How well can you balance on one leg for 10 seconds? If you can’t, then it’s time to look closer at how your balance changes are affecting your body. Have you noticed you are tripping more, or having to fumble and reach for the walls at night? Do you ever feel a little unsteady on your feet, or find yourself shuffling? Does your back start to ache after standing for 10 minutes? These are all indicators of your balance reflexes starting to slow.
NEWSLETTER The Newsletter About Your Health And Caring For Your Body
New TRX Program is now available. Call today to schedule your team’s sessions! (310) 833-0300 PREVENT INJURIES BY IMPROVING BALANCE
INSIDE : • Activities To Improve Your Balance • Healthy Recipe
• Patient Success Story • Improve Balance In Minutes www.advancedbalancestudio.com
NEWSLETTER The Newsletter About Your Health And Caring For Your Body
PREVENT INJURIES BY IMPROVING BALANCE
lower extremity injuries. Consider this: Your body is far more able to handle unexpected changes, and uneven ground if you have a good sense of balance. Being able to do so results in far fewer falls, which are the number one cause of back injuries. In addition, better balance allows your ankle, knee and hip joints to function better, without as much strain that can cause abnormal wear and tear. The Center for Disease Control and Prevention reports, “in 2000, falls among older adults cost the U.S. healthcare system over $19 billion dollars or $30 billion in 2010 dollars. With the population aging, both the number of falls and the costs to treat fall injuries are likely to increase.” Additionally, by increasing muscle stability and coordination, your spine will have greater support and guidance, thereby reducing strain. In turn, your back is able to function appropriately without irritation and inflammation. Protect yourself from injuries by improving your balance and strength. It doesn’t matter how old you are, everyone can benefit from stronger balance reflexes, just ask top athletes. Isn’t it time you handled your balance, before it becomes a bigger problem?
How well can you balance on one leg for 10 seconds? If you can’t, then it’s time to look closer at how your balance changes are affecting your body. Have you noticed you are tripping more, or having to fumble and reach for the walls at night? Do you ever feel a little unsteady on your feet, or find yourself shuffling? Does your back start to ache after standing for 10 minutes? These are all indicators of your balance reflexes starting to slow. Balance is a big deal in our everyday world, but we take it for granted. Just think how long it took you to master walking, running, and jumping as a child. Your balance system is incredibly complex, and allows you to walk around over steps, and obstacles without thinking. However, when your balance reflexes start to slow, it can set you up for a bad fall. Often, you realize your balance is bad when it is too late, and a fall has already happened. Many people feel the symptoms of their balance reflexes changing in their late 30’s, when they begin to have backache after standing for a long time. Your balance plays a critical role in the health of your spine, supporting your low and upper back. Given that back injuries bring interrupted sleep, additional aches and pains, and countless absences from work, most people would appreciate knowing a few strategies for avoiding such an outcome. Read on inside for some great tips on improving your balance and back health.
For more support in findingpain relief, visit advancedbalancestudio.com or call Advanced Balance Physical Therapy at 310.833.0300!
Being able to balance well can significantly reduce the number of back and
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ACTIVITIES TO IMPROVE YOUR BALANCE
Here are some activities to improve your balance:
1. Standing glut set - Stand with feet hip width apart and knees slightly bent. Squeeze buttocks together gently, knees should turn out a little. Do not squeeze so hard that you tilt your pelvis. Hold for 10 seconds, 10 times. Progression: Repeat this exercise standing on one leg. This exercise should be done near a counter or in a doorway for support as needed. Balance for as long as you can up to 1 minute 3 times on each leg. 2. Single leg stance - Stand on one leg with knee slightly bent. Make sure your hips remain even. This exercise should be done near a counter or in a doorway for support. Balance for up to 1 minute using assistance as needed, repeat 3 times on each leg. Progression: Repeat single leg stance standing on a pillow or cushion to increase difficulty. Visit a Physical Therapist: Physical therapy is very important to strengthening joints and learning the right exercises to improve balance. A professional can help you develop a program that plays into your strengths while increasing your ability to balance and reduce back injuries.
For more support in finding pain relief, visit advancedbalancestudio.com or call Advanced Balance Physical Therapy at 310.833.0300!
You can benefit from better coordination and balance activities at any age. A stronger, more balanced body relieves aches and pains, while improving your ability to move faster.
Improve Balance In Minutes Try this movement to improve your balance.
CRUNCHY CHICKEN MANGO SALAD
www.simpleset.net
INGREDIENTS
•2cupssugarsnappeas, thinlysliced •2cupsshreddedcookedchickenbreast •1mediummango,sliced •½cupcoarselychopped freshmint •¼cupslicedscallions •2 tbsp toastedsesameseeds
•⅓cuporange juice •3 tbsp ricevinegar •3 tbsp less-sodiumsoysauce •1 tbsp toastedsesameoil •2 tspsambaloelek (optional) •6cups thinlyslicednapacabbage
SIT TO STAND Start by scooting close to the front of the chair. Next, lean forward at your trunk and reach forward with your arms and rise to standing with- out using your hands to push off from the chair or other object. Use your arms as a counter-balance by reaching forward when in sitting and lower them as you approach standing. Repeat 15 times.
DIRECTIONS Whisk juice, vinegar, soy sauce, sesame oil and sambal oelek (if using) in a large bowl. Add cabbage, peas, chicken, mango, mint and scallions; toss gently to coat. Serve the salad sprinkled with sesame seeds.
Always consult yourphysical therapistorphysicianbefore startingexercises youareunsureofdoing.
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FEBRUARY CLINIC NEWS
PAT IENT SUCCESS STORY
Don’t Let Pain Hold You Back From New Years Resolutions. At Advanced Balance Studio, we have your health and fitness in mind. Let us help you achieve your personal goals and claim a pain-free life in 2020! Call us to start your journey with us today!
RETURN TO THE PAN IBJJF TOURNAMENT Emanuel recalls how he suffered a shoulder injury 6 months ago during a training session, resulting in a labral and pectoralis muscle tear limitinghisability to initiallymovehisarm.Throughconservative treatmentandperseveranceatAdvancedBalancePhysicalTherapy, he isbacktotraining,teaching,andpreparingforhisnextcompetition. “ Ihopetobeanexampleofwhatphysicaltherapist-guidedconservative treatment, avoidance of opioids, nutrition, and progressive return towards training can do instead of the quick surgery option,” says Emanuel.
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