Health is a relative term. It means that your body is operating at a high normal range in all the different systems from circulation, breathing, digestion, and more. Anything you can do to help your body achieve more of an ideal state is a step towards a healthier you.
Health &Wellness The Newsletter About Your Health And Caring For Your Body
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IMPROVING YOUR HEALTH, ENERGY, & FITNESS
• Patient Success Spotlight
• Outstanding Results • Free Laser Therapy Consultation • Practice News
Health &Wellness The Newsletter About Your Health And Caring For Your Body
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IMPROVING YOUR HEALTH, ENERGY, & FITNESS
Health is a relative term. It means that your body is operating at a high normal range in all the different systems from circulation, breathing, digestion, and more. Anything you can do to help your body achieve more of an ideal state is a step towards a healthier you. Everyone desires to be healthier, stronger, and more active. This may sometimes feel difficult to accomplish, due to pain, injuries, or poor diets. Pain increases undesirable chemicals in your body that cause stress, creating a challenge when it comes to exercise. All of this also affects your endocrine system, which regulates your hormones and controls almost everything happening in your body. Fortunately, strength training exercises can effectively ease your pain while simultaneously strengthening the affected part(s) of your body. Our highly trained physical therapists can create a personalized strength training plan for your needs and goals. They have the right knowledge and the time to listen, evaluate, and guide you toward a pain-free, stronger, and healthier lifestyle. Contact Lonoke Physical Therapy today to learn more. WHY IS STRENGTH TRAINING SO IMPORTANT? There are approximately 642 skeletal muscles in the body. This means that your strength and flexibility play an important role in your health. Your
muscles not only help you move, but they support your circulatory and breathing systems. A stronger and more flexible you means a healthier you. Relieving joint or muscle pain and guiding you on proper strength training exercises are integral parts of our specialized physical therapy treatments. Strength training helps in building muscle mass, and it is typically the final step in a rehabilitation treatment process. Whether you are recovering from an injury or underlying condition that is causing you pain, strength training will help you get back to your optimum physical performance. At Lonoke Physical Therapy, our strength training programs will get you back on track to living a happy and healthy lifestyle. Our physical therapists will design a treatment plan with the best exercises for an effective and speedy recovery. These exercises will be dependent upon which part(s) of your body are in need of strengthening. This may include body weight exercises (such as squats, push-ups, or planks) or exercises using additional tools (such as barbells, resistance bands, exercise balls, or hand weights).
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EXERCISES FOR A HEALTHIER YOU!
painful, stretch at the back of the forward knee. For a greater stretch, elevate your heel on a step. Hold for 20 seconds. Repeat 3 times on both legs. 2. Iliopsoas Stretch. Assume a wide and long lunge position, with your hands on your hips. Tuck your buttocks under you while you shift your weight to the forward leg. Make sure to keep your posture straight. 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. Place your hands on the wall and make sure to keep your back flat. Reach your arms up overhead. Move your 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 and your feet flat on floor. Cross one leg over top of the other. Lock your hands around your knee and pull it to your chest. Hold for 20 seconds. Repeat 3 times on both legs. CONTACT LONOKE PHYSICAL THERAPY TODAY! Strength training can help you reach the physical goals that you’ve always wanted. It can aid you in your health and fitness journey so you can become the more active version of yourself that you envision. If you are interested in improving your health and fitness through strength training, don’t hesitate to contact Lonoke Physical Therapy today to find out how our services can benefit you!
There are some simple exercises you can do on your own, in order to complement your strength training plan and keep in shape after your sessions are over. These include: 1. Hamstring Stretch. Stand facing a wall or counter. Use it to steady yourself if needed. Take a large step forward with one leg, making sure the knee of the forward leg is straight and your body weight is shifted to the bent back leg. Place your hands on your forward knee. Hinge forward from the hips, keeping your back straight. Push your hips back until you feel a definite, but not
Ask us how you can win, too! Congratulations to Our Lonoke PT Attendance Winners!
November Attendance Winner Ms. Lakesha
Thanksgiving Attendance Winner Ms. Sarah
lonokephysicaltherapy.com | promopt.net
Patient Success Spotlight
WhenMrs. Tiffany first started therapy she wasn’t comfortable walking and was unable to do her daily workouts. Check out what she has to say now. “Since starting physical therapy, I can bend and straighten my leg and knee. I am able to walk at a normal pace and gait, without dragging my injured leg. I’ve only completed 2 days of therapy, but I’ve improved drastically! This has helped to ensure that my transition to work/life balance is easy. My concerns with being able to get back to normal are resolved. I look forward to completing the next 3 weeks of therapy. The staff has been wonderful, efficient, and have nearly personalized a regimen just for my needs and given me workouts for when I return to working out. I’m so glad I started therapy here at ProMotion.” - Mrs. Tiffany
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Outstanding RESULTS
“I got to bowl for the first time in 10 weeks due to the help of ProMotion! The staff was very helpful in getting my lower back into shape and allow me to roll the ball again.” - S.P.
