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
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Patient Spotlights
Healthy Recipe
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.
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