Eastern Shore_More Movement More Energy

Health &Wellness The Newsletter About Your Health And Caring For Your Body


An insurance deductible is the amount of money that you must pay before your insurance company pays for your medical services. If your deductible is met, your Physical Therapy may not cost you anything. Patients with family plans or those who have had major surgeries or have a chronic illness are especially likely to have a $0 balance remaining on their out-of-pocket expenses. This means that the cost of physical therapy could be minimal or completely covered by the patient’s insurance plan. If you are close to or have met your insurance deductible for the year, then now is the time to come in for Physical Therapy! Are you feeling aches and pains? Need to work on your core? Let us help you get a head start for 2020. Contact us today to schedule your appointment.

Health & Wellness The Newsletter About Your Health And Caring For Your Body



• Easy pain-relief and energy- boosting steps • Healthy Recipe • Relieve Pain In Minutes • Patient Success Spotlight

There is one fundamental rule of the human body: it was made to move! 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 Eastern Shore 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? Whenyoudon’tparticipate in frequentphysicalactivity,yourmusclesbegin 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

processeswithinyourbody. In fact,yourcirculationand lymphaticsystems 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 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.



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 Eastern Shore 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.


Chocolate Chip Pumpkin Bread Eating Right Never Tasted So Good!

• 1/4 tsp nutmeg powder • 3 eggs • 1/4 cup coconut oil • 1 cup pumpkin puree (fresh or canned) • 1 tsp vanilla extract

INGREDIENTS • 1 1/4 cup blanched almond flour • 1/4 cup tapioca or arrowroot flour • 2 tbsp coconut flour • 1 tsp baking soda • 3/4 tsp unrefined salt • 1 1/2 tsp cinnamon powder • 1/2 tsp ginger powder

• 1/3 cup coconut sugar • 1/2 cup chocolate chips

INSTRUCTIONS Preheat oven to 350° F. Grease a 9 inch loaf pan or line with parchment paper. In a large bowl, combine dry ingredients. In another bowl, whisk together wet ingredients. Pour wet into dry. Mix until well incorporated. Fold in chocolate chips and pour into prepared loaf pan. Scatter extra chips on top. Bake for 50-55 minutes, until top is golden, the center is set, and a toothpick inserted in the center comes out clean. Allow bread to cool in pan for about 15 minutes before turning out on a wire rack to cool completely before slicing and serving. Courtesy:savorylotus.com/pumpkin-chocolate-chip-bread-gluten-free

CALL TODAY! 410.641.2900



Staff Success Spotlight

“I am a PTA and have had the privilege of working at Eastern Shore Physical Therapy for over 13 years. Since coming to ESPT, I have learned a lot, such as “thinking outside the box”. Both Martin and Kathleen have helped me evolve as a therapist. They taught me that not every patient’s diagnosis is a “cookie cutter” diagnosis. Working at Eastern Shore PhysicalTherapy is fun. I enjoy the camaraderie of everyone that works at ESPT. All of us work together to provide a warm, welcoming environment for the patients. It is like working with family! Overall I can’t think of a better place to work. Between the great patients that come in, the hard working people I work with, and the wonderful experiences I’ve had, Eastern Shore PT is a wonderful place to be.” Leah Bounds, Physical Therapist Assistant Eastern Shore Physical Therapy Between the great patients that come in, the hard working people I work with, and the wonderful experiences I’ve had, Eastern Shore PT is a wonderful place to be.

At Eastern Shore Physical Therapy, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to get Eastern Shore Physical Therapy if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury 1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program

Take Care of Your Aches and Pains Before It’s Too Late.

Relieve Pain In Minutes Try this movement if you are experiencing pain.

By request, we’re hosting a Arthritis Workshop at Eastern Shore Physical Therapy

Helps With Low Back Pain


If you’re confused about what to do and looking for answers, here’s some of what you’ll learn: Saturday, November 2nd at 10AM

FORWARD BEND - LONG SITTING Sit with legs straight out and lower back tall. Bend forward keeping lower back tall to feel a stretch in the back of your thighs.

• The #1 Single Biggest Mistake patients with arthritis pain make which actually stops them from improvement in relief… • A sure-fire way to pick the right treatment for the cause of your arthritis pain (and save you a ton of time & money).

Call To Reserve Your Spot! 410.641.2900 • What successful treatment and permanent relief looks like without the side effects of medications, injections or surgery.



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