Physical Therapy Newsletter by Teton Therapy
The Newsletter About Your Health And Caring For Your Body & Fitness
4 Easy Stretches To Improve Your Health
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.
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For more helpful health tips visit: www.tetontherapypc.com
4 Easy Stretches To Improve Your Health (continued)
1. Hamstring 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. 2. Iliopsoas Stretch - 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. 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. 4. Piriformis 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.
Patient Results
I can stand a little longer! “I can walk up and down stairs using both legs. I have full extension of my right leg now. I can stand a little longer than I could before. I want to thank everyone at Teton Therapy for all the help I received. You are all great.” - M.L. My range of Motion is near 100%! “I have made tremendous gains in strength and mobility with the therapy provided at Teton Therapy. My range of motion is near 100%, flexibility and strength are nearing perfection, and my pain is virtually non-existent. I feel with a little more time I will be able to make full recovery. The staff is amazing. I will miss them.” - M.R.
We can help you: Discover Pain Relief
• Decrease your pain • Eliminate pain while sitting • Improve stiffness
• Increase your flexibility • Improve your health • Get back to living
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Riverton (307) 857-7074
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A Plank A Day Keeps The Doctor Away
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 more helpful health tips visit: www.tetontherapypc.com
Who do you know that needs our help?
Refer a Friend 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 Teton Therapy today. Pass along this newsletter or have them call us directly for a Free Pain Relief Consultation.
Riverton (307) 857-7074
Lander (307) 332-2230
Cheyenne (307)514-9999
Sheridan (307)683-0123
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