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Advanced Balance Studios: Is Back Pain Slowing You Down?

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GERARD DONAYRE, OWNER, PHYSICAL THERAPIST GETTING TO KNOW THE ADVANCED BALANCE STUDIO TEAM! NEWSLETTER The Newsletter About Your Health And Caring For Your Body

clinical specialty in 2006 after working over two thousand hours of specialized practice with 7 orthopedic surgeons while advancing rehabilitation guidelines and passing a national board exam. After opening his private practice in 2009, Dr. Donayre pursued and received his post-professional doctorate in 2012 with focus on Administration and Business management. He continues to participate in professional education courses to offer the latest advances in manual treatment of movement dysfunction and performance enhancement. “My passion is simply to keep people moving.” - Gerard

INSIDE : • Is Back Pain Slowing You Down? • How To Take Care Of Your Back Dr. Donayre graduated in 2002 from Mt. Saint Mary’s University Master of Physical Therapy program. Dr. Donayre obtained his orthopedic Gerard is a Doctor of physical therapy, husband, father of two boys and daughter, practitioner of Brazilian Jui Jitsu and weekend warrior soccer player.

• Patient Success Spotlight • Relieve Back Pain In Minutes

www.advancedbalancestudio.com

NEWSLETTER The Newsletter About Your Health And Caring For Your Body

OVERCOME BACK PAIN & GET MOVING AGAIN! IS YOUR BACK PAIN SLOWING YOU DOWN?

SERVICES & THERAPIES :

• Back Pain and Sciatica • Neck Pain • And Much More!

• Agility and Plyometric Training • Pilates and Yoga • Post-Surgery Rehab

• Dynamic Stretching • Suspension Training • Balance Training

• Limited flexibility of the spine and hip joints and muscles of the thighs • Poor activation and coordination of the abdominal, pelvic, and back muscles • Acute injury from falls, lifting, twisting, and carrying heavy loads Most people don’t seek treatment soon enough and continue to suffer with a nagging ache or pain in their back. They may even feel symptoms travel to the buttocks and legs. Many people think that not much can be done for back pain and use medications to numb the pain to get through the day. However, medication mostly masks the pain and does nothing to address Treating back pain starts with determining the true cause. A thorough evaluation of your movement, strength, posture and joint mobility can tell a lot about the true origins of your pain. Only then, can the proper plan be formulated to get you out of pain quickly and back to the activities you love. Whether you just tweaked your back or have been suffering for a long time, seeing one of the spine specialists at Advanced Balance Studio can help you return to a more active and pain-free life. the root cause of the problem. Solutions to Back Pain.

People with back pain will often have one of two thoughts: “I’m too young for back pain” or “I guess this is what aging is like.” Younger people might seek treatment, but most of the time, they won’t be given a specific diagnosis as to what is causing their pain and why. Meanwhile, people in their 30’s sometimes even believe pain is part of the aging process and might not seek treatment at all. In reality, everyone should be thinking “I need to fix this.” Early treatment by a physical therapist for back pain can reduce total medical costs by over $2700 by limiting the need for additional doctor visits, injections, medications, or surgery. Why do I have Back Pain? A number of mechanisms can contribute to back pain, but there are a few simple root causes: • Weakness in the deep core stabilizer muscles of the trunk that surround your spine and abdomen • Poor posture increasing tension on the spine • Repetitive injury to muscles and tissues around the spine from improper lifting

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HOW TO TAKE CARE OF YOUR BACK

1. Make Good Posture A Habit When you are standing, feel that the weight in your feet is going through your arches. Stack your knees over your ankles, your pelvis over your knees, and your shoulders over your pelvis. Let your head be in a relaxed position without your chin poking forward. Good posture doesn’t mean holding yourself up like you’re in the army. You should be comfortable, though it might still take time to get used to a new posture, even if it’s a better one. While sitting, make sure you’re using the backrest without your shoulders slouching or your head far forward and your feet are on the floor. 2. Lift Properly Picking things up is a normal part of our day. Even if you pick up something light, your back muscles have to lift the weight of your upper torso and control that movement. Make sure you always face what you need to pick up, squat keeping your spine straight and push with your leg muscles. This helps reduce the excessive pressure on your spine. 3. Stay Flexible Flexibility is key to maintaining a healthy back. By keeping your body flexible, the normal forces of movement and lifting can be distributed across the spine, rather than focused on a few segments, which can then fail. An easy stretching routine every day can keep you feeling great and put a spring in your step. 4. Stay Strong You have hundreds of muscles, which control the movement of your spine. Major muscles that support the spine are called your core and include your abdominal, pelvic, spinal and hip muscles. By keeping your core muscles strong, you support your spine and have the ability to easily control lifting, quick movements, bending and a lot more.

5. Physical Therapy Our physical therapists are experts in evaluating spine and body movement. Byhavinga regularcheckup,youcanmakesureyourbody is ingoodcondition to tackle the activities you love. If you have a history of back pain, injury or are currently experiencing aches and pains, we can analyze your problem and construct a treatment program that will work best for your individual problem. With soothing hands-on therapy and targeted exercises, we can help you return quickly to feeling your best. Even if you suffer from severe pain, we can help you get out of pain and living the life you deserve. Call us today to schedule an appointment at (310) 833-0300.

Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.

