Superior PT | How We Can Help You Improve Posture

Superior PT | How We Can Help You Improve Posture

WE CAN HELP IMPROVE YOUR POSTURE & RELIEVE YOUR PAIN

INSIDE:

• Featured Treatment • Healthy Recipe

• How We Can Help Your Posture • Exercise Essentials

HEALTH & WELLNESS NEWSLETTER JUNE 2022

HOW POOR POSTURE CAUSES PAIN

Call us or visit us at www.superiorphysicaltherapy.org

Do you suffer from daily or recurrent aches and pains? Do you find your back and neck getting stiff and sore at the end of the day? If so, your posture may be the culprit. Our physical therapists at Superior Physical Therapy can help determine what is causing your pain and give you the solutions you have been looking for! Too often, we spend our time staring at a computer screen, hunched over our desks, or looking down at our phones. These postures create a lot of stress on the neck and back, especially when we are slouched, tilted forward, or looking down for prolonged periods. The worse your posture is, the more intense your back and neck pain can become. Once your body gets used to poor posture, it becomes more challenging to make a quick adjustment back into a good posture. The good news is that guidance from Superior Physical Therapy physical therapists can teach you how to correct your posture and bring you relief before it becomes a significant problem! Call today to make an appointment. HOW POSTURE CAUSES PAIN Posture refers to the position(s) of a person’s body in space. Prolonged postures, like sitting or standing for long periods, often lead to stiffness

and soreness in the spine. In the upper part of the spine, slouching will cause a forward-head posture. This, in turn, creates a strain on the neck muscles and joints, resulting in neck pain and upper back pain, and may lead to arm pain or chronic headaches. Slouching also affects the mid-back by altering the way your ribs naturally align. Over time, sitting and standing like this day after day may cause internal issues, as it creates pressure on your lungs, heart, and digestive system. The lower back is not immune to slouched posture either. Slouching posture causes increased pressure to the lumbar discs and causes the muscles in your hips and legs to tighten. This tension affects how the pelvis and spine move and often leads to lower back pain. The most common symptom of poor posture is pain somewhere in the spine. The back muscles constantly contract to keep you upright, and they overcompensate when you slouch or hunch over. After a while, constant poor posture can create an unusual amount of wear and tear on the spine, increasing the risk of arthritis in the spine. The good news is that working with a physical therapist to improve your posture with exercises is an effective way to overcome neck and back pain.

Come back to physical therapy today! Call us or visit us at www.superiorphysicaltherapy.org

FEATURED TREATMENT: EMG/NCS EMG (Electromyography/Nerve Conduction Study) measures the electrical activity of muscles at rest during contraction. Nerves control the muscles in the body by electrical signals (impulses), and these impulses cause muscles to react in specific ways. If you’re suffering from back pain, neck pain, numbness or tingling in the hands or feet, weakness in legs, arms, or hands, ask your physician if EMG/NCS testing is right for you.

HEALTHY RECIPE: OVERNIGHT BLUEBERRY FRENCH TOAST

• 12 slices day-old bread, cut cubes • 16 oz cream cheese, cut into cubes • 1 c fresh blueberries • 12 eggs, beaten • 2 cups milk

• 1 teaspoon vanilla extract • 1/3 c maple syrup • 1 c white sugar • 2 tablespoons cornstarch • 1 c water

• 1 c fresh blueberries • 1 tablespoon butter

EXERCISE ESSENTIALS TRY THIS MOVEMENT TO IMPROVE POSTURE. HIP HINGE Hold stick on back with 3 points of contact: tailbone, upper back, and head. Keep your big toe and little toe in contact with the ground with knees softly bent as you push your hips back until you feel a stretch in your buttocks and hamstrings. Engage your core, buttocks and hamstring as you come back up to standing. Repeat 10 times, three sets. Always consult your physical therapist or physician before starting exercises you are unsure of doing. www . s impleset . net exercises copyright of Lightly grease a 9x13 in baking dish. Arrange half the bread cubes in the dish, and top with cream cheese cubes. Sprinkle 1 c blueberries over the cream cheese, and top with remaining bread cubes. In a large bowl, mix the eggs, milk, vanilla extract, and syrup. Pour over the bread cubes. Cover, and refrigerate overnight. Remove the mixture from the refrigerator about 30 min before baking. Preheat the oven to 350 F (175 C). Cover, and bake 30 min. Uncover, and bake 25 to 30 min, until center is firm and surface is lightly browned. In a medium saucepan, mix the sugar, cornstarch, and water. Bring to a boil. Stirring constantly, cook 3 to 4 min. Mix in the remaining 1 c blueberries. Reduce heat, and simmer 10 min, until the blueberries burst. Stir in the butter, and pour over the baked French toast. Recipe: https://www.allrecipes.com/recipe/15057/overnight-blueberry-french-toast/

PATIENT SUCCESS

“WOULDN’T GO ANYWHERE ELSE!” “Personal and professional treatment. Therapists and support staff focused on individual needs and concerns. Clean and hygienic facilities. Fourth post op treatment in the past 7 years. Wouldn’t go anywhere else! I highly recommend Superior.” — Gretchen N.

