Innovative Physical Therapy Solutions Newsletter
Innovative Newsletter BUILDING A STRONG CORE TO RELIEVE BACK PAIN If you suffer from an aching back or even neck pain, weakness in your core muscles can be to blame. (continued inside)
Dr. Cheryl Howard PT, DPT, Cert. MDT Owner
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Innovative Newsletter
BUILDING A STRONG CORE TO RELIEVE BACK PAIN
INSIDE:
4 Core Activation Tips Exercise To Help With Pain
Innovative Practice News
“It is always the simple that produces the Quote of The Month:
Do you want to target your core? One of the first actions a physical therapist does is to evaluate your core strength, flexibility and coordination. This can pinpoint the root cause of your back pain. Then with hands on therapy, the spinal joints can be freed up to move like they should and specific exercises are prescribed to restore your core strength. Find out for yourself, what is truly causing your nagging back pain. After all, if you let it go on, it can get a lot worse, or even cause long-term damage such as arthritis. Call us today about your problem and discuss the right solution with one of our physical therapists.
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Do you have to sit for long periods at a computer, in the car, or are you just not that active anymore? All these positions can lead your core muscles to become weak. Even if you exercise regularly, unless you target your core muscles, you can cause an imbalance in your muscle strength, straining your back and putting you at risk for injury. A prime example of how important core muscle strength is to protect against back pain was shown in a study with 443 firefighters that were put through core strengthening routines. Over a 12 month period, those firefighters had 62% less injuries than the group who did no core strengthening exercises. When your core is strong, it means your spine is better protected against injury when you twist, lift or strain your body doing an activity.
marvelous.” - Amelia Barr
CALL TODAY!
Bliven, Kellie C. Huxel, and BartonAndersonE. “Core StabilityTraining for Injury Prevention.” Sports Health. SAGE Publications, Nov. 2013. Web. 12 Sept. 2016.
(315) 786-0655
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4 CORE ACTIVATION TIPS
Patient Spotlights “Thank you all for everything...” “Thank you all for everything, my shoulder now feels 100% again!” - John P. “The staff here is awesome. I appreciate all of the help getting me back to normal!” “Every session I was challenged and pushed to keep progress continuing after surgery... After 6 weeks of treatment I now have full range of motion. Ashley went over all exercises to continue at home and I’m ready to hit the gym. The staff here is awesome. I appreciate all of the help getting me back to normal!” - Laurie P. 1. Strengthening Perform specific strengthening exercises that engage all the layers of your abdominal wall, pelvic muscles and spinal muscles. Lying on your back, place your hands on your lower abdomen. Try to activate the transverse abdominis muscles beneath your hands drawing the muscles together towards your belly button. Keep breathing while you do this and hold for 10 second counts. Repeat 10 times and do 3-4 times a day, even while you stand! 2. Balance While keeping your abdomen tight in standing, try to stand on one foot. Stand close to a wall so you can keep your hand on it. Hold for 10 seconds each foot and repeat 5 times a day. Enhancing your balance engages the nerves that control the core muscles, helping everything work together. 3. Move Avoid sitting for prolonged periods and if you have to work, then break up the day with standing for 1-2 minute periods every 30 minutes. Keep working on tightening up your abdominal muscles in sitting, standing and lying down. Walk for 15-30 minutes a day, focusing on your posture and abdominal muscles. 4. After pregnancy Pregnancy severely stretches out the abdominal wall and many women can suffer from a condition called diastasis recti. Carefully strengthening
your core muscles is essential for long term spinal rehabilitation after child birth. Talk to one of our physical therapists today about having a complete recovery, even years after your last pregnancy. Call us today to learn more about our specialized programs and how you can get back to an active, pain-free lifestyle!
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Healthy Recipe
Arugula, Grape, and Sunflower Seed Salad
• 1/2 teaspoon stone-ground mustard
• 2 teaspoons grapeseed oil • 7 cups loosely packed baby arugula • 2 cups red grapes, halved • 2 tablespoons toasted sunflower seed • 1 teaspoon chopped fresh thyme • 1/4 teaspoon salt • 1/4 teaspoon ground black pepper
INGREDIENTS • 3 tablespoons red wine vinegar • 1 teaspoon honey • 1 teaspoon maple syrup
INSTRUCTIONS Combine vinegar, honey, syrup, and mustard in a small bowl. Gradually add oil, stirring with a whisk. Combine arugula, grapes, seeds, and thyme in a large bowl. Drizzle vinegar mixture over arugula; sprinkle with salt and pepper. Toss gently to coat.
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Exercise To Help With Pain: Try this simple exercise to help you feel better... Share this with a friend or family member to help keep them healthy too!
Innovative PT Coupons
Exercisescopyrightof
Helps Strengthen Core
FREE 15 MINUTE CONSULT
www.simpleset.net
BRACE - BILATERAL BENT LEG LIFT While lying on your back with your knees bent, raise up both feet. Use your stomach muscles to keep your spine from moving.
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Offer valid for the first 20 people to schedule. Expires 7/31
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Practice News
THIS EVENT IS FREE AND OPEN TO THE PUBLIC!
INNOVATIVE encourages the contributions of older adults to build a stronger community! By engaging and supporting all community members, we join Jefferson County Office for the Aging in recognizing that older adults play a key role in the vitality of our neighborhoods, networks, and lives; by participating in their annual Senior Health Expo at Salmon Run Mall, May 15th.
patterns of postural change, preventing and treating back pain. Our highly sought-after FREE Consult visits were booked on-site, offering immediate access to relief. The KEY FOCUS: maintaining a strong yet flexible spine, managing certain limitations of movement, and strengthening the upper back and hips, while spotlighting walking to increase bone density.
INNOVATIVE was on site with information, screening, samples, giveaways and more! Encouraging seniors to Walk Tall by stopping the “old-age”
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