FunctionalPT.Why Do I Have Poor Posture and How Can I Fix It

FunctionalPT.Why Do I Have Poor Posture and How Can I Fix It

Physical Therapy & Wellness

July 2020

Get Stronger, Stand Taller! What You Can Do To Fix Poor Posture

A L S O I N S I D E : Join Us For “Fit At Any Age” Training! • Tips For A Healthy Summer • Exercise Essentials • Staff Spotlight • Healthy Recipe

July 2020

Join Us For “Fit At Any Age” Training! It’s Never Too Late To Become A Better Version Of Yourself

Dear Friends, Time does not stand still; we are about 1 month open and starting to find our way in this new situation. We all agree that the masks are cumbersome, but everyone makes it work. We have been creative in changing exercises if more air is needed through the masks. We have tightened up our cleaning evenmore than before, even asking patients to let us knowwhen they need to use the rest room so that we can clean it. We appreciate you trusting us with your care and more people are starting their therapy, thank you! As we are building up, it is also time to get better and to grow. Last month we wrote about “Fit at any age.” We already worked with a small group aged 18 - 72 of fit and injured individuals. As a result, there was an increase in strength, speed, coordination, and stamina. The only thing you must be able to do is walk 2x half a mile from the parking lot and back. All you need to bring is an attitude to improve yourself.

We did our first “Fit at any age” training on June 18th and experienced first-hand how a group of diverse people can workout together at different levels. This way of workout is new - it builds an understanding of the people around us. It helps improvement in levels of fitness much faster. If you are intrigued and want to know more, call us. We are doing this training once a week. As always, thank you for your continued trust in us. — Akant and Eric

Call Functional Physical Therapy at 248-673-6980 or visit functionalpt.com to schedule your appointment today!

Get Stronger, Stand Taller! What You Can Do To Fix Poor Posture

How do you maintain your posture throughout the day? Do you catch yourself slouching frequently? Do those last couple hours of the school or work day leave you hunched over and ready to leave? If you are experiencing aches and pains, especially in your neck or back, poor posture is probably to blame. Fortunately, posture can be improved with the help of physical therapy. Contact Functional Physical Therapy today to learn more about how we can improve your posture and lead a pain-free, active life! How did my posture become poor? According to the American Physical Therapy Association, “posture is the alignment and positioning of the body in relation to gravity, center of mass, or base of support.” Poor posture isn’t anything to be embarrassed about - very few people have perfect posture, andmost people partake in bad posture habits in oneway or another. We become sowrapped up inwhatever tasks we are doing that we forget to think about the way our bodies are positioned. Improper posture isn’t due to laziness or apathy; rather, it generally has something to do with a physical weakness within our bodies. We slouch and slump when we feel drained because our bodies (quite literally) get tired of holding us up.

Poor posture leads to excessive strain on your joints, muscles, tendons, and ligaments. It alsoweakensmany of the coremuscles that are needed in order to keep you upright and healthy. Posture changes occur over time and most people don’t pay attention to them until they begin to notice aches and pains. But I exercise – shouldn’t this help? Even if you exercise regularly, it is possible that there are still a fewweak muscles contributing to your posture that youmay not even realize. The muscles in your shoulders, back, abdomen, buttocks, and pelvic floor all play an important role in your posture. If even one of these is weak, your core will be affected, and your posture may suffer. Your body is designed to align perfectly, in order to allow for proper movement of the muscles, breathing, and blood circulation. If poor posture continues, it can eventually lead to chronic conditions as you age. What can physical therapy do for me? Physical therapy is a great way to regain normal posture. Our physical therapists are experts in movement, and they are great resources to have when trying to achieve your physical performance goals. They will aid you in the improvement of your balance, stability, flexibility, and mobility, all of which will positively affect your posture.

Tasty Recipe Pannekoeken

• milk • butter Note: I use all organic ingredients and free-range eggs

INGREDIENTS • 1- 2 tablespoons multi-purposes flour • 1 tablespoon sugar • 1 egg

Instructions Preheat a pan (medium heat). Mix your flour, sugar, and some milk - whisk it into a thick lump-free batter. Work in the egg and then use the milk to get the right consistency of the batter (thicker than milk but very pourable). Melt some butter in the hot pan and add some batter to one side of your pan and work it around to get a thin crepe. Enjoy with sugar and cinnamon, Nutella, or anything you can come up with! This recipe comes to you straight from Eric at Functional! We hope you enjoy this recipe.

Staff Spotlight

HELPFUL NUTRITION TIPS FOR A HEALTHY SUMMER

5. Snack at work. Bring snacks to work and graze throughout the day. When you eat more often—five to six times per day— you’re far less likely to overeat and more likely to stay energized. 6. Hydrate often. The summer heat makes you more susceptible to dehydration. Start off your day by drinking two glasses of water and keep drinking at each meal, as well as before and after your workout, to stay hydrated. Carry a water bottle with you as a reminder to stay hydrated. 7. Recover with a post-workout shake. After exercising, blend your favorite summer fruits and a scoop of whey protein into a shake to kickstart the muscle-building process, help your body recover from training, and boost your energy levels. 8. Pre-plan your meals. You plan your weekend getaways and activities for summer. Why not your meals? Make it easy by preparing all of your food on Sunday so that you have enough meals for the week. The best part: You’ll save money. http://www.coreperformance.com/daily/live- better/15-nutriton-tips-for-a-healthy-summer.html

Summer weekends at the beach, backyard barbecues, and outdoor dinners are finally here, but these gatherings are often loaded with high-calorie pasta salads, chips, ice cream, cocktails and beers. Enjoy your warm weather favorites while keeping your nutrition in check with the tips below. 1. Drink green tea instead of sweet tea. Green tea has a natural component that helps speed up your metabolism. Skip the box tea and opt for the brew-it-yourself with boiling water and a tea-bag-type tea. 2. Serve seafood. Summer is the ideal time to get the freshest catch from your local grocer. Grill salmon, tuna, lobster, steamer clams, and calamari for a low- calorie, protein-packed lunch or dinner. 3. Don’t skip breakfast. When you wake up in the morning, your body is running on fumes. Eating a breakfast with protein, carbs, and healthy fat kicks your metabolism into high gear and provides energy for the day. 4. Enjoy summer fruits and veggies. It’s easy to sink into a vegetable rut, eating the same boring veggies week after week, but with summer comes fresh choices. Including a mix of in-season colorful veggies in your meals gives your body a nutrient kick.

Tyler Proctor PT Aide/Technician

Tyler started working at FPT as an aide 3 years ago. He chose Functional PT because of the affinity with his education. What attracted him to the clinic was the work environment with open-minded views and the ability to constantly learn new things fromother staffmembers. He is anOakland University student who will graduate with a Bachelor’s degree in Exercise Science this fall. We are glad to have Tyler working on our team as he has a friendly and outgoing personality that adds to the energy level of our clinic that can assist greatly when working hard on getting better. When he is not studying or working you can find him surfing on the lake in the summer or skiing the slopes in the winter.

HANDY TIPS FOR AVOIDING ILLNESS!

Exercise Essentials

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Thoracic dagger stretch / “Dagger” Stretch This stretch works wonders if you have neck stiffness/tightness between the shoulder blades or need relief after prolonged computer work. - Stand tall - Drop your head forward - Clasp your hands together - Point your index fingers down to the floor at a 40° angle and push your index finger as far down the angle as you can - Hold 10 sec. repeat 3-5 times - Discontinue stretching if numbness or tingling occurs

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