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At HomeInjury Prevention:

Dawn was trained as a physician assistant through the army and has done overseas tours in Korea, Kosovo and Iraq. She joined Advanced Pain Management in 2006 after working in family practice and emergency medicine for eight years.

Dawn is a registered yoga teacher with experience teaching classes in the Sheboygan area.

DISCLAIMER:This material is presented for informational and educational purposes only. This information does not constitute medical advice and is not intended to be a substitute for professional medical advice. You should always seek the advice of a physician or other qualified health care provider before beginning any exercise program. If you experience any pain or difficulty with these exercises, stop and consult your health care provider. ADVANCED PAIN MANAGEMENT MAKES NO WARRANTIES, EXPRESS OR IMPLIED, THAT THE INFORMATION CONTAINED IN THESE MATERIALS WILL MEET YOUR NEEDS.

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Dawn Nehls, PA-C

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DID YOUKNOW ? Good habits help keep you healthy and

help you prevent injury!

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Warm up before you being working

Stretch key muscles you will need to do the job

Remember a few key pointers: · Take it slow · Take frequent breaks · Use proper lifting technique · Work at the right height · Know your limits

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DID YOUKNOW ? A light warm up walk and some stretching

can help you avoid aches and pains later.

Forward Bend Lower Back Twist Knee to Chest Hip Flexor Stretch

Piriformis Seated Stretch Neck Tilt Side Bend

Seated Turn:

Start this exercise in a seated position with your chest lifted and your back straight. Gently turn your shoulders and head to one side; this will slowly turn your upper body. Use your chair arm, or the outside of your knee to help sta-bilize your position and hold for 10 seconds. Slowly twist your body back to starting posi-tion. Repeat three times on each side.

You may want to rush some projects, but doing so can lead to back and muscle pain. Instead, ease into your projects and pace yourself. For example, don’t try to trim all your bushes in one day or shovel the whole driveway at once. Taking it slow will ensure that you don’t overwork yourself or your muscles and will help you feel better at the end of the day.

Take It Slow

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· ·make yourself a

schedule and and set realistic

timeframes

Seated Turn:

Start this exercise in a seated position with your chest lifted and your back straight. Gently turn your shoulders and head to one side; this will slowly turn your upper body. Use your chair arm, or the outside of your knee to help sta-bilize your position and hold for 10 seconds. Slowly twist your body back to starting posi-tion. Repeat three times on each side.

Every 20 to 30 minutes, take time to stop, walk around and stretch to rest your muscles and joints. Whether you are dusting, cleaning gutters or sweeping, take a break to let your body rest.

Staying hydrated is also important and will help any sore muscles recover faster, so go ahead and grab lemonade or iced tea.

Take Frequent Breaks

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· ·stop and take in the smells and beauty of the outdoors

As you are lifting, be sure to use your legs. Proper technique involves planting both feet near the object and squating down, bending at the knees, not the waist. Firmly grip the object with both hands and slow straigten legs as your rise. Avoid sudden twisting movements, because that can result in sore or strained muscles.

Proper Lifting Technique

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· ·take the time

to learn how to lift correctly.

Seated Turn:

Start this exercise in a seated position with your chest lifted and your back straight. Gently turn your shoulders and head to one side; this will slowly turn your upper body. Use your chair arm, or the outside of your knee to help sta-bilize your position and hold for 10 seconds. Slowly twist your body back to starting posi-tion. Repeat three times on each side.

Whenever possible, get down to the level at which you are working. Bending at the waist to lift tools or supplies can aggravate back muscles. Instead, get low, kneel on the ground while you work and bend your knees to pick up objects on the ground.

Work At The Right Height

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· ·for garden work,

try using a kneeling pad

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Seated Turn:

Start this exercise in a seated position with your chest lifted and your back straight. Gently turn your shoulders and head to one side; this will slowly turn your upper body. Use your chair arm, or the outside of your knee to help sta-bilize your position and hold for 10 seconds. Slowly twist your body back to starting posi-tion. Repeat three times on each side.

Some projects can be done with the help of family and friends, but realize that some should be done by professionals. Consult your neighborhood home improvement store to determine which projects you can realistically manage yourself or if a pro should be involved.

Know Your Limits

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· ·help a neighbor and ask them to

help you

Seated Turn:

Start this exercise in a seated position with your chest lifted and your back straight. Gently turn your shoulders and head to one side; this will slowly turn your upper body. Use your chair arm, or the outside of your knee to help sta-bilize your position and hold for 10 seconds. Slowly twist your body back to starting posi-tion. Repeat three times on each side.

If you would like more information about Advanced Pain Management please call 888-901-PAIN (7246) or contact us directly using the “Contact Us” section of our webpage on www.apmhealth.com.

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