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DR. TIMOTHY BERTELSMAN, D.C. CCSP DR. BRANDON STEELE, D.C.

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You are here: Home / Archives for Health and Wellness

Manage Your Holiday Stress

November 14, 2019 By Premier Rehab

manage holiday stress

While it’s the most wonderful time of year, for many of us, it’s also the most stressful time of year. Parties, shopping, baking, and entertaining during the holiday season can cause stress to peak, and in some cases, can eventually lead to a serious health problem, so it’s important to stay on top of our daily stressors. Here are a few ways to cope with holiday season stress.

Plan Ahead

If you’re not much of a planner, now is a good time to start practicing good organizational skills. Make a to-do list of all the tasks that need to be done in order of importance. Don’t over-commit. Saying yes to every invitation might leave you feeling run down.

Don’t Neglect Your Diet

It’s easy to over-indulge during the holidays, but doing so will likely add to your stress. Be mindful of what you’re eating and drinking and remember to practice moderation. Try eating a healthy snack before a gathering, so you can avoid overeating.

Get Active

Be sure to exercise daily. It will help improve your mood and better equip you to manage stress. Don’t worry about the kind of exercise and how to fit it into your already busy day – even walking around the mall to shop can be a form of exercise!

Get Enough Sleep

If you’re not getting the recommended 7-9 hours of sleep per night, you’re setting yourself up for more stress. Sleep is one of the pillars of good health and without enough of it, our bodies just don’t function at their best. Stick to a firm bedtime and again, don’t over-commit yourself.

Breathe

It may seem silly at first, but setting aside time each day to do breathing exercises has been shown to significantly reduce stress. Learn more about deep breathing and other relaxation techniques here.

Don’t let stress ruin the magic of the season for you. By planning and sticking to your healthy routines, you can combat stress before it takes a toll. As always, if you’re battling an injury or musculoskeletal condition that prevents you from being able to take care of yourself properly, give us a call to schedule a check-up.

Filed Under: Health and Wellness

Back-To-School Health Tips

July 25, 2019 By Premier Rehab

School can be tough- but staying healthy shouldn’t be! Check out our top 4 tips for promoting self-care during your upcoming school year:

Stay Relaxed

Here’s how: Incorporate self-care into your weekly routine. Need some ideas? Check out our Mind-Body Guide for things you can try; like yoga, meditation, and even committing to 7 hours of sleep.

Eat Right

Here’s how: Choose to consume more lean poultry, fish, whole grains, fruits, and vegetables as opposed to fattier, red meats, and processed starches. Want another trick? Eat breakfast. Eating breakfast kick starts your metabolism & gives you the energy you need to stay focused.

Keep Moving

Here’s how: Get more steps by taking the longer route on your walk to class. Want an easier place to start? Stand up. That’s right; merely standing up each hour can make an impact as sitting for prolonged periods has shown to have negative consequences on your health.

Sit Up Straight

Here’s how: Ditch the infamous slouch by being mindful of your posture while in class or studying. Your back and neck will thank you. Check out our infographic for tips on how you can set up your workspace to avoid back and neck pain.

Preventative care is the best way to stay healthy when it’s back-to-school time. Making a few adjustments to your routine and being more mindful of your health will help set you up for success this year.

If you need nutritional support or have an injury you’d like to address before the school starts, give us a call.

Filed Under: Health and Wellness

5 Safety Tips for Gardeners

May 23, 2019 By Premier Rehab

Essential Tips to Prevent Injuries

gardener kneeling in garden

Some may consider gardening a sport. It may not be a competitive sport (unless you’re competing with your neighbor for who can grow the biggest tomato), but nonetheless; it requires physical activity to perform and therefore may be considered a “sport” to serious enthusiasts. Digging, pulling weeds, adding mulch, and raking can all make you feel like you’ve had a workout at the gym, so it’s essential to use the following safety precautions to prevent injuries.

SAFETY TIP #1 – WARM UP

Take a few minutes to warm up the muscles you’ll be using. Do a short, brisk walk and then lightly stretch your shoulders, back, legs, arms, and wrists. If you need inspiration, consider these two stretches:

Wrist Flexor Stretch

Corner Pectoral Stretch

SAFETY TIP #2 – USE CORRECT POSTURE

Back pain is a common ailment in gardeners, so be mindful of your posture at all times, whether you’re standing or kneeling. When lifting, bend at your knees and keep your back straight. Imagine that your spine has been strapped to a broomstick. Do not bend at your waist or twist your torso. Keep the load you are carrying close to your body.

SAFETY TIP #3 – SWITCH UP YOUR TASKS

Vary your tasks often so that you are not holding the same position for prolonged periods. Walk around and stretch a little in between tasks to help prevent stiffness and improve your circulation.

