Stretch PT & Total Wellness - January 2019

January 2019

513-874-8800 Painless News

2 Locations:

You probably don’t think about your knees until you’re sitting in the doctor’s office staring down a diagnosis and a possible knee replacement surgery. How did you land here? You did your best to eat healthy and exercised when you could. Now you throw your back out by just looking at heavy objects, and the stairs feel like a marathon. It feels like your body betrayed you overnight and began falling apart at every seam. This isn’t uncommon; many people follow the same timeline. You go to high school, enroll in college, get married, and have children. The experiences, passions, and hobbies a person has make them different than someone else, but that’s a basic timeline everyone follows. Unfortunately, there is little time left for healthy living. Beginning in your early 20s, your life will start to pick up. You’re making career choices, connecting with friends, starting a life with someone else, and possibly starting a family. There’s work, important deadlines, planning and cooking meals, bussing the children between activities, helping them with their homework, paying bills, caring for aging parents, and by the end of the day, you’re just exhausted. How do you get time to yourself? A Focus On You 4851WunnenbergWay West Chester, Ohio 45069 3143Western Row Rd Maineville, Ohio 45039

Encouraging PreventativeWellness in 2019

help you find ways to introduce a healthy maintenance regimen into your life as early as possible to help you succeed at staying healthy.

Think about it: If a 28-year-old comes in to see us about their neck pain, we can help them find relief pretty quickly. We’ll work on a regular routine at their appointments and give them some basic at-home exercises to try. But if their diet is poor, they remain stationary at work, and they avoid regular exercise, their neck pain will come back. They’ll have to come back to see us for something that was completely preventative, all because they didn’t follow our plan. This is also a common reason for surgery, but a large number of surgery procedures can be avoided through physical therapy. The concept is simple: Your body knows how to heal itself. For centuries, the human body has been relying on its natural instincts to survive. But what you do (or don’t do) affects that healing. Your neck pain will return — or begin — if you don’t actively work to keep it and other conditions at bay. The new year is a popular time to set resolutions and try to create a better “you.” Why not take this chance to create a better future for yourself and ultimately, your loved ones, too? There’s always going to be a reason to put off caring for yourself. Maybe you feel too bogged down at work, or your kid has so many weekend tournaments that finding a free minute is impossible. We know it’s hard, but we can help you find time for yourself — and your body needs you to do so.

This is where we step in.

At Stretch Physical Therapy and Total Wellness, we’ve always been advocates for our patients, empowering them to lead happy, healthy lives. But starting in 2019, we’re making it a bigger part of our mission to prevent you from “falling apart” at age 60. We know life happens, and we know you have responsibilities, hobbies, or plans that may impede a regular wellness routine. Our goal is to

–Kim Nartker



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Get More Life Out of Your Windshield Wiper Blades

When was the last time you replaced your windshield wiper blades? If you’re like most people, you may not remember. As a general rule of thumb, you should replace your wiper blades about once a year, assuming they’ve been through a normal level of wear and tear. However, with a few easy steps, you can make your blades last longer without compromising visibility. • Keep your windshield and wipers clean of debris, dirt, dust, and other particles. Anything on the window or the blades can cause damage. Simply wiping them off with a microfiber cloth can go a long way.

• In cold weather, always clear your windshield of ice and snow before activating your wiper blades. Ice can shorten the life span of most wiper blades significantly.

• Every time you gas up your vehicle, take a moment to clean your windshield and the wiper blades. You can run the squeegee sponge over the wiper blade or use a paper towel.

• Watch your washer fluid levels and top it off regularly. When you run a cleaning cycle without washer fluid, the wiper blades deteriorate.

Thankfully, wiper blades are typically the least expensive and easiest car part to replace. With this in mind, remember that you get what you pay for, and it pays to do research. There are many different blades on the market. Some are suited for icy conditions and some are designed for sunny weather. Take your time to read product descriptions to ensure you install blades that are right for your vehicle.

How do you know when it’s time to replace your blades? The first sign is when they start streaking. However, in some cases, streaking may be caused by dirt or other grime stuck to the blades. If they continue to streak or skip after cleaning, they need to be replaced.


“I have been suffering with numbing in my hands for many years and was incorrectly diagnosed with carpal tunnel syndrome. Particularly this past summer (2018), my numbness got worse, and chiropractic adjustments did not help. Then a bout of intense pain and numbness all the way down my left arm happened in September 2018. It was time for action! Mike helped me correct the root cause of my numbness, which was a pinched nerve in the neck. He taught me how to strengthen weak muscles, relieve pressure from overworked muscles, and improve range of motion. Mike is very knowledgeable and a great guy! Thank you!” –Tatiana M. OUR PATIENTS SAY IT BEST 2

