Health & Wellness Newsletter by Centra Rehabilitation
Health & Wellness
“Gain More Energy At Any Age!”
MORE MOVEMENT, MORE ENERGY
Do you sometimes feel sluggish, tired, achy, sore or have low energy? You could be suffering from some basic physical problems. If you sit still for long hours in your car, at your job or at home watching TV, you are hurting your body over time. (continued inside)
INSIDE • More Movement, More Energy • Exercise Essentials
• 10 Easy Steps To Relieve Pain & Have More Energy • Free Analysis • 3 Natural Ways To Beat Spring Allergies
Health &Wellness
10 Easy Steps To Relieve Pain & Have More Energy | Exercise Essentials | 3 Natural Ways To Beat Spring Allergies | Free Analysis
“ Prepare To Enjoy More Movement Pain Free! ” MORE MOVEMENT, MORE ENERGY
Without frequent movement, your muscles waste away, joints become stiff and normal chemical processes in your body change. In fact, your circulation and lymphatic systems slow down causing a backup of toxic wastes, such as cholesterol, that are normally produced and excreted. There are many studies that show changes occur in the human body with less movement. Lack of movement and poor posture are the most frequent causes of low back pain, headaches, neck pain, shoulder pain and pain in the hips / knees or legs. Slumped posture actually changes the shape of your spine, closes the joints of your shoulders, tightens the tissues around the hips and produces a host of other problems. “There is one fundamental rule of the human body; it was made to move!” Sometimes people find themselves not moving like they use to or having difficulty moving due to pain. The restriction in movement has the potential to lead to other health problems. To be healthy, a big emphasis needs to be placed on movement. In order to keep moving, your body needs to be flexible, strong, have good balance and good nutrition. The medical experts at Centra Rehabilitation can help relieve your pain, re-align your body and get you moving. You can have more energy at any age!
“Seek Pain Relief Through Movement!” 10 EASY STEPS TO RELIEVE PAIN & HAVE MORE ENERGY
Easy steps to pain free movement and more energy: 1. Decide to get up and get moving 2. Get up from your chair every 20 minutes and walk around, even if just for a few seconds 3. Walk or exercise at least 30 minutes everyday 4. Drink plenty of water
5. Stretch your legs, hips, spine and neck daily for 10 minutes 6. Don’t push into painful movements 7. Make sure you are sitting properly at your desk or computer 8. Take frequent breaks to deeply inhale / exhale 9. Stretch your arms overhead frequently throughout the day 10. Do strengthening exercises 2-3 times/week
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Healthy Recipe
CHOCOLATE PEANUT BUTTER ENERGY BALLS
Ingredients • 2 cups of rolled oats
• ½ cup of peanut butter • 1 tsp of vanilla extract • 1 scoop vanilla whey protein powder • ½ cup of dark chocolate chips
• ½ cup of ground flax seed • 1 tbsp of black chia seeds
• 1 tsp of cinnamon • ½ cup of raw honey
Directions Add rolled oats, ground flax seed, chia seeds, cinnamon, honey, peanut butter, vanilla extract, and vanilla protein powder to food processor. Pulse until ingredients are blended (about 7-9 times). Add mixture to a large bowl, add in chocolate chip. Stir to combine. Form energy bite mixture into 1” balls and place on parchment paper lined baking sheet. Cover and place in refrigerator for 2 hours. Serve! Author: Krista @ https://www.joyfulhealthyeats.com/no-bake-chocolate-peanut-butter-energy-balls/
In just 5 visits my pain was gone! “Centra Rehab is the best...and I’ve tried other places. I was having severe low back pain and in just 5 visits my pain was gone! I am recommending Centra to everyone! If you have back pain, you need their Bounce Back Program! It worked for me!” -Martin M., Lynchburg, VA They met all my needs! “I went to Centra Rehab seeking treatment for headaches that were interrupting my life. My therapist determined that I was experiencing a tension-type headache which was resulting from tightness in the muscles of my neck. My therapist worked with me to treat my pain, increased my flexibility and strength, and improved my posture. They also offered suggestions for making changes to my work space. They met all my needs and now I am headache free!” -Donna K., Lynchburg, VA Patient Spotlight
Staff Spotlights Hallie Afentakis, PT, DPT Gretna Clinic
Jackson Connell, PT, DPT Nationwide Drive, Lynchburg Clinic Jackson is a Lynchburg native who joined our team in August 2016. He has developed a passion for treating patients with orthopedic injuries. His primary areas of interest are manual therapy for the spine, treatment of the shoulder, hip and knee, as well as post-surgical rehabilitation.
