Stretch PT & Total Wellness - September 2019

September 2019

513-874-8800 Painless News

2 Locations:

9500 Kenwood Rd Blue Ash, Ohio 45242

4851WunnenbergWay West Chester, Ohio 45069

Your Wellness Team

HowWe Serve as the Coach, Offense, and Defense for Your Health

Within the past fewmonths, our clinic has undergone a swift redevelopment of how we structure patient care. We always strive to enable patients to lead the healthiest, fullest lives they can through injury prevention, education, and rehabilitation. We believe the best way to do this is by supporting our patients with specialists at every step in their journey. Of course, this all begins with the patient. They will always be the quarterback of their care. As medical professionals, we can provide patients with expert opinions and suggestions, but the ball is always in a patient’s hands. It’s up to the patient to take the advice of their“coach”and the support of their“offense and defense”tomake a difference in their lives and overall well-being. But every great quarterback and athlete has a strong coach behind them. The most decorated Olympian, Michael Phelps, was coached by Sun Devils swim coach Bob Bowman. The U.S. Women’s Soccer Teamhas Jill Ellis, a renowned soccer coach who led the team to a world championship in just her first year as coach in 2015 and once again in 2019. Meanwhile, the New England Patriots have won six Super Bowls under Bill Belichick’s tutelage. And at Stretch Physical Therapy andTotal Wellness, our patients have personal trainers. Our personal trainers act as the coaches for our weekend warrior and student-athletes as well as our patients just looking tomaintain a healthy lifestyle. Typically, the role of the personal trainer is to serve as a preventive expert who is coaching the patient on “As medical professionals, we can provide patients with expert opinions and suggestions, but the ball is always in a patient’s hands.”

getting stronger, buildingmuscle, and keeping their joints healthy. The patient learns about at-home exercise techniques, stretching, and diets that will encourage this healthy lifestyle. But sometimes systems break down. Even with prevention, injuries can happen, and that’s where our teamof physical therapists and physical therapy assistants step in. Serving as treatment and rehabilitation experts on our team, these professionals act as the defenses for our patient’s health. They provide the tools the patient needs to overcome their injury and return stronger and better than ever. In addition, they also act as the offense, offering education and additional training to teach patients about preventing injuries fromhappening again. Our quarterbacks are supported on both sides of the ball and on the sidelines by three experts that are encouraging, educating, and treating their specific needs and weaknesses. For example, when you sprain your ankle, we’re not just going to look at the ankle and ways to treat it. Your offense and defense are going to examine what mechanisms broke down and resulted in this injury, while your coach is going to teach you about proper precautions and the need for correct form. We look at the problem holistically, not just at face value. This is a method that Stretch Physical Therapy andTotal Wellness has always abided by, but with the recent addition of our Stretch and Recover Program, we are streamlining this process and will help lead patients into the program, where special offerings andmonthly packages are available to further help them recover, get stronger, and succeed. It’s always heartwarming and frustrating when we hear clients tell us that clinics or hospitals don’t do what we do. We are encouraged to know that our patients are receiving the care they deserve, but we believe every patient should be treated this way. After all, every great quarterback has a stellar offense, a strong defense, and an empowering coach backing themup.

—Kim Nartker



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Stop the Spread

Prevent Colds and the FluWith Kid-Friendly Teaching Tools

School is back in session, but your child may be bringing home more than just random facts. Germs and bacteria that spread the common cold and flu are most prevalent in schools, but while these illnesses are strong, prevention is simple. Teach your kids how to prevent the spread of bacteria this season with these helpful tips.

But Mommy Doesn’t Cover Her Nose!

Kids learn more by watching what you do rather than listening to what you tell them to do. Get in the habit of covering your nose and mouth when you cough or sneeze, and then wash your hands. Make hand sanitizer and facial tissues readily available in your home and be sure to wash your hands before every meal. In addition, stick to healthy habits when you do feel sick. Drink fluids, get plenty of rest, and seek medical attention when it’s warranted. If your children see you taking care of yourself, they will be more likely to do the same for themselves in the future. Hand washing and nose blowing are about as fun as … well, just that. It’s no wonder children don’t want to take time out of their busy play schedules to combat nasty germs. Instead of making these important steps a chore, make basic hygiene fun. Use fun songs to teach the proper way to cover a sneeze, or do a science experiment to teach your children about how the germs spread Testimonial Ahh ... Ahh ... ACHOO!

through just one sneeze. (According to research, sneezes can travel anywhere from 19–26 feet at 100 miles per hour!) For crafty kids, let them decorate tissue boxes or hand sanitizer containers to give hygiene some flair. Soon enough, you’ll find them being smarter about their health. As kids pack into classrooms this fall, germs will fly faster than this past summer did. Prevent the spread of the common cold and flu by learning more tips from the Centers for Disease Control and Prevention online at

“I came to Stretch PT to get help with my shoulder pain. Lifting as well as some daily activities were becoming problematic. The combination of manual therapy and exercises LB used in my therapy has really helped to alleviate my shoulder pain. I have improved strength and mobility and now feel so much better! I have enjoyed working with LB and also enjoyed the friendly atmosphere at Stretch.” –Marilyn Fiehrer 2

Daily Stretching Routines You Should Do Each Morning Sleeping can be one of the best things you can do for your health! As your body drifts off to dreamland, the bodily systems that keep you alive repair and recharge, but when you wake up, your body needs a jump-start. Try the following stretches each morning to increase your agility and joint mobility. UpTop while sitting in your squat, rotate your shoulders from one side to the other, looking over each shoulder until you feel your hip open. A Neck Above

The right sleeping equipment and diet can influence your joint and muscle stability and mobility, but remaining stationary for a long period of time can cause stiffness and pain. This can appear in your chest and shoulders, depending how you were positioned when you slept. • Try it: Stand facing a corner. Press your palms and forearms into the walls, aligning your elbows with your shoulders. Lean forward until you feel a stretch, and stay there for a few slow, deep breaths. Hip to Health

Depending on howmuch pain your neck and shoulders are in, you may need to reconsider your mattress, diet, and pillow, but you can work through the pain with these common stretches.

