Newsletter About Your Health and Caring for Your Body by Elite Physical Therapy
The Newsletter About Your Health And Caring For Your Body
DITCH YOUR BACK PAIN THIS HOLIDAY SEASON
With all the decorating and heavy lifting that the holiday season brings, it’s easy to pull a muscle in your back. You might not even notice until days after the injury occurred! Here are three tips for avoiding back pain this season. 1. Warm-up and stretch first! Don’t just jump out of bed and begin setting out fake reindeer and decking the halls! Stretch your body out a little bit. Aim to atleast be up and moving for about 45 minutes before starting bending or lifting heavy decoration boxes down from the attic! 2. Lift with your knees, not your back. You knew this one was coming! Always lift with your knees and not your back. Tighten your stomach muscles as you lift an object or lower it to the floor. Avoid twisting your trunk to prevent back injuries. 3. Safety First You can take simple steps to ensure you are safe while hanging lights or putting up the tree. Take breaks every 30-60 minutes to make sure you aren’t over-extending the muscles in your back as you bend, lift, and reach for items. Call Us Today To Request An Appointment A Physical Therapist can assess your condition and symptoms, and create a customized plan that will be aimed at relieving your back pain. Call Elite Physical Therapy to schedule an appointment with a Physical Therapist so that you can have the best possible holiday season!
www.elitephysicaltherapy.com
NUTRITION TIPS FOR FALL
1. Try to eat more root vegetables The majority of root vegetables are available all year, but they are most ripe from fall to spring. During the cooler months, garlic, onions, ginger, turnips, carrots, sweet potatoes, beets, and parsnips provide plenty of flavor and nutrients. 2. Make a hearty soup Making a large pot of soup every weekend is a great way to improve your nutrition throughout the week. Soups, while they can take several hours to cook, usually require very little active time. When it comes to recipes to try, your options are virtually endless. There’s hearty bean soup, pureed root vegetable soup, winter squash soup, traditional chicken noodle soup, chili, and so much more! And with temperatures dropping, what tastes better than a warm stew? 3. Select leaner sources of protein Did you know that regularly eating red meat and processed meat can raise the risk of type 2 diabetes, coronary heart disease, stroke and certain cancers? So, instead of opting for red meat, select leaner sources of protein for your meals and recipes. This can include chicken, turkey, beans, lentils, low fat yogurt, fish, tofu, and nuts.
To Schedule An Appointment At A Clinic Closest to You! CALL TODAY
See the experts for: • Back Pain • Neck Pain & Headaches • Shoulder & Elbow Pain • Hip & Knee Pain • Ankle & Foot Pain
Patient Results
“I can’t begin to explain my great experience at Elite Physical Therapy.” 5 STAR REVIEW
“I can’t begin to explain my great experience at Elite Physical Therapy. From the moment you walk in, nothing but confidence in the care you are about to receive. The front desk staff are very pleasant and helpful to work with when scheduling your appointments. The knowledge and experience of the staff from dealing with infants to any age adult patient. I am confident with the treatment that I have received for my work related injuries. My whole family has also used Elite Physical Therapy which includes my 91 year old mother receiving home therapy. Their modern and clean facilities make it easier to feel comfortable when you first arrive. Their diligence in protecting their staff and patients is clearly seen from the placement of extra filtering devices to aggressive continuous cleaning by the staff every time a new patient arrives. This Company Rocks and will take care of all and any of your Physical Therapy needs” — Elite PT Patient
www.elitephysicaltherapy.com
3 Ways to Practice Gratitude
We all love Thanksgiving for the excellent food, football, and time spent with family, but truthfully, this holiday means much more. Practicing gratitude can lead to greater happiness all year long. According to Harvard Health Publishing, “Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships.” If you want to implement more gratitude in your own life, take a look at these 3 tips. 1. Write thank you letters Remember writing thank you letters? How long has it been since you wrote one? You don’t need to have a wedding, graduation, or other big life event to thank the people in your life. Try writing thank you letters to your friends and family for the This might sound intimidating, but it doesn’t have to be! Take a few minutes each morning or evening to write down at least 3 things that you are grateful for in your life. This repeated action helps us shift into a more positive mindset and can help fight symptoms of depression and anxiety. 3. Use visual reminders It can be hard to remember to practice gratitude. With your hectic schedule, sometimes it can feel impossible to sit down, take a moment to breathe, and reflect on your blessings. Visual cues can be a great tool for reminding us to take a beat. Something as simple as sticky notes, a poster, or even your home screen on your phone or laptop can help us remember to slow down and shift to a positive mindset. little things– you’ll be surprised at how good it feels! 2. Write down what you are grateful for everyday
Exercise Essentials Try this simple exercise to help you feel better!
If you experience any difficulty or limitation, contact an Elite Physical Therapist who can help you.
ANGEL ON BACK Start by lying flat on your back with your arms straight down by your sides, your palms down, and your legs together. Slowly slide both arms straight up over your head and simultaneously slide both legs outward. Slide your arms back down and your legs back in. Repeat 3 sets, 10 reps each.
www.ptwired.com
CHECK OUT OUR WEBSITE!
1. Open your smartphone to the camera app 2. Center the QR code above in the frame (this will take you directly to our web page) 3. Explore our website! INSTRUCTIONS:
Page 1 Page 2 Page 3 Page 4 Page 5 Page 6Made with FlippingBook Converter PDF to HTML5