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 YOUR HEALTH WITH 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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LOOK INSIDE FOR A FREE PHYSICAL THERAPY SCREENING!
• 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 YOUR HEALTH WITH 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.”
www.aptnewton.com
Look inside to learn more about our programs and say good-bye to inactivity and return to a pain-free, active lifestyle!
A Plank A Day Keeps The Doctors At Bay Experience the many health benefits of one simple daily exercise.
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. 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.
www.aptnewton.com
Mention or Bring in This Coupon Today For a FREE Back Pain Screening
Offer valid for the first 25 people to schedule. Expires 07-30-17. CALL TODAY: (316) 283-7187
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Patient Results Great, s uper g reat, I can do everything I want to! “Before therapy, I had horrible pain , double blurry vision, no balance, I couldn’t walk straight and I had no confidence in myself period, even for ordinary things. Since therapy, I am great, super great, I can do everything I want to except get on a roof and clean gutters.” - S.G. Child's Pose Preparation:
Exercises designed by Neil Trickett, Dec 16 2014 — Page 2 of 2
I always recommend Newton A.P.T! “I recently had a total knee replacement. I did have a choice of where to have therapy, so I went to Advanced Physical Therapy. I was back to work in 5 weeks for half days to start out. Not bad for being told by my surgeon it would be 8-10 weeks because I’m on concrete all day. I just have to say you guys worked me over pretty hard, but it all paid off in the long run! I wish to thank you for everything you did for me . Y ou ' r e kind and caring towards me. I always recommend Newton A.P.T. to anyone. Thanks to all of you!” - R.S. Bend for Think ab Return to Execution:
Very h appy & s atisfied with the care I received! “When I started PT I was in a lot of pain and unable to even lift my leg off of the exam table. Morgan and Stefanie were very patient with me and did an excellent job in guiding me to reach my treatment goals. I am very happy and satisfied with the care I received at Advanced Physical Therapy.” - C.M.
Congrats to Tim and Brooks getting into PT school at Wichita State University.We wish them the best in their future endeavors! There are some new faces that we would like to introduce, our new techs are Marissa Orloske and Alexis Montgomery. Marissa is very excited to be interning here. She is originally from Bel Aire, KS and currently lives in Wichita. In the fall, she plans to graduate with her bachelor’s degree in Exercise Science from Wichita State with hopes of applying to graduate school to become a physical therapist. In her free time she enjoys playing recreational sports and
Kneel on the floor, buttocks over heels.
Execution:
Stretch arms forward far as you can. Let head and trunk sag to the floor and hang heavy. Keep buttocks over heels. Relax.
Lumbar S Preparation:
going to football and basketball games. She also volunteers at various healthcare organizations in Wichita on a regular basis, and loves seeing the positive impact that they have on the community. Alexis is a native from Florence, South Carolina. She attended Mars Hill University from 2011 until 2015 and received her bachelor’s of Science Degree in Athletic Training and a minor in coaching. While attending Mars Hill University she was a track and field athlete for 4 years. She is currently enrolled in the Exercise Science Master’s Program at WSU. Her goal after receiving her Master’s degree is to work for collegiate sports team s as an Athletic Trainer and eventually work for professional sports teams.
Restoring Function, Renewing Life Wear your Advanced Physical Therapy shirt for a Advanced Physical Therapy NEWTON • HESSTON 316.283.7187 Check us out online and on facebook! Thank you to all of you that donated on Red Nose Day, May 25th. With your help we raised enough money for 781 meals. What’s Red Nose Day all about? Through the power of entertainment, Red Nose Day raises awareness and money to help the kids who need us most, both at home and around the world. Their mission is to end child poverty, and in the last 25 years they’ve raised over $1 billion globally. Execution: Bend ba Think ab Do not p Return to Stand wi Find a n
C atulati s to r T-sht Winn s! Congratulations to our T-shirt winners, Don Jost and Kirk Olson! Don wore his t-shirt around town and Kirk wore it into APT and entered into the drawing. You can be our next winner!
Wear your t-shirt around town and if we see you, we will enter your name into the drawing!
chance to WIN a Visa Gift card.
You can feel Better! No referral needed. Just give us a call to schedule an appointment. 316-283-7187 Newton / Hesston Locations
You can be the next winner!
www.aptnewton.com Hesston (620)327-3482 701 S. Main • Hesston, KS We will draw one winner every two weeks.
www.aptnewton.com Newton (316)283-7187 2311 S. Kansas Ave. • Newton, KS
Sidelying
with good posture. neutral spine.
Eating Right Never Tasted So Good! Health Tips CARROT SALAD rwards in a very controlled manner. bout moving joint by joint. to the start position.
Exercise Essentials Try these pain relief exercises:
Great For Back Pain
Start position
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
Segmental Extension
Start
Buttocks over heels, stretch arms
9 INGREDIENTS: • 1/4 cup olive or canola oil • 2 tablespoons lemon juice
with good posture. neutral spine.
Great For Hip Pain
ackwards in a very controlled manner. bout moving joint by joint. push into pain. to 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
Exercises copyright of
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WIN A VISA GIFT CARD Whoever has the most “check in’s” at Advanced Physical Therapy in Hesston or Newton on Facebook wins a Visa giftcard. Check in today!
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
• • • •
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
2311 S. Kansas Ave. Newton, KS 67114
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