South Valley_Improve Your Health With 4 Easy Stretches

Health & Fitness

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

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.”

A Plank a Day Keeps the Doctor 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 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?

File this under good things to know!

With school back in session help your student protect their back! To mi n imi ze backpack - i nduced discomfort and pain that may create a bigger health problem, follow these backpack buying (and wearing) tips: Skip rolling backpacks. Most schools have flights of stairs, which requires lifting and carrying rolling backpacks up the stairs. Lifting the backpack to climb the stairs is going to be problematic for your child’s back. Look for structure. Many quality-made backpacks come with a padded back and a plastic frame sheet, which helps add structure and rigidity. This can help distribute the weight of the load.

Watch the weight. The weight of the backpack should be 10 to 15 percent of the child’s body weight or less and the heaviest items should be placed closest to the child’s back in the backpack. Make a two-strap rule. Opt for a backpack with wide, padded straps so your child can comfortably bear the weight of all the books. Avoid backpacks with a narrow string that might dig into the skin. Keep straps snug so the backpack fits right against the child’s back. Also, make sure your child actually wears the backpack with both straps over the shoulders so the weight is evenly distributed. Make sure your child is using the backpack correctly. Most backpack- related injuries can be attributed to

improper use, including tripping over backpacks, injuries to the face from kids swinging packs around, and shoulder injuries from improperly lifting heavy backpacks. Talk to your child about do’s and don’ts of basic backpack use.

Make sure to follow us on Facebook for our daily thread of Monday Meatless Menus, Tuesday Tasty Treats, Wednesday Workouts, Thirsty Thursday Smoothies and Fit Fact Fridays!

• Track weight loss • Track muscle mass gains/losses • Measure caloric intake levels Only $25 Full Body Composition Analysis GET THE INFORMATION YOU NEED TO FEEL AND LOOK YOUR BEST!

CALL TODAY! 408-365-8400 Fax: 408-365-8417

For scheduling and pricing questions please email

Practice News We want to not only help our patients but we love to give back to our community. Discover our events, recipes and goings on.

Physical Therapists Are The Mechanics Of Your Body!

Think PT First Why You Need To Come Back In For A Tune-Up Minor aches and pains are warning signals from your body to let you know something is not working properly. Don’t put off the pain until it’s too late. Come in today for a “Tune-Up.”

Calling All Golfers … October 5, 2017!! South Valley Physical Therapy will once again be a sponsor for the South Valley YMCA “Teeing off for Teens” Charity Golf Classic. As always we put together a foursome comprised of previous patients and staff members. It is a wonderful event held at the beautiful Cinnabar Hills Golf Club and best of all SVPT covers all your costs! Lunch, Golf, Drinks & Dinner! This year’s event will be held on October 5th… if you’d like to place your name in the drawing send an email to with your name and phone number… be sure to put GOLF in the subject line and get your submission in by September 21st!!

Take Care of Your Aches and Pains Before It’s Too Late.

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. 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

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.

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 .

Is Your Friend or Family Complaining about their ache? Tell Them to Check Us Out!

Do You Have Friends or Family Unable to Do The Following? • Climb stairs 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

If you know someone suffering with aches and pains give the gift of health. Refer them to South Valley Physical Therapy today. Pass along this newsletter or have them call us directly for a Free Pain Relief Consultation.

CALL TODAY! 408-365-8400 Fax: 408-365-8417

Page 1 Page 2 Page 3 Page 4 Page 5 Page 6

Made with FlippingBook - Online Brochure Maker