ChoicePT_5 Ways to Stay Motivated During Your Treatment and…

ChoicePT_5 Ways to Stay Motivated During Your Treatment and…

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www.choiceptny.com SITTING IS THE NEW SMOKING?

INSIDE: • 5 Ways to Stay Motivated During Treatment and Beyond • Patient Success Spotlight

• Team Members of the Month • Exercise Essentials

SITTING IS THE NEW SMOKING?

We sit to eat. We sit to drive. We sit at our computers. We sit during meetings. We sit to read. We sit to watch TV, to use our phones, tablets, and laptops. Needless to say, we do our fair share of sitting. Research studies have linked prolonged sitting to a number of health conditions: high blood pressure, obesity, high blood sugar, obesity, increased risk of heart disease and cancer. Over the past few years, this topic has been circling the news and gained a lot of publicity, some reports even claiming that sitting is the new smoking. I don’t know about you but I enjoy taking a seat and kicking my feet up. So, what are the big takeaways from the sitting research we mentioned earlier? First, we need to limit the amount of time we’re sitting by incorporating breaks to get up and move. Second, I think the way we’re sitting is very important (not in terms of the health risks discussed earlier but in regards to taking stress off our neck, shoulders, lower back, and the rest of our body). How long is too long to be sitting? Make sure you’re sitting less than eight hours per day and be sure to get up and move around from your seat every 30 minutes. Now, like we said, we need to (and like to) sit throughout the day. How many times have you been sitting on the couch watching a TV show (which turns into two, then three shows, before you realize, it’s midnight, you’ve watched the entire season and you’re out of ice cream...I know, me too) and after it’s done you feel like the tin man trying to peel yourself off the couch? You’re

hunched over, bones are making weird noises, and it takes a couple minutes to “get things loosened up”. What if a couple quick changes to your sitting posture could make a real difference?

Steps to Correct Sitting:

1. Feet should be flat on the floor (yes both of them)

2. Hips should be positioned higher than your knees (if someone is looking at you from the side) 3. Try to sit directly on your “sits bones” or the bony part of your butt. Once you’re there, tip your pelvis forward, so you’re sitting just slightly in front of your “sits bones.” That’s the sweet spot, try to maintain that position. 4. The best posture is the one that is always changing. Even the “perfect” posture held for a long enough period of time can stiffen you up.

Have a great February! Joe

www.choiceptny.com

5 WAYS TO STAY MOTIVATED DURING TREATMENT AND BEYOND

3. Motivate yourself through music. People listen to music when they work out to keep their energy levels high. Sometimes when we listen to certain kinds of music that put us in a good mood, we can accomplish more than we think. Creating a playlist to listen to specifically for your physical therapy exercise routine can give you something more to look forward to when it’s time to start stretching those muscles. 4. Find a therapy partner. Similar to the way that working out at the gym can keep you focused and excited, having a physical therapy partner can increase your motivation levels. Even if the person you’re with is not in active treatment, having someone attend your appointments with you for support, or practice exercises with you at home can make you feel less alone and more willing to see your treatment through to your goal. 5. Connect with your physical therapist. We want to learn more about you than just what your pain symptoms are, and we want you to feel comfortable with us! Connecting with your physical therapy team can give you more of a sense of belonging when coming in for treatment. The more connected you feel to the therapists involved in your recovery, the more motivated you’ll be to reach the physical goals they’re helping you to set for yourself.

For many people, deciding to take the route of physical therapy is a very big step. Whether your doctor has recommended it after surgery, or you’re deciding to get help for an injury or chronic pain, physical therapy can do wonders for your body -- if you stay motivated and dedicated to your treatment program! We’re proud to offer a high level of service to all of our patients, no matter what pain condition they may be dealing with. We know it’s no easy task to stay motivated when you’re in pain, so we put together a list of five things we recommend you do to keep yourself engaged and dedicated to your healing journey! 1.Make a list of things you’ll be able to do without pain. Chances are, if you’re in physical therapy, it’s because you’re struggling to do things you love doing without experiencing pain. Maybe you have back issues that keep you from playing sports or maybe you’ve been dealing with ankle pain that hinders your ability to walk or run errands without pain. If you’re feeling discouraged during physical therapy, set goals for yourself by making a list of all the activities you’ll be able to do once you’ve advanced in your treatment. 2. Track your progress. Keeping a physical therapy progress journal can be a great way to track your progress over time. If you find yourself feeling as if you haven’t improved, it can be very difficult to find the motivation to continue with something, whether it’s a hobby, a sport, or physical therapy. Try writing down your pain symptoms at the beginning of treatment, and track the exercises and stretches you do every day. You’ll be surprised at how far you’ve come, especially if you notice you aren’t experiencing the same levels of pain you were before treatment!

EXERCISE ESSENT IALS

HELPS STRENGTHEN SHOULDER MUSCLES

RESISTED ROW Sit tall, back straight with band around feet. Row band to stomach, squeezing shoulder blades together. Keep elbows close. Don’t lean backward. Repeat this 10-15 times.

CHOICE PHYSICAL THERAPY TEAM NEWS

LOCAL HEALTH ACTIVITY

CHOICE PHYSICAL THERAPY TEAM MEMBERS OF THE MONTH!

Kendra Leonardo, PCC Cory Kennedy, Pat ient Care Assistant

AT PINE RIDGE YOU CAN RENT SNOW SHOES OR CROSS COUNTRY SKIS AND ENJOY THE BEAUTIFUL WOODED TRAILS!

CONGRATULATIONS Cory and Kendra, our January Team Members of the Month!

#CHOOSE2GIVEBACK WITH CHOICE PT

Our CPT crew spent the morning with the HVCC Men’s Baseball Hudson Valley Community College Hudson Valley Community College Athletics team at the Joe Bruno Stadium! Each of the athletes went through a variation of the Functional Movement Screen Functional Movement, identifying movement restrictions which may put them at risk for injury. Thank you Coach Parrow for being proactive with this Injury Prevention strategy! We look forward to helping your athletes this year