Exercise Essentials Try these movements to help relieve back pain.
21 YEARS OF HEALING!
STANDING EXTENSIONS While standing, place your hands on your hips and lean back to arch your back. Hold for 10 seconds and repeat 8 times.
In celebration of our 21 st anniversary we are offering a day of FREE screening! Join us July 30, 2020, for a SPECIAL ONE DAY EVENT. Limited spots available! Call now to reserve your spot.
HOME LOW BACK TRACTION Lie flat on the floor in the center of a doorway with your knees bent. Make sure your bare skin of your low back is touching the floor for friction. Hold a broomstick in front of you across the doorway. Push gradually and slowly against the stick with your arms for 1-3 minutes. Release slowly.
MISSOURI 1219 S. Main St.
SOUTH CAROLINA 2521 S. Cashua Drive Florence, SC 29501 Phone: 843.536.4888 Fax: 843.799.0992
Palmyra, MO 63461 Phone: 573.769.6166 Fax: 573.769.2356
In the above photo, who on the PPT Palmyra team has their mask on inappropriately??
STAY MOTIVATED TO EAT HEALTHY
1. Set small, measurable goals that will help you get to your overall large goal. 2. Keep a food and exercise journal. This is extremely helpful to track how much you’re eating – sometimes you don’t realize how many small bites here and there add up. You can do a hand-written journal or go digital and log your food/fitness from the computer or your smartphone. 3. Keep processed junk food out of your diet by adding in nutritious whole foods. 4. Skip the pantry and head to the fridge. No one really keeps a lot of processed foods in their fridge because they’re usually self-stable. When looking for an afternoon snack, stick with something from the fridge (non-fat greek yogurt, fruit, veggies with hummus, edamame, etc.) 5. Try new foods. Eating the same meal every night can get old. Look for new healthy recipes online, in cookbooks or magazines so you don’t get bored with eating healthy. 6. Eat something every 2-3 hours. This keeps your metabolism running and also makes sure you don’t overeat after work.
7. Keep nutritious foods on hand and ready to eat. Preparation is the key to eating healthy! Having fresh vegetables and fruits, lean protein, healthy fats and smart carbs each week is super helpful for staying on track. Sources: https://www.eatingbirdfood.com/14-tips-getting-and-staying-motivated-to-eat-healthy/
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