AdvancePhysical&AquaticTherapy_Life Without Aches & Pains

The Advance Bulletin The Newsletter About Your Health And Caring For Your Body

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Advance Physical & Aquatic Therapy

3 SIMPLE WELLNESS TIPS for HEALTHY RESOLUTIONS 1. Drink half your body weight in ounces of water. If you weigh 160 pounds, you should drink 80 ounces of water. When the body is dehydrated, it doesn’t run efficiently. Drinking water has plenty of benefits, including increasing energy, flushing out toxins, improving skin complexion and boosting immunity. 2. Start the morning with a hydrating warm drink. Drinking warm water with lemon is a great choice as the combination makes for a wonderful, healthy flavor. Apple cider vinegar

concoctions can also rehydrate and influence the body’s alkaline state, noted for added health benefits. Drink these before coffee and breakfast for instant energy, simply from keeping your body hydrated. 3. Be active daily. Aim for 30 minutes of daily activity. Break up your exercise throughout the day: 10 minutes before work, 10 minutes afterward, and 10 minutes at home with the kids. If a long-term resolution seems daunting, aim for new measurable goals monthly. Think short- term and create a new goal every month. For example, drink homemade juices or smoothies five days a week or remove packaged snacks from your diet for a month. It doesn’t seem like such a life overhaul if you add or eliminate a certain food for a few days. Plus, if you get in rhythm, you might just continue it and make it a habit. If not, you know you will get to start a new goal the next month.

The Advance Bulletin The Newsletter About Your Health And Caring For Your Body

Live Your Life Without Aches & Pains Everyone develops aches and pains from time to time. After a long day outside doing yardwork, or after an afternoon of trying to keep up with household chores, sometimes the tasks that we expect of our bodies can get the best of us. Whether it is a lingering ache in your back, feet that feel swollen and tired after a long day in your shoes, or a crick in your neck that just won’t go away, dealing with aches and pains can really take a toll on your overall feeling of wellbeing. If you stopped and asked around, you’d be amazed to see how many people are struggling with aches and pains, just like you. What may surprise you even more is how many people are coping with those pains without doing anything productive about it. How to Deal with Aches and Pains Pain medications can reduce the severity of aches and pains for a little while, but they don’t do anything to resolve the issue.There are things that you can do at home that can alleviate your aches and pains, helping to

reduce the severity of your discomfort while also reducing the likelihood that the pain will return. Don’t just complain about those aches and pains. Start doing something about them. Here is a quick rundown of things that you can do at home that can reduce your daily pain: 1. Use hot and cold therapy appropriately to reduce inflammation. After a good workout or a day of doing chores out in the yard, your muscles will likely feel sore. Apply ice to the area that hurts on and off for 20 minutes at a time during the first 24-72 hours after the pain develops. After that, consider soaking in hot water, such as taking a warm bath, to further soothe your muscles. 2. Don’t underestimate the power of resting! Your body relies on sleep just as much as your brain. You need to get plenty of sleep to keep your stress level at a minimum—and that includes your physical stress level. Aim to sleep between 7-9 hours every night. The more activity you engage in, the more sleep you need. (continued inside)

every day, you are able to train your muscles for more movement, and thereby reduce aches and pains. Keeping active, staying rested, and being smart with hot and cold therapy create a trifecta for healthy management of aches and pains, but they aren’t going to solve the bigger problems. When aches and pains start to grow severe, or chronic, then it is time to reach out to a professional for support. Physical therapy is the best way to reduce aches and pains because it takes intoaccountacombinationofactiveandpassivestrategies to help tackle the cause of your pain. Why Physical Therapy? There are a lot of different reasons as to why you may start feeling aches and pains. Muscle pain will occur whenever your muscles start to grow.To build more muscle mass, your muscles have to stretch, and lactic acid can pour into the lining of your muscles to cause a burning sensation. More movement will push that acid out, helping you to experience relief, and in time your muscles will develop increased elasticity, and the burning won’t be so severe. Build-up of tension from stress or overuse, and muscle pain from poor posture can also contribute to regular pain. A physical therapist can take a comprehensive assessment to help determine what may be the primary cause behind your aches and pains. Working with a physical therapist can help you develop a new approach to managing your aches and pains. Your physical therapy program will likely take into account strategies like hydrotherapy, deep tissue massage, guided stretching and targeted movements to help you experience ongoing relief from regular discomfort. Give us a call today at 610-544-8500 or visit We can help you say goodbye to your aches and pains and live a better life in 2020.