“Not only are my therapists helping me to recover from injury, they work with me personally to meet individual goals and needs. I am back into running and jumping shape.” - M.D.
“I can now walk, jump, run, squat, high jump, play volleyball, stand on tip toes.” - L.B.
Move Freely • Alleviate Pain Naturally • Have More Energy Enjoy Activities Pain Free • Be Stronger
Soothe Pain Ease joint pain Improve blood flow & oxygen circulation Optimize sports performance Accelerate healing from injury Prevent issues from becoming chronic Laser Therapy Can:
Don’t let pain become a way of life Call to schedule your free consultation with complimentary laser treatment! FREE LASER THERAPY CONSULTATION
Lonoke: 501-676-5540 ProMotion: 501-945-0200
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Offer valid for the first 25 people to schedule. Expires 01-31-20.
Practice News!
Heart Health Tips
1. Aim for lucky number seven. Young and middle-age adults who sleep 7 hours a night have less calcium in their arteries (an early sign of heart disease) than those who sleep 5 hours or less or those who sleep 9 hours or more. 2. Keep the pressure off. Get your blood pressure checked every 3-5 years if you’re 18-39. If you’re 40 or older, or if you have high blood pressure, check it every year. 3. Move more. To keep it simple, you can aim for 30 minutes a day, 5 days a week of moderate exercise. Even if you exercise for 30 minutes a day, being sedentary for the other 23 1/2 hours is really bad for your heart. 4. Slash saturated fats. To help your heart’s arteries, cut down on saturated fats, which are mainly found in meat and full-fat dairy products. Choose leaner cuts and reduced-fat options. 5. Find out if you have diabetes. Millions of people don’t know that they have this condition. That’s risky because over time, high blood sugar damages arteries and makes heart disease more likely. 6. Think beyond the scale. Ask your doctor if your weight is OK. If you have some pounds to lose, you’ll probably want to change your eating habits and be more active. 7. Ditch the cigarettes, real and electronic. Smoking and secondhand smoke are bad for your heart. If you smoke, quit, and don’t spend time around others who smoke as well. 8. Clean up. Your heart works best when it runs on clean fuel. That means lots of whole, plant-based foods (like fruits, vegetables, nuts, and seeds) and fewer refined or processed foods (like white bread, pasta, crackers, and cookies).
Happy Anniversary, Kelli!
Kelli’s 5-year work anniversary is January 9th!
Happy Birthday, Magen!
Megan’s birthday is January 12!
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Change Up Your Routine With One of Fiona’s Favorite Vegan Recipes! Sweet Potato Black Bean Chili
INGREDIENTS
• 1-2 carrots, diced or shredded • 1 can black beans, rinsed and drained • 1 can kidney beans, rinsed and drained • 1 can fire-roasted tomatoes, NOT drained • vegetable stock • salt and pepper, to taste • 1/2 cup chopped fresh cilantro • sliced avocado
• 1 tablespoon olive oil • 1 large onion, diced • 3-4 cloves garlic, minced • 2 sweet potatoes, chopped into 1/2 to 1-inch cubes • 1 tablespoon chili powder • 1 teaspoon ground cumin • cayenne pepper, to taste (~1/4 teaspoon)
INSTRUCTIONS In a large sauce pan, sauté and onion and sweet potatoes in oil until crisp-tender. Add garlic, chili powder, cumin, and cayenne; cook for 1 minute longer. Stir in carrots, beans, tomatoes, veggie stock, salt, and pepper. Bring to a boil, stirring occasionally. Reduce heat; cover and simmer for 30-35 minutes or until sweet potatoes are tender. Top with fresh cilantro and sliced avocado to serve.
Exercise Essentials Try these simple exercises to relieve pain and stay flexible!
Hamstring Stretch Lie on your back. Loop a belt around your foot. Use belt to lift leg. You should feel a stretch along the back of your thigh. Hold stretch for 30-45 seconds. Repeat three times on each leg.
Neck Flexion Sit in a chair with good posture. Slowly lower your chin towards your chest as far as low as you comfortably can, then raise your head, looking up towards the ceiling as high as you comfortably can. Repeat 6 times.
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
Congratulations to Our ProMotion PT Attendance Winners!
Ask us how you can win, too!
November Attendance Winner Mrs. Janice
Thanksgiving Attendance Winner Mr. Ken
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