Health & Wellness by Avenues Physical Therapy
Health &Wellness The Newsletter About Your Health And Caring For Your Body
HOWPOSTURE AFFECTS NECK & BACK PAIN INSIDE: • Kelsey’s Family Snowy Range Camping Trip • Improve Your Posture At Home • Patient Success Spotlights • Open House
Remember back when your mother used to tell you that if you wouldn’t stop hunching your shoulders, they’d be stuck that way forever? An idle threat, one that barely anyone took seriously. Yet, fast forward a few decades and it turns out that mom might have been on to something, after all. A poor habit of bad posture can have a lasting impact on your neck and back. The worse your posture is, the more intense your back and neck pain can become. Unfortunately, once you start experiencing neck and back pain, simply squaring your shoulders isn’t likely to be much help. Working with a physical therapist can help you to train the muscles in your back, neck and shoulders so that you can improve your posture permanently, and in doing so bring relief to your chronic neck and back pain. The Posture and Pain Connection. Not all back pain is caused by poor posture, and it is true that you can have poor posture for years without feeling the consequences of that slouch right away, but in time the habit is likely to catch up with you. There are certain ways that you can tell if neck or back pain may be a result of poor posture, including: • The pain in your back is worsened at certain times of day. For example, after you’ve spent a day at the office, or after a few hours on the couch.
• The pain frequently starts in your neck and moves into your upper and lower back. Pain that seems to travel from one area of the back to another is frequently an indication of posture concerns. • The pain will subside after switching positions, such as switching from sitting to standing or vice versa. • Back or neck pain that develops soon after a change in circumstances, such as starting a new job with a new desk chair, or getting a new car. After years of practicing poor posture, your back, shoulder and neck muscles will likely find standing or sitting with straight posture to be uncomfortable.This is because your muscles have grown accustomed to the slouching, and standing up straight will require some thorough stretching. That doesn’t mean that once you have bad posture you can never correct it. Working with a physical therapist to improve your posture is a great way to overcome chronic neck and back pain. In physical therapy, you will be guided through a series of stretches and strength building exercises that can help you begin training your body to practice better posture, thereby reducing your back and neck pain. (continued inside)
Health & Wellness The Newsletter About Your Health And Caring For Your Body
KELSEY’S FAMILY SNOWY RANGE CAMPING TRIP
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I recently took my family tent camping in the Snowy Range at10,000feetofelevation. Iamsuremanyofyouhavebeen there before, as have I, but each time I go, I stand amazed at the beautiful scenery. When we first saw Medicine Bow Peak, my children (ages 4 and 6) asked immediately if it is taller than Mt. Everest. My son said his favorite thing about the trip was gathering wood to build a fire. He also said he likedfalling intoBrooklynLakewhenadogcamerunningout of the woods and none of us knew for sure what it was for a splitsecond. Mydaughter’sfavoritememorywassleeping ina tentandhikingdowntothe lake,wherewesawthefootprintof amooseaswellasapileofmoosescat. Speakingofmoose, one came through our campsite the first night at about 1 AM. It was so close to our tent I could hear it breathing and munching on some nearby grass but no one else woke up. When I made some noise with my sleeping bag, it ran off. I promptly unzipped the tent door part way and just barely caughtaglimpseof it inthemoonlightas itdisappearedover ahill. Surprisingly, itcameback through thesiteabouta1/2 hour later, but it left promptly when my daughter rolled over in her sleeping bag. Whenwecamp,mywifeand Ienjoyhikingduringtheday. We attempted to summit Medicine Bow Peak but the kids gave upafterahalf-mile. Wedidmanage,however, toget ina few short hikes with plenty of rest breaks. I hope someday the kids will enjoy hiking as much as I do because being active outdoors makes me feel healthier. Stayingactive iskeytostayinghealthyphysically,mentally,and emotionally. Helpingpeoplebeactivetothebestoftheirability is what I enjoy most about being a PT. The goal of physical
Find the misspelled word in this newsletter for your chance to win a $10 GIFT CARD! Call In & Win Hotline: 307-634-0298 *Contest for past and present patients ONLY Misspelled Mania Edition
therapy is to decrease pain through good ole hands on care andexercisesthatfocusonflexibility,strength,endurance,and balance. IfirstencounteredPTwhen Iwasastudentathlete attheUniversityofWyoming. IreceivedtreatmentfromaPT forAchillestendinitisbroughton inpartbyrunningmountain trails. Thankstothetreatmentsandadvice Ireceivedfrommy PT, IwasabletogoontocompetethatCrossCountryseason, and the team even obtained a national ranking. Being active is what I love and maybe in the near future we willsummitMedicineBowPeakasa family for thefirst time. Inthemeantime,October isNationalPhysicalTherapymonth. If you suffer from any pain, we at Avenues PhysicalTherapy Clinicwould lovetohelpyoualleviatethatpainsoyoucanget backtowhatyou lovetodo,whether it ishikingMedicineBow Peak or playing with your children or grandchildren.
