Innovative PT: How Your Posture Affects Everything

Innovative PT: How Your Posture Affects Everything

Innovative Newsletter STAFF SPOTLIGHT: NATHAN REED, PTA

Nathan has an Associate in Applied Science Degree from SUNY Canton, and is a licensed PTA. He has nearly 10 years of experience in Kinesio Taping® The McKenzie Method®, Myofasial Release and orthopedic medicine. Nathan is motivated to assist patients in reaching their physical therapy rehab goals. When not in the clinic he can be found skiing, mountain biking, hiking, reading and playing music.

Nathan has also been racing bikes for several years across northeastern US, competing in New York, Vermont, New Jersey, and Massachusetts. Nathan runs in the Expert: 30-39 Men’s group and placed 3rd in this last race of the Maxxis Eastern States Cup that was held on August 19th in Windham, NY. He is currently ranked 8th in his division with a total of 684 points.

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CHANGE YOUR POSTURE IMPROVE YOUR LIFE How is your posture throughout the day? Do you catch yourself slouching frequently? If you suffer with aches and pains, especially in your neck, upper or lower back, poor posture is probably to blame.

INSIDE:

3 Ways To Help Improve Improve Your Posture

Cheryl Howard, PT, DPT, Cert. MDT, Owner

The proper curves of your spine Your spine has 3 curves, which provide support, flexibility and protect the nerves running up and down your spine. Your neck should have a gentle curve in, upper back slightly curved out and lower back slightly curved in. When you slouch, the spine in your neck and lower back actually becomes straighter, while the upper back becomes excessively curved. This produces a forward head posture and humped upper back. In addition, weak abdominal muscles can cause an excessive arch in the lower back. Why is posture important? Your body is designed to be in good alignment allowing proper movement of the muscles, breathing, movement of blood throughout the body and digestion. Many chronic conditions are linked to poor posture and changes to the structure of the body. Just look in the mirror, is your posture the same as when you were younger? Poor posture leads to excessive strain on your joints, muscles, tendons and ligaments. It also weakens many of the core muscles that are needed to keep you upright and healthy. Posture changes occur over time and most people don’t pay attention to them until they are unhappy with the way their body looks or starts to hurt. Posture can be improved Our physical therapists are experts in evaluating posture and movement. By pinpointing the source of your aches and pains, we can develop a plan for you that will return you to a more youthful posture and quickly relieve your pain. Call us today to learn more how we can improve your posture and help you lead a pain free active life.

Exercise To Help With Pain

Innovative Practice News

“Empty pockets never held anyone back. Only empty heads and empty hearts can do that.” - Norman Vincent Peale Quote of The Month:

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Patient Spotlights “I am so happy with my progress and improvement. You are a great team!” “Thank you Nathan, Johnna and staff for the excellent PT services I received. I am so happy with my progress and improvement. You are a great team! Thanks again and have a great summer!” - Mary Ellen C. “...I am now pain free. Thank you.” “I have made progress in my therapy sessions each time I have had an appointment. The staff was great! When I started I was having pain in walking and sitting, I am now pain free. Thank you.” - Scott A. “Thank you for your great staff & caring friendly attitude.” “My balance has improved and I feel more balanced & stable when walking. I am able to stand longer & walk farther w/out assistance. The TENS unit has been helpful when the pain starts. I feel more confident with my mobility. Thank you for your great staff & caring friendly attitude.” - Paula D. TO HELP IMPROVE YOUR POSTURE 1. Standing Stand facing a mirror. Look at your shoulders, does one seem higher than the other? Look at your neck, does it tilt to one side or stick forward? Pretend that an imaginary string is pulling you through the top of your head gently. Notice how your posture improves automatically when you try to be taller? Keep your abdominals slightly contracted to maintain this posture. When walking, make sure that your arms are moving comfortably back and forth, feeling the rotation through your torso. 2. Sitting Sit all the way back in your chair so you feel your lower back against the back rest. Avoid prolonged sitting on soft couches when watching TV as this causes excessive slouching. Try to keep your feet flat on the floor and angle your chair so that your knees are slightly lower than your hips. Try using a small rolled-up towel in your low back if you need more support in sitting. If you work at a computer, make sure that your keyboard and mouse are slightly lower than the level of your elbow. You may need to adjust your seat higher to make this happen.

3. Bending Most back injuries occur when bending and twisting at the same time. When you need to bend down to get something from a low surface, make sure you squat, keep your abdominals tight as you do so. In addition, if you are lifting something, get your body as close as possible to what you are lifting. Try having one leg forward to use your legs more to lift, rather than your back. As part of physical therapy treatment, we teach you proper posture, bending and lifting techniques to protect your body from future injuries and make sure you stay healthy for the long haul. Call us today to learn more about how we can help you live pain free!

Healthy Recipe

Veggie Hummus Rolls

• 2 vegan whole wheat wraps • 1/2 cup diced red peppers • 1/2 cup diced yellow pepper • 1/2 cup diced red cabbage • 2 large carrots, peeled

• 6 - 8 tbsp. no-oil, low-salt hummus • 2 tbsp. raw sunflower seeds (or your choice of raw seeds)

Heat wraps for 10 to 20 seconds in the microwave. Spread each wrap with 3 to 4 tbsp of no-oil hummus (depending on the diameter of your wrap). Divide veggies and sprinkle on top of the hummus on each wrap. Make sure to stop your veggies about 2 inches down from the edge of the tortillas (this will help the wraps seal up better). Starting on the opposite end, roll upwards tightly and press down to seal. Eat as whole wraps or cut into 1 1/2 to 2 inch pieces to make sushi-like rolls.

Exercise To Help With Pain: Try this simple exercises to help you feel better... Share this with a friend or family member to help keep them healthy too! PRONE BACK EXTENSION While lying face down, slowly raise your chest upwards and off the ground. Then lower slowly back to the ground. Repeat 10 times.

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FREE 15 MINUTE CONSULT

Exercisescopyrightof

Helps With Posture

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Practice News

Operation Christmas Child has delivered gift-filled shoeboxes to over 157 million children affected by war, poverty, natural disasters, and other crises in more than 160 countries and territories. Those are some big numbers, but each gift goes to a child—and every child matters. If you want to send a gift-filled shoebox this year, please contact Betsy at (315) 786-0655! Commit everything you do to the LORD. Trust Him, and He will help you. Psalm 37:5 NATIONAL COLLECTION WEEK: NOVEMBER 12-19, 2018

This is a fun and easy project that anyone can get involved in. Operation Christmas Child brings good news and great joy to children all over the world through simple gifts. People like you and me pack shoeboxes with a “wow” toy (such as a doll, stuffed animal, or soccer ball with pump), school supplies, hygiene items, and other gifts, sending them off with prayer that God would bless a child in need. Every gift-filled shoebox is a powerful tool for evangelism and discipleship—transforming the lives of children and their families around the world through the Good News of Jesus Christ. Project Leader, Innovative Physical Therapy Solutions, is happy to partner with OPERATION CHRISTMAS CHILD in celebrating 25 years of Good News & Great Joy!

www.samaritanspurse.org/what-we-do/ operation-christmas-child/

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