Empower PT and Fitness_Prevent Back Pain When Shoveling

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

Empower PT & Fitness Staff Hosts REGENERATIVEMEDICINE SEMINAR

Scientists have discovered how to harness the human body’s natural ability to heal and direct those cells to stimulate regeneration of chronically injured tissues. These procedures are far less invasive than their surgical alternatives, resulting in significantly less pain following the procedure and far faster recovery times. Using these procedures, Dr. Thomas Nabity has successfully treated patients suffering from:

• Spinal Disc Herniations • Rotator Cuff Disorders • “Whip-Lash” Type Neck Pain

• Plantar Fasciitis • And Much More

Find out more at Dr. Thomas Nabity’s Seminar on January 18th, 2018 at 7:00 pm at our Hall Road location. To sign up please call

us at (586) 868-7000 or email us at info@empowerptandfitness.com.

Find out how to get a chance to win a $10 gift card! Details Inside! Call In &Win: SNOWFLAKE EDITION

Health & Fitness The Newsl tter About Your Health And Caring For Your Body

Review These Tips Before Clearing Your Doorway This Winter! PREVENT BACKPAINWHENSHOVELING

Inside: • Easy Tips On Shoveling Safely

• Win A $10 Target Gift Card

• Relieve Back Pain In Minutes

• Patient Success Spotlight

Warm up your muscles Cold muscles are more susceptible to injury, so warm up the large muscles in your lower back before heading out to shovel the snow. For example, start by placing a hot water bottle or heating pad on your lower back for 10 - 20 minutes, followed with some light aerobic exercises to get your blood moving.Thendosomegentlestretching.Somepeoplemayfind thatputting a ThermaCare Heat Wrap, or other brand of adhesive heat wrap, on their lower back not only keeps their back muscles warmed up but also helps remind them to pay attention to ergonomics and form. Use an ergonomic shovel It will help if you can minimize the degree you need to bend forward to shovel, so consider using a shovel with a curved handle, which will allow you to stay in a more upright stance. An adjustable length shovel can also let you shorten the handle length, so you are not straining to lift heavy snow that’s too far away from your body. Both of these factors will help take stress off your lower back. Finally, the lighter the shovel (e.g. plastic) the less weight you will need to hoist.

Pay careful attention to how you lift the snow Bend at your hips and with your knees, and lift with your leg muscles, not your back. Do not bend your back forward or twist your back at any point. Only lift an amount of snow that you can comfortably handle. Use a snow blower instead of a shovel. When used correctly, a snow blower can take much of the stress of snow removal off your back. Use the power of your legs to propel the machine forward, keeping your back straight (don’t hunch forward) and your knees slightly bent. If you would like to learn more on how to prevent yourself from a potential injury while handling tasks in the winter, contact us today. A medical expert will be happy to assist you!

Source:https://www.spine-health.com/blog/4-tips-protect-your-back-when-shoveling

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EASY TIPS ON SHOVELING SAFELY

Avoid shoveling whenever possible If you have lower back pain, snow shoveling is one of those activities that you should avoid whenever possible. Here are some options to get you started thinking about how to avoid shoveling this year. Find a volunteer to clear your snow. Many local nonprofit organizations, such as Boy Scouts, high schools and church youth programs require teens and young adults to provide a certain number of service hours in their community. Assisting someone with back pain by shoveling their driveways and walkways will almost always count towards their required minimum of service hours, so it’s a win-win: they will be helping you by shoveling your snow and you will be helping them fulfill their service requirements. If you fear you will or have injured your back while shoveling, contact us today to schedule an appointment. Our physical therapists will proceed with any necessary treatment guaranteed to provide you with for a pain free and active life. empowerptandfitness.com

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HEALTHY RECIPE

Sweet Potato Soup With Pistachio INGREDIENTS • 4 pounds sweet potato • 6 tablespoons vegetable oil • Kosher salt • 4 medium carrots, diced • 1 medium onion

HOW TO ENTER OUR DRAWING! You could be the winner of a $10 Target gift card! Count the number of snowflakes as seen above, in this newsletter and call in the correct answer in order to be placed in our drawing!

