Newsletter by OSR Physical Therapy
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Your Resource for Health, Wellness, And Caring For Your Body N E W S L E T T E R
Orthopedic & Sport Rehab • Physical erapy Quality Rehabilitation rough Personalized Care
Improve Your Physical Performance... With These Stretches
so the outside of your calf and thigh are flat on the floor. Your right foot should be almost touching your left hip. Slowly lean forward with your arms outstretched so your chest is resting on top of your bent right leg. Keep your head tucked toward the ground. Hold for 30-45 seconds, then relax and switch sides. 3. Calf stretch. Stand with your hands on your hips. Step forward with your right leg and bend your knee, keeping your left leg straight behind you. Place your left heel flat on the ground so you feel the stretch in your left calf muscle. Hold for 30-45 seconds, then switch legs. 4. Quad stretch. Stand with your legs hip-width apart. Relax your shoulders and flex your abdominal muscles. Use your right hand to pull your right leg toward your buttocks, so your knee is bent facing the floor. Hold your right foot in your hand for 30-45 seconds, then repeat on the left side.
Many common aches and pains stem from tight muscles and poor movement. 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. Additionally, stretching is necessary for dedicated athletes, weekend warriors, or anyone looking to improve their physical performance. After a workout you may not feel the need to stretch if your muscles aren't aching or sore. However, there are several potential effects of not taking the time to stretch correctly after exercise. Youmight experience stiffness if you're not stretching adequately. Muscles and tendons that aren't stretched properly after exercise may be more susceptible to injury. It is important to not only make sure you're stretching after exercise, but that you're doing the right types of stretches. Some helpful stretches to incorporate
that will help you avoid pain and injury include: 1. Kneeling hip flexor stretch.
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Kneel on a mat or soft surface. Make sure you’re positioned so your right knee is straight up and the bottom of your right foot is flat on the floor. Extend your left leg behind you so the top of your left foot is flat on the floor. Begin to shift your weight forward and stop when you begin to feel the stretch in your hip. Hold for 30-45 seconds, then switch legs. 2. Pigeon stretch. Begin on a mat or soft surface. Sit so your left leg is extended behind you, with the top of your left leg flat on the floor, and your right leg bent
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Add Stretches To Your Daily Routine Today!
5. Hamstring stretch. Begin by holding onto a stable object, such as a wall, chair, or railing. Place your right foot on a slightly raised surface, such as a step or a curb, so your heel is touching the surface and your toes are facing upwards. Make sure your hips are straight. Slowly bend your left knee until you begin to feel the stretch in your right thigh. Hold for 30-45 seconds then repeat with the left leg. 6. Supine twist stretch. Begin by laying on a mat or soft surface, with your back flat on the ground and your right knee bent. Use your left arm to bring your bent right knee to the other side of your body, keeping your right arm outstretched flat on the ground. Rotate your hips slightly to the left in order to do this. Hold for 30-45 seconds then repeat with the left leg. There are many other ways that stretching can help you live your best life. If you are looking to add stretches to your daily life, contact us for assistance! We will
schedule a consultation with one of our dedicated physical therapists, so you can discuss which stretches will be best for you. Contact OSR Physical Therapy today to get started on the first steps of your treatment plan and learn more about how targeted stretches will benefit you!
Eating Habits & How It Affects Your Joints
What Inflammatory Foods Lead to Pain? Eating highly processed foods (such as pasta, bread and crackers—especially those containing gluten) creates inflammation in the body. This inflammation then leads to the actual physical pain that you may feel in your knees and joints since the joints are particularly vulnerable to inflammation. Foods with gluten, trans fats, found in snack foods like chips and pastries, and high sugar, that handful of M&M’s from your coworker’s desk, all
cause inflammation. For many people, dairy products are also inflammatory. Eating these types of foods over a long period of time means more and more inflammation throughout the body and ultimately more pain. While changing your food sounds simple, many needmore guidance and support, which is why a nutrition consultation, is often helpful. However, you can take our tips above and start alleviating your pain today!