ARE YOU READY FOR SUMMER FUN? COME BACK TO PT! The professionals at Superior Physical Therapy will help you regain lost motion, strength, balance and coordination resulting from pain in your shoulders, back, neck, hips or knees. Start summer off with a safe and conservative treatment that gets results, we can help to strengthen and increase your mobility, while decreasing pain. Our goal is to empower you to actively manage your pain, increase your range of motion and get you moving again. We will get you back to living the life you deserve. Call today!

YOU CAN BE FREE OF YOUR PAIN! CALL TODAY OR VISIT US AT WWW.SUPERIORPHYSICALTHERAPY.ORG

1.JUST DO IT! Each hike will make you better, so by simply getting out and doing it you will improve with every trip! You will learn how your body works, what trails are right for you, and what kind of gear best complements your hikes. 2.TAKE TIME TO ENJOY THE VIEW. Hiking is all about being active but don’t rush through your journey without stopping to take it all in! Nature is a truly magical thing; it can relieve stress, calm the noise in one’s mind, and remind us all of the infinite beauty of the outdoors. 3.KNOW YOUR SURROUNDINGS AND USE THE BUDDY SYSTEM . Don’t jump into a hike without having a plan. Tell others where you’re going and don’t deviate from your route. Sign in at all registration points and map out your trip ahead of time. 4.DON’T PUSH YOURSELF PAST YOUR LIMITS. Challenging yourself is great but when it comes to hiking slow and steady wins the race. The outdoors (especially when alone) are not the place to test your athleticism. Train ahead of time if you are attempting a challenging trail and make sure to hydrate before, during and after your trip. 5.DON’T DRESS TO IMPRESS. Hiking is not the time to be a fashionista. Good shoes are a must. Dress for changeable weather, in layers. 6.TAKE A BREAK AND TAKE PICTURES! Your body (especially your feet) will thank you for taking a second to breathe halfway through your hike. You will not be able to truly enjoy yourself if you are exhausted and in pain! Take pit stops and keep your camera handy to capture the beauty around you while you rest. 7.KEEP THE TRAILS CLEAN. Bring out everything you bring in. Think of those that came before you as well as those that will come after you. Bring ziplock bags to store your trash and pick up trash thoughtlessly left by others. 7 TIPS TO BECOME A BETTER HIKER

After years of practicing poor postural habits, your back, shoulder, and neck muscles will likely find standing or sitting with a straight posture to be challenging. Here are a few steps you can take to try and help: SIT PROPERLY: 1. If you are at a desk for extended periods of the day, make sure you sit upright. 2. Make sure you scoot your buttocks to the back of the chair and sit back against the backrest of the chair. 3. Use a lumbar support to make sure you maintain the upright position. TAKE BREAKS: If you are an office worker, most of the day is spent sitting behind a computer. It is vital to make sure that you get up every 30-45 minutes and take a short walk, at least for a minute or two. EXERCISE: Taking the time to walk or jog around the neighborhood every day can highly improve your well-being. Exercise is essential, primarily if your job produces several hours of inactivity. Strengthening is also an effective way to reduce the risk of injury to your neck and back. WHAT TO EXPECT IN PHYSICAL THERAPY Physical therapists are dedicated to getting you back on track to a pain-free life. They will evaluate your posture to determine the best treatments necessary for you, and then they will HOW WE CAN HELP YOUR POSTURE

create a treatment plan unique for your needs. YOUR THERAPIST WILL TEACH YOU STRATEGIES LIKE: 1. Stand tall whenever you are standing or walking. 2. Use support when you sit to keep your posture correct. 3. Maintain a straight spine when you lift heavy objects. Physical therapy is the ideal tool for providing you with an opportunity to understand what may be causing your pain. We can help you mobilize your spine and strengthen the surrounding muscles to alleviate the pain associated with your poor postural habits. CONTACT OUR CLINIC TODAY If you are experiencing pain, and you think it may result from your posture, give Superior Physical Therapy a call today. Addressing your posture early on is the best way to prevent an issue from becoming more debilitating! Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985/ • https://www. ncbi.nlm.nih.gov/pmc/articles/PMC5889545/ • https://www.ncbi.nlm.nih.gov/pmc/ articles/PMC5684019/ • https://pubmed.ncbi.nlm.nih.gov/31789300/

You can find relief from your pain. Call Today or visit us at ww.superiorphysicaltherapy.org We can help you live your life again, pain-free!

www.superiorphysicaltherapy.org