JOINT CUSTODY Maintaining a Healthy Relationship With Your Joints This Year

When’s the last time you did something with your joint health inmind? These mighty connectors join parts of your body together and allow you to lift, push, move, walk, run, and do just about everything else that requires you tomove. However, your daily movements—or a lack thereof —might be toxic to your joint health. Remember some of these tips, and foster a healthy relationship with your joints this year! Food Fix Food fuels your body, and your joints can take the brunt of the bad food you put in it. Improve your joint health by avoiding refined sugars and alcohol. These foods can cause inflammation—a dangerous condition for your joints and a precursor to arthritis. Instead, focus on consuming healthy fats full of omega-3s. Try salmon instead of steak, and add avocado to your toast instead of globs of peanut butter. Simple swaps and healthy changes in your diet can reduce the strain your daily movements already place on your joints. Work It While youmay feel like your work days are always different, your body may disagree. Long periods of standing or sitting can be harmful to your joints, as they remain stationary or move in one motion for a long period of time. Get out of a rut by changing the way youmove at work. Propose walkingmeetings instead of lunch gatherings, or

try micro-exercises or stretches in your work space. Let’ s Get Physical You know physical therapy can aid in pain relief and recovery, but it can also be a key component to preventative care. To get a better understanding of your body and any complications that may be limiting its abilities, you should see your physical therapist at least once per month. Your therapist is

like your coach; they’re an expert on you, your body, and the ways you shouldmaintain a healthy joint relationship. They know to look for strains, and as medical professionals, they have a plethora of knowledge to help youmake better joint decisions.

Make 2019 the year you gain control of your joint health. Discover how Stretch Physical Therapy andTotal Wellness can help you by calling 513-874-8800.

Western Ohio Wellness Expo

Saturday, Feb. 16, 9–4 p.m. 60 Holistic Health Exhibitors Centre Park of West Chester in the Holiday Inn across from Ikea

While this recipe calls for the Middle Eastern spice blend called Baharat, you can easily substitute your favorite spices. As a bonus, this recipe isn’t just vegan; it’s also gluten-free. Vegan Roasted Red Cabbage

Admission: $5 per person $15 per family


2 tablespoons lemon juice

1 medium red cabbage, loose outer leaves removed

Roasted almonds, to garnish

Our very own Kim Nartker will be speaking on stretching! There will be six speakers, starting on the top

1 1/2 tablespoons extra-virgin olive oil

2 scallions, chopped, to garnish

1 teaspoon Baharat or other spice blend

Salt, to taste


of every hour. You can hear them all for $69, otherwise it is $20 per speaker.


Heat oven to 400 F.


Cut cabbage into 8 wedges, leaving core intact.

3. On a lightly oiled baking sheet, evenly space wedges. Season with salt and spice blend. 4. Roast cabbage until softened and slightly browned, about 20 minutes. 5. Garnish with almonds and scallions, drizzle with lemon juice and olive oil, and serve. 513-874-8800 Inspired by “Recipes From a Pantry” by Bintu

For more details, visit


Phone: 513-874-8800


West Chester Hours: M,W, Th 7-6 pm Tues, Fri 7-12 pm

Mason Hours: Mon 2-6 pm Fri 7-12 pm

4851WunnenbergWay West Chester, Ohio 45069


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Choosing PreventativeWellness

Get the Most Out of YourWindshield Wiper Blades

Our Patients Say It Best!


Preventing Joint Injury And Pain

Vegan Roasted Red Cabbage


The Best Skiing Destinations in theWorld

3 of the World’ s Greatest Winter Sport Destinations

Who’s Ready for Some Powder?

Whistler, British Columbia, Canada A destination that looks like a cross between a Nordic paradise and Olympic-level runs, Whistler is filled with true magic, winter activities, and a town that captivates the senses. When you see the mountains of British Columbia, you’ll understand why they hosted the 2010 Winter Olympics. The location’s beauty is only part of your stimulating experience, because every curve of fresh powder makes your pupils dilate. Once you’re done flying down the hill where Bode Miller took the bronze, head over to the winter wonderland of the old Olympic Village for a cozy night in a picturesque town. St. Anton, Austria If you want a great location for next year’s Christmas card photo, there’s no better place than the Tyrolean Alps. Nestled in a valley between perfectly molded mountains, the Austrian landscape provides a beautiful backdrop for your winter excursions. The densely wooded areas and the bright reflection of the snow frame the vibrant town that’s just waiting to be explored. When you’re ready for world-class runs, hop in one of the 11 gondolas and zip down the hills that hosted the 2001 Alpine World Ski Championships.

The sound of the first carve through fresh powder is the anthem of

all winter sports enthusiasts. Here are three of the world’s best places to experience that powder you’ve been craving all year.

Breckenridge, Colorado John Denver’s anthem “Rocky Mountain High” is about the freedom he felt here. Where there are great mountains, there’s even better snow. The ski resort boasts five peaks, 187 trails, 34 lifts, four terrain parks, and a renowned cross-country trail. After a day on the slopes, head into the town of Breckenridge for dining and activities that ditch the glitz and glamour of Vail or Aspen and take you straight to the heart of fun.


Published by The Newsletter Pro •

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