Northern PT: Improve Your Health with 4 Stretches

Newsletter

Improve Your Health With INCREASED FLEXIBILITY

Stay Limber & Active This Season!

• Improve Your Health With Increased Flexibility • A Plank A Day Keeps The Doctors At Bay • Seasonal Recipe • Free Injury Evaluation

Newsletter

Improve Your Health With INCREASED FLEXIBILITY

• A Plank A Day Keeps The Doctors At Bay • Exercise Essential • Seasonal Recipe • Free Injury Evaluation

Improving Mobility and Motion: Motion is essential to your quality of life. Whether it is an everyday task such as emptying the dishwasher, a sports activity like golf, or an essential activity such as performing your job, a physical therapist can help you experience improved mobility and function. Physical therapists also help prevent injuries and promote a healthy lifestyle by improving strength, flexibility, balance, and coordination.

Many common aches and pains stem from tight muscles and poor movement. We were made to move and today’s lifestyle of sitting in the car, at work and at home, means tighter muscles. In addition, as we age our connective and muscle tissues naturally become stiffer. Therefore, the older you get, the more important a daily stretching routine becomes. The key to good health is to keep your body flexible. This helps your circulatory, respiratory, lymphatic, and musculoskeletal systems. When your tissues are flexible, normal blood and lymphatic fluids circulate the body easier, oxygenating your tissues properly. This helps you feel energized, relieves pain, and allows you to perform daily tasks without feeling tired.

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A PLANK A DAY KEEPS THE DOCTORS AT BAY

Lumbar Segmental Extension Preparation: Stand with good posture. Find a neutral spine. Execution:

Bend backwards in a very controlled manner. Think about moving joint by joint. Do not push into pain. Return to the start position.

Sidelying

Lie on your side. Place a pillow between your knees for support. Relax.

6. To advance the plank and make it more difficult, lift your knees off the ground, keeping your body straight.

A plank is a simple exercise that anyone can do to improve their core strength. This exercise helps you strengthen so many of your muscles, guiding them to work together. Your core muscles are vital to the health of your low back and spine. If you suffer from an achy back or neck, then try doing this exercise to feel better. How To Do A Plank: (If you are unsure about doing this exercise, call us first) 1. Start by lying face down. You may want to put a pillow under your abdomen if it is uncomfortable to lie flat. 2. Bring your elbows underneath you, then gently rise up onto your elbows and knees, so that your abdomen is off the floor. 3. Keep your abdomen tucked gently in so that your body is straight without sagging. 4. Try to hold this for 30 seconds if you can. You may feel your muscles shake a little while doing this, which means they are working! 5. It is important to start off with small increments and build over the course of a week as you become stronger.

7. Ideally, you should be able to hold this position for 2 minutes.

8. You may have some soreness the next day as you are using muscles that have not been worked that way in a while.

For a healthy spine, keep doing your exercises and remember our physical therapists need to see you for a check-up. You see your dentist every 6 months to keep your teeth and gums healthy. Why not your PT? Your physical therapist is the mechanic for your whole body to keep your spine and extremities moving like they should. Detecting a problem early can lead to a simple treatment solution that can save you a lot of pain, and financial burden down the road. Call us today to speak with your therapist about your problem before it becomes a PROBLEM. You see your doctor every year, your dentist twice a year, when was the last time you saw your physical therapist?

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Exercise Essential

Patient Success Spotlight

Think about moving joint by joint

Start position

Lean backward

Great For Hip Pain

Come Back In For An Evaluation Whether you want to come in for a check-up, suffered a recent injury or you want to improve your health, you can choose the physical therapy practice you want! Come back to Northern Physical Therapy for a consultation today! “It was great. I normally I hate going to doctors or anything in the medical field but I looked forward to my appointments here at Northern Physical Therapy. Great people, great conversation, good music, and they knew what they were doing. Thank you!” “Great people, great conversation, good music, and they knew what they were doing. Thank you!”

Think about moving joint by joint

LUMBAR SEGMENTAL EXTENSION Stand with good posture. Find a neutral spine. Bend backwards in a very controlled manner. Think about moving joint by joint. Do not push into pain. Return to the start position. Repeat 5 times.

Green Bean Casserole

• 1 tbsp plus • 2 tsp canola oil

Lie on side. Use pillows for support.

• 1 1/2 cups diced onions • 2 cups sliced mushrooms • 2 tbsp cornstarch • 1/2 cup reduced-fat sour cream House Seasoning: • 1/2 tsp salt • 1 cup kosher salt

Good For A FREE Injury Consultation Beat Aches & Pains!

• Nonstick cooking spray • 5 cups sliced green beans • 4 1/4 cups chicken broth • 1 cup panko breadcrumbs • 1 cup grated Parmesan

• 1/4 cup garlic powder • 1/4 cup black pepper

Preheat the oven to 350 degrees F. Spray a 1 1/2-quart baking dish with nonstick spray. Boil the green beans in the chicken broth for about 20 minutes, and then drain, reserving 1 1/2 cups of the chicken broth. Mix together the breadcrumbs, parmesan and 2 tsp of the oil in a small bowl. Set aside. Heat the remaining 1 tbsp oil in a large skillet over medium heat. Saute the onions until translucent, and then add the mushrooms and continue to cook for 3 to 4 minutes longer. Remove from the heat. Pour the reserved 1 1/2 cups chicken broth back into the pot the green beans boiled in and bring to a boil. Add the green beans to the skillet with the mushrooms and onions. While that is coming to a boil, combine the cornstarch and 1/4 cup water in a small bowl to make a slurry. Slowly pour the slurry into the boiling broth, whisking constantly as it thickens, about 2 minutes. Pour the thickened mixture over the green beans and add the sour cream, House Seasoning, and salt. Stir well. Pour into the baking dish and sprinkle with the panko and cheese mixture. Bake for about 10 minutes, and then broil until the breadcrumb topping is slightly browned. House Seasoning: Mix together the salt, garlic powder and pepper.

Mention or bring in this coupon for a FREE Consultation with one of our physical therapy specialists! • Recent injury • Nagging aches and pains at work • Back and neck pain • Joint pain and movement problems • Walking or balance difficulties while working

CALL TODAY! (802) 626-4224

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