Health & Fitness Newsletter by Physical Therapy Specialities
Health & Fitness The Newsletter About Your Health And Caring For Your Body
IMPROVE YOUR HEALTH AND FITNESS WITH STRENGTH TRAINING
Health & Fitness The Newsletter About Your Health And Caring For Your Body
IMPROVE YOUR HEALTH AND FITNESS WITH
STRENGTH TRAINING
Health is a relative term. It means that your body is operating at a high normal range in all the different systems from circulation, breathing, digestion, and more. Anything you can do to help your body achieve more of an ideal state is a step towards a healthier you. Everyone desires to be healthier, stronger, and more active. This may sometimes feel difficult to accomplish, due to pain, injuries, or poor diets. Pain increases undesirable chemicals in your body that cause stress, creating a challenge when it comes to exercise. All of this also affects your endocrine system, which regulates your hormones and controls almost everything happening in your body. Fortunately, strength training exercises can effectively ease your pain while simultaneously strengthening the affected part(s) of your body. Our highly trained physical therapists can create a personalized strength training plan for your needs and goals. They have the right knowledge and the time to listen, evaluate, and guide you toward a pain-free, stronger, and healthier lifestyle. Contact PT-Specialties today to learn more. Why is strength training so important? There are approximately 642 skeletal muscles in the body. This means that your strength and flexibility play an important role in your health.
Your muscles not only help you move, but they support your circulatory and breathing systems. A stronger and more flexible you means a healthier you. Relieving joint or muscle pain and guiding you on proper strength training exercises are integral parts of our specialized physical therapy treatments. Strength training helps in building muscle mass, and it is typically the final step in a rehabilitation treatment process. Whether you are recovering from an injury or underlying condition that is causing you pain, strength training will help you get back to your optimum physical performance. At PT-Specialties, our strength training programs will get you back on track to living a happy and healthy lifestyle. Our physical therapists will design a treatment plan with the best exercises for an effective and speedy recovery. These exercises will be dependent upon which part(s) of your body are in need of strengthening. This may include body weight exercises (such as squats, push-ups, or planks) or exercises using additional tools (such as barbells, resistance bands, exercise balls, or hand weights). www.pt-specialties.com
STRENGTH TRAINING 4 Exercises For a Healthier You
2. Iliopsoas Stretch Assume a wide and long lunge position, with your hands on your hips. Tuck your buttocks under you while you shift your weight to the forward leg. Make sure to keep your posture straight. Hold for 20 seconds. Repeat 3 times on both legs. 3. Shoulder Flexion Stretch Stand in a corner of the room with one foot in front of the other. Place your hands on the wall and make sure to keep your back flat. Reach your arms up overhead. Move your chest towards the wall to feel a stretch in the chest. Hold for 20 seconds. Repeat 3 times. 4. Piriformis Stretch Lie on your back with knees bent and your feet flat on floor. Cross one leg over top of the other. Lock your hands around your knee and pull it to your chest. Hold for 20 seconds. Repeat 3 times on both legs. Contact PT-Specialties today! Strength training can help you reach the physical goals that you’ve always wanted. It can aid you in your health and fitness journey so you can become the more active version of yourself that you envision. If you are interested in improving your health and fitness through strength training, don’t hesitate to contact PT-Specialties today to find out how our services can benefit you!
There are some simple exercises you can do on your own, in order to complement your strength training plan and keep in shape after your sessions are over. These include: 1. Hamstring Stretch Stand facing a wall or counter. Use it to steady yourself if needed. Take a large step forward with one leg, making sure the knee of the forward leg is straight and your body weight is shifted to the bent back leg. Place your hands on your forward knee. Hinge forward from the hips, keeping your back straight. Push your hips back until you feel a definite, but not painful, stretch at the back of the forward knee. For a greater stretch, elevate your heel on a step. Hold for 20 seconds. Repeat 3 times on both legs.
Email us: Ida@pt-specialties.com CALL TODAY! 925.417.8005
Come Back In For A Consultation Whether you want to come in for a check-up, suffered a recent injury or you want to improve your health, a doctor referral is not needed. In the state of California, you have direct access to physical therapy!
