Check out our February newsletter!
513-874-8800 www.stretchphysicaltherapy.com Painless News
February 2018
The Newest Addition to the Stretch PT Family
were visiting Tim’s relatives in Chicago over the Christmas holiday, she made some Frosty the Snowman ornaments that said, “Baby Whelan due July 2018!” on his belly, and handed them out. I can’t even imagine how exciting that must have been. When it came time to tell her own family over the holidays, she made a “preggo kit” for her sisters and mother. In it, she included Prego brand spaghetti sauce and a strainer, and they put two and two together. We found out during a Stretch Physical Therapy meeting around the same time. One day when we were trying to plan our clinic-wide January weight- loss challenge, she hesitated for a minute. “Um … I won’t be able to do this challenge, I don’t think …” she said, slyly. “Why?” I asked. “Well…” And with that, the cat was out of the bag. It’s been a true pleasure seeing Britney’s life shift so dramatically over the past three years, watching with joy as she takes these huge, incredible steps. Though she started out an A+ employee, now she’s so much more than that: a close friend, practically a daughter to me, and soon, the best mother that any baby could ask for. BRITNEY WHELAN’S HAPPY NEWS!
This month, I’d like to highlight an exciting new announcement here at Stretch Physical Therapy:
One of my talented star employees, Britney Whelan, is pregnant! We are all thrilled and wishing the very best for her and her growing family.
Really, after working with us for 3 1/2 years, I feel as if Britney is part of my own family. We’ve seen her go through so many changes in her life, from meeting her husband, Tim, to attending their fabulous wedding, to her helping my daughter Megan through her health challenges, and now with her new baby, due on July 11! I couldn’t be prouder of everything she’s accomplished. From day one, I’ve depended on Britney as the one who gets things done without hesitation. Though she has a degree in kinesiology, she is kind of the jack-of-all-trades around here, from running the front desk to making sure all our patients are taken care of, to taking the trash out when it needs to go. That’s how she’s earned her nickname “The Taskmaster.” As the company’s grown, she’s grown right along with it, filling so many positions that it’s difficult to list them all. I love the way Britney decided to tell her family the good news. She told her husband, Tim, on his birthday. If you can imagine a better birthday present than that, I’d like to hear it. Of course, he was thrilled, but she had to sit on the news for weeks before letting the rest of her family know. While they
–Kim Nartker
1
513-874-8800
Published by The Newsletter Pro • www.TheNewsletterPro.com
Beat Sciatica
WITH THESE STRETCHES
Your Back, Of Course! Stretching out your lower back is pretty important if you want to relieve some of the pain you’re experiencing. By doing this, you’re drawing out your vertebrae and decreasing the pressure placed on your sciatic nerve. A good exercise to consider trying would be to lie on your stomach on the floor with your elbows and forearms underneath you, palms on the floor. Then, while keeping your stomach on the floor, push your shoulders back. You can do this 8–10 times for 10 seconds each time. The Glutes As the pain likely isn’t exclusively located in your back, stretching out the muscles around your buttocks will definitely help as well. One exercise you may practice requires that you lie on your back with a flat object under your head, such as a
When it comes to treating pain caused by sciatica, stretching is important. It may seem like a basic step, but it will take you far in your treatment for this disease. Here are few stretching techniques you can try at home.
book. Then, lift one leg up to rest your foot on top of your knee. From this position you may use your hands, an exercise band, or another object to grip the back of your thigh and gently pull it towards you. This stretch can be done two to three times for 30 seconds each. Hamstrings When stretching out your legs, focus on the hamstrings, as they’re often one of the least flexible parts of the body. To start, you’ll want to be on your back while bending your knees with your feet resting on the floor and your head resting on a supportive object. In this position, bring your leg towards you. Once it’s as far as it can go, grasp the back of your knee and stretch out your leg until you feel the stretch in your hamstring. You can execute this exercise 2–3 times on each leg for 20–30 seconds per repetition.
