Holiday Gift Certificate

GIFT CERTI FICATE

Injury Prevention and Sports Performance Program

For optimal performance and injury prevention, all athletes should participate in strength and conditioning programs tailored to their sport.

Avoid !

At Back to Health we have worked with many high school athletes in sports including: volleyball, lacrosse, football, crew, pole vaulting, football,baseball, basketball, tennis and swimming
and have created a professional sports program for your child's or any athlete's safety.



This Certificate includes:
* A comprehensive evaluation of strength, flexibility, gait and movement to identify areas of weakness or imbalance.

Achieve !

* A customized plan to bring the body into balance, and increase strength,
endurance, and power.
* Twelve (12) one on one sessions to carry out the plan, measure progress,
and make adjustments when needed to achieve optimal results.

The cost is $625 for a single athlete series of 12 therapy sessions, or much less for groups of 2-4. Put it together for the holidays for the one you love!

Ouch! Motherhood!

Nothing compares to motherhood. There is the sensation, both wondrous and alien, when the growing fetus moves or kicks. Soon after there are the overwhelming feelings of love and awe a new mother feels when presented with her newborn. In the succeeding weeks and months, the new mother is fascinated, sometimes to a level that friends may find tiresome, by each little change she observes in her baby.

Sounds blissful, right? Did I forget to mention the anxiety, nausea, weight gain, sleepless nights and aches and pains that are also a part of motherhood? While some of these things are unavoidable, this article addresses what we can do to minimize aches and pains and baby care related injuries to the new mom.

PREGNANCY

A pregnant woman’s center of gravity moves increasingly forward as the baby grows so it is common to lean back a bit to compensate. This can cause back pain. Indeed 50-70% of pregnant women experience some back pain or discomfort. The best way to counteract this is through good posture. Stand up straight with shoulders back and down and relaxed.

You can also try the following simple exercises to help relieve or prevent back pain and strengthen the back:

Seated "rag doll" - Sit in a chair and bend forward slowly letting your arms hanging down in front of you. Hold for 5 seconds and then sit up slowly. Repeat 5 times. Note: not recommended for sciatica.

Backward stretch-Kneel on hands and knees, with arms under your shoulders and knees under your hips. Keeping your hands where they are slowly lower your butt back toward your feet. Hold 5 seconds. Slowly return to the start position. Repeat 5 times.

Cat stretch- Start in the same position as the backward stretch. From there slowly arch your back like an angry kitty. Return to start position. Repeat 5-10 times.

Pregnancy and Post Partum

POST PARTUM

Following birth your ligaments are at their longest and joints at their most unstable. This is due to the pregnancy hormone "relaxin", which helps make room for the baby to grow and be born. Also, you are likely to have a bit of extra weight and weakened abs. In sum, you are vulnerable to injury. Here are a few tips to help avoid injury so that you can enjoy your baby:

*When breast or bottle feeding use a pillow or rolled up towel to support the small of your back. Sit with good posture and put a pillow or two on your lap to bring the baby closer to your breast. Avoid the temptation to slouch forward.

*When washing or diapering your baby try to work on a surface that is waist high to avoid excess strain on your back.

*Use a stroller that has handles that are about waist high. If your stroller is not adjustable, you can purchase extenders at baby supply stores or online.

*If you have to pick something up off the floor, squat down and then lift up with your legs. Try to avoid bending and twisting at the same time until you get stronger and the stability of your joints returns. Translation: Get your husband or other household member to do the vacuuming and sweeping!

*Finally, return to an exercise routine as soon as your doctor says it is ok. If you are strong and fit, you will get more enjoyment out of motherhood and be able to keep up with your little one as he or she becomes more mobile.
NOTE: No exercise should hurt. If an exercise causes pain seek advice of a physician or a physical therapist.