• 5 cloves garlic • 2 sprigs sage • 2 quarts low-sodium chicken stock • 1/4 cup orange juice and 1 tablespoon grated zest • 3/4 cup pistachios • 2 scallions

• 2 tablespoons mint leaves • Pinch cayenne pepper • 1/2 cup olive oil

INSTRUCTIONS Preheatoven to300°F.Tosssweetpotatowith4 tablespoonsvegetableoil and salt. Spread sweet potato on 2 rimmed baking sheets and bake for 1 hour. Increase oven temperature to 375°F and cook until sweet potatoes are tender and lightly browned around the edges, about 25 minutes. In a large pot, heat remaining 2 tablespoons vegetable oil over medium-high heat until shimmering. Add carrot, onion, garlic, sage, and a generous pinch of salt and cook, stirring, until vegetables are just tender. Add sweet potatoes and stock and bring to a simmer. Cook for 10 minutes until vegetables are very tender. Discard sage, if using. Add orange juice. Blendsoup until smooth.Season with salt. In amixing bowl, stir together pistachios,orangezest,scallions,mint,andcayennepepper.Fold inolive oil and season with salt. Serve soup, spooning pistachio salsa on top.

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through community collaboration. A community working together to end violence does make a difference.

Community Events

The mission of the Animal Control division is to protect the health and safety of our residents, and to protect animals and promote their humane treatment. The Animal Control division has adopted a no-kill philosophy, and will make every effort to promote pet adoptions of healthy, non-aggressive animals by the general public and by approved animal rescue organizations. To reduce the number of homeless pets, we will ensure that all dogs and cats are spayed or neutered prior to adoption.

All people have the right to a violence-free life. Turning Point recognizes the importance of empowering people and working to end violence by providing counseling, support, advocacy, and a safe haven. We are committed to improving the lives of victims/survivors of domestic violence and sexual assault through advocacy for changes in the “systems” and through community collaboration. A community working together to end violence does make a difference.

The mission of the Animal Control division is to protect the health and safety of our residents, and to protect animals and promote their humane treatment. The Animal Control division has adopted a no-kill philosophy, and will make every effort to promote pet adoptions of healthy, non-aggressive animals by the general public and by approved animal rescue organizations. To reduce the number of homeless pets, we will ensure that all dogs and cats are spayed or neutered prior to adoption. About Our Charities All people have the right to a violence-free life.Turning Point recognizes the importanceofempoweringpeopleandworkingtoendviolencebyproviding counseling, support, advocacy, and a safe haven. We are committed to improving the lives of victims/survivors of domestic violence and sexual assault through advocacy for changes in the “systems” and through community collaboration. A community working together to end violence does make a difference. ThemissionoftheAnimalControldivision istoprotectthehealthandsafety ofourresidents,andtoprotectanimalsandpromotetheirhumanetreatment. TheAnimalControldivisionhasadoptedano-killphilosophy,andwillmake everyefforttopromotepetadoptionsofhealthy,non-aggressiveanimalsby the general public and by approved animal rescue organizations. To reduce the number of homeless pets, we will ensure that all dogs and cats are spayed or neutered prior to adoption. Empower PT & Fitness Staff Are In The Holiday Spirit We are going to have a staff member dress up as Santa for the kids, on December 18th at the Hall Road location. That day is also going to be ugly sweater day at all clinics!

Think Empower PT & Fitness First Why You Need To Come Back In For Another Check Up: • Move without pain • Bend and move freely • Balance confidently and securely • Sit for long periods comfortably • Walk for long distances • Live an active and healthy lifestyle

TAKE CARE OF YOUR ACHES & PAINS BEFORE IT’S TOO LATE!

PRONE ON ELBOWS Lying face down, slowly raise up and prop yourself up on your elbows. Hold for 8 seconds. Repeat 8 times. Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.

HAVE YOU MET YOUR INSURANCE DEDUCTIBLE?

Helps low back pain

www.simpleset.net

An insurancedeductible istheamountofmoneythatyoumustpaybeforeyour 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 thosewhohavehadmajorsurgeriesorhaveachronic illnessareespecially likely to have a $0 balance remaining on their out-of-pocket expenses. This meansthatthecostofphysicaltherapycouldbeminimalorcompletelycovered 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 2018. Contact us today to schedule your appointment.

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