Innovative Newsletter “Have Tons Of Energy No Matter Your Age!” MORE MOVEMENT , MORE ENERGY
Do you sometimes feel sluggish, tired, achy, sore or have low energy? You could be suffering from some basic physical problems. If you sit still for long hours in your car, at your job or at home watching TV, you are hurting your body over time.
Cheryl Howard PT, DPT, Cert. MDT Owner
“Don’t Forget To Keep Moving!” MORE MOVEMENT , MORE ENERGY
Without frequent movement, your muscles waste away, joints become stiff and normal chemical processes in your body change. In fact, your circulationand lymphaticsystemsslowdowncausing a backup of toxic wastes, such as cholesterol, that are normally produced and excreted. There are many studies that show changes occur in the human body with less movement. Lack of movement and poor posture are the most frequent causes of low back pain, headaches, neck pain, shoulder pain and pain in the hips / knees or legs. Slumped posture actually changes the shape of your spine, closes the joints of your shoulders, tightens the tissues around the hips and produces a host of other problems. “There is one fundamental rule of the human body; it was made to move!” Sometimes people find themselves not moving like they use to or having difficulty moving due to pain. The restriction in movement has the potential to lead to other health problems. To be healthy, a big emphasis needs to be placed on movement. In order to keep moving, your body needs to be flexible, strong, have good balance and good nutrition. The medical experts at Innovative Physical Therapy Solutions can help relieve your pain, re-align your body and get you moving. You can have more energy at any age! After years of medical training in analyzing and treating movement, our medical professionals are uniquely qualified to help you move better and pain free. With good movement, pain reduces, energy increases and mood improves. If you find yourself having difficulty moving or suffering from aches and pains, give our specialists a call today!
Gaining Energy To Move Can Be Painless Exercises To Help With Pain
Heart Walk Join Our Team Today!
“ You can’t use up creativity. The more you use, the more you have. ” Maya Angelou Quote of The Month:
10 EASY STEPS TO RELIEVE PAIN & GAIN MORE ENERGY
Easy steps to pain free movement and more energy: 1. Decide to get up and get moving 2. Get up from your chair every 20 minutes and walk around, even if just for a few seconds 3. Walk or exercise at least 30 minutes everyday 4. Drink plenty of water 5. Stretch your legs, hips, spine and neck daily for 10 minutes 6. Don’t push into painful movements 7. Make sure you are sitting properly at your desk or computer 8. Take frequent breaks to deeply inhale / exhale 9. Stretch your arms overhead frequently throughout the day 10. Do strengthening exercises 2-3 times/week
1. Add rolled oats, ground flax seed, chia seeds, cinnamon, honey, peanut butter, vanilla extract, and vanilla protein powder to food processor. 2. Pulse until ingredients are blended (about 7-9 times). 3. Add mixture to a large bowl, add in chocolate chip. Stir to combine. 4. Form energy bite mixture into 1” balls and place on parchment paper lined baking sheet. 5. Cover and place in refrigerator for 2 hours. 6. Serve! . No Bake Chocolate Peanut Butter Energy Balls • 2 cups of old-fashioned rolled oats • ½ cup of ground flax seed • 1 tablespoon of black chia seeds • 1 teaspoon of cinnamon • ½ cup of raw honey • ½ cup of peanut butter • 1 teaspoon of vanilla extract • 1 scoop Vanilla Whey Protein Powder • ½ cup of dark chocolate chips
“No more back pain!” “No more back pain! Better understanding of what caused the pain and how to be proactive in keeping it away…” - Makenzie P. “I can do everyday duties without pain...” “It has been very successful for me being here. I can do everyday duties without pain and all the staff here were awesome!” - Penny B. “I would recommend them to anyone...” “I am very pleased with both the care and results I received at Innovative Physical Therapy. The staff here are very caring and patient. I would recommend them to anyone in need of therapy.” - Elizabeth H.
Exercises To Help With Pain: Try these simple exercises to help your hips and knees... Share this with a friend or family member to help keep them healthy too!
PRAYER STRETCH While kneeling with an exercise ball in front of you, slowly lean forward and roll the ball forward until a stretch is felt. Hold for 10 seconds and repeat 3 times.
IT BAND STRETCH Start by lying on your side with your back near the edge of your bed or table. Your affected leg should be on top. Next, let the top leg lower behind you as you maintain an extended knee as shown. You should feel a gentle stretch along the side of your leg. Hold for 10 seconds and repeat 3 times.
Helps With Knee & Hip Pain
Stretches Lower Back
Fun & Games This Month’s Sudoku! The goal of Sudoku is to fill in a 9×9 grid with digits so that each column, row, and 3×3 section contain the numbers between 1 to 9. At the beginning of the game, the 9×9 grid will have some of the squares filled in. Your job is to use logic to fill in the missing digits and complete the grid. www.innovativeptsolutions.com
Innovative Physical Therapy Solutions is a returning North Country Heart Walk team in 2018! Team, Gait Expectations, is not just walking. We’re HEARTwalking. Our participation in Heart Walk promotes fun ways to be physically active and make healthier choices every day. Imagine the impact if we reduce death and disability from cardiovascular diseases and stroke by 20% by 2020. Please help us reach this lifesaving goal by joining our team today. Together, we can make healthier, longer lives possible for everyone. Thank you in advance for your support! Go To: http://www2.heart.org/goto/My_Team_GAIT_EXPECTATIONS to ‘Join This Team’ or ‘Donate to This Team’ , today!”Page 1 Page 2 Page 3 Page 4
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