Anthem (623) 551-9706 North Phoenix (623) 434-4655 Peoria (623) 412-2117 Gilbert (480) 857-7123
Scottsdale (480) 265-2122 Glendale (623) 219-4242 Sun City (623) 219-4475 Moon Valley (480) 265-2140
Quality Rehabilitation Through Personalized Care
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Healthy Recipe: Buddha Noodles
Soldier's Best Friend Wrap Up
Ingredients: • 12 oz. package udon noodles • 3 tbsp. smooth peanut butter
• 1 clove garlic, minced • 2 c. Shredded chicken • 2 c. broccoli florets, steamed • 2 avocados, thinly sliced • 2 green onions, thinly sliced • 1 tsp. sesame seeds
This month, OSR hosted an event, benefiting the wonderful non-profit organization, Soldiers Best Friend (SBF). It was incredibly humbling to get to hear Jeff’s story (a recent Graduate of the program), along with the SBF trainers and team. Together, with our OSR Army of friends, family, and coworkers, we were able to raise enough money to put another veteran through the program! Loved this opportunity…love supporting our military…and love our work family so much for all the efforts in making a difference!
• 3 tbsp. soy sauce • 2 tbsp. sesame oil • 1 tbsp. honey • 1 tbsp. lime juice
Here's how to make it: In a large pot of salted boiling water, cook noodles according to package instructions. Drain noodles and rinse with cold water to cool. Return noodles to saucepan. Add peanut butter, soy sauce, sesame oil, honey, lime juice and garlic. Stir until sauce is creamy and noodles are fully coated. If the sauce is too loose, turn heat to low and cook until the sauce has thickened, about 1 minute. Divide noodles between bowls. Top each serving with chicken, broccoli, avocado and green onions. Garnish with sesame seeds and serve warm or at room temperature.
https://www.delish.com/cooking/recipe-ideas/recipes/a52185/buddha-noodles-recipe/
Patient Testimonial
"The progress I’ve made with my shoulder has been phenomenal!" “Over the last 2 months, I’ve been fortunate enough to be a patient at OSR, due to the high recommendations frommy employer. The progress I’ve made with my shoulder has been phenomenal due to the treatment I’ve received at OSR and the guidance with the workout at home. Also, a shout out to the staff. They’re professional, kind, and very fun to go through a recovery process of any kind. Thank you!“ - Greg
OSR Leadership Retreat
It was great to be back in person for our 7th annual OSR Physical Therapy Leadership Retreat! We value pouring into our leadership and working in a team of professionals with Accountability to continue building a solid foundation for our work culture! Love our work family!
Make the choice to get rid of low back pain this summer. Call your OSRPT clinic TODAY!
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PEORIA CLINIC 9784 W. Yearling Rd. Bldg. B, Suite 1520
NORTH PHOENIX CLINIC 3120 W. Carefree Hwy, Suite B5
GILBERT CLINIC 3345 S. Val Vista Drive, Suite 101
ANTHEM CLINIC 41125 N. Daisy Mountain Dr, Suite 121
GLENDALE CLINIC 5810 W Peoria Ave, Glendale AZ 85302 P: 623.219.4242 F: 623.219.4244 Phoenix, AZ 85086 P: 623.434.4655 F: 623.434.4657
Gilbert, AZ 85297 P: 480.857.7123 F: 480.857.8250
Anthem, AZ 85086 P: 623.551.9706 F: 623.551.9708
Peoria, AZ 85383 P: 623.412.2117 F: 623.412.2118
MOON VALLEY CLINIC 14001 N. 7th St, Suite F112
SUN CITY CLINIC 10474 W. Thunderbird Blvd, Suite 200 Sun City, AZ 85351
SCOTTSDALE CLINIC 14202 N. Scottsdale Rd, Suite 169 Scottsdale, AZ 85254
Phoenix AZ 85022 P: 480.265.2140 F: 480.265.2141
P: 623.219.4475 F: 623.219.4477
P: 480.265.2122 F: 480.264.7575
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DISCOVER HOW YOU CAN PERFORM AT YOUR BEST
• Improve Your Physical Performance... With These Stretches • Add Stretches To Your Daily Routine Today! • Eating Habits & How It Affects Your Joints • Recipe: Buddha Noodles INSIDE:
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