Save time
See our physical therapists for: • Recent injury • Nagging aches and pains • Back and neck pain • Joint pain and movement problems • Walking or balance difficulties Improve your health naturally CALL TODAY TO SCHEDULE YOUR APPOINTMENT 925.417.8005 Save money
Patient Spotlights What our patients have to say! “It was absolutely amazing and way beyond my expectation....the care, treatment, and the experience. ”
“My assigned physiotherapist, Ankita Shah is so professional and knowledgeable; I enjoy every visit as she’s so involved and works so hard to reduce my pain and discomfort. I’m super impressed with your facility and the care and involvement of all your Staff. I’m so glad I had an opportunity to avail of your services. Thanks for helping me and many others recover from pain without medication or surgery.” - Sabita R.
“The therapists here are very professional and quickly developed routines that met my needs along with hands on treatment.” “With my aging, I have had several issues amenable to physical therapy treatment. I found that Physical Therapy Specialties met my needs and helped me achieve my goals. In earlier experiences, other facilities only demonstrated an exercise routine and left me on my own. The therapists here are very professional and quickly developed routines that met my needs along with hands on treatment. Having experienced a variety of issues over a few years, I highly recommend Physical Therapy Specialties for treatment and follow-up.” - George B.
ENJOY A SWEET TREAT THIS SUMMER
Skinny Orange Creamsicles
INGREDIENTS • 2 cups unsweetened Greek yogurt • 1 orange • 1 cup pineapple chunks
• 1-2 tsp. vanilla extract • 1 tbsp. honey
INSTRUCTIONS In a high-speed blender or food processor, combine all ingredients. Process until completely smooth. Pour into popsicle molds and freeze until solid. Try swapping the orange with different fruit. Serves 6. *Blend in spinach for a boost of greens.
www.pt-specialties.com
A ONE DAY SPECIAL OFFER FOR ALL PRESENT AND PAST PATIENTS OF PHYSICAL THERAPY SPECIALTIES
JUNE 17 th PATIENT APPRECIATION DAY
June 17 th is our Patient Appreciation Day. We want to do something special to celebrate! This is our BIG THANK YOU for allowing us to serve you. To thank you, our valued clients, we are having a day of completely Free Exams for: P All past clients who have not been seen in PT in more than 3 months P All present clients who have another problem currently not being treated P All loved ones, family, friends, neighbors and co-workers of our past and present patients
If you are a past or present patient, then call 925-417-8005 to schedule your Free Exam. If you are referring a friend or family member, have them call 925-417-8005 to schedule their Free Exam. Make sure they let us know who referred them and your name will be entered in a drawing. THE DAY OF FREE EXAMS WILL BE ON THURSDAY, JUNE 17 TH ALL DAY The Free Exam consists of a 30 minute one-on-one appointment with the Physical Therapist. The PT will talk with you about the history of your problem. They will take measurements to test how well you are moving and to test your strength. After a thorough exam, they will give you a written copy of:
The Free Exam is ideal for people suffering with: • Lower Back Pain • Arthritis • Sciatica • Neck Pain • Headaches • Shoulder Pain • Knee Pain • Problems Walking If you are having pain or problems with day to day activities such as walking, standing, sitting for long periods, going up or down steps, getting in and out of the car, sleeping or driving, then this is an excellent opportunity to see one of our world-class therapists and find out the cause of your problem.
1. The cause of your pain or problem. 2. A plan for successful treatment.
The appointments are free and we have 12 spots available! Call 925-417-8005 now to schedule your Free Exam.
CALL 925-417-8005 TO SCHEDULE YOUR FREE EXAM FOR JUNE 17 TH
Exercise Essentials Try these simple exercises to help keep you loose and pain-free... Share this with a friend or family member to help keep them healthy, too!
Helps loosen your lower back.
Good stretch for your lower back.
PRONE ON ELBOWS Lie on your stomach, hands beside your shoulders. Push with your arms up on to your elbows. Hold for 10 counts then return to start position. Repeat 8 times.
DOUBLE KNEE TO CHEST STRETCH Lay flat on your back with your knees bent. Draw both knees up to your chest as far as you can. Wrap your arms around your thighs and gently pull, feeling for a stretch. Relax back down.
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
Who do you know that needs our help?
Refer a Friend Do You Have Friends or Family Unable to Do The Following? 9 Move without pain 9 Bend and move freely
9 Balance confidently and securely 9 Sit for long periods comfortably 9 Walk for long distances 9 Live an active and healthy lifestyle
If you know someone suffering from aches and pains give the gift of health. Refer them to Physical Therapy Specialties today. Pass along this newsletter or have them call us directly for a Physical Therapy Consultation.
Call Today! 925.417.8005
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