Live Your Life Without Aches & Pains (continued from outside)

3. Keep your body in good shape with regular exercise. It may seem counter intuitive to cut down on pain by moving more, but exercise is a really good way to reduce aches and pains. When you exercise

Look Who Celebrated the New Year at the 2020 Philadelphia Mummers Parade!

Ryan Mullin (PTA, BS, OWNING PARTNER) and his 3 boys at the Mummers Parade on Broad Street in Philadelphia, Jan. 1 st .

TheMost Popular NewYear’s Resolutions

1. Get in shape. The most common New Year’s resolutions have to do with getting in shape. If you’re resolving to hit the gym to improve your health or just your physique, you can avoid falling off the fitness cliff by enlisting a friend to exercise with you, or joining a regular class where you’ll be missed if you skip a session or two. Need additional motivation? Use fitness technology to stay on track. Fitbits will tell you when you’ve been sitting too long and you need to move. Food apps will tell you when you’ve eaten too much and you need to stop. Exercise apps will tell you how many calories you’ve burned. 2. Lose weight. Spend any amount of time on Instagram and you won’t be able to avoid the avalanche of products and schemes promising quick weight loss. And while the thought of shrinking a dress size or five by Christmas morning is a gift in itself, there really aren’t any

shortcuts when it comes to dropping pounds. While we’ve long heard the message that the key to weight loss lies in diet and exercise, the latest research suggests that, while exercise is important for overall health and keeping weight off, it isn’t actually that useful for weight loss.The bottom line: If you want to lose weight, focus on cutting calories. 3. Spend less, save more. If your bank account is looking a little low after the holiday gifts have all been purchased, you may be one of the many people who resolve to get their financial house in order in2020.Buyandsellclothesatconsignment stores, consider refurbished electronics, and buy produce when it’s on sale. 4. Spend more time with family and friends. Spending time with loved ones is great for your health and well-being, so it’s not surprising that

many people resolve to put more effort into nurturing their connections with family and friends. Set aside time each week to either call or meet up with a friend or family member. Take turns hosting dinner, or just get together for a walk. Friends far away? Set up a weekly Facetime or Skype chat instead. 5. Get organized. Getting organized is a noble goal. But in order to make this resolution stick, you’re going to need some concrete strategies. Avoid impulse purchases so you don’t end up with more clutter, setting aside 10 minutes each day to file and delete old emails, and setting up files to keep track of paperwork, such as medical bills, taxes and home maintenance documents.


Try this movement if you are experiencing back pain Exercise Essential

Tasty Recipe Gingerbread Cookies

Helps Relieve Back Pain

molasses for lighter, somewhat spicy cookies or blackstrap molasses for very spicy, intensely flavored cookies) • ½ cup packed coconut sugar • 1 large egg • Powdered sugar, for dusting (optional) Lemon Icing Ingredients (optional) • ½ cup powdered sugar • ¼ tsp lemon zest • 2 ¼ tsp lemon juice

• 3 cups whole wheat pastry flour, plus extra for work surface • 2 tsp ground ginger • 2 tsp ground cinnamon • ¾ tsp kosher salt • ½ tsp ground cloves • ½ tsp finely ground black pepper • ½ tsp baking soda • ¼ tsp baking powder • ½ cup melted coconut oil • ½ cup unsulphured molasses (regular

SIDELYING TRUNK ROTATION While lying on your side with your arms out-stretched in front of your body, slowly twist your upper body to the side and rotate your spine. Your arms and head should also be rotating along with the spine as shown. Follow your hand with your eyes. Hold for 20 seconds repeat 3 times on each side.

Combine dry ingredients. In a separate bowl, whisk together coconut oil and molasses. Add coconut sugar and the egg; whisk until blended. Combine and mix together liquid and dry ingredients until a dough forms. Divide dough in half, shaping each into a round disc about 1 inch thick. Wrap in plastic wrap. Chill discs in the refrigerator for about 1 hour. Preheat oven to 350°F with racks in the middle and upper third. Lightly flour your work surface and roll out one disc until ¼ inch thick. Cut out shapes with cookie cutters andplaceeachonaparchment-linedbakingsheet, leavingabout½ inchofspacearound each one. Combine dough scraps into a ball and roll out again, repeating until all dough has been used. Repeat with remaining disc. Bake for 8 to 11 minutes (softer cookies: 8 minutes, crisp cookies: 11 minutes). After cookies have cooled, ice and/or sprinkle with powdered sugar.

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