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.
Improve Your Health&Fitness Feel Younger. Eat Smarter. Get Stronger. Health & Fitness The Newsletter About Your Health And Caring For Your Body
INSIDE: • Improve Your Health & Fitness
• A Plank A Day Keeps The Doctors At Bay
He a l t h & F i t n e s s The Newsletter About Your Health And Caring For Your Body
Improve Your Health & Fitness Relieve Pain & Feel Energized!
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. 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.
“The key to good health is to keep your body flexible.”
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4 Easy Stretches To Improve Health
At NorthEast Spine and Sports Medicine We Are The Mechanics Of Your Body! 1. Hamstring Stretch Stand facing a wall (or a counter), use it to steady yourself if needed. Take a large step forward with one leg. Straighten the knee of the forward leg, while shifting your body weight onto the bent, back leg. Place hands on the forward knee. Hinge forward from the hips, keeping your back straight. Push your hips back until you feel a definite, but not painful, stretch at the back of the forward knee. For a greater stretch put your heel on a step. Hold for 20 seconds. Repeat 3 times on both legs. 2. Lliopsoas Stretch Assume a wide, long lunge position with hands on hips. Tuck the buttocks under while you shift your weight to the forward leg. Keep your good posture. Hold for 20 seconds. Repeat 3 times on both legs. 3. Shoulder Flexion Stretch Stand in a corner of the room with one foot in front of the other. Put your hands on the wall. Make sure to keep your back flat! Reach arms up overhead. Move chest towards the wall to feel a stretch in the chest. Hold for 20 seconds. Repeat 3 times. 4. Piriformis Stretch Lie on your back with knees bent, feet flat on floor. Cross one leg overtop. Lock hands around knee. Pull knee to chest. Hold for 20 seconds. Repeat 3 times on both legs. www.northeastspineandsports.com
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Think NorthEast First! Why You Need To Come Back In For A Tune-Up
9 Move without pain 9 Bend and move freely
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9 Balance confidently and securely 9 Sit for long periods comfortably 9 Walk for long distances 9 Live an active and healthy lifestyle
Minor aches and pains are warning signals from your body to let you know something is not working properly. Don’t put off the pain until it’s too late. Come in today for a “Tune-Up.”
Take Care Of Your Aches And Pains Before It’s Too Late.
Consult The Sports Medicine Experts
Patient Results
Stacey Franz, DO is a fellowship- trained medical physician with board certification in both Physical Medicine & Rehabilitation and Sports Medicine. Her professional interests include musculoskeletal and sports medicine, non-surgical care of the spine, interventional procedures (both spine and peripheral joints), electrodiagnostics, and cancer rehabilitation. She believes in a comprehensive approach to treating musculoskeletal dysfunction, which may include
STACEY FRANZ, DO
physical therapy, chiropractic care, acupuncture, bracing, injection procedures, activity modification, nutritional supplementation and/or medications. Dr. Franz received her Bachelor of Science and Master of Science Degrees in Physical Therapy from Springfield College. Influenced by the Humanics philosophy during her training, she believes that optimal health stems froma balance of one’s spirit, mind and body. “I believe that optimal health stems from a balance of one’s spirit, mind and body and I use a comprehensive, non-surgical approach to treating musculoskeletal dysfunction.”
We both feel we greatly benefited from the treatment! Success Story: - John M. “For years I have suffered from neck pain, most likely due to having my car rear-ended three times! So, when my wife complained about leg pains that kept us both awake at night, we decided to seek help at NorthEast Spine & Sports Medicine. It was a wise decision, as we both feel we greatly benefited from the treatment received. Dr. Lambrou at the Jackson facility expertly identified the cause of our problems and prescribed the treatment that has been so helpful.”
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Attention Pain Sufferers
• Do you have pain when moving or standing for long periods of time? • Do your hands hurt and get stiff in the cold weather? • Do you have trouble sleeping at night because of pain? If you have answered “Yes” to any of the questions, we can help. Call Today For A Pain Consultation
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HealthyFoods Reduce INFLAMMATION
Fatty fish Oily fish, like salmon, mackerel, tuna and sardines, are high in omega-3 fatty acids, which have been shown to help reduce inflammation. To get the benefits, however, you need to eat fish several times a week, and it should be cooked in healthy ways. In a 2009 study from the University of Hawaii, men who ate baked or boiled fish (as opposed to fried, dried, or salted) cut their risk of heart disease by 23% compared to those who ate the least. Dark Leafy Greens Studies have suggested that vitamin E may play a key role in protecting the body from pro-inflammatory molecules called cytokines—and one of the best sources of this vitamin is dark green veggies, such as spinach, kale, broccoli, and collard greens. Dark greens and cruciferous vegetables also tend to have higher concentrations of vitamins and minerals—like calcium, iron, and disease-fighting phytochemicals—than those with lighter-colored leaves. Nuts Another source of inflammation-fighting healthy fats is nuts ,particularly almonds (which are rich in fiber, calcium, and vitamin E) and walnuts (which have high amounts of alpha- linolenic acid, a type of omega-3 fat). All nuts, though, are packed with antioxidants, which can help your body fight off and repair the damage caused by inflammation. Nuts—along with fish, leafy greens, and whole grains—are a big part of the Mediterranean diet, which has been shown to reduce inflammation in as little as six weeks.
Would You Like To Experience Vax-D SPINAL DECOMPRESSION? It Helps Your Back Pain Feel Better Right Away, So You Can Enjoy The More Important Things In Life. Spinal decompression is a non-invasive treatment that has been clinically proven to alleviate chronic and severe back pain usually caused from a disc bulge, disc herniation, sciatica, or spinal stenosis. Being in pain can restrict you from living your life. Call today to ask how spinal decompression can help you! www.northeastspineandsports.com
Experience TheMany Health Benefits Of One Daily Exercise!
A PLANK A DAY KEEPS THE DOCTORS 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. Maintain A Healthy Spine 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 physical therapist? 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 us today to speak with your therapist about your problem, before it becomes a PROBLEM. You see your doctor every year, your dentist twice a year, when was the last time you saw your physical therapist?
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. If you or someone you know may need assistance or more information with core strength, schedule an appointment with us today!
www.northeastspineandsports.com
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