Kirby is a past physical therapy patient and current Alumni Program participant at DOAR North. In this video, Kirby shares how physical therapy helped him learn to use his limbs correctly after undergoing knee replacement surgery and two rotator cuff surgeries.
5 Steps to Check Your Posture and Feel Better
Did you know that stress, headaches, and backaches can be caused by a slouching posture? In our modern society, sitting is one of the most frequent activities that we do. Much of our work causes us to bend or look forward, therefore bringing us into a slouching, curved posture rather than a preferred upright, spinal alignment – which in turn can cause pain and other symptoms.
If slouching causes pain, why do we do it and what does it do to us?
First of all, our head pushes forward and sticks out of our neck. This then pulls the upper back and shoulders forward to form a hump in our back. Our arms are forward, the upper back curves, and we begin to look like the letter “C”. Women who are over age forty have increased risk because their bones have decreased in density thus, osteoporosis may begin and hunch the back. Slouching also affects the lower back, because it is all connected. Often the low back is rounded, creating low back discomfort and aches. Our muscles in the front adapt to the rounded position and get shorter, while the muscles on the back side of our bodies get overstretched and weaker.
Proper alignment and posture is a great defender against the strong frontal muscles’ pull upon the weak back muscles that perpetuate the “C” curve.
How do you fix it poor posture?
By taking just a few minutes throughout the day to perform a self check and correction you can make a difference in how you feel. It can help decrease tension on head, neck, and shoulder muscles that can lead to stress and headaches. It allows you to get more oxygen, which counteracts fatigue. Improving your posture is a simple thing to help you feel better.
Here is a simple, 5- step posture check:
- Get a cue. Pick out a visual cue that will help you remember to check, like a watch or a ring that you see all the time.
- Bring your head back over your shoulders.
- Bring your shoulders back in line with your trunk
- Sit up in your chair at a 90-degree angle with an inward curve of your lower back about the size of your fist.
- Once you get that position…hold it a little while. You’re changing an old habit for a new one. So check it frequently and it should get easier and feel better.
If you are experiencing any of the symptoms of poor posture, discuss them with your physician to determine if physical therapy is appropriate for you.
Terry’s Physical Therapy Story
Since starting physical therapy in the inpatient setting several months ago, Terry has made a lot of progress! He is currently continuing his journey to recovery at Martinsville Physical Therapy, where he works with Mike McClellan, MPT and Tim Armstrong, LPTA. Here is Terry’s story, in his own words:
I broke my heel bone and my femur, and crushed two vertebrae. I started with physical therapy as an inpatient, then in the nursing home, and then I had home therapy because I wasn’t that mobile. Since the doctor told me to go to outpatient physical therapy, I have gone from a wheelchair to a walker to a cane. When I was in the walker, I could make it around the house, but most of the time I was in the wheelchair. I just switched to my cane last week, and also just got out of the foot boot and body cast.
The staff at [Martinsville Physical Therapy] has been good to me. They push me, but they know I have limitations. They’re good about reading people, and they know that rehab is different for each person.
I come to physical therapy because I want to get the best I can. My goal is to get back to work as soon as possible. I’m not one to sit around!
Jenny’s Physical Therapy Story
Jenny is a two-time past patient at DOAR Central. She was first introduced to Danville Orthopedic & Athletic Rehab three years ago when she needed physical therapy for her knee. Jenny says, “Orignally, my doctor sent me to DOAR. The second time I needed physical therapy, I chose to come back here because everyone is really nice and friendly, and they have a lot of knowledge.”
As a current Alumni Program participant, Jenny continues her exercise program with DOAR staff nearby. She says, “It’s nice because they can tell me if I’m doing something wrong. They help me a lot… I wish my knee wanted to wanted to walk as badly as they want me to!”
Nancy’s Physical Therapy Story
Nancy was diagnosed with Benign Positional Vertigo, a condition in which a person develops a sudden sensation of spinning, usually when moving the head. When her physician recommended physical therapy, Nancy started services at Roxboro Physical Therapy. She currently participates in the Alumni Program. Here is her story:
I had been to Roxboro Physical Therapy before [after back surgery], so I immediately thought I would come back [for vertigo treatment]. I actually stopped on my way home from the doctor’s office, and they scheduled my appointments and told me what to expect. But everything was even better than I expected!
The first few times I came to physical therapy, my husband had to help me or even lead me in because I was so dizzy, even when I kept my eyes closed. I started to see that I was getting better, so I was eager to come back. I enjoyed the people and being there on time to have as much time with them as possible. When I finished, I started the Alumni Program. They were so patient and taught me how to use all of the weight machines.
I’m amazed at what they did for me and they way they did it. Every step I took, I got better. Everybody was so good to me; they were so patient and didn’t rush me. They started my visits on time, and they wanted me to be there. They spent the entire visit with me, or longer. They stood with me to make sure I did everything right. 111 They were there if I needed them and would even bring me water if I wanted it. I don’t know where you could go to find any better staff!
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