Testimonials
PHYSICAL THERAPIST: Patient states she has had back pain on and off for 20-plus years. Patient states when she had her flare-ups, she would be down for days. Patient states over the holidays her pain was unbearable and had to take 800 milligrams
How did the injury happen? What brought you here? “I was having issues bending and sitting for long periods of time due to sciatica issues.” Which activities can you do now that you weren’t able to perform before coming to Stretch?
of ibuprofen. Patient stopped the ibuprofen and is now taking Curamin (a natural herb) and another nutrient to help with the pain, and they seem to be helping. Patient states her pain has eased but she’s still taking the herb. Patient takes breaks during the day tomanage her pain. Patient states she has scoliosis. Patient experiences increased pain while picking up her 3-year-old grandson, bending to scrub andmake the bed, and sitting for longer than 30 minutes. Patient tries to work out at the gym three days per week. Patient is able to walk on a treadmill at an incline for 30 minutes without difficulty. Elliptical patient blew out her right knee and has had injections. Patient has had X-rays and an MRI. Patient has pain along the right lower back. PATIENT: Thank you, Stretch Physical Therapy, for all of your help. I had a lot of back pain, but because of you all, I feel good. –Kim White
“Before coming to Stretch, I had issues with sitting and standing for long periods of time. I also had issues with bending to lift objects and kneeling to work in the yard. Since coming to Stretch, my family and I drove to Carolina, and I had zero issues riding in the car. I am able to sit at my desk for as long as needed without any pain. The biggest achievement i my ability to work in the yard without pain.” –Kori Brandhoff
www.stretchphysicaltherapy.com 2 “It was hard for me to sit or stand. Now, I am able to sit for a long time without pain; and I’m able to get up, too.” –Favour Gatsokpo How did the injury happen? What brought you here? “I had back pain, including severe tailbone pain.” Which activities can you do now that you weren’t able to perform before coming to Stretch?
I WANT TO HELP AS MANY PEOPLE AS POSSIBLE! Here is how I have been doing it lately … Our educational workshops are designed to explain the causes of some very common and very debilitating conditions we all have suffered from AND how to prevent or overcome those conditions while avoiding medications, injections, and surgery. We have presented to hundreds of people over the last year and talked to them about … All of the problems above can keep people from living and enjoying life. Whether it’s playing with their kids or grandkids, traveling, exercising, or just coming home from a day’s work not exhausted by the pain. It might be common for people to be in pain, but it’s not normal! And that’s where you and I can help … Are you part of a group or do you know of any groups that are looking for speakers to share their knowledge about health and healing naturally? Please call me and help me get in touch with them. This is a great opportunity for you to help as many people as possible too. STEP 1 Think of all the groups you know or belong to that would like some of this help. STEP 2 Call me 513.846.6288 or visit www.stretchphysicaltherapy.com and let me know you want to help them. STEP 3 Introduce me to a person in the group or one of the organizers of the group. STEP 4 Sit back and watch how many people will be glad you thought of them. These workshops are perfect for church groups, runners, gyms, mom’s clubs, VFW, firefighters, and police. We take these workshops directly to the group. We can do them in furniture or mattress stores, private offices and businesses, you name it. • Lower Back Pain and Sciatica • Dizziness/Balance/Fear of Falling • Shoulder Pain and Rotator Cuff • Knee Pain and Total Joint Replacements • Heel Pain and Plantar Fasciitis • Running Injuries and How to Run Better
513.846.6288
www.stretchphysicaltherapy.com
SO … HELP ME TO HELP AS MANY PEOPLE AS POSSIBLE AND GET STARTED WITH STEP 1. I’M LOOKING FORWARD TO HEARING FROM YOU!
The 3 Best Home Exercises You Can Do for Neck Pain!
By keeping the spine mobile, your neck muscles don’t have to work so hard. Give these a try …
The Chin Tuck 1. Lie on the floor and put a loosely rolled up towel to fit under your neck. 2. Gently tuck in your chin and push the back of your neck into the towel roll. 3. Hold for 5 seconds and relax for 5 seconds. Do this 10–15 times. The Upper Back Extension Stretch 1. Stand tall and look straight ahead. Put your arms behind you and interlock your fingers. 2. Pull your arms back and gently push out your chest. 3. Hold for 5 seconds at time. Do 5–10 times. The Doorway Chest Stretch 1. Stand in a door way, bend your elbows and put them on the door jambs. 2. Slowly walk forward, don’t lean until you feel some stretch. 3. Hold for 5–10 seconds. Do 5–10 at a time
FALL IN LOVE WITH FITNESS THROUGHDANCE
When you get ready to exercise, the last thing you probably think to wear is a bow tie or evening dress. If that’s the case, then it’s time to broaden your approach to fitness and step out onto the dance floor. The wide world of dance might hold the secret to exercise that you—and your partner —will actually enjoy! Whether you enjoy a romantic waltz, an intimate salsa, or a fun swing, dance promises a full-body workout. Your legs, glutes, back, core, and even arms are engaged when you feel the music. A study from the University of Brighton in England found that dance can burn 600 calories per hour, depending on the intensity of the dance, which is as much as running for an hour! In addition to toning your muscles, dancing also improves balance and coordination. Your brain is engaged as you memorize the steps and spins, a health perk you miss when you’re on the treadmill or lifting weights.
