Many common aches and pains stem from tight muscles and poor movement. We were made to move and today’s lifestyle of sitting in the car, at work and at home, means tighter muscles. In addition, as we age our connective and muscle tissues naturally become stiffer. Therefore, the older you get, the more important a daily stretching routine becomes.
Nebraska Orthopaedic Newsletter
It’s Easy To Stay Active & Healthy
INSIDE: Everyone Can Improve Their Health and Fitness Healthy Recipe
Nebraska Orthopaedic Newsletter
INSIDE: • Everyone Can Improve Their Health and Fitness • A Plank A Day Keeps The Doctors At Bay
• Healthy Recipe
Everyone Can Improve Their Health and Fitness We help address what is holding you back to make it easier
“They all are wounderful people to help get you back on your feet or whatever you had done hip, shoulder, hands I really feel the best out come ever.” -M.N. Patient Success Story
IMPROVEMOBILITY&MOTION Physical therapists are experts in improving mobility and motion. Pain-free movement is crucial to your quality of daily life, your ability to earn a living, your ability to pursue your favorite leisure activities, and so much more. For example: • Movement is essential to physical activity, which is necessary to prevent obesity, which is responsible for at least 18% of US adult deaths. • Mobility is crucial for physical independence, and studies suggest that walking alone can reduce the risk of heart attack and stroke, hip fracture, and knee arthritis, among other benefits. • Consistent movement is vital to maintaining a healthy balance system, which can help prevent costly falls.
Many common aches and pains stem from tight muscles and poor movement. We were made to move and today’s lifestyle of sitting in the car, at work and at home, means tighter muscles. In addition, as we age our connective and muscle tissues naturally become stiffer. Therefore, the older you get, the more important a daily stretching routine becomes. The key to good health is to keep your body flexible. This helps your circulatory, respiratory, lymphatic, and musculoskeletal systems. When your tissues are flexible, normal blood and lymphatic fluids circulate the body easier, oxygenating your tissues properly. This helps you feel energized, relieves pain, and allows you to perform daily tasks without feeling tired. From preventing and reducing back pain to developing a customized exercise regimen, physical therapists help people preserve motion and mobility as they age. However, they are also dealing with the physical challenges that accompany aging, and they are sharing their experiences to demonstrate that physical activity doesn’t have to end with age.
402-620-4605 CALL TODAY! www.NEOrthoPT.com
A PLANK A DAY Keeps The Doctors At Bay Experience The Many Health Benefits Of One Simple Daily Exercise
A plank is a simple exercise that anyone can do to improve their core strength. This exercise helps you strengthen so many of your muscles, guiding them to work together. Your core muscles are vital to the health of your low back and spine. If you suffer from an achy back or neck, then try doing this exercise to feel better. How to do a plank (If you are unsure about doing this exercise, call us first) 1.Start by lying face down. You may want to put a pillow under your abdomen if it is uncomfortable to lie flat. 2.Bring your elbows underneath you, then gently rise up onto your elbows and knees, so that your abdomen is off the floor. 3.Keep your abdomen tucked gently in so that your body is straight without sagging. 4.Try to hold this for 30 seconds if you can. You may feel your muscles shake a little while doing this, which means they are working! 5. It is important to start off with small increments and build over the course of a week as you become stronger.
6.To advance the plank and make it more difficult, lift your knees off the ground, keeping your body straight. 7. Ideally, you should be able to hold this position for 2 minutes 8.You may have some soreness the next day as you are using muscles that have not been worked that way in a while. For a healthy spine, keep doing your exercises and remember our physical therapists need to see you for a check-up. You see your dentist every 6 months to keep you teeth and gums healthy. Why not your PT? Your physical therapist is the mechanic for your whole body to keep your spine and extremities moving like they should. Detecting a problem early can lead to a simple treatment solution that can save you a lot of pain, and financial burden down the road. Call us today to speak with your therapist about your problem, before it becomes a PROBLEM. You see your doctor every year, your dentist twice a year, when was the last time you saw your physical therapist?
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Mention or bring in this coupon for a Free Consultation with one of our physical therapy specialists!
INTRODUCING Mrs. Isherwood
4 SIMPLE WAYS TO MAKE HYDRATION A HABIT
Many people are so busy that they barely have time to eat, let alone pause for a water break, and you may find that you often go hours and hours without quenching your thirst. But staying hydrated has real advantages, including helping you maintain your energy and focus. It’s important to give your drinking habits the attention they deserve. Here are some simple ways to stay hydrated this summer. 1. Always carry a water bottle. If you have a bottlewithinarmsreach, it’svery likely thatyou’ll mindlesslysipfrom itthroughouttheday,without having to make a conscious effort. 2.Whenyou’refeelingfrazzled,grabaglassof cold water. Studies show that people instantly feel more alert after drinking H2O. 3 8
Print sudoku http://1sudoku.com
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3. Sip on a mug of herbal tea every evening. If you make this a habit, you’ll add an extra cup of fluid to your body every single day. 4. Eat a diet rich in whole foods. By eating foods like vegetables, fruits, and yogurt, you’ll automatically up your fluid intake. 7 9 2 5 9 1 6 2 4
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Zach and I got married May 12, 2018. We were able to enjoy a great daycelebratingwithour familyand friends.Afterourwedding,wehad an amazing honeymoon in Maui. We couldn’t have asked for a better time. Now I am back to the clinic as Mrs. Isherwood. 5 9 6 2 7 9
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Grilled Shrimp Tacos with Sriracha Slaw 2
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Fun & Games SUDOKU 7 2 4 3 1 6
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http://1sudoku.com
n° 318548 - LevelHard
http://1sudoku.com
n° 310547 - LevelHard
The object is to place the numbers 1 to 9 in the empty squares so that each row, each column and each 3x3 box contains the same number only once.
Ingredients • 1/4 c. extra-virgin olive oil • 3 tbsp. freshly chopped cilantro • Juice of 3 limes, divided • kosher salt • Freshly ground black pepper • 1 lb. large shrimp, peeled and deveined • 1/4 head red cabbage, shredded • 1/4 c. mayonnaise • 1 tbsp. sriracha • 4 medium tortillas 9 7
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Directions 1. In a small bowl, mix together olive oil, cilantro, and 1/3 of the lime juice. Season with salt and pepper. 2. Add shrimp to a baking dish and pour over mixture. Toss until completely coated and let marinate 20 minutes. 3. Meanwhile, make slaw: In a large bowl, toss cabbage with mayo, remaining lime juice and sriracha. Season with salt. 4. Heat grill to high. Skewer shrimp and grill until charred, 3 minutes per side. 5. Grill tortillas until charred, 1 minute per side. 6. Serve shrimp in tortillas with slaw. 9 5 6 3 7 2 3 7 5 4 2 3 1 2 http://1sudoku.com
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n° 36953 - LevelHard
http://1sudoku.com
n°315994 - LevelHard
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