F Y Z I C A L THERAPY M O N T H L Y 904-223-2363
ENJOYING THE FOURTH OF JULY IN JACKSONVILLE
No matter where you are in the U.S., the Fourth of July is a special time to reflect on those who came before us and paved the way for us to enjoy life in this great country. While we don’t live in a perfect world, sometimes all it takes is for us to come together on one day a year to realize just how good we have it. We should not ignore or take for granted our rights and freedoms. That’s why we should be doing whatever we can to enjoy these gifts to the fullest. For those of us with nagging aches and pains due to chronic ailments, surgery recovery, or even sports-related injuries, it’s important that we take the right steps to get us back to what we love the most. After all, we’re only as free as we let ourselves be. Here at Fyzical Jacksonville, we want to extend our expertise to help you enjoy all the freedoms this great nation has to offer. Whether you plan on having a barbecue or taking a trip to a national park, there’s a million different ways to celebrate being an American. We do our part here, too, with our yearly
Fourth of July celebration taking place on July 17! We’ll provide plenty of free food and screenings to help you enjoy the summer season. Unfortunately, chronic pain can keep us from enjoying even the simplest activities with our loved ones. The good news is it’s never too late to start your journey in physical therapy. Our experienced and dedicated staff have years of experience to see you through to your ultimate goals with a smile. After all, being an American is all about taking charge of your life and becoming the master of your own happiness. Here at Fyzical, we always make sure our staff also has free time to enjoy their holidays the right way. That means we close our doors on the Fourth and let our staff spend quality time they deserve with their friends and family. We hope you’ll be doing the same. This time of year in Jacksonville makes us remember why we all live here in the first place. With pristine beaches, a bustling nightlife, and plenty of fireworks to take in, a patriotic spirit abounds. We hope we
have helped you enjoy a pain-free lifestyle that allows you to hop in the car get out of town for the day if that’s your plan. If you’re still searching for that freedom and mobility, you can trust us to help get you there. A common ailment we see here at Fyzical is back pain, the same pain millions of Americans deal with every day. You’d be hard-pressed to find a clinic that has treated more patients for this specific issue than us. With our help, you can sleep better, travel more comfortably, and increase your mobility, so you can get out there and take it all in. With the successful back pain workshop we had recently, we have a newfound confidence in how our community can come together and find a better way to cope with pain without dangerous medications and crippling pains. If you missed it, don’t worry. We plan on having another one very soon, and we’d love you to come join us. In the meantime, feel free to stop in for a visit, or give us a call at 904-223-2363 to find out more.
JOIN US FOR OUR SUMMER BIRTHDAY PARTY! Date: Wednesday, July 17, 2019 Time: 1 p.m. to 4 p.m. Location: 4776 Hodges Blvd., Ste. 101, Jacksonville, FL 32224 Come out and enjoy a party with our staff to celebrate summer birthdays! Food and drinks will be provided, and you can enter for a chance to win some great prizes! Schedule a FREE screening by calling 904-223-2363.
–Dr. Joanna Frantz
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LIMBERING UP FOR YOUR NEXT ROAD TRIP
Even though road trips offer you a break from the monotony of your office, the stiffness in your muscles and joints that comes from sitting in one position for too long can follow you onto the road if you’re not careful. Whether in front of a laptop or behind the wheel, taking the opportunity to stretch and exercise on your summer road trip is a great way to prevent the soreness from following you back to the office. Here are a few stretches to keep in mind for the next rest stop.
your elbows at 90-degree angles, then lean forward. This will cause your chest muscles to open up. Hold this position for 15 seconds. You can do a similar stretch by bending downward while keeping your hands on your car door in front of you, stretching your entire upper body. While you’re driving, a good way to prevent sore hips is by making sure your knees are slightly lower than your hips in your seat. Once you have the opportunity to stop, try doing some hip stretching. Stand in a lunge, slowly bend the front knee, squeeze your abs and shoulders, feel the back leg stretch. Hold this position for 15 seconds, then repeat while lunging on the other leg. FOR THE HIPS
FOR THE NECK
your arms upward, and then lean your upper body forward. You’ll feel a pull in the back of your upper leg. Once you’ve done this for about 15–30 seconds, repeat the process with your left heel. The road may be long, but that doesn’t mean you have to feel it in your muscles. If you stop every couple of hours and take some time to limber up, your body will thank you.
Reach your left arm over the top of your head and touch your right ear. Then, gently pull your head to the left and hold it there for 15 seconds. Repeat this process with your right arm.
FOR THE CHEST
FOR THE LEGS
Stand in front of a door frame with one hand pressed on either side and
To stretch out your hamstrings, place your right heel on a small step. Extend
ZUCCHINI, AVOCADO, AND SWISS CHARD—OHMY! A GUIDE TO EATING SEASONALLY THIS JULY
When you eat something during its harvesting season, you get the most out of your meal. In-season fruits and vegetables are more nutrient-dense than their out-of-season counterparts, and there’s no matching the flavor profile of fresh, in-season produce. Even better, because in-season foods are so bountiful during their peak, you can save a lot of money by shopping with the season. This July, enjoy some tasty foods during their prime with this handy guide.