Don’t have a partner willing to join you on the dance floor? No problem! Many dance classes anticipate having solo students and arrange for partners to cycle through, so everyone has the opportunity to practice. Of course, ballroom dance isn’t your only option for a fun workout. If relying on a partner isn’t your style, there are plenty of other dance genres you can groove to. Consider trying K-pop (Korean pop music), Zumba, hip-hop, ballet, tap, and even belly dancing, if you’re feeling adventurous. With dance, exercise becomes an activity you look forward to. You no longer need to treat exercise as a dreaded chore week after week. Even if you have two left feet, remember that dancing is an acquired skill. With a willingness to learn, over time, you could dance circles around Fred Astaire and Ginger Rogers. Get your groove on today and search for dance studios in your area, look for lessons at your local community center, or find instructional videos online and bust a move right in your living room. When it comes to dance, if you’re having fun and moving, you’re doing it right.
HAVE A LAUGH ON US! Sweet and Zesty Detox Salad
Recipe inspired by GimmeSomeOven.com.
Hoping to shave off those extra holiday pounds or keep up with your NewYear’s resolution? Look no further than this easy winter detox salad!
Ingredients
For the Salad •
For the Dressing •
3 cups chopped kale leaves 2 cups chopped broccoli florets 2 cups chopped red cabbage
1 large carrot, roughly chopped
• • • • • • •
• • • • • • •
1/4 cup rice wine vinegar 2 tablespoons olive oil
1 cup matchstick carrots 1 cup chopped cilantro
1 tablespoon finely chopped ginger
1 tablespoon honey
1/2 cup toasted slivered almonds
1 tablespoon white miso 1/2 teaspoon sesame oil Salt and pepper, to taste
1/3 cup sliced green onions
1 diced avocado
Directions
1. To make the salad, add all ingredients to a large bowl; toss to combine. 2. To make the dressing, add all ingredients to a blender or food processor. Pulse until smooth. Season to taste with salt and pepper or add extra honey for a sweeter taste. 3. Drizzle dressing over salad and serve immediately. 513-874-8800
3
Phone: 513-874-8800 stretchphysicaltherapy.com Monday–Thursday 7 a.m. to 7 p.m. Friday 8 a.m. to 5 p.m. Saturday 9:30 a.m. to 1 p.m.
PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
4851WunnenbergWay West Chester, Ohio 45069
Inside
1 2 3 4
A Big Announcement About a Star Employee!
Beat Sciatica From the Comfort of Your Home
AWord FromOur Patients
Exercise for 2?
Whip UpThisWinter Salad in a Flash!
Announcing Our New and ImprovedWebsite!
STRETCHING OUR DIGITAL PRESENCE Stretch Physical Therapy’ s New and Improved Website!
www.stretchphysicaltherapy.com On the new website, you can find everything you need to take the first step toward living pain- The past fewmonths, there’s been a lot of change at Stretch Physical Therapy, from opening our new location inMason to newmembers joining our team. But one of the changes I’mmost excited about is our new and improved website, live now at StretchPhysicalTherapy.com! In the past month, we’ve completely revamped every aspect of the website, implementing a much more attractive design, a slew of digital appointment options, and a treasure trove of information for our wonderful patients. I think our patients will really appreciate that last aspect. Our site breaks down all kinds of ailments, empowering visitors to determine their next best steps for treatment.
free. From key information on back pain and sciatica to
membership sign- ups for our chronic pain, osteoporosis, fall prevention, and running clubs, it’s a one-stop shop for anyone
in the Westchester and Mason areas. We hope the site will demystify your pain and help you determine if physical therapy is right for you.
patient, or simply someone seeking a pain-free life without resorting to expensive medications and surgeries, to go to StretchPhysicalTherapy.com and see what we have to offer. I’m thrilled to release this new resource to the public, and I look forward to seeing what everyone thinks!
I’d encourage everyone, whether you’re currently receiving treatment, a friend or relative of a Stretch
4
Published by The Newsletter Pro • www.TheNewsletterPro.com
Page 1 Page 2 Page 3 Page 4 Page 5 Page 6Made with FlippingBook - Online catalogs