Rise Rehab: Building A Strong Core

Health

Helping You To RISE Above

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Onecoloroptions forembroidery Building a Strong Core to Relieve Back Pain PinnaclePhysicalTherapy logo identity -R7

Rise Rehab Knows The Way To Stay Mobile And Active Without Pain

Helping You To RISE Above

& Fitness

Option1

PREVIOUSLY

&

Option2

The Newsletter About Your Health And Caring For Your Body

Onecoloroptions forembroidery BUILDING A STRONG CORE TO RELIEVE BACK PAIN PinnaclePhysicalTherapy logo identity -R7

Find out for yourself, what is truly causing your nagging back pain. After all, if you let it go on, it can get a lot worse, or even cause long- term damage such as arthritis. Call us today about your problem and discuss the right solution with one of our physical therapists.

If you suffer from an aching back or even neck pain, weakness in your core muscles can be to blame. Do you have to sit for long periods at a computer, in the car, or are you just not that active anymore? All these positions can lead your core muscles to become weak. Even if you exercise regularly, unless you target your core muscles, you can cause an imbalance in your muscle strength, straining your back and putting you at risk for injury. A prime example of how important core muscle strength is to protect against back pain was shown in a study with 443 firefighters that were put through core strengthening routines. Over a 12 month period, those firefighters had 62% less injuries than the group who did no core strengthening exercises. When your core is strong, it means your spine is better protected against injury when you twist, lift or strain your body doing an activity.

Bliven,KellieC.Huxel,andBartonAndersonE.“Core Stability Training for Injury Prevention.” Sports Health. SAGE Publications, Nov. 2013. Web. 12 Sept. 2016.

Do you want to target your core? One of the first actions a physical therapist does is to evaluate your core strength, flexibility and coordination. This can pinpoint the root cause of your back pain. Then with hands on therapy, the spinal joints can be freed up to move like they should and specific exercises are prescribed to

restore your core strength.

No Doctor Referral Necessary Whether you want to come in for a check-up, suffered a recent injury or you want to improve your health, a doctor referral is not needed. In the state of Arizona you have direct access to chiropractic care and physical therapy!

Save time

Improve your health naturally

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4 CORE Activation Tips 1. Strengthening

Perform specific strengthening exercises that engage all the layers of your abdominal wall, pelvic muscles and spinal muscles. Lying on your back, place your hands on your lower abdomen. Try to activate the transverse abdominis muscles beneath your hands drawing the muscles together towards your belly button. Keep breathing while you do this and hold for 10 second counts. Repeat 10 times and do 3-4 times a day, even while you stand! 2. Balance While keeping your abdomen tight in standing, try to stand on one foot. Stand close to a wall so you can keep your hand on it. Hold for 10 seconds each foot and repeat 5 times a day. Enhancing your balance engages the nerves that control the core muscles, helping everything work together. 3. Move Avoid sitting for prolonged periods and if you have to work, then break up the day with standing for 1-2 minute periods every 30 minutes. Keep working on tightening up your abdominal muscles in sitting, standing and lying down. Walk for 15-30 minutes a day, focusing on your posture and abdominal muscles. 4. After pregnancy Pregnancy severely stretches out the abdominal wall and many women can suffer from a condition called diastasis recti. Carefully strengthening your core muscles is essential for long term spinal rehabilitation after child birth. Talk to one of our physical therapists today about having a complete recovery, even years after your last pregnancy.

www.RiseRehabAZ.com Exercise Essential

Strengthens Core

www.simpleset.net

Plank | Forearms and Knees Position yourself on forearms and knees. Make your body flat as a plank from head to feet. Keep trunk engaged, do not let lower back arch. Try to hold for 1 minute. Strive to increase your time.

We hosted a Free “Rise & Shine” Bootcamp with our personal trainer and rehab coach Troy. Thank you Troy for helping us kick off summer right! Xavier is shown below grilling our food, he is our very own rehab coach at our Chandler Clinic. Thank you to everyone that came and participated in the fun games, bootcamp, prizes and food. We appreciate our community and had a blast celebrating with all of you. PATIENT APPRECIATION BBQ AT OUR CHANDLER LOCATION

Past Patients Save With A Rise Rehab Gym Membership For a small fee discharged patients can continue their exercises and continue to receive guidance and advice from therapists in the Rise Rehab gyms. Contact your local clinic for details.

[email protected] If you know someone suffering from aches and pains, give the gift of health. Refer them to Rise Rehab today. For every friend or family member who mentions that you referred them to us, you get a free pair of Movie tickets! Win Free Movie Tickets