Health & Wellness Newsletter by Willow Physical Therapy
NEWSLETTER Health &Wellness
I t’s Easy To Stay Healthy! IMPROVING HEALTH & FITNESS
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. (continued inside)
NEWSLETTER Health &Wellness
IMPROVING HEALTH & FITNESS “The Key To A Healthy Lifestyle Is Flexibility!”
INSIDE: A Plank A Day Keeps The Doctor At Bay Healthy Recipe Relieve Back Pain In Minutes Patient Success Spotlight
The key to good health is to keep your body flexible. This helps your circulatory, respiratory, lymphatic,andmusculoskeletalsystems.Whenyour 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. For a healthy spine, keep doing your exercises and remember our physical therapists need to see you for a check-up. You see your dentist every six months to keep your teeth and gums healthy. Why not your PT?
Your physical therapist is the mechanic for your whole body to keep your spine and extremities moving like they should. Detecting a problem early can lead to a simple treatment solution that can save you a lot of pain, and financial burden down the road. Call Willow PhysicalTherapy today to set up a complimentary consultation and see just how well you can feel with physical therapy! Learn more about how physical therapy can help you LIVE LIFE Pain-free!
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A PLANK A DAY KEEPS THE DOCTOR AT BAY
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. HEALTHY RECIPE Zucchini Linguine
Contact us today to schedule an appointment at 907-456-5990!
INGREDIENTS • 1 lb tomatoes, finely chopped • 1 tablespoon chopped basil • 1 tablespoon chopped parsley • 2 garlic cloves, minced • 2 teaspoons kosher salt
• 1 small red chile, seeded & minced • 1/3 cup extra-virgin olive oil • 12 ounces linguine • 3 baby zucchini, thinly sliced • 1/4 cup freshly grated Parmesan cheese, plus more for serving
DIRECTIONS In a large bowl, toss the tomatoes with the basil, parsley, garlic, salt, chile and olive oil. In a large pot of boiling salted water, cook the linguine; drain well. Add the linguine to the bowl along with the sliced zucchini and toss. Add the 1/4 cup of grated cheese, toss again and serve in bowls, passing more cheese at the table.
TIPS FOR IMPROVED GOLFING THIS SUMMER
Patient Success Spotlight
“I have found that since I started physical therapy, a few large muscle groups were found to be turned “off” causing other muscles to compensate and become overused very easily. Today, these muscle groups have since been turned “on” allowing all muscle groups to work together. I can now perform daily activities without getting hurt, or feeling hurt at the end of the day.” - Mark I can now perform daily activities without getting hurt!
Golfing for the first time after a couple months can be tough on the body. Most people will experience soreness in their lower back, shoulders and wrists after their first time out. Before getting back into the swing of things, here are some tips to follow: 1. Prepare. Before hitting the green, you may want to go to the driving range a couple of times first. This will help prepare your muscles when you play a round of golf. 2. Stretch. Stretching can improve your range of motion, making it easier to swing the club. 3. Easy does it. The actual motion of golfing isn’t the only thing that strains your body during a round. Soreness can also come from walking around the course and carrying your clubs. Start the year off using a push cart or only playing 9 holes while you build up the endurance needed to play an entire round. If you regularly ride in a cart, this is likely a little less of a concern. 4. Don’t let your skills get rusty. Ifyou’reanavidgolferduring thesummer, try heading out to an indoor driving range during the off season. Regular exercise, such as jogging or biking, can also keep your muscles strong and ready for the season.
Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.
SUPERMAN Lie on your stomach as shown. Lift your arms and legs off the floor slightly at the same time. Repeat 3 times. Strengthens Lower Back www.simpleset.net
Reference: http://tria.com/tips-better-golfing-summer/
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