Nestor PT: Be Healthier Stronger and More Active


It is common aspiration to become healthier, st ronger, or more active. However, this can sometimes be a difficult feat, with lack of time, pain, injuries, or difficulty sticking to

a nutritious diet. (continued inside)

INSIDE: How You Can Become Healthier, Stronger and More Active The 7 Tips You Can Do On Your Own Proper Nutrition In The New Year



How You Can Become Healthier, Stronger and More Active


261 Main Street North Smithfield, RI 02896

Winner of our Facebook Challenge: Joyce Lefebvre. Thanks for “liking” and “sharing” our posts and checking in when at the clinic. Joyce will receive a FREE Gas Gift Card!!

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How You Can Become Healthier, Stronger and More Active

When you are in pain, undesirable chemicals within your body are heightened, which can increase stress. As a result, your endocrine system becomes affected, which works to regulate the hormones in your body. Fortunately, the vast majority of aches and pains can be successfully treated by a licensed physical therapist. At Nestor Physical Therapy, our team is comprised of movement experts who have the knowledge and training to diagnose, evaluate, and treat any musculoskeletal condition that comes their way. To find out more about how our services can help you live a healthier, stronger, and more active life, contact our office today! Your health and you: The term “health” is all relative. It essentially means that your body is operating at its highest levels of function in regards to breathing, circulation, digestion, and more. It doesn’t necessarily mean that you

have to be the most athletic person in the room. Any step you make toward helping your body function at its optimum levels is a step toward becoming a healthier you. Your physical therapist can provide you with exercises, stretches, and nutritional tips that can help increase your health and help you feel physically better overall. Increasing your strength and flexibility: It is no secret that strength and flexibility both play important roles in your health. Did you know that there are approximately 642 skeletal muscles in the human body? Your muscles work hard, not only to help you move, but also to support your circulatory and breathing systems. When you become stronger and more flexible, you become healthier overall. Our physical therapists can guide you through proper exercises and specialized treatments in order to relieve your joint and muscle pain, increase your strength and flexibility, and improve your overall health.

Call Today! 401-356-4777

The 7 Tips You Can Do On Your Own

Physical therapy treatments can help improve your health, but they only work if you apply healthy lifestyle choices in your everyday life, as well. Some tips you can do on your own to become healthier, stronger, and more active include: 1. Taking care of aches and pains. Don’t let these long-term problems linger. Contact Nestor Physical Therapy for professional help.

6. Breathing! Work on your deep breathing in order to increase your oxygen intake and get your lymphatic system moving. 7. Getting enough sleep. Sleep at least 8 hours a day. It is best to get into a routine where you are going to bed and waking up on a regular cycle. This helps your endocrine system. Contact Nestor Physical Therapy today! Are you looking for assistance with increasing your health, strength, and physical activity? Our team at Nestor Physical Therapy would love to help you live your highest quality of life.

2. Limiting your sitting. Get up every 30 minutes to walk around at work and home.

3. Getting out and moving. Exercise regularly, even if it’s just taking a short walk every day.

4. Maintaining a nutritious diet and controlling portion. Make sure your food intake is nutritious and portioned. By chewing your food thoroughly, you won’t feel as if you have to eat as much.

5. Drinking more water. Water keeps your body systems functioning at an optimum level.

Contact us today to begin your new chapter toward becoming a healthier you!

Who Do You Know That Needs Our Help?

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

If you answered “yes” to any of these, please call us today at 401-356-4777

Patient Success Spotlights

“2+ years ago, my doctor asked if I lived near North Smithfield because he knew a “cracker jack” physical therapist! This is now my 3rd journey with Nestor PT, this time having both knees replaced. The journey was long, but as with my back and rotator cuff repair, I’ve reached all of my goals! With the exercises and insights from Dr. Nestor as well as Josh & Dave, I will continue to get stronger with FINALLY no pain in my knees after so many years! I cannot recommend this group ENOUGH!” - Susan Duffy “...I will continue to get stronger with FINALLY no pain in my knees...”

“I came to Nestor Physical therapy with a 3-month history of right inner knee pain. The pain affected my ability to skate, hike, & run. Since starting therapy, I have been able to resume hiking and running. I also plan to start playing hockey again. My knee is 100% better and I am happy to be active again and being back outdoors. Thanks to Dr. Nestor, Josh, Dave and the whole NPT team for getting me back to 100%.” - Paul Astphan “Thanks to Dr. Nestor, Josh, Dave and the whole NPT team for getting me back to 100%.”

Proper Nutrition In The New Year

By maintaining a nutritious dietary plan with the help of a physical therapist, you should quickly begin to notice a decrease in your pain and inflammation symptoms. In addition to this, you can also help manage your pain and inflammation through: • Daily exercise: Exercise will keep the muscles warm, which can alleviate pain or stiffness, and stop the inflammation from becoming worse. • Stress management: If you’re feeling mentally stressed, your body can become physically stressed - causing more inflammation and a longer recovery rate. Taking time to relax can actually allow you to heal quicker!

• Weight loss: If you have some unwanted weight, getting down to your ideal body weight will help with your pain and inflammation.

Schedule your consultation with Nestor Physical Therapy today to discuss nutrition plans with one of our licensed physical therapists and gain additional advice on other ways you can help manage your pain!

Tuscan Brick Chicken

Tuscan chicken is typically made with rosemary and lemon and grilled. I wanted to use the fresh herbs from our garden, so I used fresh rosemary, lemon thyme, oregano, and sage.

One of the frustrations people have when cooking chicken on the grill is that it gets dry. To keep the chicken from drying out, I made a brine with kosher salt, black peppercorns, the rind of a whole lemon, fresh rosemary, thyme, oregano, and sage. Once the brine has cooled, place the chicken and the brine in a large pot or brining bucket. Let it sit in the

fridge for at least 4 hours or as long as overnight.