Don’t forget about the cherries and blueberries, too! Because these fruits are so plentiful this time of the year, it’s easy to find ingredients for your favorite recipes. Host a Latin-inspired foods night with fresh guacamole and salsa, or make a delectable shortcake with a blackberry and strawberry mixture on top. There’s no better time to fire up the grill than July, and not just because of the weather. Zucchini and corn reach their peak during July, and these grilling favorites pair well with steaks, burgers, hot dogs, or fish. Go low-carb by stuffing your zucchini with vegetables and a protein for a charred skillet bowl. Even better, add some corn to your fresh salsa to add an extra zing to your GRILL GAME SO STRONG
tacos. Regardless of how you utilize them, zucchini and corn are sweetest, juiciest, and freshest during July.
Filling your plate with plenty of greens is never easier than in July. Pick up a bundle of spinach, arugula, lettuce, Swiss chard, or any other leafy green, which are all juiciest and freshest during July. Cucumbers and green beans are bountiful this time of the year, as well. This July, add some fresh flavor to your water with cucumbers or create hearty salads with any of the leafy greens mentioned above. After all, there’s no better way to celebrate the middle of summer than by consuming its most delicious foods.
Avocado toast lovers rejoice! Your season is here. Avocados are in season during July, joining many other fruity favorites. Gorge yourself on scrumptious blackberries, sweet strawberries, and bountiful tomatoes.
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INSOMNIACS UNITE 3 FREE APPS TO HELP YOU CATCH THOSE Z’S
Everyone with a smartphone has heard time and time again that looking at your phone before bed is a bad idea. According to the National Sleep Foundation, “The use of electronic devices in the bedroom further disrupts the natural pattern of the sleep-wake cycle” primarily as a result of the blue light emitted
from the screen. While most scientific data pertaining to sleep recommends you place your phone in another room overnight, those who toss and turn regardless of phone location might benefit from using technology rather than tucking it away. Here are three FREE sleep apps that might help you get to dreamland faster. While there are many apps that claim to help people fall asleep quicker, very few are programmed to prevent sleepers from growing bored of the same monotonous soundtracks. Pzizz combines music, sound effects, and binaural beats, and an embedded algorithm generates a slightly different track each time you use it. PZIZZ
afterward. The inability to stay asleep throughout the night can stem from a multitude of factors, but snoring tends to be the most common. The Snore Report app records through the night to detect any snoring sounds and then provides the user with an overview of the previous night’s recording, including an index to determine snore intensity. Using this app might not help you fall asleep faster, but it could offer helpful information about why you aren’t able to stay asleep. Instead of setting an alarm to jolt you out of sleep at a specific time, choose a window of time to wake up with the Sleep Cycle Alarm Clock. The app will sense your sleep movements and ring an alarm when you’re in the lightest stage of sleep. This way, you’ll wake at the optimal time, feeling refreshed rather than groggy. SLEEP CYCLE ALARM CLOCK
Many troubled sleepers who are able to fall asleep are jolted awake shortly
TAKE A BREAK!
Inspired by Nom Nom Paleo
The main course on the Fourth of July almost always works with paleo diets, but that isn’t always the case with sides and appetizers. This salad offers a great way to enjoy some paleo fare without having to resort to only eating grilled meats.
• 1 small shallot, thinly sliced • 4–5 medium tomatoes, preferably heirloom, seeded and cut into wedges • 6–10 medium basil leaves, cut into ribbons • 1 tbsp aged balsamic vinegar • 1 tbsp extra-virgin olive oil • Salt and pepper, to taste
1. Place shallots in balsamic vinegar for 15 minutes. Drain and pat dry using paper towels. 2. Assemble tomatoes on a plate, top with basil and shallots, and season with salt and pepper. 3. Drizzle olive oil over top of salad and serve immediately.
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PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
4776 Hodges Blvd., Ste. 101 Jacksonville, FL 32224
1. COVER TITLE 1. ENJOYING THE FOURTH OF JULY IN JACKSONVILLE INSIDE THIS ISSUE 2. 4 STRETCHES FOR STAYING LIMBER ON THE ROAD EAT SEASONALLY THIS JULY 3. 3 FREE APPS TO HELP YOU CATCH THOSE Z’S PALEO TOMATO BASIL SALAD 4. PAIN MANAGEMENT OPTIONS
In the modern medical world, there’s no shortage of ways to treat your pain. Still, some rehabilitation systems work best for certain types of ailments, and understanding which recovery methods are available is invaluable. Two important options for any type of pain management are physical therapists and chiropractors. Depending on a number of factors, one may be more helpful than the other, but if they’re used together, you’ll have a much better chance of eliminating your pain. Let’s take a look at how each option can help you. CHIROPRACTOR A chiropractor is a physician who treats issues involving the musculoskeletal system, which can have an impact on your body’s general function. By manipulating certain areas, their treatment will help free up your joints
and spine to alleviate pain and improve your mobility. This normally means manipulating or resetting your problem areas. In addition to helping with the pain from certain types of persistent issues like soreness, chronic discomfort, or lack of mobility, chiropractors can also work to alleviate symptoms of certain types of infections and even asthma! Their treatments help you to avoid relying on dangerous pain medications or surgeries. PHYSICAL THERAPIST A physical therapist is an independent medical practitioner who specializes in diagnosing movement and postural problems in the musculoskeletal system. If you’re looking for long- term prevention or to recover from an injury or surgery, you may want to consider physical therapy. Physical therapists work with you to strengthen
your muscles and restore your range of motion. By fixing the underlying problem, you can get back to the things you love. Depending on what you’re suffering from, physical therapists may use hands-on treatment and exercises and deep tissue lasers and custom orthotics to get you back on your feet again. Whatever you’re looking for, the answer probably lies somewhere in the middle. Consulting a medical professional will allow you to understand the best option for your specific case.
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