5706-R1_CC_BIM_June2018_WebNewsletter

The Back in Motion ® ommotion

We're changing people’s lives, be a part of it.

Sloth during the week, wild animal on the weekend; we’re looking at you WEEKENDWARRIOR.

Do you sit at a desk all week then explode in a burst of activity on the weekend? Whether you are a runner, cyclist, or play on a team of some kind, if you are a sloth during the week but a wild animal on the weekend you are more prone to injury. The truth is, you are not alone, so we have some tips to help you keep moving and reduce your risk of injury... 1. Increase activity throughout the week – this may seem obvious but a lot of us don’t do it and that is a recipe for disaster. If you are not exercising at all or are only getting one workout in during the week, when you hit the field on the weekend it may very well hit you back…hard. Start simple by adding another short workout, then another. Even if it is just a lunch break walk or ride, every little bit will help when it comes to game/race day. The average weekend warrior should shoot for working out in some capacity 4-5 out of 7 days per week. 2. Cross-train – this is something that seems to have gone by the wayside with all the travel and competition teams.

If you are a runner, go for a bike ride a few days a week; a cyclist, do some yoga to help increase flexibility and work on your posture, and so on. When we only do one type of exercise we are more prone to overuse injuries because we are using the same muscle groups in the same way all the time. Cross-training will reduce the monotony of your workouts and can even make you better at your primary sport or activity than practicing that sport alone. 3. Warm-up and stretch – this is another one that we all know but often neglect. Make sure to get the blood flowing a little first with a light jog or a few minutes on the bike, stretch, then start working on sport specific movements. A good warm-up should last at least 10 minutes and once complete you should jump right in. In other words, don’t complete your warm-up and then sit for 15 minutes before starting your activity, keep moving. Stretching the major muscle groups before diving in can help you reduce the risk of injury. See a few basic stretches inside this issue.

www.mainephysicaltherapy.com Are you a side-lined weekend warrior? Call us today to see how we can help you get back in the game!

Featured Employee: Michelle Morneau, Patient Account Representative, Portland l i ll

Where are you from? I’m originally from Westbrook and just recently moved back to Westbrook from Windham. What schooling/training do you have? I have an Associate Degree in Business Administration, many years of customer service and have worked several years in the eyecare business and became a Certified Para-Optometric in the process. How long have you been with Back in Motion ® ? I started in February 2017. What is your best work story? I’ve realized since starting with BIM, that it’s not just a place for people to get better physically, it’s a safe haven and a place of emotional support where many patients have referred to us as family. I remember being moved and inspired by the conversation of two prosthetic patients in our waiting area My husband and I love to be in the outdoors and spend our free time camping in this beautiful state of Maine. Any other free time is spent with our family and friends and the newest member of the family, Elijah, our 6-week-old grandson! What is one interesting fact about you that most people don’t know? I have a Diploma in Writing for Children and Young Adults. I have written a story and hope to have it published one day! Where do you see yourself in 10 years? Even though I don’t get to work hands-on with our patients, it’s still very rewarding to be able to help out with financial questions and needs. I will always see myself helping and caring for others and providing excellent customer service! supporting and comforting one another. What are your hobbies?

Photo courtesy of Audra Photography

Three stretches to help you remain injury free:

Do not attempt exercises that are painful. Consult a physician or physical therapist before attempting any exercise you are unsure of. 1. Hamstring stretch – Stand on one foot and put the other heel on a curb or bench in front of you. Bend forward at the hips until a gentle stretch is felt in the back of the thigh; keep your back straight, no slouching. Hold for 20-30 seconds then switch legs and repeat 3 times on each side.

2. Hip flexor stretch – Stand on one foot and put the other up on a step or bench in front of you. Tilt your pelvis under and bend the front knee until you feel a stretch in the front of the thigh of the back leg. Hold for 20-30 seconds then switch legs, repeat 3 times on each side. 3. Doorway pec stretch – Standing in a doorway in a staggered stance put one or both hands on the doorframe so that your forearm/s are flat against it. Take a small step into the doorway until you feel a small stretch. Make sure the low back is not arched, you are looking straight ahead and the shoulders are relaxed. Hold for 20-30 seconds, 3 times. This stretch can be done one arm at a time if that is more comfortable or convenient.

Kim Pelletier, PTA

Rick Wickett, PT Aide

B a c k i n M o t i o n ® M E S S A G E B O A R D

Welcome aboard! We would like to introduce our newest employees: marketing assistants Sabrina Osborne and Hallye Anderson, administrative staff Jamie Sawyer and Marissa Merritt, and Physical Therapist Assistant Brendan Harding. Happy Father’s Day to Paul Brown, Ryan Martin, Michel Brunet, Mike Moras, Stephen Faria, Chance Farwell, Tristan Hayes, Ted Greeley, Philip Joseph, RyanWeeks, Rick Wickett, and David Jantti. Birthdays and Anniversaries: Happy Birthday to Kristin O’Kelly, Taylor Blood, Ryan Weeks, Chance Farwell, Lori McDonald, Maura Wadsworth, Hallye Anderson, and Kristin LePage! Janine Bouchey and Kelly Mallory have been back with BIM for a year, Krista Delcourt celebrates her 2nd year with us and Andy Broomhall celebrates his 4th BIM anniversary this month! Our 4th of July Attendance Contest starts on June 25 th so be sure to attend all of your appointments through July 13th to be automatically entered to win!

The Back in Motion® Gives Back program is 10 years old this month! Thank you to everyone who has donated along the way; we have made a HUGE impact on our community. Throughout the years we have donated to dozens of local charities and non-profits. Here’s to another year of giving! We are still collecting books for the local libraries until June 29 th . Upcoming events: We will be offering FREE in-house events every 1 st and 3 rd Wednesday of the month. 6/6 Balance 9am-10am in Gorham 6/20 Arthritis 6pm-7pm in South Portland To sign up call our office or go to the events page on our website www.mainephysicaltherapy.com

94 Main Street Gorham, ME 04038

Call today for a free consultation!

GORHAM: (207) 839-5860

BREWER: (207) 992-4042 DEXTER: (207) 924-0077

SOUTH

PORTLAND:

(207) 799-8226 PORTLAND: (207) 699-4111 www.mainephysicaltherapy.com

The Back in Motion ® ommotion Patient Success: atient Suc e s: “I came to Mike at Back in Motion for dry needling/PT because of hamstring tightness that tends to creep up a couple times a year. I’ve been to Mike two separate times now, and in a short couple of weeks with four dry needling sessions, things are feeling back to normal and last me months. Mike is very intuitive and can pinpoint most of what is going on and what needs fixing. After our last sequence of sessions in the fall, I hiked mount Washington.

Abigail W. During that hike I never worried about feeling, or felt, discomfort in my hamstring. I always leave there feeling well taken care of and better then when I came in.”