Last Month’s Winner: Deanaira “Shae” Preyear
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IMPROVE YOUR POSTURE AT HOME
There are ways that you can improve your posture at home, as well. Here are several strategies that are typically helpful: •Try to stand tall whenever you are standing or walking. Hold your head high and square your shoulders, but more importantly work on being the tallest version of yourself. Hunching over is the leading cause of poor posture. • Use support when you sit to keep your posture correct. Lumbar support in ofice chairs and car seats will help a bit, but for improved posture you may need to add additional cushioning that will help you keep your back straight. • Be mindful of how you lift heavy objects. Keep your shoulders square and your chest forward. When lifting something that is over 50 lbs it is important to take extra care. Lead with your hips and try to keep the weight close to your body. Lifting something improperly can lead to injury to your neck or back, which may make proper posture uncomfortable. What can good Posture do for you? There are a lot of benefits of having good posture. Aside from saying goodbye to neck or back pain, improving your posture can provide several unexpected benefits to your lifestyle and personal well-being. Here are a few of the additional benefits of having good posture: • Proper posture creates quality exercise for your core and back • Improved respiratory health • Added protection for your organs, bones, joints and muscles • Reduced risk of arthritis If you are experiencing chronic neck and back pain, there is a good chance that it could be related to your posture. Contact your physical therapist to learn more about how you can take steps to start improving your posture today. 4 5 1 2 1 7 7 3 6 5
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Attention Pain Sufferers! FORMORE UPDATES, LIKE US ON SOCIALMEDIA! We invite you to view and like our page on Facebook, Twitter and Instagram! We’d love to hear how physical therapy has impacted your life and how we can help even more! 6 8 4 7 2 8 5 4 9 8 7
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Call us today at 307-634-0298 to schedule an appointment!
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Enjoy a therapeutic massage by our very own, Donna Channel, LMT, CMT. Each person can receive this service at a discounted price today! 6 4 5 3 http://1sudoku.com n°329837 - LevelHard
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6 Kelsey Kean, PT, MPT Walynn Smith, PT
Eric Nelson, PT Linda Froelicher, PT, MSPT
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Patient Success Spotlights
“I had an occasional burning pain in my upper-right back. It was nothing serious, it didn’t inhibit my daily activities, but I decided I didn’t want to “put up with it” if I didn’t have too. I took advantage of Avenues’ free consult, and I’m glad I did! Over five weeks, Kelsey showed me several exercises to build the muscles in my backandneckwhichhavehelpedverymuch. (Inever realizedhowmanymuscles I had back there!) Donna’s massage sessions were a nice complement to the therapy. I guess the moral of my story is you don’t have to live with aches and pains - no matter how small.The clinic staff were all friendly and helpful. I would highly recommend Avenues Therapy Clinic to you.” - Don H. “Not Putting Up With Back Pain!” No Referral, No Problem! Did you knowwe can see you for PTwith or without a doctor or other healthcare providers referral? One of our physical therapists will evaluate you, and customize a treatment plan to reduce your pain andgetyoumovingbetter.Referyourselforsomeoneyoucareabout! Save time Save money
“Great Improvements”
“I came to AvenuesTherapy Clinic after two other physical therapy places. I have been tootherphysical therapyplacesbutnonecompare toAvenuesTherapyClinic. I am especially happy with the care and patience Linda has shown me. “Let’s do 15, you did 10 last week.” OK, Linda. I think I have made great improvements since I first came here, up and down steps, lifting things from the floor and not using my cane anymore. I have a knee replacement to get and when its time for physical therapy again, I’m coming straight back here. Thank you, Avenues Therapy Clinic, and especially Linda. By the way, I won the $10 in the misspelled word contest!.” - John F.
“Going Back To The Gym”
“I have a mild case of scoliosis and when it started to flare up, it was very painful to do everyday things. I decided I needed to do something about it. Eric was so helpful with all of the stretches and exercises. He helped me get back to feeling good and going back to the gym. All of the handouts I got will go into a folder so I can continue to do what Eric taught me! I cannot thank him enough for his patience and consideration!” - Kielee O.