Remove the chicken from the brine and dry. I spatchcocked the chicken so it will lie flat when grilling. Check YouTube for a “how-to” video.

Next, lightly coat the chicken with olive oil. Season both sides with kosher salt and fresh cracked pepper. I then made a rub by chopping fresh rosemary, lemon thyme, oregano, and sage. Apply the fresh herbs to the chicken.

Set-up the grill for direct grilling. Place the chicken on the grill and place the brick(s) on top of the chicken (bricks are covered with tin foil). Grill on medium high for about 20-25 mins. Watch for flare-ups. Remove the brick(s) and spray or baste the chicken with a mix of lemon juice and white wine. Now flip the chicken and put the bricks back on top of the chicken. Grill for another 20-25 mins. Check for doneness with an instant- read thermometer. Slice a lemon and grill cut side down to squeeze over the chicken when serving. I served the chicken with roasted carrots in a sage-brown butter sauce and smoke roasted potatoes with whole garlic cloves and fresh herbs. Enjoy.

PS. I doubt you’ll have any, but left-over chicken can be used to make a delicious chicken salad!


Arthritis InTheNeck


Theproblemwitharthritis is the lossof rangeofmotion in theneck joints. Asbonewearsonbone, the surfaceof thebones actually start to change shape.This thins thebones in the neck in someparts leading to a lossof heightbetween thebones.Due t abnormalwearand tear,newbone forms where it shouldn’t, creeping into the holeswhere the spinal cord passes through. In addition it can rub on the nerves out to your neck, shoulers, arms and even hands. This can lead to a condition called cervical spinal stenosis,whichcanbequitepainful. Whatcanbedone tohelpneckarthritis? Whilepainmedicationscanhlp control pain, they don’t address the root cause of the pain,which is poor strength and lackofnormalmovement.Theneck jointson the sideof the spinenormallyexperiencewearand tearover theyears.However,when this wear and tear is accelerated due to poor posture,weakness or injury, this can lead to limited,painful rangeofmotion. Inaddition,withneckarthritis, thesmallermusclesthatguide themotions of theneckbecomeweaker,eventually leading tomore rubbingandarthritis. Bygentlystretching these tightand restricted jointswithspecifichandson therapy ndexercises,rangeof otioncanbereturned.Whilephysicaltherapy cnot restore the cartilage or change the bony structure, it can certainly helpyourneckmovebetter,becomestronger, reducepainandgiveyou the pwer tostayhealthier longer. imple test. See if you have restricted cervical joints.Standwith yourbackagainst thewall.Canyou touch thebackofyourhead t thewall whilekeepingyourchin level? Ifyoucannot, thenyourneck jointsare limited andyouneedphysical therapy to restore the range fmotion. Try this

This is a great appetizer for the holidays. It looks fancy but is quick and easy tomake.Yourguestswill think you are agourmet chef!

Thecheesecanbe smokedonagasgrill if youmakea smokerpack. Iused the charcoalgrill.

Youwillneeda cedarplank, camembert cheeseorabrie (soft creamy cheese), pepper jelly, and1-2 jalapenos.

Place theplankon thegrill for1-2minutesa side.Youwill see somegrillmarksand youwill start to smell the aroma of the cedar plank. (See thegrillmarks in the picture).

Spread the pepper jelly on the cheese. Slice the jalapeno in half, remove the seeds if you like it on themildside,andarrange jalapenosliceson topof thecheese.Slice the jalapenocrosswisewith the seeds if you like it spicy.Place the cheese in the plank. Place the plank on the grill (indirect heat) no flame under the plank. (See picture).Add a fewwood chips to the charcoals.Use smoker pack if using gas grill.Cook about 10minutes until the cheese becomes soft.Some of the cheesewill start to ooze out.

Is your neck pain affecting your balance? Have you ever seen a person with t ir head protruding forward and their body bent over?This can be subtle orquite noticeable.With neck pain, limited neck posture results in loss of balance. Just pull anyone by thir nose and youwill see theywill falter forward.This isbecause thenormal linesofgravity through thebody changewhen thespineposturechanges. If youorsomeone youknowhas poorbalance, itcouldbeaproblemwith theirposture. Getyourneckmovingand feelingbetter.Callus to learnmoreaboutour programs today!

Servewithgrilled bread or fancy crackers. Enjoy!

Try thismovement forneckpain relief. RelievePain InMinutes:

Patient Success Spotlight


CERVICALROTATION Turn yourhead towards the side, then returnback to looking straightahead.

“Sincemy initialonsetof injury, Ihavebeensufferingmajor tingling inmyarmandneckpain. I'vebeen to2otherphysical therapistsand Dr.Nestorhaseliminatedmysymptoms.Hehasgivenmehope that Icanmakea full recoveryandgetback to theactive life that Ihad!” -MichaelOrsini

CallToday! 401-356-4777

Call Today! 401-356-4777

Exercise Essentials Flexibility, strength, and stability are needed to keep you moving. Share this with a friend or family member to help keep them healthy too!

HAMSTRING STRETCH While sitting, tighten your top thigh muscle to press the back of your knee downward towards the ground. Repeat 10 times on both legs.

CLAM SHELLS While lying on your side with your knees bent, draw up the top knee while keeping contact of your feet together. Do not let your pelvis roll back during the lifting movement. Repeat 6 times on each side.

Exercises copyright of

Relieves Lower Body Pain





Expires: 2/29/20 Call today as spots are limited!

Call today as spots are limited!

Expires: 2/29/20


Call Today! 401-356-4777

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