Health & Fitness Newsletter by Advanced Physical Therapy
HEALTH & FITNESS The Newsletter About Your Health And Caring For Your Body
“Don’t Experience Inactivity Due To Pain.” IMPROVE YOURHEALTHWITH FLEXIBILITY
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.
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• Improve Your Health With Flexibility • A Plank A Day Keeps The Doctors At Bay • See What Our Patients Have To Say • The Ideal Protein Weightloss Method
HEALTH & FITNESS The Newsletter About Your Health And Caring For Your Body
“It’s Easy To Stay Healthy After The Age of 31!” IMPROVE YOURHEALTHWITH FLEXIBILITY
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. 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 their 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.
“ Like your muscles, your bones get stronger when you make them work. Weight-bearing and resistance exercises are IMPORTANT for building bones and keeping them strong.”
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Look inside to learn more about our programs and say good-bye to inactivity and return to a pain-free, active lifestyle!
Doctors At Bay 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) Experience the many health benefits of one simple daily exercise.
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. 6. To advance the plank and make it more difficult, lift your knees off the ground, keeping your body straight. 7. Ideally, you should be able to hold this positon 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 you 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?
Do you want a natural solution to improving your health? Gain your freedom from pain medication and avoid costly surgery with physical therapy!
We can help you: Naturally relieve stiffness and swelling. Prevent aches and stiffness. Be more active with your friends and family.
Have more energy. Feel better at work.
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Eating Right Never Tasted So Good! Health Tips eutral spine. wards in a very controlled manner. out moving joint by joint. o the start position.
Exercise Essentials Try these pain relief exercises:
Great For Back Pain
Start position
CARROT SALAD
CHILD’S POSE Kneel on the floor, buttocks over heels. Stretch arms forward far as you can. Let head and trunk sag to the floor and hang heavy. Keep buttocks over heels. Relax. Repeat 6 times.
Think about moving joint by joint
egmental Extension
Start
Buttocks over heels, stretch arms
9 INGREDIENTS: • 1/4 cup olive or canola oil • 2 tablespoons lemon juice
ith good posture. eutral spine.
Great For Hip Pain
ckwards in a very controlled manner. out moving joint by joint. ush into pain. o the start position. • 2 tablespoons honey • 1/4 teaspoon of salt • 1 1/2 cups Stonyfield Organic Fat Free Vanilla Yogurt • 10 medium carrots, shreded • 1/2 cup dried cranberries • 1 small red onion, chopped • 1/2 cup chopped almonds DIRECTIONS: In a small bowl, combine oil, lemon juice, honey, salt, and yogurt. Whisk until well blended. In medium size mixing bowl, toss carrots, cranberries, red onion, and almonds. Pour yogurt mixture over carrots and toss. Place salad into a serving bowl and serve.
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.
Start position
Exercisescopyrightof
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Think about moving joint by joint
Some People Show Dramatic Health Improvements With as Little as a 2%WEIGHT LOSS - David Katz, MD, MPH, director of Yale University’s Prevention Research Center and of the Yale Preventive Medicine Center What can modest weight loss do for your short and long term health... lower blood pressure
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reduce LDL [”bad”] cholesterol; improve glucose tolerance; and lower the risk for cardiovascular disease Ideal Image Clinic Pam Krasuski, RN/Owner Weight Management Consultant
Join us at our next Information Workshops! June 26th 6:30 pm - 8:00 pm July 10th 6:30 pm - 8:00 pm July 24th 6:30 pm - 8:00 pm
Have you previously done the Ideal Protein weight loss method and gained some weight back? I’d love to help you do a reboot and get re-focused! Give me a call today! 785-543-4807 eviously d Ide you do a re
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