym again.” PATIENT SUCCESS SPOTLIGHT “I am able to function normally and I am going to the gym again.” PATIENT SUC ESS SPOTLIGHT “I am able to function normally and I am going o the gym again.” PATIENT SU CE SPOTLIGHT

“I came to therapy due to poor balance & dizziness. I was not able to do simple tasks or movements and was exhausted from trying. Thanks to Dr. Craig Young, by my third visit, the dizziness was gone &my balance improved back to normal. I am able to function normally and I am going to the gym again.” - L. S. “I came to herapy due to poor bal nce & dizziness. I was not able to do simple task or movements and was exhausted from trying. Thanks to Dr. Craig Young, by my third visit, he dizziness was gone &my bal nce improved back to normal. I am able to function ormally and I am going to the gym ag in.” - L. S. “I came o therapy due t poor b lance & dizziness. I was not able to do simple ta ks r moveme ts and was exhausted from trying. Thanks to Dr. Craig Young, by my th rd visit, the dizzines was gone &my balance improved back t normal. I am able to functi norm lly and I am oing o the gym gain.” - L S.

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DEEP TISSUE LASER THERAPY NEW TO ORTHOSPORTS! with

Wednesday, Sept. 25 | 1-4 pm at Orthosports: Clarence 8637 Main Street, Clarence, NY 14221 Laser Therapy Open House Come see if Laser Therapy is right for you at our Open House! Visit our Clarence office on Wednesday, September 25th from 1:00 to 4:00pm to learn first-hand about this safe, effective, and drug- free method of relieving pain. With LightForce lasers, treatments are quick—usually 5-12 minutes depending on the size, depth, and acuteness of the condition being treated. Treatments also feel good, with little to no sensation or a gentle, warm sensation – it’s up to you! Call (716) 634-1578 now to schedule your free laser demonstration and find relief from your pain. Open to current and past patients!

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