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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

SUPPORTED BRIDGE Lie on your back with knees bent and feet hip distance apart. Place your feet close enough so they can be touched by your fingertips. Inhale and lift the hips, place a block under the sacrum. Keep the chest open. Hold for 30 seconds and repeat 10 times. Strengthens Core www.simpleset.net

INSTRUCTIONS 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 chips. 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! Author: Krista@https://www.joyfulhealthyeats.com/no-bake-chocolate-peanut-butter-energy-balls/

CALL TODAY! (310) 833-0300

Patient Success Spotlight

Practice News

I highly recommend you get in touch with Advanced Balance for their advice and expertise. “I have been going to Advanced Balance physical therapy initially because of a knee replacement. What I enjoy the most about

We’re expanding to give you more room to recover! Advanced Balance Studio is currently expanding our exisiting functional movement space!

Advanced Balance is everyone is so helpful and Dr. Gerard knows exactly what is needed to recover from your type of surgery. He writes up a routine for each person and as we progress, we move on to more difficult exercises. Advanced Balance helped me walk normally again and at the same time, strengthen everything that needed attention. It started out as physical therapy in July 2017, and I am still coming to Advanced Balance for functional training and getting stronger every session. I feel like it’s my own private gym! One thing people should know is Dr. Gerard is very knowledgeable about all the necessary physical aspects of recovery and goes at the pace each person can tolerate. He and his staff are all very kind, motivating and help in any way they can. If you ever have any kind of orthopedic surgery, I highly recommend you get in touch with Advanced Balance for their advice and expertise.” - Cheryl M. Discover How To Live Pain Free! At Advanced Balance Studio, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions.

Coupon Corner www.advancedbalancestudio.com

1. CALL AND TALK TO YOUR THERAPIST

2. DISCOVER WHY YOUR PAIN HAS COME BACK

3. GET YOUR CUSTOM RECOVERY PROGRAM

FIND US ON SOCIAL MEDIA

(301) 833-0300 CALL NOW TO SCHEDULE!

A.B.STRETCH Session options and pricing

Pre Paid Monthly Sessions The 30 minute: $36* ($30 per session prepaid monthly) i.e 1xweek for the month of May = $120 or 4 sessions within month of May. The 50 minute: $57* ($50 per session prepaid monthly)i.e 1x/week for the month of May = $200 or 4 sessions within month of May. Terms & Conditions Payable monthly by automatic credit card charge only. May be shared with one (1) other person or one’s family designated at time of purchase Stretches may be used for guest(s) accompanying member. May be cancelled at any time after the initial two (2) months of membership; no refund for any unused stretch sessions. May not be combined with other offers. Packages The 30 Minute: Package of 6 $172 (20% off $36) Package of 3 $91.80 (15% off). The 50 Minute: Package of 6 $273 (20% off $57) Package of 3 $145.35 (15% off).

The 30 Minute: This is our basic set of stretches, typically for the person on the go who just wants to get a quick stretch of all the major muscle groups of the Lower Extremities, Upper Extremities, and spine. The 50 Minute: If you have the time, get the Ultimate! This service will leave you relaxed from head to toe. This package includes high frequency massage stimulation (Thera Gun) therapy to release any built up tension and facilitate relaxation of the muscles. This stretch will address the entire body from ankles and calves all the way up to those tight shoulder and neck muscles. Pricing

The 30 Minute Stretch: $36* The 50 Minute Stretch: $57* *Plus a gratuity for the Health Coach

We will also customize each stretch depending on the client’s needs and preferences. We can work on problem areas—or target certain muscles or muscle groups for various physical activities and sports. Whether you want to improve your posture, make your runs faster and less painful, or help with your weightlifting, all you need to do is discuss your specific needs with your Health Coach before—and during—your stretch.

*Terms & Conditions on reverse

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TERMS & CONDITIONS

24 Hour Notice Situations: The following require 24-hour notice: • Appointments for 2 or more people made by the same party. • Appointments made for non-regular business hours (early morning appointments) Appointments made for a specific Health Coach who is not regularly scheduled and is coming in to Advanced Balance Studio at Client’s request. • A Client’s membership or package will be debited for a late cancel or no-show. • A Client with a credit card on file will be charged the full price of the session, for a late cancel or no show. • A client whose account is charged must clear any negative balance prior to booking another appointment. • Reschedules made during the 3-hour window prior to a scheduled appointment are considered cancellations. • Clients WILL BE CHARGED for any appointment not timely canceled.

• Good for one (1) Year from date of purchase.

• May be shared with one (1) other person or one’s family designated at time of purchase Package holder may use package stretches for guest(s) accompanying package holder at the time of the stretch.

• Non-refundable.

• May not be combined with other offers. Late Policy

Clients will be charged for their entire scheduled appointment even if they cannot be stretched for their full appointment length due to late arrival. If possible and at Advanced Balance Studio’s discretion, the full length of the appointment may be given if the Health Coach has availability at the end of the scheduled appointment time. Cancellation Policy General: Three Hour Notice Required Appointments must be canceled no later than three hours prior to the scheduled appointment. Appointments prior to 12:00 pm must be canceled BEFORE CLOSE of BUSINESS the prior day.

• Cancellations may be made in person or by phone only.

1921 N Gaffey St. Suite I and J San Pedro, CA 90731