FullPotential: Work Pain Free

FULL POTENTIAL NEWS

October, 2018

“Because Work Is No Place for Pain!”

WORK PAIN FREE!

INSIDE: � Work Pain Free � 4 Easy Steps to Strengthen Your Core � Exercise Essentials For many of us, sitting at a desk, computer or even lifting is a daily part of our work routine. What you may not know, is that the routine may bemore harmful long-term than you can imagine. Our bodies were made tomove throughout a variety of positions during the day. Fromsitting to walking, to squatting, your body needs frequent movement pattern changes. If you have more of a sedentary job, then the lack of variety in your positions throughout the day can be detrimental to different areas of your body. (continued inside)

� Patient Success � Healthy Recipe

Health & Fitness

The Newsletter About Achieving and Maintaining Optimal Well-Being October, 2018 “Is Your Pain Hindering Your Job Performance?”

WORK PAIN FREE

4. Vary your foot position. If your job requires you to stand for a long time, such as in retail sales, make sure that you stand with one foot slightly forward. Alternate this throughout the day. This posture engages your hip and leg muscles more to alternate pressures in the spine. 5. Watch how you bend. Many jobs require frequent bending, and in similar manners repetitively throughout the day. This may feel fine while you are doing the task, but can lead to repetitive trauma on the spinal muscles and discs. The goal is to make sure that your back is straight and you use your hips and knees to bend down to the item you are trying to get to. In addition, if you can kneel at times with one foot forward and the other back, this can help you protect your spine further. In physical therapy, not only do we alleviate aches and pains, but we also get your body moving. Part of our process is to educate you on different posture techniques to help you feel your best throughout the day and at work, because a simple improvement in the way that you move can make a big difference in the way that you feel. If you are suffering with back, neck, shoulder, hip or knee pain, give us a call today!

Here are some tips to help you feel your best at work, be more productive and have more energy: 1. Change your positions frequently. If you sit at a desk or even stand for prolonged periods, try to accomplish parts of your job in different positions. For example, if you sit at a computer, try to get up every 30 minutes to walk around for 1-2 minutes or do a different task. 2. Try a standing desk. Standing is far better than sitting. If your job requires you to sit at a computer for most of the day, consider a standing desk. Being able to stand for 2-3 hours a day, instead of sitting the whole time, can make a big difference in the way that you feel and the health of your spine. There are some good standing desks on the market such as varidesk.com that make it easy to transition from sitting to standing. 3. Sit correctly at your desk. When sitting, make sure that you are sitting tall, like a string is pulling through the top of your head. Your computer should be directly in front of you, instead of off to the side. It should also be at the height where the top one-third of the screen is at eye level. Furthermore, make sure your keyboard is at the adequate height, creating about a 90-degree bend or less in your elbows. Armrests can be helpful to alleviate pressure on the shoulders when typing.

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Strengthen Your Body

“It’s Time To Try A Different Option For Relief!” HOW TO STRENGTHEN YOUR CORE IN 4 EASY STEPS

1. Engage your transverse abdominis The transverse abdominis is a deep muscle that wraps around the lower section of your abdomen, much like a belt. The ability to actively engage this muscle helps to put your spine into better alignment. Begin to work this muscle, by lying on your back with your hands on your lower abdomen. Focus on relaxing all other muscles, except for drawing your lower abdominals in towards your belly button. Hold these contractions gently, but firmly for 10 seconds, then repeat 10 times. Once you get the hang of contracting your transverse abdominis lying down, begin to contract it while sitting, then standing. This is a great exercise to do any time of day. This exercise is a must for any mom, as the abdominals become stretched out during pregnancy. 2. Strengthen your hip abductors The hip abductors are on the outside of your hips and consist mainly of your gluteus medius and minimus. These muscles are easy to exercise standing up. Simply hold onto a firm surface and lift your leg out to the side for 10-15 repetitions. Feel the muscles working on the outside of the hip. Do at least 2-3 sets of 10-15 repetitions on each side.

3. Mini-squats with squeezes When you do dynamic exercises you are able to work a wide variety of muscle groups together. Put a ball, such as a soccer or volleyball between your knees. If you don’t have a ball, place a rolled up pillow. Gently squeeze the ball between your knees and practice the tightening of your transverse abdominis as described above. Now, holding onto a steady surface, squat down slightly and try to feel your thighs, stomach and back working together to lower you down and push you up. Start out with 2 sets of 10 repetitions, then work your way up over a week to 3 sets of 15. 4. Alternate arms and legs If you have back pain, consult your physical therapist before trying this. Perform this exercise by laying on your stomach and lifting your right leg up and your left arm at the same time. Remember not to go into any pain with this exercise and you only need to raise your arms and legs up 2-3 inches off the floor. You will feel this contracting the muscles in your spine. Hold for 10 to 30 seconds. Now gently lower and repeat on the opposite side. Try 10 repetitions, then over the course of a week, work your way up to 2 sets of 15 repetitions.

