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.
Adults Over The Age of 31: How It’s Easy To Stay Healthy 4 Easy Stretches You Can’t Ignore Health & Fitness The Newsletter About Your Health And Caring For Your Body
• How to Improve Your Health With 4 Easy Stretches • A Plank a Day Keeps the Doctor at Bay
• Patient Results
• Laser Therapy
He a l t h & F i t n e s s The Newsletter About Your Health And Caring For Your Body
How to Improve Your Health With 4 EASY STRETCHES
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.
Check out the 4 Easy Stretches Inside>>>
“The key to good health is to keep your body flexible.”
What you can do to relieve pain and feel energized! 4 EASY STRETCHES 1. Hamstring Stretch 2. Iliopsoas Stretch
Stand facing a wall (or a counter) , use it to steady yourself if needed. Take a large step forward with one leg. Straighten the knee of the forward leg, while shifting your body weight onto the bent, back leg. Hands on the forward knee. Hinge forward from the hips, keeping your back straight. Push your hips back until you feel a definite, but not painful, stretch at the back of the forward knee. For a greater stretch put your heel on a step. Hold for 20 seconds. Repeat 3 times on both legs.
Assume a wide, long lunge position with hands on hips. Tuck the buttocks under while you shift your weight to the forward leg. Keep your good posture. Hold for 20 seconds. Repeat 3 times on both legs.
4. Piriformis Stretch
3. Shoulder Flexion Stretch
Lie on your back with knees bent, feet flat on floor. Cross one leg overtop. Lock hands around knee. Pull knee to chest. Hold for 20 seconds. Repeat 3 times on both legs .
Stand in a corner of the room with one foot in front of the other. Put your hands on the wall. Make sure to keep your back flat! Reach arms up overhead. Move chest towards the wall to feel a stretch in the chest. Hold for 20 seconds. Repeat 3 times
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REFER A FRIEND Do You Have Friends or Family Unable to Do The Following? 9 Move without pain 9 Bend and move freely 9 Balance confidently and securely 9 Sit for long periods comfortably 9 Walk for long distances 9 Live an active and healthy lifestyle Think NorthEast First!
Patient Results
Consult The Experts
DR. MICHAEL VERDE, MD, DC
We are excited to announce that Dr. Michael Verde, MD, DC has joined the NorthEast Spine & Sports Medicine team. He will be seeing patients in our Jackson, Point Pleasant and Toms River locations. Dr. Verde is a board-certified Physiatrist with fellowship training in Interventional Spine and Sports Medicine. A former chiropractor, he adds a unique touch to our team. Please join us in welcoming him to the family!
The pain is gone! Success Story:
“For 30 years I suffered with pain which I thought was normal. Thanks to the treatment I have received from the doctors [of NorthEast Spine and Sports Medicine], the pain is gone. I feel great. It’s unbelievable to be pain free! Thank you to every member of the office.” -C.M.
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Don’t let pain become a way of life Pinpoint the exact cause of your pain or injury!
Relieve your spinal pain! Do you suffer with a y of the following symptoms? • Pain while bending or reaching • Chronic back pain • Difficulty with stiffness and soreness • Pain from an old injury or accident • Difficulty completing simple tasks • Radiating pain to muscles and joints
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5 Get Better Faster With Robotic Laser Therapy Manage Pain. Reduce Inflammation. Speed Recovery.
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2 3 8 6 Benefits of Laser Therapy: • Rapid relief of pain without the use of addictive prescription painkillers • Strong anti-inflammatory effect • Non-surgical treatment • No negative side effects • Timely healing of sprains & strains 2 1 4 2
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Laser Therapy is the use of specific wavelengths of light to treat painful and debilitating conditions. Light energy enters the damaged cells and stimulates inter-cellular activity. This reduces pain in the area and speeds recovery of the damaged cells. Once the cells recover, the healing process is complete. Laser Therapy is a painless treatment that lasts an average of 8 minutes. You may experience a comfortable sensation at the point of application. The effects of Laser Therapy are cumulative; therefore, expect to see improvement as you proceed through your treatment plan. At NorthEast Spine and Sports Medicine we are proud to offer another cutting-edge technology to help our patients get back to the things they love faster.
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Zucchini Linguine Recipe
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INGREDIENTS • 1 lb tomatoes, finely chopped • 1 tablespoon chopped basil • 1 tablespoon chopped parsley • 2 garlic cloves, minced • 2 teaspoons kosher salt
• 1 small red chile, seeded & minced • 1/3 cup extra-virgin olive oil • 12 ounces linguine • 3 baby zucchini, thinly sliced • 1/4 cup freshly grated Parmesan cheese, plus more for serving
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DIRECTIONS In a large bowl, toss the tomatoes with the basil, parsley, garlic, salt, chile and olive oil. In a large pot of boiling salted water, cook the linguine; drain well. Add the linguine to the bowl along with the sliced zucchini and toss. Add the 1/4 cup of grated cheese, toss again and serve in bowls, passing more cheese at the table.
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You Have The Right To Choose Your Provider Whether you want to come in because you’ve suffered a recent injury or you want to improve your physical health, tell your doctor about NorthEast Spine and Sports Medicine. Get started feeling better today! See our medical professionals for: • Recent injury • Nagging aches and pains • Shoulder, wrist or elbow pain • Joint pain and movement problems • Walking or balance difficulties
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Experience the many health benefits of one simple daily exercise. A Plank a Day Keeps the Doctor 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) • Start by lying face down. You may want to put a pillow under your abdomen if it is uncomfortable to lie flat. • Bring your elbows underneath you, then gently rise up onto your elbows and knees, so that your abdomen is off the floor. • Keep your abdomen tucked gently in so that your body is straight without sagging. • 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! • It is important to start off with small increments and build over the course of a week as you become stronger. • To advance the plank and make it more difficult, lift your knees off the ground, keeping your body straight. • Ideally, you should be able to hold this position for 2minutes • 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 or chiropractor?
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