MuscleSpineRehabCenter_Staying Physically Fit

HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body



HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body


INSIDE: 5 Healthy Tips for the Holiday Season • Your PT This December Could Be Completely Covered By Insurance • Free Screening Event: Jan 14, 2020


that some exercise is better than none. Rather than skipping the gym altogether, make time for a quick workout. From now until New Year’s Day, your schedule will likely be filled with family obligations, traveling and festive outings with all sorts of tempting treats. Even the most disciplined people can find it difficult to stick to their health and fitness routines. However, with these tips, you will be able to manage activity into your daily schedule with patience and time . Need help staying physically fit and motivated through the holidays? Call us today at (269) 979-3000 or visit

physical activity. In reality, there is more than just one way to live healthfully and be active. During the holidays, get a bit creative with exercise and opt for fun ways that make physical activity a family affair. From exploring new group fitness classes to building physical activity into holiday traditions. Think outside the box when it comes to ways to have quality time with family and friends while also prioritizing your health. 3. Plan – and remember there is always time and opportunity for a workout. Plan your workouts for the week and note them in your schedule to assure they are a part of your day. Also, remember

1. Keep moving. In addition to staying active, try to avoid sitting for prolonged periods of time. Remember:Toomuchsitting ishazardous to your health. Research shows that getting up for just five minutes every 30 to 60 minutes and performing light activity (say, pacing around the house or performing simple squat exercises) reduces the risk of diabetes and other heart disease risk factors. 2. Be creative and get rid of ‘all or nothing’ mindsets. The holidays are hectic, but do your best to avoid the ‘all or nothing’ mentality when it comes to healthful eating and


FREE SCREENING EVENT! January 14th, 2020 Are you experiencing pain that is keeping you from doing the things you enjoy? If so, come to our FREE screening event! We are celebrating the holiday season by offering a day of Free Screenings. During your 20-25 minute screening, a physical therapist willmeetwithyoutoreviewyourphysicalandmedicalhistoryandmay conduct several tests related to your current problem. Afterward, you will receive a written copy of the screening which will include: 1. The determination of the cause of your pain or problem. 2. A plan for a successful outcome. Once the physical therapist has written up your assessment, they will help you determine if a full physical therapy evaluation for your condition is the best next step. Call 269-979-3000 to schedule your Free Screening. Spots are limited! Having pain and can’t wait for the event? Call today to schedule your full physical therapy evaluation. An insurancedeductible is theamountofmoney thatyoumustpay before your insurance company pays for your medical services. If your deductible is met, your Physical Therapy may not cost you anything. Patients with family plans or those who have hadmajor surgeries or have a chronic illness are especially likely to have a $0 balance remaining on their out-of-pocket expenses. This means that the cost of physical therapy could be minimal or completely covered by the patient’s insurance plan. If you are close to or have met your insurance deductible for the year, then now is the time to come in for Physical Therapy! Are you feeling aches and pains? Want to improve your health and activity level? YOUR PHYSICAL THERAPY THIS DECEMBER... COULD BE COMPLETELY COVERED BY INSURANCE! Call 269-979-3000 to schedule an appointment. We’ll guide you to affordable treatments and place you one step closer to pain relief.

party there and it all adds up. Just think twice before you take thatfoodanddecide ifyoureally want it. 4. Skip the Baking Do you make baked goods for giving? Chances are you eat much of what you bake. Who wouldn’t? Instead make non- foodgifts,orprepare ingredients forbakedgoodsandputthem in pretty jars--letyourgiftrecipient bake it up. That way, they can eat it when they want it and you don’t have to be tempted in the kitchen. 5. Hydrate Keep your water bottle with you at all times. You should be drinking eight, 8-oz glasses of watereachday.Onehandytrick is to buy a 64 ounce water jug. Fill itup inthemorningandknow that you need to finish it by the end of the day.

