7 TIPS YOU CAN DO ON YOUR OWN Physical therapy treatments can help improve your health, but they only work if you apply healthy lifestyle choices in your everyday life, as well. Some tips you can do on your own to become healthier, stronger, and more active include: 1. Taking care of aches and pains. Don’t let these long-term problems linger. Contact Quality Performance Rehabilitation for professional help. 2. Limiting your sitting. Get up every 30 minutes to walk around at work and home. 3. Getting out and moving. Exercise regularly, even if it’s just taking a short walk every day. 4. Maintaining a nutritious diet and controlling portion. Make sure your food intake is nutritious and portioned. By chewing your food thoroughly, you won’t feel as if you have to eat as much. 5. Drinking more water. Water keeps your body systems functioning at an optimum level. 6. Breathing! Work on your deep breathing in order to increase your oxygen intake and get your lymphatic system moving. 7. Getting enough sleep. Sleep at least 8 hours a day. It is best to get into a routine where you are going to bed and waking up on a regular cycle. This helps your endocrine system.
Contact Quality Performance Rehabilitation today! Are you looking for assistance with increasing your health, strength, and physical activity? Our team at Quality Performance Rehabilitation would love to help you live your highest quality of life. Contact us today to begin your new chapter toward becoming a healthier you! FREE LASER SESSION! Experience the power of laser therapy with the most advanced therapeutic option available, Deep Tissue Laser Therapy. Deep Tissue Laser Therapy has proven to get results in just one session! Diminish your pain levels and perform your daily activities pain free and enjoy life again! Schedule your appointment at the Prima Vista clinic ONLY, by calling (772) 873-8980!
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EXERCISE OF THE MONTH
Strengthens Glutes
www.simpleset.net
HIP FLEXION | BENT KNEE Strengthen your hip by first standing with good posture. Lift one leg up. Return to the start position with control. Repeat 10 times on each side. Use a chair or wall for balance if needed.
This exercise is designed for pain prevention call your therapist if you are experiencing any pain!
HEALTHY RECIPE: PINK SUNRISE STRAWBERRY SMOOTHIE
INGREDIENTS • 1 cup frozen strawberries • 1/4 cup frozen raspberries • 1/4 cup blueberries • ½ – 1 small beet frozen
• 1 ripe banana • 1/2 cup kefir • 1/2 cup milk – regular, nut, coconut, hemp, etc. • 2 tbsp honey (optional) • 1 tbsp hemp seeds • 1/2 cup ice
INSTRUCTIONS Place all ingredients into a high-speed blender. Run on the smoothie setting or on high for 1-2 minutes or until completely smooth. Serve and enjoy!
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