SEWN CLOTH FACE COVERING FACE COVERING NEWSLETTER Health &Wellness
• Two 10”x6” rectangles of cotton fabric • Two 6” pieces of elastic (or rubber bands, string, cloth strips, or hair ties)
• Needle and thread (or bobby pin) • Scissors • Sewing machine
Run a 6-inch length of 1/8-inch wide elastic through the wider hem on each side
Cut out two 10-by-6-inch rectangles of cotton fabric. Use tightly woven cotton, such as quilting fabric or cotton sheets. T-shirt fabric will work in a pinch. Stack the two rectangles; you will sew the cloth face covering as if it was a single piece of fabric.
of the cloth face covering. These will be the ear loops. Use a large needle or a bobby pin to thread it through. Tie the ends tight. Don’t have elastic? Use hair ties or elastic head bands. If you only have string, you can make the ties longer and tie the cloth face covering behind your head.
Gently pull on the elastic so that the knots are tucked inside the hem. Gather the sides of the cloth face covering on
Fold over the long sides ¼ inch and hem. Then fold the double layer of fabric over ½ inch along the short sides and stitch down.
the elastic and adjust so the cloth face covering fits your face. Then securely stitch the elastic in place to keep it from slipping.
NEWSLETTER Health &Wellness
INCREASE YOUR ENERGY BY GETTING UP & MOVING TODAY
• How Can I Get Moving? • Healthy Recipe • Patient Success Spotlight
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 Dynamic Physical Therapy 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 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 to move! 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. Some easy pain-relief and energy-boosting steps you can take on your own include: 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 Dynamic Physical Therapy, 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.
Call us today to at (208) 743-1795 schedule an appointment!
SERVICES • Pre & Post Surgical Rehab • General Orthopedics • Sprains & Strain Overuse • Work-Related Injuries • Vestibular Rehabilitation • Back & Neck Pain • Neurological Disorders SPECIALTIES
• Balance Training • Post MVA • Hand Therapy • Work Conditioning • Postural Correction (Ergonomics) • Incontinence/ Constipation Treatment
Star t Feel ing Better Today!
• Manual Therapy • Kinesio Taping • Myofascial Release
• Trigger Point Therapy • Pre-natal & Perinatal (Women’s Health) • Pelvic Floor Therapy
We accept and bill most insurances, including, but not limited to: • Regence • Blue Cross • Medicare • Medicaid of WA and ID • TriCare • VA/Champus • Auto injury • Workman’s Compensation
Call Today! (208) 743-1795
Attention Pain Sufferers!
Are you suffering from aches & pains?
We can help:
ü Decrease your pain ü Increase your strength ü Increase your activity level
ü Increase your flexibility ü Improve your health ü Get back to living
Patient Success Spotlight
“My left arm was numb. I went to an orthopedic surgeon before going to see Physical Therapist, Johanna Strehle at Dynamic Physical Therapy and was told by the surgeon that I would probably need to have surgery on my elbow. I’m so grateful that Johanna took the time to properly diagnose my issue, (which stemmed from my neck - not my elbow). After just a couple weeks of physical therapy, I’ve got feeling back in my arm. I did not know that you could go to see a physical therapist without a doctor’s referral. My insurance covered the majority of the cost and I could not be happier with the results.” - Kim P “So inviting and just sweet.”
Mention or Bring in This Coupon Today For a FREE PHYSICAL THERAPY CONSULTATION
Call Today: (208) 743-1795
Offer valid for the first 25 people to schedule. Expires 06-30-20
Eating Right Never Tasted So Good!
FETA CHICKEN BURGER
INGREDIENTS • 1/4 cup finely chopped cucumber • 1/4 cup reduced-fat mayonnaise • 1/2 cup chopped roasted sweet red pepper • 1 teaspoon garlic powder
• 1/2 teaspoon Greek seasoning • 1/4 teaspoon pepper • 1-1/2 pounds lean ground chicken • 1 cup crumbled feta cheese • 6 whole wheat hamburger buns, split and toasted • Optional: Lettuce leaves and tomato slices
DIRECTIONS Preheat broiler. Mix cucumber and mayonnaise. For burgers, mix red pepper and seasonings. Add chicken and cheese; mix lightly but thoroughly (mixturewill be sticky). Shape into six 1/2-in.-thick patties. Broil burgers 4 in. fromheat until a thermometer reads 165°, 3-4minutes per side. Serve in buns with cucumber sauce. If desired, top with lettuce and tomato.
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