HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body
INCREASE YOUR ENERGY BY GETTING UP &MOVING TODAY!
Virtual Appointments Available! More Details Inside
HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body
• Energy-Boosting Steps You Can Take On Your Own • Keeping Your Health In Mind! • We’re Taking Precautionary Steps
Do you feel sluggish or fatigued, as if it’s difficult to motivate yourself to get moving? Do your sore muscles or achy joints just add to that lack of motivation? If so, your body may be experiencing some physical problems. Living a sedentary life is one of the main reasons why people report having low energy or feeling chronic day-to-day aches. Long car commutes, desk jobs, watching T.V. once you get home from work… many people live their lives this way, with very little physical activity. While it may not seem like it is making an impact at the time, this type of sedentary lifestyle can damage your body over time. Contact St. Luke’s & East Tennessee Rehab Center today to figure out how a consistent exercise plan can increase your energy and help you live a healthier life! Why is physical activity so important? When you don’t participate in frequent physical activity, your muscles begin to weaken and over time they can even begin to atrophy. Inactive lifestyles also cause joints to become stiff and can alter the physiological chemical processes within your body. In fact, your circulation and lymphatic systems can slow down, which can pose harmful risks. These systems work in producing and excreting toxic wastes (such as cholesterol) and these wastes can build INCREASEYOUR ENERGYBY GETTINGUP& MOVINGTODAY!
up when the systems aren’t functioning as efficiently as they should. Lack of movement and poor posture are the causes of several types of pain, including lower back pain, neck pain, hip pain, knee pain, shoulder pain, and headaches. A slumped posture can even change the shape of your spine over time, in addition to closing your shoulder joints and tightening up the tissues around your hips. These consequences can cause severe pain and may result in a host of other problems if lifestyle changes are not made. How can I get moving? There is one fundamental rule of the human body: it was made tomove! There are several reasons why people may not want to participate in physical activity. Perhaps your body simply doesn’t move the way it used to, or perhaps painful areas of your body make it difficult to move in the ways you’d like. Whatever the case may be, the truth is that restriction in movement has the potential to lead to harmful health problems.
Have pain that just won’t go away? We want to help! Call us at 423-586-6866 or visit us online at www.stlukestherapy.com.
1. Decide to get up and get moving 2. Get up from your chair every 20 minutes and walk around, even if it is just for a few seconds. 3. Walk or exercise at least 30 minutes every day. 4. Drink plenty of water. 5. Stretch your legs, hips, spine, and neck for 10 minutes every day. 6. Don’t push yourself too far if you feel pain. 7. Make sure you are sitting properly at your desk or computer. 8. Take frequent breaks for breathing exercises. Inhale and exhale deeply. 9. Stretch your arms overhead frequently throughout the day. 10. Do strengthening exercises 2-3 times per week. In order to be healthy, there needs to be a large emphasis on movement. When your body is flexible, strong, well-balanced, and fueled by a nutritious diet, it is able to perform at its optimal levels. At St. Luke’s & East Tennessee Rehab Center, we are dedicated to helping you live the best life you can, and our movement experts would be more than happy to help you relieve your pain, re-align your body, and get moving once again. If you are looking for assistance in living a more physically active life, contact us today. SOME EASY PAIN-RELIEF AND ENERGY-BOOSTING STEPS YOU CAN TAKE ON YOUR OWN INCLUDE:
VIRTUAL APPOINTMENTS AVAILABLE! Telehealth is the use of
HEALTHY RECIPE IMMUNITY BOOST GREEN GODDESS SOUP
I NGR E D I ENT S 3 Cups baby spinach or super greens blend
1 clove whole peeled garlic 2 tbsp fresh ginger, sliced 1/4 tsp cayenne pepper 1/4 tsp ground turmeric 1/4 tsp wasabi powder (optional) 1 cup chicken or vegetable broth
telecommunications technology to provide real-time physical therapy to those patients that can’t come into our clinic. Please call us today at 423-586-6866 if you are interested in scheduling a telehealth appointment. As we are considered essential healthcare infrastructure workers, we will also continue to offer 1-on-1 appointments in our clinic with a Physical Therapist. Our goal is to keep all our patients safe, healthy and pain-free!
1/2 cup coconut milk Salt & pepper to taste Squeeze of fresh lemon or lime juice For garnish: broccoli florets, lightly steamed 1/4 cup Greek yogurt, thinned with milk Chia seeds D I R E CT I ONS
Mix all ingredients (except those for the garnish) together using a high speed blender. Heat over stovetop until steaming hot. To serve, pour into a bowl and garnish with broccoli florets, a swirl of yogurt, and chia seeds.
YOU CAN BE FREE OF YOUR PAIN! CALL TODAY OR VISIT US AT WWW.STLUKESTHERAPY.COM
KEEPING YOUR HEALTH IN MIND! St. Luke’s Therapy and East TN Rehab Center Response over Concerns Regarding the Coronavirus (COVID-19) WE’RE TAKING PRECAUTIONARY STEPS Our priority is always the health and safety of our patients and employees. With the growing concern over the spread of the Coronavirus, we feel it is important to keep all of you informed of the steps we are taking to maintain a safe environment in our clinics. Whatever your treatment goals may be, we believe the single-biggest factor in a successful recovery from injury is completing the recommended course of care. Additional measures may be necessary to protect your health in our clinics. If so, we will update our practices and policies immediately. With this shared commitment, we are confident we can continue delivering the same high level of care you’ve come to expect from us.
Keep up with your physical therapy exercises to relieve pain and prevent further injuries. If your pain doesn’t subside, consult with your therapist about what other things might be causing pain. Call St. Luke’s & East Tennessee Rehab Center for a complimentary injury consultation. We will guide you so you can get back to the activities you love. • Anodyne Therapy • Aquamed Dry Hydrotherapy • Aquatic Therapy • ATM (Acute • Back Pain • Carpal Tunnel • Fibromyalgia • Graston • Industrial Rehab • Integrative Dry Needling • Lymphedema • Neck Pain • Nerve Function • Osteoporosis • Pediatric Therapy • Pregnancy • Rheumatoid Arthritis • Shoulder Pain • Wound Care HAS YOUR PA I N COME BACK? Therapeutic Movement) • Hand Therapy • Incontinence 1 2 3
OUR EMPLOYEES ARE WASHING HANDS REGULARLY
AVOID TOUCHING YOUR FACE WITH YOUR HANDS
SNEEZE & COUGH INTO TISSUES & DISPOSE QUICKLY
AVOID HUGS OR SHAKING HANDS
DO NOT TOUCH MUCUOUS WITH FINGERS
KEEP DISTANCE FROM THOSE INFECTED
EXERC I SE ESSENT I AL S US E T H I S E X E RC I S E TO S T R ENGT H EN C OR E
Exercises copyright of
DEAD BUG | HEEL TOUCHES Lie on your back with your hands and knees raise upward, keeping your core engaged. Slowly lower one heel to the ground, then alternate sides, keeping your core engaged. Repeat 6-10 times on both sides.
901 E. Morris Blvd Morristown TN 37813 423-586-6866 1526 Bridgewater Lane Kingsport TN 37660 423-586-6866
407 Fourth Street Newport, TN 37821 423-586-6866
Always consult your physical therapist or physician before starting exercises you are unsure of doing.Page 1 Page 2 Page 3 Page 4
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