• Try It: Each morning, roll your head down, and then slowly roll your neck in circles. ( Note: The chest stretch will also help your neck!) • Try It: Begin by placing the back of your right hand against your right hip. Use your left hand to pull your right elbow forward for a few deep breaths. Then, switch sides. In Stretch Physical Therapy’s Stretch andWellness Program, our health professionals target specific muscles with deep, powerful stretches. Inquire about our program and learn more about our therapeutic techniques by calling 513-874-8800 or visit

Your hips play a vital role no matter what position you’re in. Wake them up each morning with this easy stretching technique.

• Try It: Stand with your legs wider than your hip width and drop into a comfortable squat. (Go easy on your knees!) Place your hands on the insides of your thighs, and

Paleo Breakfast Casserole

This easy-to-make, protein-packed casserole is a killer way to start the day, and it’s easy to make in bulk and reheat. Make it on Sunday and enjoy healthy breakfasts throughout the week.


“I have not worked out consistently for over seven years, and after four weeks with Strive, I am hooked!” –Jennifer Pitman Do you need to ‘jump start’ your health like Jennifer did? Then Strive’s 30 Day Fitness Jump Start is for you.

• • • •

1/2 cup onion, diced 1 red pepper, diced

• •

2 cups spinach

1/2 cup chicken or vegetable broth (optional: substitute with water)

2 strips bacon, cut into squares 1 large sweet potato, spiralized or grated

• • •

1 tsp paprika

6 eggs

2 cloves garlic, minced

Salt and pepper, to taste



Heat oven to 375 F.

2. In a large pan over medium heat, sauté onion, peppers, bacon, and sweet potatoes until bacon is completely rendered and onions are translucent. Then, add garlic and sauté for another 2 minutes. Finally, add spinach and continue cooking for another 3–5 minutes. 3. Transfer to a greased casserole dish. 4. In a mixing bowl, whisk together eggs and pour them over casserole. 5. Bake for 20–30 minutes, let stand for 5 minutes, and serve. 513-874-8800 Inspired by

50% off our introductory rate! Offer Expires 9/30/19 Contact Strive at 513-571-2950 (call or text) for more info.


Phone: 513-874-8800


West Chester Hours: M,W, Th 7-6 pm Tues, Fri 7-12 pm

Blue Ash Hours: Mon 2-6 pm Fri 8-12 pm

4851WunnenbergWay West Chester, Ohio 45069 Inside

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CoachingYouThrough Care

TeachYour Kids Flu Prevention

Our Patients Say It Best!

Rise and Stretch

Paleo Breakfast Casserole

The Vibrant Colors of America’s National Parks

Our goal is to help you avoid medications, injections, and surgeries, specializing in lower back pain and sciatica, rotator cuff and shoulder injuries, arthritis, athletic and sports injuries, knee, foot and ankle conditions, and overall well-being.

The Best National Parks to Visit This Fall

Great Smoky Mountains National Park, Tennessee and North Carolina

Have you ever wanted to experience the colors of a

Boston fall while enjoying the peace and tranquility of the great outdoors? Autumn leaves are a universally appreciated

Further south, the autumn colors of the Smoky Mountains are no less breathtaking than those in the Northeast. This park offers many scenic lookout points accessible by car, so don’t worry about hoofing it into the forest if that’s not your thing. Park wherever you like and watch the warm colors of ancient maples, oaks, and cedars change before your eyes.

sign of the changing seasons, and there’s no better place to see those vibrant yellows, oranges, and reds on display than in one of America’s national

Grand Teton National Park, Wyoming

parks. So, if you’ve got some free time this

While the West might typically be associated with evergreen pines, the deciduous trees of the relatively small Grand Teton National Park pack a colorful punch starting around the third week of September. It’s also breeding season for elk in the area, and their high, eerie whistles can be heard in the evenings. Popular destinations in the park include the Christian Pond Loop and String Lake. Just because the weather is cooling down doesn’t mean you have to abandon your favorite national parks until next summer. The natural beauty of America can be experienced at any time of the year, so start planning your next autumn outdoor excursion!

autumn, here are some parks worth seeing.

Acadia National Park, Maine

While the maple, birch, and poplar trees of Acadia begin to change color in September, mid-October is the best time to witness autumn in full swing. The park is crisscrossed with unpaved trails that date back to a time of horse-drawn carriages, preserving an idyllic setting. If you want to see the colors in full effect, take a drive to the top of Cadillac Mountain, the highest point along the North Atlantic seaboard, and watch the sun crest over the vibrant leaves. To fully experience fall in the Northeastern U.S., Acadia National Park is a must-see.


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