Back to Action: Improve Health With 4 Easy Stretches

Health & Fitness The Newsletter About Your Health And Caring For Your Body


Many common aches and pains stem from tight muscles and poor movement. We weremade tomove and today’s lifestyle of sitting in the car, at work and at home, means tighter muscles. In addition, as we age our connective and muscle tissues naturally become stiffer. Therefore, the older you get, the more important a daily stretching

routine becomes. (continued inside)

Inside: • Improve Your Health With Flexibility

• Patient Success Spotlights

• Practice News

• A Plank A Day Keeps The Doctors At Bay

Health & Fitness The Newsletter About Your Health And Caring For Your Body


“Improvement In Health Starts With Movement!” IMPROVE YOUR HEALTH WITH FLEXIBILITY

your circulatory, respiratory, lymphatic, and musculoskeletal systems. When your tissues are flexible, normal blood and lymphatic fluids circulate the body easier, oxygenating your tissues properly.This helps you feel energized, relieves pain, and allows you to perform daily tasks without feeling tired. Improving Mobility and Motion: Motion is essential to your quality of life. Whether it is an everyday task such as emptying the dishwasher, a sports activity like golf, or an essential activity such as performing your job, a physical therapist can help you experience improved mobility and function. Physical therapists also help prevent injuries and promote a healthy lifestyle by improving strength, flexibility, balance, and coordination. “ Like your muscles, your bones get stronger when you make them work. Weight-bearing and resistance exercises are IMPORTANT for building bones and keeping them strong.”

PATIENT SUCCESS SPOTLIGHTS I felt better and was back to action in no time! “When I first started coming to Back To Action I was in a lot of pain. I couldn’t lift weights nor bend down to get stuff. But, with the lovely staff and support, I felt better and was back to action in no time.” - Anthony C. My flexibility and strength have improved! “I definitely think Back To Action is great, most especially the staff. They explained my exercises properly and clearly. The physical therapy treatments have helped me identify my back issues. My flexibility and strength have improved as well.” - Terry W.

Look inside to learn more about our programs and say good-bye to aches and pains and return to a pain-free, active lifestyle!


A plank is a simple exercise that anyone can do to improve their core strength. This exercise helps you strengthen so many of your muscles, guiding them to work together. Your core muscles are vital to the health of your low back and spine. If you suffer from an achy back or neck, then try doing this exercise to feel better. How to do a plank (If you are unsure about doing this exercise, call us first) 1. Start by lying face down. You may want to put a pillow under your abdomen if it is uncomfortable to lie flat. 2. Bring your elbows underneath you, then gently rise up onto your elbows and knees, so that your abdomen is off the floor. 3. Keep your abdomen tucked gently in so that your body is straight without sagging. 4. Try to hold this for 30 seconds if you can. You may feel your muscles shake a little while doing this, which means they are working! 5. It is important to start off with small increments and build over the course of a week as you become stronger. 6. To advance the plank and make it more difficult, lift your knees off the ground, keeping your body straight. 7. Ideally, you should be able to hold this position for 2 minutes. 8. You may have some soreness the next day as you are using muscles that have not been worked that way in a while.

For a healthy spine, keep doing your exercises and remember our physical therapists need to see you for a check-up. You see your dentist every 6 months to keep your teeth and gums healthy. Why not your PT? Your physical therapist is the mechanic for your whole body to keep your spine and extremities moving like they should. Detecting a problem early can lead to a simple treatment solution that can save you a lot of pain, and financial burden down the road. Call us today to speak with your therapist about your problem, before it becomes a PROBLEM. You see your doctor every year, your dentist twice a year, when was the last time you saw your physical therapist?


Physical Therapists Are The Mechanics Of Your Body! Minor aches and pains are warning signals from your body to let you know something is not working properly. Don’t put off the pain until it’s too late. Come in today for a “Tune-Up.”

Relieve Back Pain In 60 Seconds Try this movement if you are experiencing pain.

Good stretch if you sit at a computer all day

CHILD’S POSE Kneel on the floor, buttocks over heels. Stretch arms forward far as you can. Let head and trunk sag to the floor and hang heavy. Keep buttocks over heels. Relax. Repeat 6 times.

Take Care Of Your Aches & Pains Before It’s Too Late.


Harlingen 956-428-8951

Del Rio 830-775-9118

Brownsville 956-621-0397

Eagle Pass 830-757-2497

PRACTICE NEWS: Keeping Our Patients Up To Date!

Brownsville. Back To Action Physical Therapy Brownsville participated in the Walk To End Alzheimer’s disease on the 4th of November, supporting the fund raising event and supporting the cause to find the cure to eradicate Alzheimer’s disease. Hundreds of people participated in the event including city and state officials, advocates, family members, people afflicted with the disease, students and friends of friends. All these efforts will godown in history as thecatalyst for the discovery of a cure for Alzheimer’s disease. Intheeveningofthe4thofNovember,BackTo ActionPhysicalTherapysupported theMary, Mother Of The Church’s Fall Festival Event and gave away a prize during the event. All proceeds from the fund raising event benefit the church for its repairs. Eagle Pass. November was a very busy month here in Eagle Pass. We kicked off the month at the Maverick County Hospital District2ndAnnualHealthandWellnessExpo. Hundreds of people came out and received useful information from different providers and vendors from around town. Remember “Motion is Lotion” we have to keep moving! We were also proud sponsors of the 5th annual Mid-Level Providers Association Spirit of the Fall Festival. This event benefits the scholarship fund for our local students interested in following a career path in the medical field. BTA staff and family also helped serve delicious Thanksgiving meals at our local annual HEB Feast of Sharing. It was a great success and always nice to give back to our community especially during this holiday season. We would like to wish our forever loyal PT Tech, Rosanna, a VERY happy birthday! She celebrated her birthday on the 28th.

Harlingen. OnNovember3rd,BackToAction donated $200 to the Harlingen Cardinals Quarterback Tailgate Rally. A portion of the money donated goes toward senior scholarships for college education. OnNovember4th,weattendedthe2ndAnnual Lower Valley Community Health Exposition. We set up a booth and spoke to many in our community regarding our physical therapy services. We would like to thank all of you whostoppedbyandhopewecanbeofservice to you. On November 16th, we donated two large boxesof food to theHarlingenNeighborhood Food Pantry. They greatly appreciated the donation and said that it will help feed many people this holiday season. Thank you to all who donated to this cause. Our receptionist, Anita, celebrated her third year with us. We greatly appreciate all that she does for us here. She works very hard to coordinate the care for all of you. We hope you all had a Happy Thanksgiving! DelRio. InNovemberatThanksgiving,wetook timetoreflectonthethingswearethankfulfor and when tragedy hits close to us, it reminds us how fragile life is and to be thankful for each and every moment we have with our lovedones.OnMonday,November20th,Capt Paul “Stuck”Barbour, UnitedStates Air Force pilot, losthis lifewhen theplanehewasflying crashed. We will always remember him for his contagious smile, his passion for flying, and his love for life. He touched the lives of everyonehemetandhewillbemisseddearly. Ourthoughtsandprayersarewithhiswifeand family during this very difficult time. Thank you sir for your service. Del Rio BTA is currently hosting a toy drive at the clinic. Staff have teamed up with the Val Verde Sheriff’s Department by participating in Project S.O.S. (Sheriff’s Office for Santa), which distributes toys to children in need in our community.

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