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 Newsletter About Your Health And Caring For Your Body
StaffSpotlight
Nick Cifelli, PT Physical Therapist
My name is Nick Cifelli, and I am a physical therapist at The Training Room in Washington Township. I just started working here, and I am so excited to be a part of the team and work in my dream environment! There is so much to look forward to this year. I am looking forward to meeting new people and helping them recover from injury and reach their goals. I am also excited to take more continuing education courses throughout the year to further develop my skills and grow as a physical therapist. Outside of work, I am looking forward to growing in some of my new hobbies. I recently picked up on skiing, golf, and wine-making; it feels great to be able to take the time to learn new things!
The Training Room Bulletin 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.”
www.thetrainingroompt.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. MaintainAHealthy 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!
“I amplaying basketball again pain free!” PATIENT SUCCESS STORY
“I had a great experience, I was taught the correct way to do many exercises that I was not aware I was doing the wrong way. Squats are a good example of this. The way I was doing them, put more pressure on my knees. When I was corrected on this, they became very hard for me to do. Now I do single leg squats. They are still hard to do, but I have a much easier time doing regular squats. I can also say thanks to PT, I am playing basketball again pain free!” -Steven Heil
Roquefort Pear Salad HEALTHY RECIPE
• 1/3 cup olive oil • 3 tablespoons red wine vinegar • 1 1/2 teaspoons white sugar • 1 1/2 teaspoons prepared mustard • 1 clove garlic, chopped • 1/2 teaspoon salt • Fresh ground black pepper to taste
INGREDIENTS • 1 head leaf lettuce, torn into bite-size pieces • 3 pears • 5 ounces Roquefort cheese • 1 avocado • 1/2 cup thinly sliced green onions • 1/4 cup white sugar • 1/2 cup pecans
INSTRUCTIONS In a skillet over medium heat, stir 1/4 cup of sugar together with the pecans. Continue stirring gently until sugar has melted and caramelized the pecans. Carefully transfer nuts onto waxed paper. Allow to cool, and break into pieces. For the dressing, blend oil, vinegar, 1 1/2 teaspoons sugar,mustard,choppedgarlic,salt,andpepper. Ina largeservingbowl, layer lettuce,pears,blue cheese, avocado, and green onions. Pour dressing over salad, sprinkle with pecans, and serve.
“Put yourself at the top of your to-do list every single day and the rest will fall into place.”
A SPECIAL OFFER FOR ALL PAST AND PRESENT PATIENTS OF
This year marks The Training Room’s 14th anniversary and we want to do something special to celebrate and to thank you for allowing us to serve you. To do this we are offering a day of completely free exams for: • All past clients who have not been seen in PT in the past 2 months • All present clients who have another problem currently not being treated • All loved ones, family, friends, neighbors and co-workers of our past and present clients If you are a past or present patient, call now to schedule your Free Exam. If you are referring a friend or family member, just give them the certificate included in this letter and have them call to schedule their Free Exam. THE EXAMS WILL BE HELD ON: >> WEDNESDAY, MARCH 7TH << AT ALL 4 OF OUR PHYSICAL THERAPY LOCATIONS Each FREE EXAMwill consist of a 25-minute one-on-one appointment with one of our physical therapists. The therapist will talk with you about the history of your problem. They will take measurements to test how well you are moving and to test your strength. After a thorough exam,we will give you a written plan of care, outlining: 1. The cause of your pain or problem. 2. A plan for successful treatment.
THE FREE EXAM IS IDEAL FOR PEOPLE SUFFERING WITH:
•Ankle Pain •Difficulty/Pain with exercise
•Neck Pain • Shoulder Pain • Knee Pain
• Lower Back Pain/ Sciatica •Arthritis
If you are having pain or problems with day to day activities such as walking, standing, sitting for long periods, going up or down steps, getting in and out of the car, sleeping AND/OR you are having pain with exercise such as running, biking, weight lifting, fitness classes, or swimming then this is an excellent opportunity to see our staff and find out the cause of your problem. Garnet Valley (484)800-8186 Call the specific location you would like to schedule your exam Cherry Hill (856)874-1166 Haddonfield (856) 616-8000
Washington Township (856) 582-3400
A ONE DAY SPECIAL OFFER FOR
WEDNESDAY, MARCH 7TH FOR PRESENT AND PAST PATIENTS OF The Training Room
This is our big thank-you for allowing us to serve you. The free exams are for: • All patients who have not seen a PT in the past 2 months. • All present patients who have another problem not currently being treated. • All loved ones, family members, friends, neighbors, and co-workers of our past and present patients. Free Exam Certificate THE FREE EXAM IS IDEAL FOR PEOPLE SUFFERING WITH:
•Ankle Pain •Difficulty/Pain with exercise
•Neck Pain • Shoulder Pain • Knee Pain
• Lower Back Pain/ Sciatica •Arthritis
GOOD ON WEDNESDAY, MARCH 7TH
Cherry Hill (856)874-1166 Garnet Valley (484)800-8186 Call the specific location you would like to schedule your exam Haddonfield (856) 616-8000
Washington Township (856) 582-3400
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