SAFETY TIP #4 – USE THE RIGHT TOOLS

If you’re using a rake that is too short for your height, you’ll be forced to bend over excessively and cause yourself some back pain. If you need to bend down frequently, consider purchasing kneepads or a mat.

SAFETY TIP #5 –DRINK WATER

Staying hydrated should always be a priority, and it’s especially important when you’re out in the sun doing physical activity. Have a drink of water at least every 15-20 minutes.

If you feel any pain after a day of gardening, apply ice to the affected area. If you still have discomfort after 24- 48 hours, give us a call to schedule a check-up. Happy Gardening!

Filed Under: Back Pain, Health and Wellness, Musculoskeletal Conditions

Pain-Proof Your Workstation

March 12, 2019 By Premier Rehab

workstation graphic

Your office may be the place where good ideas come to fruition and productivity soars, but it can also be a place that triggers back pain, neck strain, and carpal tunnel. Imagine the amount of strain that is placed on your body while simultaneously sitting in a chair, hunching over a keyboard, and balancing a phone between your shoulder and ear. And full-time workers do that for over 2,000 hours each year! Consider these tips to help pain-proof your office or workstation.

1. Choose the right chair – Finding the right chair is as important as finding a good quality mattress. Remember – 2,000 hours a year… that’s a lot of sitting. Make sure you’re comfortable. You don’t want anything that lacks support for your lower back and make sure you can adjust the seat height. Your feet should always rest flat on the floor so your knees are level with your hips.

You could always skip the quest to find the perfect chair and opt for a standing desk instead; which has been shown to combat many of the scary consequences associated with prolonged sitting.

2. Think ergonomically when setting up your workstation – Computer monitors should be visible without having to lean in or strain. The top line of type should be at or 15 degrees below eye level. This helps you maintain proper posture and prevent neck strain from looking down. Also, use audio equipment that keeps you from bending your neck (i.e., Bluetooth, speakerphones, headsets).

Keep carpal tunnel symptoms at bay by making sure your wrists are not forced to bend to use the keyboard. Your forearms and wrists should not be leaning on a hard edge.

3. Take breaks – Taking a 10-second break every 20 minutes will be very beneficial.  Standing, walking, ormoving your head in a “plus sign” fashion are a few ideas. And don’t be afraid to stretch.One exercise we often recommend is called the “Bruegger Relief Stretch”. Click here to learn how it’s done.

Preventative care is the best solution for workstation injuries. Small adjustments to your workstation and posture will make a noticeable difference in how your body feels at the end of a long workweek.

Download this helpful infographic to learn more about proper workstation set-up.

Filed Under: Health and Wellness, Musculoskeletal Conditions

Resolve to Sit Less and Move More in 2019

December 23, 2018 By Premier Rehab

You may have heard by now, “sitting is the new smoking”. Studies show that sitting for prolonged periods may contribute to many health conditions, regardless if you exercise every day or not. If you’re resolving to improve your health in 2019, strive to sit less and move more. Here are 16 ways to help you achieve that goal.

  • Purchase a standing desk. If your occupation requires long hours of desk time, this may be a sound investment.
  • Drink more water. You’ll stay hydrated and also be forced to get off your seat for more frequent trips to the restroom.
  • Take regular breaks from sitting. Aim to get up and walk or stretch every 30 minutes.
  • Stand while watching T.V. You could wash the dishes or stand and fold laundry while your favorite show is on.
  • Consider walking or riding a bike to work, school, or the store.
  • Get a step counter. It will help you track how many steps you’ve taken and may encourage you to move more.
  • Use an alarm. Be deliberate about setting up smartphone reminders to get up and be active.
  • Pace while talking on the phone.
  • Offer up your seat to someone who really needs it. Opt to stand any chance you can.
  • Plan for regular breaks on long car trips. Even a few minutes for a quick stroll around the car will help.
  • Visit your co-workers. Instead of emailing or calling, get up to visit co-workers at their office.
  • Schedule standing meetings. If there’s no need for a conference table, host a meeting without chairs.
  • Get active with your kids. Physical activities such as walking the dog and playing tag outside are great ways to connect with your children without sitting.
  • Walk up and down the field while your child is playing. Instead of sitting in the bleachers to watch your kids sporting events, walk and watch at the same time.
  • Cook your meals at home. You’ll get more activity by cooking, rather than picking up something to-go or dining in a restaurant.
  • Map out a plan each day. Before you head to work, list the ways you plan to cut back on your sitting time each day. This may change from day to day depending on what your schedule looks like, but if you have a plan in place, you’re more likely to follow it.

We hope you’ll be able to use at least a few of our tips to help combat excessive sitting in 2019. We wish you a healthy and happy new year!

Filed Under: Health and Wellness

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