Healthy Recipe

No Bake Chocolate Peanut Butter Balls

INGREDIENTS • 2 cups of old-fashioned rolled oats • ½ cup of ground flax seed • 1 tablespoon of black chia seeds • 1 teaspoon of cinnamon • ½ cup of raw honey

• ½ cup of peanut butter • 1 teaspoon of vanilla extract • 1 scoop vanilla whey protein powder • ½ cup of dark chocolate chips

DIRECTIONS 1. Add rolled oats, ground flax seed, chia seeds, cinnamon, honey, peanut butter, vanilla extract, and vanilla protein powder to food processor. 2. Pulse until ingredients are blended (about 7-9 times). 3. Add mixture to a large bowl, add in chocolate chip. Stir to combine. 4. Form energy bite mixture into 1” balls and place on parchment paper lined baking sheet. 5. Cover and place in refrigerator for 2 hours. 6. Serve!

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Patient Success

I could hardly WALK! “I could hardly WALK! Wow, I am done using my cane and I am only using trex poles. Luke is very patient. Jon is also great, very kind. Always felt comfortable with them both. I amgetting stronger and stronger. I sawsmall improvements each time and now bigger ones! So glad I came back after hip replacement.” - Deb Heins I am amazed with the results “I amamazedwith the results. I have seen a huge improvement in my head and neck pain, before I was getting headaches every day and it has truly changed my life. I love how relatable everyone is. I also love the encouragement, it has motivated me to keep up with the stretches and keeps me feeling good about the changes I have made.” - Nora Keller Kind Words From Our Patients...

You Help Us, Help Others Who Do You Know That Needs Our Help?

PLAY THE REFERRAL GAME At Full Potential, we know that a referral from our patients is the biggest compliment. Let us thank you with these 3 simple steps! 1. Start by handing out the referral cards located at our front desk to your friends and family that are in need of our help!

2. The card with your name on the back must be returned to us at their first appointment!

3. You win! Come in to claim your prize!

Thank you to the following for referring your friends and family!

• Bill VanBruggen • Rita Nykamp • Melody Freckman • Lynda Redder

• Bev DePree • Martha Woltman • Patti Schonfeld • Carlene Ramirez

• Ann Nieuwkoop • Judy Allen • Michael Tubbs • Kerri Stoel

• Ruby Kickert • Amanda Dykhouse • Angela Eding

Full Potential News

Welcome To The Family! Our Physical Therapist, Jeremy Dekker and his wife recently had an adorable little girl enter the world. Annie Kristine Dekker weighed in at 6 lbs 6 oz. and was 19.5 inches long. She is absolutely adorable (as you can see from the photo!) and the parents are completely in love!

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Halloween Safety!

7 Tips for Keeping Your Kids Safe on Halloween

Sadly, many kids get hit by cars during Halloween. A little planning before the big night can go a long way toward keeping your children injury free. Safe trick-or-treating begins with your littles ones’ costumes. “Parents may think buying costumes that are too big allow children to wear the costumes for several years, but outfits that are too big can cause falls,” said Dana Walraven, manager of Community Health Outreach at Cook Children’s and coordinator of the Safe Kids Tarrant County Coaltion . Use these tips as your kids are preparing for Halloween:

• Use face paint instead of masks so trick-or- treaters’ vision isn’t blocked. • Plan a familiar trick-or-treating route on safe, well-lit streets, use sidewalks and cross the street at intersections. • When crossing the street, use the crosswalk and make eye contact with the drivers so you know they see you and your group.

• Use a flashlight or glow stick to light the way.

Source https://www.checkupnewsroom.com/7-tips-for-keeping- your-kidsafe-on-halloween/

• Select costumes that fit well. • Trick-or-treat with your children.

• To help drivers see kids in the dark, put reflective tape at the top and bottom of costumes. This lets drivers better see your kids’ height and movement.

Outstanding relief for your aches... Try these simple exercises to keep you moving... Exercise Essentials

Relieves back pain.

Increases flexibility in working hands

WRIST FLEXOR Start with your arm hanging down at your side with your elbow straight and palm facing forward. Next, bend your wrist forward and back. Your other hand should be checking to make sure that your shoulder stays down and drawn back the entire time.

FOUR POINT TRUNK FLEXION Start on hands and knees. Arch your back up to the ceiling as high as you comfortably can and hold. Then, arch your back the opposite direction as low as you comfortably can and hold. Repeat 6 times.

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Always consult your physical therapist or physician before starting exercises you are unsure of doing. DISCOVER HOW TO LIVE 1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program PAIN FREE At Full Potential Physical Therapy, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to get Full Potential Physical Therapy if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury

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