Pittman_More Movement, More Energy

The Pittman CONNECTION The Newsletter About Your Health And Caring For Your Body

It Is HOT!!!

Wow. The weather has really kicked it up a notch. We are in the middle of 7th grade football right now and the 2 hour practices really test the stamina of these kids... and the coaches. Hopefully the rest of the seasongoes better than the first game... OUCH! The boys are in school and doingwell, except for Foster. He is having some issues with writing. He broke his right forearm playing football. Last year, it was his wrist. I always knew that he would be the first to break something. I was right. So baseball season is a wash this fall. He can’t throw or bat. BUT, he can still play football with a cast. Stone is doing well in school… Finally. He came to the conclusion that school is easy if youdo your homework andpay attention.Who knew that it was that easy??He is driving, a lot now. I thought that I would be afraid, or sad, or something. But I am good with it. He is really safe. I never thought that I would say that, but he is. He is growing up pretty fast too. I can tell that I did something right when I look at that kid. He isn’t perfect but he makes some really good decisions.

I didwant to take a little time to tell you all that I am so grateful and thankful for the support that you have given tome andmy family over the past fewweeks. The journey that we have been onwithSophie has been, to say the least, surreal. From the texts, to the emails, to the phone calls, to the words of encouragement in Kroger. I am just in awe of the amount of love that you have shown. By the time this reaches you, we will know the results of the Competition. However it turns out for her, win or lose. She has won. If there was ever a question, we know that the community that we chose to live in was the best decision that we have ever made. Collierville, THANK YOU!! Jeremy

The Pittman CONNECTION The Newsletter About Your Health And Caring For Your Body

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See Inside: How Can I Get Moving? • Feel Better By Eating Better • Complimentary Workshops • Patient Success Spotlights • Exercise Essentials

More Movement, MORE ENERGY! Do you feel sluggish or fatigued, as if it’s difficult to motivate yourself to get moving? Do your sore muscles or achy joints just add to that lack ofmotivation? If so, your bodymay be experiencing some physical problems. can alter the physiological chemical processes within your body. In fact, your circulation and lymphatic systems can slow down, which can pose harmful risks. These systems work in producing and excreting toxicwastes (such as cholesterol) and thesewastes can build up when the systems aren’t functioning as efficiently as they should.

Living a sedentary life is one of the main reasons why people report having low energy or feeling chronic day-to-day aches. Long car commutes, desk jobs, watching T.V. once you get home from work… many people live their lives this way, with very little physical activity. While it may not seem like it ismaking an impact at the time, this type of sedentary lifestyle can damage your body over time. Contact Pittman Physical Therapy today to figure out howa consistent exercise plan can increase your energy and help you live a healthier life! Why Is Physical Activity So Important? When you don’t participate in frequent physical activity, your muscles begin to weaken and over time they can even begin to atrophy. Inactive lifestyles also cause joints to become stiff and

Lack of movement and poor posture are the causes of several types of pain, including lower back pain, neck pain, hip pain, knee pain, shoulder pain, and headaches. A slumped posture can even change the shape of your spine over time, in addition to closing your shoulder joints and tightening up the tissues around your hips. These consequences can cause severe pain and may result in a host of other problems if lifestyle changes are not made. Contact us today at 901-850-5246 if you are looking for assistance in living a more physically active life.

How Can I GET MOVING?

There is one fundamental rule of the human body: it was made to move! There are several reasons why people may not want to participate in physical activity. Perhaps your body simply doesn’t move the way it used to, or perhaps painful areas of your body make it difficult to move in the ways you’d like. Whatever the case may be, the truth is that restriction inmovement has the potential to lead to harmful health problems. Some easy pain-relief and energy- boosting steps you can take on your own include: 1. Decide to get up and get moving 2. Get up fromyour chair every 20minutes and walk around, even if it is just for a few seconds. 3. Walk or exercise at least 30 minutes every day. 4. Drink plenty of water. 5. Stretch your legs, hips, spine, and neck for 10 minutes every day. 6. Don’t push yourself too far if you feel pain.

7. Make sure you are sittingproperly at your desk or computer. 8. Take frequent breaks for breathing exercises. Inhale and exhale deeply. 9. Stretch your arms overhead frequently throughout the day. 10. Do strengthening exercises 2-3 times per week. In order to be healthy, there needs to be a large emphasis on movement. When your body is flexible, strong, well-balanced, and fueled by a nutritious diet, it is able to perform at its optimal levels. Call Pittman Physical Therapy today at 901- 850-5246. We are dedicated to helping you live the best life you can, and our movement experts would be more than happy to help you relieve your pain, re-align your body, and get moving once again.

