Stretch PT & Total Wellness - September 2019

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.

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

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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

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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.


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