1. Shop Well For Yourself It ismore importanttheneverto stock your kitchen with healthy foods. Have healthy snacks handy.Themoreconvenientthey are,themorelikelyyouaretoeat them. Instead of thinking about whatyoushouldn’teat,promise to eat your 3 to 5 servings of vegetables each day. 2. Schedule Your Exercise Yourschedulewillbeveryhectic this holiday season. Schedule yourworkouts justasyouwould any other appointment. It’s ok if you can’t make it to class, but make sure that you get some activity inat leastthreedaysper week. 3. Just Say No You probably aren’t aware how much extra food you consume just from people offering it to you. A sample at the market here,anextracookieatanoffice TASTY RECIPE ORANGE CRANBERRY BREAD INGREDIENTS • 2cupswhitewholewheatflour • 1/2 cup sugar • 1 teaspoon baking powder • 1/2 teaspoon baking soda • 1/2 teaspoon salt • 1 cup fresh cranberries • 1 teaspoon orange zest • 1/3 cup coconut oil, melted

• 3/4 cup fresh orange juice • 1 egg

DIRECTIONS Grease an 8×4 inch loaf pan. Set aside. Preheat oven to 350°F. Ina largebowl,addwhitewholewheatflour,sugar,bakingpowder, bakingsoda,salt,cranberries,andorangezest.Gentlystir. Inaseparate medium-sizedbowl,addcoconutoil, freshorange juice,andanegg.Add wet ingredients to dry ingredients. Stir to combine everything together. Scrape the batter into the prepared loaf pan. Bake for 30-35 minutes. Remove and let cool for 5 minutes. Serve and enjoy!



Hip Abduction Strengthening In Sidelying

I earned a BBA from U of M (Go Blue!). I thoroughly enjoy being partofthebusinessofficeteamat MSRC.Mygreatest jobsatisfaction isgettingtoknowourpatientsand seeing the positive results from their therapy. When I’m not at work, I love leading Bible studies, walking, reading, and last but certainly

While lying on your side, slowly raise up your top leg to the side. Keep your knee straight and maintain your toes pointed forward the entire time. The bottom leg can be bent to stabilize your body.

not least, spending time with my family. You can live a pain-free life! Call Muscle & Spine Rehabilitation Center today at 269-979-3000.


Always consult your physical therapist or physician before starting exercises you are unsure of doing.


If you’re tempted to go to a larger or more well known physical therapy facility like Bronson or Borgess, DON’T DO IT. Muscle and Spine Rehabilitation Center is where you need to go! Every member of the staff is genuine and caring. They treat their patients as if they’re taking care of their own family members. I worked with Teri and Ben and they were both great! I was having problems with my neck and arm. It was a bit of a tricky case, but they never gave up on me and were always willing to try new things in order to help relieve my pain. The building is cozy, clean, and welcoming. When you go there, you feel like family. Thanks again to the whole Muscle and Spine staff! ” – B. M.

JOIN OUR HEALTH MENTOR ALL-STARS Do You Have Friends or Family Members That Have Trouble:

DIRECT ACCESS WHAT DOES IT MEAN? Physical Therapy is Easier to Get Than You Think! • A physician referral • Therapy may begin

� Moving without pain � Bending &moving freely � Balancing confidently & securely

� Sitting for long periods � Walking for long distances � Living active & healthy

with a full evaluation by a licenced physical therapist • Patients sent by their physician can choose where they want to receive therapy

no longer needed, whether you want a check-up, suffered a recent injury, or if you want to improve your overall health and wellness

Share the Benefits of Physical Therapy with a Friend! We appreciate the confidence you place in us and will do our best to help those you refer meet their health and rehab goals, and that they thank you for it! A huge thank you to all of our friends who refer others to us at Muscle & Spine Rehabilitation Center.

Brenda H. Joann F. Special Thanks to Our All-Stars:

Imre V. Trudi M. Gail L.

Kurt S. Wendy M. Kathy R.

Don’t let your pain hold you back. Call us today at 269-979-3000 or visit our website at


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