Improve your health naturally
This Could Be You! CALL TODAY! 307-634-0298
Kelsey Kean, PT, MPT Walynn Smith, PT
Eric Nelson, PT Linda Froelicher, PT, MSPT
www.avenuestherapyclinic.com
YOU’RE INVITED TO CELEBRATE OUR NEW LOCATION & NATIONAL PHYSICAL THERAPY MONTH
We are hosting an open house to celebrate our new location 611 West 18th Street (between Bent and O’Neil) on Monday, October 22, from 5 to 7 PM. We welcome you and your family or friends to join us. Light refreshments and appetizers will be served. We will be giving away some door prizes as well. Our physical therapists and support staff will be on hand to answer any questions you may have. To help with planning, please RSVP by October 15 by calling 307-634-0298. Thank you for choosing Avenues Physical Therapy Clinic. We hope to see you at the open house!
Spinach Stuffed Mushrooms Recipe
INGREDIENTS • 20 medium mushrooms • 1/4 cup chopped shallots, scallions or onion • 2 cloves garlic, chopped • 1 tablespoon balsamic vinegar • 1/2 teaspoon soy sauce • 2 cups chopped fresh spinach • 1/2 cup Plain Greek Yogurt • Salt and pepper to taste DIRECTIONS
Wash the mushrooms and carefully remove the stems without breaking the caps. Finely chop the stems. Combine the shallots, garlic and vinegar in a small skillet or saucepan and cook for 1 to 2 minutes. Add the chopped mushroom stems and soy sauce and cook, stirring occasionally, for 3 to 5 minutes, until the mushrooms soften and release their juices. Add the spinach and cook, continuing to stir, until it is wilted and the liquid in the pan is absorbed. Remove from the heat and let cool for a few minutes, then stir in the yogurt. Season with salt and pepper to taste. Preheat the oven to 350ºF. Stuff the spinach filling into the mushroom caps. Place the mushrooms in a baking pan and bake for 20 minutes, until tender. Remove from the oven and let sit for a fewminutes for the filling to set before serving. Yields 20 mushrooms.
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STRATEGIES FORYOURPARENTS&STUDENTS
Aching backs and shoulders? Tingling arms? Weakened muscles? Stooped posture? Does your child have these symptoms after wearing a heavy school backpack? Carrying too much weight in a pack or wearing it the wrong way can lead to pain and strain. Parents can take steps to help children load and wear backpacks the correct way to avoid health problems. Loading the backpack: • A child’s backpack should weigh no more than about 10% of his or her body weight. This means a student weighing 100 pounds shouldn’t wear a loaded school backpack heavier than about 10 pounds. • Load heaviest items closest to the child’s back (the back of the pack). •Arrangebooksandmaterialsso theywon’tslidearound in thebackpack. • Check what your child carries to school and brings home. Make sure the items are necessary for the day’s activities. • If the backpack is too heavy or tightly packed, your child can hand carry a book or other item outside the pack. • If the backpack is too heavy on a regular basis, consider using a book bag on wheels if your child’s school allows it. Wearing the backpack: • Distribute weight evenly by using both straps. Wearing a pack slung over one shoulder can cause a child to lean to one side, curving the spine and causing pain or discomfort. • Select a pack with well-padded shoulder straps. Shoulders and necks BACKPACK SAFETY
have many blood vessels and nerves that can cause pain and tingling in the neck, arms, and hands when too much pressure is applied. • Adjust the shoulder straps so that the pack fits snugly on the child’s back. A pack that hangs loosely from the back can pull the child backwards and strain muscles. • Wear the waist belt if the backpack has one. This helps distribute the pack’s weight more evenly. • The bottom of the pack should rest in the curve of the lower back. It should never rest more than four inches below the child’s waistline. • School backpacks come in different sizes for different ages. Choose the right size pack for your child as well as one with enough room for necessary school items. • Only put items in your backpack that you need for the day.
EASY EXERCISES FOR BACK PAIN RELIEF CORNER PECTORAL STRETCH Stand in corner, arms slightly above shoulder height and your elbows bent, forearms flat against the sides of the wall. Move chest towards the wall, feeling a stretch in the front of your chest. Repeat 3 times. TRY THESE EXERCISES FOR YOUR BACK!
STANDING LUMBAR EXTENSIONS Stand with good posture, feet shoulder width apart. Position your hands on the backs of your hips. Lean back, as far as you comfortably can. Slowly return to the start position.
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