Newsletter Video, April 2022

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Four Simple Exercises to Maintain Lower Back Mobility

Disclaimer: Before you try these or any other exercises, consult with your physical therapist or physician first.

Seated Trunk Flexion

Instructions

• Sit in chair with feet shoulder width apart
• Lean forward, relaxing arms and head down toward floor
• Sets: 1
• Reps: 3
• Sessions: Mon, Wed, Fri
• Resistance: As Tolerated
• Hold Time: 20-30 seconds

Prone Press Up

• Lie on stomach
• Place both hands flat on surface a little wider than your shoulders
• Press up lifting upper body only off surface
• Return to starting position
• Sets: 1
• Reps: 5
• Sessions: Mon, Wed, Fri
• Resistance: As Tolerated
• Hold Time: 5 seconds

Standing Side Bend

• Place foot of inside leg behind opposite ankle
• Shift weight and hips toward wall until you feel a stretch
• Hold and repeat as instructed
• Sets: 1
• Reps: 5
• Sessions: Mon, Wed, Fri
• Resistance: As Tolerated
• Hold Time: 5 seconds

Side Lying Trunk Rotation

• Lie on side with head supported on a pillow, arms extended out in front with one hand resting on top of other hand
• Bend hips and knees to 90 degrees
• Extend top arm up toward ceiling then to floor behind you
• Follow your hand with your eyes
• Repeat as instructed
• Sets: 1
• Reps: 3
• Sessions: 1 Mon, Wed, Fri
• Resistance: As Tolerated
• Hold Time: 30s

Eight Tips on Building Resilience

Nurturing your body, brain, and social connections can help you bounce back from stress.

1. Develop healthy physical habits.
   Healthy eating, physical activity, and regular sleep can improve your physical and mental health.

2. Take time for yourself.
   Make taking care of yourself part of your daily routine. Take time to notice the good moments or do something that you enjoy, like reading a book or listening to music.

3. Look at problems from different angles.
   Think of challenging situations as growth opportunities.

4. Try to see the positive side of things.
   Learn from your mistakes and don’t dwell on them.

5. Practice gratitude.
   Take time to note things to be thankful for each day.

6. Explore your beliefs about the meaning and purpose of life.
   Think about how to guide your life by the principles that are important to you.

7. Tap into your social connections and community.
   Surround yourself with positive, healthy people. Ask friends, family, or trusted members of your community for information or assistance when you need it. Look for cultural practices that you feel help in times of stress.

8. Get help for mental health and substance use disorders.
   Talk with a healthcare professional if you’re having trouble coping.

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Disclaimer

The information in this video is intended for informational and educational purposes only and in no way should be taken to be the provision or practice of physical therapy, medical, or professional healthcare advice or services. The information should not be considered complete or exhaustive and should not be used for diagnostic or treatment purposes without first consulting with your physical therapist, occupational therapist, physician or other healthcare provider. The owners of this website accept no responsibility for the misuse of information contained within this website.