We offer Personal Training & Group Fitness Classes. You’ll find knowledgeable trainers, a positive atmosphere, and innovative programming tailored to all fitness levels. At JenFitNess, LLC we pride ourselves in helping clients feel healthy AND strong. Book your session, today!

Visit JenFitNessLLC.com or Email JenFitNessLLC @ gmail.com

COMPLIMENTARY WORKSHOPS! You are invited to our FREE

Back Pain Workshop Thursday, Oct 10 6:00 pm

Hip Pain Workshop Thursday, Oct 24 6:00 pm

How Do I Register For a Free Workshop at Pittman Physical Therapy? Call us at 901-850-5246, today! We only have 25 seats available for each event due to the interactive nature of our workshops, so be sure to register now! How Much Does It Cost To Attend a Workshop? Nothing... the event is absolutely FREE but call 901-850-5246 now to register as our workshops are limited to 25 attendees.

Do you or a loved one suffer from back or hip pain? Are you age 40+ and have suffered with pain for longer than you feel you should have? Are you currently thinking about or seeing a doctor? If Your Answer is “Yes” to These Questions, You Should Come to One of Our FREE Workshops!

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Patient Success Spotlight

“I can shower... dress myself... and reach down and pick stuff off of the floor.” “I had a stroke with a long stay in the hospital. I had bad experiences at the nursing homes with physical therapy. My doctor recommended Pittman. I couldn’t shower before I started PT without help – I can do this now. I also can dress myself. I still struggle with walking, but I can reach down and pick stuff off of the floor. Laura & Maranda were terrific & the whole staff was nice.”

- B. F.

Mix in Protein to Boost Mood. Like fiber, protein can help you to avoid blood sugar crashes. Some good sources of protein are chicken, fish, eggs, seeds and nuts, low-fat yogurt, low-fat cheese and milk, tofu, and peanut butter. Don’t Worry, “B” Happy. The B vitamins, including B6, B12, and folic acid, play a role in the production of brain chemicals that regulate mood. Especially if you have depression, be sure to consume foods rich in these vitamins. Good food sources for many B vitamins include shellfish, poultry, eggs, low-fat yogurt, and fortified breakfast cereals. Folic acid in particular is found mostly in leafy greens. Drink Water. Sip water or other drinks with few or no calories to help maintain a healthy weight. Keep a water bottle in your bag or at your desk to satisfy your thirst throughout the day. Be Active Whenever You Can. Set a goal to fit in at least 2½ hours of moderate physical activity in your week. Being active 10 minutes at a time also adds to your weekly total. Ask your friends or family to keep you company as you bike, jog, walk, or dance. Don’t forget to do some muscle strengthening activities twice a week. Enjoy Your Food But Eat Less. Use a smaller plate for meals to help control the amount of food and calories you eat.

There’s no question that what you eat affects how you feel, and a healthy diet helps you feel better. The healthiest diet is one that emphasizes whole grains and fresh fruits and vegetables and that includes lean protein and low-fat or no-fat dairy products. Combine a healthy diet with regular exercise, and you will find it helps your mood as well as your body. Here are some tips to help improve your mood and activity with the right nutrition. Feel Better By EATING BETTER

“I feel like I have entered a new phase of my life- a healthier one with a more positive outlook for the future.” “My muscles are much stronger. My stamina has increased dramatically and my conditioning is improving. Beyond the physical exercise, the encouragement shown me by the Pittman staff has made all the difference. I feel like I have entered a new phase of my life- a healthier one with a more positive outlook for the future. Thank you all. What I have experienced is priceless!”

-P. L.

Exercise Essentials Try these exercises to help maintain a healthy body

HIP HINGE (Stick on Back) Stretches Hips & Lower Back

ILIOTIBIAL BAND STRETCH Stretches Knees & Hips

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.

Hold a stick against your back and touching your tailbone, upper back, and head. Softly bend your knees and push your hips back until you feel a stretch in your buttocks and hamstrings. Engage your core, buttocks and hamstringas you stand. Repeat 10 times.

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Exercises copyright of

Not all exercises are appropriate for every person. Please consult with a healthcare provider before starting.

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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 WIN A $20 GIFT CARD If you know someone suffering with aches and pains, give the gift of health. Refer them to Pittman Physical Therapy today. Pass along this newsletter or have them call us directly to schedule an evaluation! You will get your name in our next newsletter and you could win a $20 gift card!

Referral Club: Thanks to our patients for referring a friend or family member!

Amber Anderson Annette Harris Cheryl Stevens Don Snell

Elaine Weber Jennifer Baugh Joseph Macdougell Kevin Hwang

Pam Johnson Tanya Walters

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