Centra Health_Improving Your Health and Fitness

Health & Wellness NEWSLETTER

December 2019

IMPROVING YOUR HEALTH & FITNESS

INSIDE: • A Plank a Day Keeps the Doctor at Bay • How to Stay Active While Living With Arthritis • Relieve Aches & Pain In Minutes • Are You at Risk of Sustaining a Fall- Related Injury?

CALL IN!

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2. Iliopsoas Stretch Assume a wide, long lunge position with hands on hips. Tuck the buttocks under while you shift your weight to the forward leg. Keep your good posture. Hold for 20 seconds. Repeat 3 times on both legs. 3. Shoulder Flexion Stretch Stand in a corner of the roomwith one foot in front of the other. Put your hands on the wall. Make sure to keep your back flat! Reach arms up overhead. Move 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, feet flat on floor. Cross one leg overtop. Lock hands around knee. Pull knee to chest. Hold for 20 seconds. Repeat 3 times on both legs.

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 performdaily tasks without feeling tired. 1. Hamstring Stretch Stand facing a wall. Take a large step forward with one leg. Straighten the knee of the forward leg, while shifting your body weight onto the bent, back leg. Hands on the forward knee. Hinge forward from the hips, keeping your back straight. Push your hips back until you feel a definite, but not painful, stretch at the back of the forward knee. For a greater stretch put your heel on a step. Hold for 20 seconds. Repeat 3 times on both legs.

Call for your FREE PAIN CONSULTATION We offer 8 convenient locations call to schedule today! Expires 01-31-20 434.200.7600

YOU DO NOT NEED A DOCTOR’S PRESCRIPTION TO SEEK PHYSICAL THERAPY. IN THE STATE OF VIRGINIA YOU HAVE DIRECT ACCESS TO PHYSICAL THERAPY.

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