OSR News by OSR Physical Therapy
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Your Resource for Health, Wellness, And Caring For Your Body N E W S L E T T E R
Orthopedic & Sport Rehab • Physical erapy Quality Rehabilitation rough Personalized Care
Being a mom is serious work! SEEK PHYSICAL THERAPY FOR PAIN RELIEF
Do you often find yourself putting the needs of your children before your own? Being a mom is serious work! And when you're responsible for taking care of everyone else, it can be challenging to make sure you're maintaining an active lifestyle. Are you getting enough exercise? If the answer is no, you’re certainly not alone. In fact, 80 percent of the U.S. population falls short of the Physical Activity Guidelines recommended by the Department of Health and Human Services. Getting active can feel difficult and time-consuming, especially when you have a family to take care of. However, the good news is, a physical therapist can help! Could you benefit from a personalized exercise program that incorporates pain-relieving properties? If so, contact OSR Physical Therapy today! Your good health is our number one priority. Contact us to learn more about our personalized exercise programs and keep reading to discover seven easy tips from our office for getting some much-needed extra exercise. Not getting enough exercise? Try these 7 tips. 1. Participate in a new sport. Exercising at the end of a long day doesn't have to be a chore; it can actually be fun! Have you considered learning to play tennis, golf, surfing, swimming, running, or a team sport like soccer or softball? All of these sports provide different physical benefits and get you up and moving.
2. Walk more. Even for a quick trip to the mailbox or the corner store, many people automatically get into their cars. What if you walked for a few minutes instead of driving every day? Walking may not seem like much of a workout, but it improves circulation, exercises your legs and feet, helps you lose weight, keeps your joints limber, and relieves stress. 3. Spend less time sitting. Standing desks are becoming increasingly popular in the workplace, and for good reason. Standing at your desk instead of sitting can help you avoid unwanted weight gain, regulate blood sugar levels after meals, relieve back pain, improve your mood and energy level, lower your risk of heart disease, and add years to your life. You might even discover that you get more work done! 4. Try biking. If walking to the corner store takes too long, maybe it's time to try biking. Cycling works different muscles than walking, making it a valuable formof exercise. When you need to travel a little farther at a little faster pace, biking is the perfect solution. It also provides a substantial cardio workout.
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Tips To Help Get More Exercise
5. Attend a yoga class. There are many ways to get physically active without running at a highly strenuous pace or lifting heavy weights in the gym. Yoga provides profound benefits to both the body and the mind by relieving stress, stretchingmuscles, increasing your range of motion, and helping you control your breath. A yoga class provides structured learning, a positive social environment, and a chance to connect with others! 6. Get active while you stream. If you're likemost Americans, you spend some time watching your favorite TV shows and movies each day. There's nothing wrong with relaxing in your downtime, but if you spend hours a day sprawled out on your couch, motionless, it might be time to consider a change. Think about buying a stationary bike or treadmill to use while catching up on your stories. You'll have just as much fun, but instead of lounging around, you'll be getting in much needed exercise! 7. Play with your dog. Have you ever been astounded by your dog's boundless energy and endurance? Dogs enjoy going for walks, running, playing catch, and exploring new places. Participate in these activities, and you'll discover that your dog gives you a great workout.
Is pain or discomfort keeping you from trying out the activities on this list? You don't have to let pain control you. Relief from pesky aches and pains is possible at OSR Physical Therapy. During your first appointment with one of our physical therapists, you will be asked detailed questions about your symptoms and medical history. Your physical therapist will then ask you to perform some simple tests and movements. This will help them view first-hand any issues or injuries that are limiting your body's functionality and range of motion. Your physical therapist will then formulate a personalized treatment plan for you, that contains everything you need for pain relief and nothing you don't. If you're ready to get active, but need an extra physical or mental push, contact OSR Physical Therapy today to schedule an appointment with one of our dedicated staffmembers. Give yourself the gift of good health this Mother’s Day– contact OSR Physical Therapy today! As a mom, you do so much for others. It’s time to do something for yourself! A healthier future is possible with the help of a licensed physical therapist. Contact our physical therapy office today to get started on your journey to better health.
One final tip: make an appointment to see a physical therapist!
At-Home Exercise
Stretches knees and hips
IT BAND STRETCH | SIDELYING 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 30 seconds. Repeat as needed.
exercises copyright of
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Quality Rehabilitation Through Personalized Care
Always consult with your physical therapist or physician before beginning an exercise you are unsure of.
Share this newsletter with a friend and help them find relief from pain!
Healthy Recipe: Healthier Deviled Eggs
OSR at the Gilbert KaPow Run Our Gilbert Team had a great time representing at the KaPow run in April! Great job to all the families that made it out for this awesome community event!
Ingredients: • 6 large eggs
• 1/4 tsp ground turmeric • 1 pinch cayenne pepper • 1 pinch smoked paprika, plus more for topping • 1/4 tsp sea salt, plus more to taste • 1-3 Tbsp water
• 1 Tbsp plain or garlic hummus • 1 tsp dijon or spicy mustard • 1 tsp apple cider vinegar • 1 tsp olive oil or avocado oil • 1 ½ tsp raw honey (or sub maple syrup)
Here's how to make it: Hard-boil the eggs by method of your choice. Once the eggs have been boiled, cooled, and peeled under cool running water, pat dry and halve with a sharp knife. One at a time, tip the eggs over (cut-side down) and transfer the yolks into a small mixing bowl. To the yolks, add hummus, mustard, apple cider vinegar, oil, honey, turmeric, cayenne, smoked paprika, and salt. Mash to combine. Add water a little at a time until a smooth paste is formed. Transfer filling to a small piping bag to pipe the yolk filling into the cooked egg whites (or simply use a spoon to fill the eggs). Source: https://minimalistbaker.com/mayo-free-deviled-eggs/
Patient Testimonial
"This place, OSR is dynamite!" “I have tried three other Physical Therapy clinics and I would just quit. But this place, OSR is dynamite!” — Jeanne
Make the choice to level up your health. Call 602-607-4950!
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HEALTHIER DEVILED EGGS SEE RECIPE INSIDE
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MOON VALLEY CLINIC 14001 N. 7th St. Suite F112 Phoenix AZ 85022
PHONE: 602.607.4950 FAX: 602.607.4963 EMAIL: referraldepartment@osrphysicaltherapy.com
Honoring our nation's heroes on Memorial Day.
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IMPROVE YOUR HEALTH THIS MOTHER’S DAY
• Tips To Help Get More Exercise • Patient Testimonial • At-Home Exercise • Recipe: Healthier Deviled Eggs INSIDE:
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