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
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