Health & Wellness Newsletter by Performance Therapy Institute
5 WAYS TO STRENGTHEN YOUR BONES NEWSLETTER Health & Wellness Newsletter June, 2019 1. Balance your calcium and magnesium intake. There is much research that has been done on the need for calcium and magnesium uptake into your bones. Make sure that you eat a balanced diet, rich in calcium, magnesium and vitamin D. This gives your bones the materials it needs to grow.
2. Do weight bearing exercises regularly. When you can, performweight bearing exercises such as walking or running. The impact through the legs strengthens the bones in the legs, hips and spine. If you suffer from joint problems, then try to alternate non-weight bearing exercises such as swimming, elliptical machines and biking. 3. Do strengthening exercises. Performing the right kind of exercises with resistance or weights helps to stimulate bone and muscle growth. Blood flow is also improved making for greater health of the bone and muscles. Talk to your physical therapist, before trying strengthening exercises you are unsure of doing. 4. Perform extension exercises for your spine. With the right kind of extension exercises, you can over time, reduce the excessive curvature in the upper back and forward head posture. This helps distribute normal forces across the entire
spine, helping to reduce neck pain, headaches and especially low back pain. Make sure you talk to your therapist first before trying extension exercises, so they can teach you the proper procedures.
5. Learn good posture techniques. This takes a big load off your spine, helps you stand taller and an added benefit is you look thinner. Carry yourself tall when walking and sitting. When sitting, use a support for the low back lumbar area, such as a small rolled up hand towel. Try ergonomical chairs and standing desks when at work. Switch up sitting and standing routines during the day to give your spine a break. OUR PROGRAMS & SERVICES
• Fall Prevention • IASTM • Injury Prevention • Joint Mobilization • And Many More!
• Concussion Therapy • Cupping • Dry Needling • Electrical Stimulation • Ergonomics
www.performnashville.com
June, 2019
NEWSLETTER Health & Wellness Newsletter
STAYING ACTIVE & BECOMING BETTER BALANCED INSIDE: • You Can Improve Your
Physical Balance • Relieve Leg Pain In Minutes • Patient Success Spotlight • Healthy Recipe
Whether you have poor balance or have been suffering for a long time, seeing a physical therapist at Performance Therapy Institute can help you return to a more active and pain-free life. Give us a call today:
• FRANKLIN (615) 465-6810 • NASHVILLE (615) 375-9091
There are a million and one tips that are passed down generation to generation about the key to a long and successful life. Some say the secret to a long and happy life is to focus on family; others say it all comes down to finding the right career. Whatever choices you make in your life, and whatever your values are, there are several fundamental truths that are almost always accurate:To stay healthy, you must stay active, and to stay happy, you must stay balanced. Mental and Physical Balance. Staying active and staying balanced in many ways go hand in hand. Staying active refers to the amount of activity that you engage in daily. This of course can refer to how much time you spend at the gym, but it can also refer to how many steps you take in a day, how often you find yourself running around the office, and how frequently you head out to the backyard to run around with your children or your dog. Balance in many ways works on the same principles. There are some activities that you do every day because you have to do them — work often falls into this category, as do household chores. But what about the activities that you simply love to do? What about the activities that you enjoy? Think about the last time that you sat down with a book that you loved and made yourself a cup of tea or coffee and really enjoyed the moment. Perhaps
it isn’t reading that you wish you had more time for, but instead it is a garden that has grown weeds as it has been neglected. It could be a project at your home that you have looked forward to completing or an old car that you’ve wanted to fix up. There are special hobbies and interests that appeal to each of us, and spending time with those hobbies can help you live a more balanced life. Alongside with the task of becoming more mentally balanced with the things that you spend time with in your life is the challenge of becoming more physically balanced.There are certain markers that typically indicate trouble with maintaining balance, such as frequently tripping and falling or feeling dizzy when standing too long. But even if you are not having fundamental issues with your ability to stay balanced in this way, you may still have difficulty with whole-body balance. Yoga is a great form of exercise to use to improve your ability to balance, as yoga helps to strengthen core muscles and improve coordination.
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YOU CAN IMPROVE YOUR PHYSICAL BALANCE
You can improve your physical balance by: • Increasing muscle strength • Improving stamina • Improving core strength • Practicing balancing techniques
In addition, taking steps to ensure that you are getting a full night of rest, that you are exercising regularly, and that you are eating a healthy diet are all strong components to ensuring you are well-balanced. Think about the percentage of time that you spend working during the week. For most people this number is well over 40 hours per week! Then consider how much time is spent driving to and from work and around town on errands, and then consider the time spent doing things you have to do at home, like the dishes or the laundry. Then really think about how much time you are spending doing the things that make you feel better — including those hobbies that you love, but also being active and engaging with the people you care about. Part of becoming a more balanced person means finding ways to spend your time more wisely and taking more time for yourself as needed. It’s NeverToo Late. You don’t need to grow up as an athlete to enjoy exercise as an adult. There is no point in your life where it is too late to start being more active than you currently are. There are plenty of ways to incorporate light activity into your lifestyle, such as: • Taking a walk in the evening with your family • Wearing a pedometer and trying to take more steps every day • Joining your local community center and using the pool to swim laps several times a week
• Engaging in light weight training at home before work • Taking a yoga class
These are just several examples of how you could incorporate more activity into your lifestyle without making many large changes to your way of life. If you feel that your physical health or an old injury is holding you back from being active, contact us. Working with a physical therapist can help you achieve improved balance and a healthy lifestyle.
Call us today to schedule an appointment!
HEALTHY RECIPE
WEDGE SALAD WITH BLUE CHEESE & HERB DRESSING
INGREDIENTS Blue Cheese & Herb Dressing • ¾ cup crumbled blue cheese • ⅔ cup plain Greek yogurt • ¼ cup extra-virgin olive oil • 2 tbsp white-wine vinegar • 1 tbsp Dijon mustard • 1 tbsp chopped flat-leaf parsley • 1 tbsp chopped fresh oregano
• 1 medium clove garlic • ¼ tsp kosher salt • ¼ tsp ground pepper
Salad • 6 heads lettuce • ½ cup crumbled blue cheese • 3 pieces bacon, cooked & crumbled • 2 scallions, thinly sliced
DIRECTIONS To prepare dressing: Place ¾ cup blue cheese, yogurt, oil, vinegar, mustard, parsley, oregano, garlic, salt and pepper in a blender or food processor. Blend until almost smooth. To prepare salad: Cut each head of lettuce in half lengthwise and place on a large salad plate. Dollop 2 tablespoons of the dressing over each serving and top with more blue cheese, bacon and scallions. Serve with extra dressing on the side, if desired.
CALL TODAY AT FRANKLIN: (615) 465-6810 ORNASHVILLE: ( 615) 375-9091!
Patient Success Spotlight
DISCOVER HOW TO LIVE PAIN-FREE
At Performance Therapy Institute, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to get to Performance Therapy Institute if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury 1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program
Made me feel like they were truly invested in me! “From the second you walk in, you know this place is different.The staff is 100% concerned with your care and well being, and it shows. My care was personalized and the one-on-one attention I received made me feel like they were truly invested in me, not just giving me a recovery program.This is by far, the best place for Physical Therapy, in Middle Tennessee!” – Sam M.
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Fun & Games
Relieve Leg Pain In Minutes Try this movement if you are experiencing leg pain.
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Improves Balance
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SINGLE LEG STANCE - FORWARD Stand on one leg and maintain your balance. Next, hold your leg out in front of your body. Then return to original position. Maintain a slightly bent knee on the stance side.
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http://1sudoku.com
n° 315825 - Level Hard
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