PTII-Posture Effects Everything

PTII-Posture Effects Everything

Health&Wellness The Newsletter About Your Health And Caring For Your Body

Do You Want To Feel More Confident and Pain Free?

Your posture is a big factor in how you feel. Find out why inside...

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.

Al Flores, PT, CFCE Director of Rehab

Health & Wellness The Newsletter About Your Health And Caring For Your Body

“Your Posture Effects Everything”

The proper curves of your spine Your spine has 3 curves which provide support, flexibility, and protection for 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 at PTII have years of medical training in evaluating posture andmovement. 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 about how we can improve your posture and help you lead a pain free active life.

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3 Ways To 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.

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.

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.

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As part of our comprehensive 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!

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.

Helps With Posture

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Come Back In For A Consultation Whether you want to come in for a check-up, suffered a recent injury or you want to improve your health, you can choose the physical therapy practice you want! Come back to PTII for a consultation today!

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See our physical therapists for: • Recent injury • Nagging aches and pains • Back and neck pain • Joint pain and movement problems • Walking or balance difficulties

Improve your health naturally

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for Fall Hazards This room-by-room checklist highlights possible fall hazards. If you mark “Yes” to any of these questions, consider the suggestions to help reduce your chances of falling. HOME SAFETY CHECKLIST FOR FALL HAZARDS This room-by-room checklist highlights possible fall hazards. If you mark “Yes” to any of these questions, consider the suggestions to help reduce your chances of falling.

Living Areas LIVING AREA

Bathroom BATHROOM

Possible Hazard

Yes Suggestions

Possible Hazard

Yes Suggestions

Remove damaged floor coverings or secure them well with double-sided tape, nails, etc. It’s important to have a flat, sturdy walkway. The best thing to do is to remove throw rugs. Put double-sided tape on them so they don’t slip. Higher chairs and armrests are helpful for easing into a sitting position. Keep a phone nearby so you don’t have to get up quickly if the phone rings. Cordless phones are helpful. Keep a phone close to the floor in order to call for help in the event of a fall. Tape cords and wires to the wall or have an electrician install additional outlets. Moving the lamp closer to the bed or attaching a light to the headboard reduces the chances of falling. A longer phone xtension cord or a cordless phone within easy reach of the bed can reduce the chances of falling. Remove clutter from walkways to avoid tripping. Store glasses within reach of the bed. It’s best to have a straight path, clear of furniture. Rearrange furniture to provide for obstacle-free walking. Install longer cords or link ceiling lights/fans to a light switch on the wall to eliminate the need to look and reach up. Cords are a tripping hazard. Reroute cords so they do not cross walking paths and/or get an electrician to install additional outlets. Remove clutter from walkways to reduce the chances of tripping over it. Place a portable commode near the bed to eliminate nighttime trips to the bathroom.

Do carpets, rugs, and floor coverings have frayed corners or rolled-up edges? Are there throw rugs in walkways? Are chairs and couches low to the ground? Is it necessary to get up to answer the phone? Possible Hazard Is there a long reach from the bed to a light? Do you have to walk over or around electrical cords or wires? Are there newspapers, boxes, shoes, etc. on the floor? Is it necessary to get out of bed or reach far to get to the telephone? Is it necessary to get out of bed or reach far to get eyeglasses? Are there telephone, light, or television cords running along the floor on the walkways? Is there clutter (clothes, shoes, books, etc.) on the floor? Is it common to get up many times during the night to use the bathroom? Do you need to walk around furniture to get through the living area? Do you have to reach up to pull cords to lights or ceiling fans?

Is thepath from thebedroom to the bathroomdark? Are towel racksused tobalanceor grabontowhilegetting inoroutof thebathtub/shower?

Nightlightscanbehelpful in lighting theway.

Towel racksmaynotbemountedwellenough to supportaperson’sweight. Installgrab rails in the appropriateplaces. A shower seatallowsolderadults to shower withoutgetting tiredof standingor riskinga fall becauseofdizziness.

Bedroom

Is itdifficult to standduringa shower?

Yes Suggestions

Is the shower floorand/orbathtub slippery?

Installnon-skid stripsoranon-slipmat.

Patch leakswithcaulkorotherappropriate materials.Wipeupwater immediately toprevent slipping.Useabathmatwitha slip resistant backing. A shower/bath storageunit thatattaches to the sideof the tubor showerwallcan reduce theneed to reachor turnaround toget things. Itmaybehelpful to raise the seatand/or install handrails.Replace the toiletwith ahigher toiletand/or install handrails.

Is thereanywateron the floorafter abath/shower?Are there leaks from the tub/ shower?

Is itnecessary to reach faror turn around toget towels, shampoo,and soap? Is itdifficult togetonandoff the toilet?

October is National Physical Therapy Month!

KITCHEN

BEDROOM Bedroom

Kitchen

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www.moveforwardpt.com

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Possible Hazard

Yes Suggestions

Possible Hazard

Yes Suggestions

1111 North Fairfax Street Alexandria, VA 22314-1488

Are there floor mats or rugs in the kitchen? Is it necessary to reach far, bend over, or climb on a stool to get commonly-used kitchen items and foods? Is there liquid, food, grease, or other clutter on the floor?

Remove throw rugs or secure them to the floor with slip-resistant backing. Rearrange cupboards and drawers so that items used most often are waist high. Use a sturdy step stool with a grab bar to reach items stored overhead. Never use a chair as a step stool. Sweep often and wipe up liquid immediately to reduce the chances of slipping.

Is there a long reach from the bed to a light?

Moving the lamp closer to the bed or attaching a light to the headboard reduces the chances of falling. A longer phone extension cord or a cordless phone within easy reach of the bed can reduce the chances of falling. Cords are a tripping hazard. Reroute cords so they do not cross walking paths and/or get an electrician to install additional outlets. Remove clutter from walkways to reduce the chances of tripping over it. Place a portable commode near the bed to eliminate nighttime trips to the bathroom. Store glasses within reach of the bed.

For information about physical therapy or to find a physical therapist near where you work or live, visit www.moveforwardpt.com

Is it necessary to get out of bed or reach far to get to the telephone?

Is it necessary to get out of bed or reach far to get eyeglasses? Are there telephone, light, or television cords running along the floor on the walkways? Is there clutter (clothes, shoes, books, etc.) on the floor? Is it common to get up many times during the night to use the bathroom?

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www.moveforwardpt.com

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Kitchen

Possible Hazard Yes Suggestions You Can Be Pain Free This Holiday Have you already met your out of pocket max for the year? Take advantage f the opportunity to feel better and it might not cost you a dime! Patients with family plans or those who have had major surgeries or have a chronic illness are especially likely to have a $0 balance remaining on their out-of-pocket expenses.This means that the cost of physical therapy could be minimal or completely covered by the patient’s insurance plan. If you are close to or have met your insurance deductible for the year, then now is the time to come in for Physical Therapy! Are you feeling aches & pains? Need to work on your core? Let us help you get a head start for 2018. Contact us today to schedule your appointment. Are there floor mats or rugs in the kitchen? Is it necessary to reach far, bend over, or climb on a stool to get commonly-used kitchen items and foods? Is there liquid, food, grease, or other clutter on the floor? Remove throw rugs or secure them to the floor with slip-resistant backing. Rearrange cupboards and drawers so that items used most often are waist high. Use a sturdy step stool with a grab bar to reach items stored overhead. Never use a chair as a step stool. Sweep often and wipe up liquid immediately to reduce the chances of slipping. www.moveforwardpt.com

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