Solutions: More Movement, More Energy

Health &Wellness The Newsletter About Your Health And Caring For Your Body


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. 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.


• More Movement, More Energy • 5 Active Ways To Avoid Desk Job Health Risks • Staff Spotlight • Patient Spotlight • Exercise Essentials • Healthy Recipe

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Health & Wellness The Newsletter About Your Health And Caring For Your Body

“There Are Zero Benefits To Being Inactive.” MORE MOVEMENT, MORE ENERGY

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 Solutions Physical Therapy & Sports Medicine and Sports Medicine can help relieve your pain, re-align your body and get you moving. You can have more energy at any age! After years of medical training in analyzing and treating movement, our medical professionals are uniquely qualified to help you move better and pain free. With good movement, pain reduces, energy increases and mood improves. If you find yourself having difficulty moving or suffering from aches and pains, give our specialists a call today! Did You Know?... “Exercise - most any exercise - can reduce your risk of recurring low-back pain by between 25 to 40 percent .”

Active Ways To Avoid Desk Job Health Risks

Too much sitting and too little exercise is bad for your health. Get off your seat and make physical activity part of your daily routine. Smalls burst of activity produce the best metabolic benefit! 1. Start with your commute. Walk or bike to work. If you ride the bus or metro, get off a few blocks earlier and walk the rest of the way or simply give up your seat. If you drive to work, park a little further away. 2. Work at a standing desk. While it might be out of the question for you — or your boss — to invest in a standing desk, there are plenty of ways to creatively build your own. 3. Walk laps around the office. Avoid sitting for more than 30 minutes to 1 hour at a time. When not at your desk, try a short walk to the break room or down the hall to increase your circulation. 4. Stretch at your desk. Try some yoga poses on that conference call or some squats. If space is limited try some simple neck stretches or prop your leg up and stretch out those hamstrings. 5. Try a yoga ball chair. Not only can an exercise ball chair help strengthen your core, but it can also improve your balance – all while you do your work at your desk job! 20047394

Discover Our Active Injuries Program

Don’t let pain become a way of life Pinpoint the exact cause of your pain or injury!

Relieve your spinal pain! Do you suffer with a y of the following symptoms? • Pain while bending or reaching • Chronic back pain • Difficulty with stiffness and soreness • Pain from an old injury or accident • Difficulty completing simple tasks • Radiating pain to muscles and joints


CALL US TODAY 703-299-3111 Offer valid for the first 25 people to schedule. Expires 08-28-17.

Patient Success S P O T L I G H T

Thank you Solutions PT in all the help in this accomplishment!

“Just finished the Disney’s Star Wars Darkside half marathon! Thank you Solutions PT in all the help in this accomplishment ” - Daniel V.

THIS COULD BE YOU! Schedule your appointment today! 703-299-3111

You Have The Right To Choose Your Physical Therapy Whether you want to come in because you’ve suffered a recent injury or you want to improve your physical health, tell your doctor about Solutions Physical Therapy & Sports Medicine. Get started feeling better today! See our physical therapists for: • Recent injury • Nagging aches and pains • Shoulder, wrist or elbow pain • Joint pain and movement problems • Walking or balance difficulties Call Us To Schedule An Appointment Today!

Find Us On Social Media

• Orthopedics • Sports Medicine • Spine Care • Trigger Point Dry Needling • Running/Sports Video Analysis Our Services

CONNECT WITH SOLUTIONS PHYSICAL THERAPY & SPORTS MEDICINE Did you know that our clinic has its own Facebook page? Like the page to see fun photos of clinic activities and stay up-to-date on their happenings and events! We love staying in touch with our patients!

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Staff Spotlight

Shira Greenberg PT, DPT, CKTP, CSCS

Shira Greenberg has had an interest in physical therapy since she took a Sports Medicine class in the 10th grade at Lake Braddock Secondary in Burke, Va, where she grew up. She got her Bachelor’s degree at University of Delaware in 2002 and went on to Washington University in St. Louis where she received her Doctorate in Physical Therapy in 2005. Shira has experience with professional and various recreational athletes, the performing arts, and she takes a special interest in working with high school athletes in the region. She has been participating in Fairfax County Public School system’s student athlete pre-participation physicals since 2006. Shira also has experience working with pediatric patients. Shira is a Certified Strength and Conditioning Specialist and has recently become a Certified Kinesio Taping Practitioner. She was a competitive figure skater for 15 years and is now active in yoga, boxing, rock climbing, skiing, hiking, swimming, rollerblading and racquetball

Healthy Recipe

Grilled Green Beans Eating Right Never Tasted So Good! 11 INGREDIENTS • 2 pounds fresh green beans, ends trimmed • 2 tablespoons extra virgin olive oil • 1/2 cup Marcona almonds • 1/2 cup shaved Parmesan cheese

For the Orange-Shallot Dressing: • 3 tablespoons fresh orange juice • 2 tablespoons minced shallot • 1 teaspoon Dijon mustard • Pinch of kosher salt and ground black pepper • 3 tablespoons extra virgin olive oil

DIRECTIONS 1. Make the Green Beans: Heat grill for direct grilling over medium-high heat. Toss beans with oil and place in grill basket. Grill 6 to 8 minutes or until beans are lightly browned and tender-crisp, stirring occasionally.

2. Meanwhile, make Orange-Shallot Dressing: In small bowl, whisk together orange juice, shallot, mustard, salt and pepper. While whisking, slowly drizzle in oil until all oil is incorporated.

3. Serve green beans sprinkled with almonds and cheese, and drizzled with Orange-Shallot Dressing.

Exercise Essentials Try these exercises to help with aches and pains...

Helps Lower Back

Helps With Knee & Hip Pain

IT BAND - STRETCH - SIDELYING 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 30 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 30 seconds and repeat 6 times.

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

Think Solutions PT FIRST

When You Should Come In For Another Check-Up:

If you can’t do the following: � Move without pain � Bend and move freely � Balance confidently and securely

� If you have pain or soreness > 48 hours after playing sports � Walk for long distances � Live an active and healthy lifestyle

Take Care Of Your Aches & Pains Before It’s Too Late!

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