Hallie has experience in variety of settings, which include acute care and outpatient rehabilitation. She holds multiple certifications for therapeutic treatment of the cardiovascular patient and she has a special interest in specific sport- related orthopedic injuries, especially in dance and dance medicine. As an active person who
appreciates various forms of recreation, Hallie enjoys facilitating recovery from physical impairments that hinder an active lifestyle.
Do you want a natural solution to your pain? Gain your freedom from pain medication and avoid costly surgery with physical therapy!
CentraOutpatientRehabilitation http://rehab.centrahealth.com/
People who go to physical therapy experience: Natural relief for aches and pains Less difficulty in reaching or bending More social activity More energy More strength Better days at work
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3 Natural Ways To Beat Spring Allergies
1. Limit your time outdoors. Each spring, trees release billions of tiny pollen grains into the air. When you breathe them into your nose and lungs, they can trigger an allergic reaction. Staying inside can help, especially on windy days and during the early morning hours, when pollen counts are highest. 2. Get natural relief. Some herbal remedies may help stave off allergy symptoms. More research is needed, but an extract from a shrub called butterbur shows promise. Biminne, a Chinese herbal formula with ingredients like ginkgo biloba and Chinese skullcap, may also help. One study found that people who took biminne five times a day for 12 weeks still felt the benefits a year later. Do you have pain while reaching or bending? If you are not moving like you once were, please don’t hesitate to come in for a check up and get back on track to feeling great again. Call the clinic nearest you today!
3. Tweak your home. Simple changes make a difference. Shut all windows to keep out pollen. Use an air conditioner to cool your home instead of a fan, which draws in air from outside. Take off your shoes at the door and ask guests to do the same. That keeps allergens outside. Finally, don’t smoke. It can make allergy symptoms worse. If you or someone you live with smokes, now is a good time to quit.
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Relieve Aches & Pain In Minutes Without Pain Medication! Try these movements if you are experiencing pain.
IT BAND STRETCH Start by lying on your side with your back near the edge of your bed or table. Your affected leg should be on top. Next, let the top leg lower behind you as you maintain an extended knee as shown. You should feel a gentle stretch along the side of your leg. Hold for 10 seconds and repeat 3 times.
EXERCISE BALL - PRAYER STRETCH While kneeling with an exercise ball in front of you, slowly lean forward and roll the ball forward until a stretch is felt. Hold for 10 seconds and repeat 3 times.
Stretches Lower Back
Stretches Hips & Knees
Exercisescopyrightof
www.simpleset.net
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
CONTINUE MOVING INTO AN ACTIVE HOBBY! Avoid Aches & Pains In The Garden
Common gardening activities, such as digging, planting, weeding, mulching, and raking can cause stress and strain on muscles and joints. This is especially true for senior citizens and people who are normally sedentary. Different body areas such as the shoulders, neck, back, and knees can be vulnerable to injury during gardening. These tips can help prevent injuries: • Warm up before you garden. A 10 minute brisk walk and stretches for the spine and limbs are good ways to warm up. • Make use of a garden cart or wheelbarrow to move heavy planting materials or tools.Be sure to keep your back straight while using a wheelbarrow. • If kneeling on both knees causes discomfort in your back, try kneeling on one and keep the other foot on the ground. Use knee pads or a gardening pad when kneeling. • If kneeling or leaning down to the ground causes significant pain in your back or knees, consider using elevated planters to do your gardening. • Avoid bending your wrist upwards when pulling things or using gardening tools. Instead, keep your wrist straight and use your shoulder muscles to pull and lift. • Change positions frequently to avoid stiffness or cramping.
• End your gardening session with some gentle backward bending of your low back,a short walk and light stretching, similar to stretches done before starting.
Author: Andrea Avruskin PT, DPT
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