May 2015
In This Issue
Connect with Us!

Visit our Website

Like us on Facebook
Follow us on Twitter
View our profile on LinkedIn
View our videos on YouTube
Tri-Rehab Services:
PT & AT Rehab Programs
Knee & Ankle Conditions Balance Programs
Fall Prevention Screening Work & Auto Accidents
Wii Rehab Programs Orthotics
Performance Enhancement

Free Transportation!

We offer free transportation to those in need to our Dearborn and Canton centers.
Contact Us

2330 Monroe Street, Suite A Dearborn, MI 48124
313 593-1703

45610 Cherry Hill Road
Canton, MI 48187
734 981-1500


What's Going On at Tri-Rehab?
Check out our website to stay up-to-date on the latest Tri-Rehab news.
Health Tip

Avoid Back Injury When Lifting Weights!


Always be sure to bend at the hips - not the low back. Most people believe bending their knees will ensure a safe lift, but this form alone can still lead to a back injury. The most important tip is to bend the hips and push the chest out, pointing forward. Also, one should never twist.


Twisting is another dangerous mistake that can lead to back injury. The shoulders should be kept in line with the hips to avoid this movement. For changing directions, move the hips first so the shoulders will move in unison.





Hello and welcome to our May newsletter!


This month we're diving into Part 1 of our Pilates series! Pilates is a great exercise for strengthening the body and improving athletic performance. Read along for some tips on staying fit and healthy.



Help Us Help Others!


Tri-Rehab is doing a fundraiser in conjunction with Old Glory Golf outing to benefit the Wounded Warrior project, which makes a lasting impact on the lives of injured service men and women.




For a minimum donation of $5.00, you can receive a pin or a wrist bracelet from the Wounded Warrior project.


To donate, stop in to either of our offices through the month of May. Thank you for your support!

3 Basic Pilates Moves You Should Be Doing 


Janel Davis- Heitzmann, PT, CSCS


Whether your favorite activity is golf or running, bowling or softball, no matter your skill level, strengthening your core can greatly improve your game. One way to improve core strength (or the strength of your abdominals, low back, gluteals, and hips) is with pilates.


Pilates is an exercise program that can increase your strength, range of motion, flexibility and posture; and decrease back, neck and joint pain. Considering 60-80% of us will experience low back pain at some point, we all need to work at improving our core strength.


Over the next few months, I'll be instructing you in a three part Pilates series.  This month's move: The Chest Lift.


1.     Lie on your back with your knees bent, feet flat on the floor. Make sure that your legs are parallel. Keep your spine in a neutral positon- this is, with the natural curve of your spine making as slight gap off the mat.  


 2.     Keep your shoulders down and your neck long as you bring your hands behind your head. Keep your elbows open wide throughout the exercise. (variation: keep your arms down at your sides, reaching toward your ankles)


 3.     Exhale: Slowly pull your belly button in toward your spine, allowing your spine to lengthen out and the lower back to come down to the mat. (You will often hear me refer to this as "tummy tight position").  Now, with a long neck, slowly lift the upper spine off the mat and focus your gaze on your belly button. There is a deepening feeling under the bottom ribs as you lift your head. Remember: do not pull on your neck with your hands, keep the elbows open. 


Pause at the top and count to 3. Draw the abdominals down in deeper.


4. Keep the abdominals drawn in as you slowly lower back to the mat.


5.     Release the abdominals and return to neutral spine.


6.     Repeat 10 times with slow, controlled movement. No momentum is used. Progress from 1-5 sets of 10 repetitions each.


Check back each month as we explore 2 more Pilates exercises to increase your core strength, improve your game and prevent back injury.



9 Ways to Avoid Knee Pain and Injuries  

By Lynn Yoffee


Knee pain is often caused by either a one-time acute injury or repetitive motions that stress the knee over time, particularly as we age. There are some steps you can take to avoid knee pain and injuries.

  1. Maintain your weight. Because extra weight can increase your chances of developing osteoarthritis, maintain a weight that's appropriate for your size and age to decrease stress on your knees and to avoid increased chances for knee injuries.
  2. Wear sensible shoes with a good fit. It will help you to maintain proper leg alignment and balance, ultimately preventing knee injuries.

Refer a Friend and Receive a Free Gift!  
Just Mention this Coupon!
Offer Expires: June 21, 2015