Empower PT_Work Pain Free

FEBRUARY 2019 N E W S L E T T E R Y O U R H E A L T H I S O U R P R I O R I T Y

E M P O W E R P H Y S I C A L T H E R A P Y

YOU CAN WORK PAIN-FREE!

ALSO INSIDE: • You Can Work Pain-Free! • How To Strengthen Your Core Muscles In 4 Easy Steps • Exercise Essential • The Benefits of a Standing Desk For many of us, sitting at a desk, computer or even heavy lifting is a daily part of our work routine. What you may not know, is that the routine may be more harmful long- term than you can imagine. Our bodies were made to move throughout a variety of positions during the day. (continued inside)

EMPOWERALASKA.COM

N E W S L E T T E R Y O U R H E A L T H I S O U R P R I O R I T Y

E M P O W E R P H Y S I C A L T H E R A P Y

FEBRUARY 2019

EMPOWERALASKA.COM

YOU CANWORK PAIN-FREE!

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less in your elbows. Armrests can be helpful to alleviate pressure on the shoulders when typing. 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!

From sitting to walking, to squatting, your body needs frequent movement pattern changes. If you have more of a sedentary job, then the lack of variety inyourpositions throughout thedaycanbedetrimental todifferent areas of your body. 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 partsofyour job indifferentpositions.Forexample, ifyousitatacomputer, 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 farbetterthansitting. Ifyour jobrequiresyoutositatacomputer 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

DOWHAT’S GOOD FOR THE HEART!

REFER-A-FRIEND DRAWING You Can Win! Refer a friend or family member. Call us today to find out how you can be entered into our quarterly drawing! 1. Aim for lucky number seven. Young and middle-age adults who sleep 7 hours a night have less calcium in their arteries (an early sign of heart disease) than those who sleep 5 hours or less or those who sleep 9 hours or more. 2. Keep the pressure off. Get your blood pressure checked every 3-5 years if you’re 18-39. If you’re 40 or older, or if you have high blood pressure, check it every year. 3.Movemore. To keep it simple, you can aim for 30minutes a day, 5 days a week of moderate exercise. Even if you exercise for 30 minutes a day, being sedentary for the other 23 1/2 hours is really bad for your heart. 4. Slash saturated fats. To help your heart’s arteries, cut down on saturated fats,whicharemainly found inmeatand full-fatdairyproducts. Choose leaner cuts and reduced-fat options. 5. Find out if you have diabetes. Millions of people don’t know that they have this condition. That’s risky because over time, high blood sugar damages arteries and makes heart disease more likely.

WHAT OUR PATIENTS SAY SUCCESS STORY

February is Heart Health Month JOIN US TO RAISE AWARENESS ABOUT HEART HEALTH AND URGE THOSE AROUND YOU TO PREVENT HEART DISEASE.

“You have the BEST customer service ever!”

Thankyouallforhelpingmegetbackontrack. You are all very kind and are more than just a “physical therapy” group. It means the world to me for all the support and tools you have

provided in and outside of the clinic. You have the BEST customer service ever! I never thought I would end up loving PT. - Jonathon M.

THE BENEFITS OF A STANDING DESK Did you know that standing burns between .7 to .15 more calories per minute than sitting does? It may not seem like a lot, but by simply standing for longer periods of time, you can easily burnmore calories throughout the day. Sedentary lifestyles,suchasthosetraditionally associated with desk jobs, can increase your risk of heart disease, obesity, or other serious health issues.However, investing inastanding desk or alternate seating option at work can help in greatly decreasing these risks! You may be asking, “doesn’t standing all day long have its own implications?” The short answer is – yes. Anything without moderation can have its pitfalls. Standing can boost your energy levels, concentration, and even your mood, but if you have a traditional9-5 job,chancesare that level of productivity will dissipate after a while. Standing fortoo longcancause

Studies suggest whether you choose a standing or adjustable desk for your work day, integrative support can be beneficial in easing yourself intothenewsetting. In fact,thosewho participated insomesortof integrativesupport program for their standing or adjustable desk stood foranaverageof50minutes longereach day than those who did not. In addition to the type of desk you stand at, ergonomics is also an important concept to keep in mind. Ergonomic laptop desks and chairs can promote proper posture and decrease the risk for back problems, while workplace design can make an impact on employee happiness, productivity, and well- being. What type of desk is best for me? Using a standing desk as opposed to a traditionalsittingdeskhasbeenproventolower one’s chances of developing cardiovascular disease, diabetes, and obesity. Nevertheless, standingdesksarenot foreveryone,especially those with joint or vascular conditions.

workplace lifestyle, such as implementing a standing or adjustable desk into your daily routine. We can also provide you with tips and techniques for arranging the best ergonomically efficient area to work. Don’t let the stresses of work take a toll on your physical health! There are several steps youcantaketo improveyourposture,strength, energy, and overall wellbeing throughout the workday. Schedule an appointment with Canyon Sports Therapy today to get started on some integrative lifestyle changes that can help brighten your mood, enhance your creativity, and reduce your risk of developing health issues while you are at work! See what results await you! Contact your physical therapist today by calling Wasilla (907) 373-9462 • Anchorage (907) 332- 0021 or schedule your consult by visiting empoweralaska.com.

you to run out of energy quicker and can take a toll on your physical comfort. Many medical professionalsrecommendadjustabledesksfor workplace environments, so employees can spend a large amount of their day standing or stretching, with the opportunity to rest when When sitting, make sure that you are sitting tall, as if a string is pulling through the top of yourhead.Yourcomputershouldbedirectly in front of you, instead of off to the side. It should alsobeattheheightwherethetopone-thirdof the screen is at eye level. Furthermore, make sure your keyboard is at the adequate height, creatingabouta90-degreebendor less inyour elbows. Armrests can be helpful to alleviate pressure on the shoulders when typing. AtCanyonSportsTherapy,wecanalsoprovide specialized programs for making the most out of your work day. Our programs focus on integrative support for beginning a new they become tired. What else can I do?

PRAYER STRETCH LATERAL While on your hands and knees in a crawl position, slowly lower your buttocks towards your feet. Also, lower your chest towards the floor as you reach out towards the side. Hold for 30 seconds. Repeat 6 times.

EXERCISE ESSENTIALS TRY THESE EXERCISES TO RELIEVE PAIN LUMBAR EXTENSION

Standwithgoodposture, feetshoulder width apart. Position your hands on the back of your hips. Lean back, far as you comfortably can. Hold for 30 seconds. Repeat 5 times.