Health & Wellness Newsletter by South Toledo Physical Therapy
Health &Wellness The Newsletter About Your Health And Caring For Your Body
3 BENEFITS OF CANOEING & KAYAKING
When we think of reasons to canoe and kayak, we often think of fun and recreation. In addition to these motivations, the process of paddling also offers some serious fitness benefits that will contribute to a stronger and healthier you. Overall, paddling is a fantastic activity for building strength and endurance. Unlike the typical gym experience, canoeing and kayaking provide amazing scenery, the exhilaration of fresh air and water, and the excitement of an ever-challenging workout. Specific paddling benefits include: Abdominal Core Strength As a workout for the core, paddling is one of the best you can imagine. The upper and lower abdominal muscles of the core are strengthened by the turning and moving you do as you paddle. In developing your core muscle strength,
you will gain balance and stability, which in turn reduces strain on your back. Building/Toning Shoulder and Arm Strength Paddling is a great way to build arm and shoulder strength because of the continuous motion and water resistance. Since paddling a kayak or canoe requires precision and control, it is a great form of strength training without the stress and strain of other high impact sports. Cardio Conditioning Paddling is a continuous motion activity that is great for raising the heart rate, enhancing cardiovascular health, and burning calories. Depending on the wind and river conditions, canoeing and kayaking can be a good interval training workout, with periods of hard paddling and periods of rest.. Reference: http://riversedgeoutfitters.com/2015/08/04/the-fitness- benefits-of-canoeing-or-kayaking/
Inside: • 5 Back Conditions You Shouldn’t Ignore
•5 Safety Tips For Dealing With Your 50s
• Relieve Back Pain In Minutes
• Patient Success Spotlight
Health & Wellness The Newsletter About Your Health And Caring For Your Body
“Don’t Wait Until Back Pain Impairs You Before Seeking Physical Therapy!” 5 BACK CONDITIONS YOU SHOULDN’T IGNORE
Backpain issomethingthatshouldnotbe ignored. Whether it is a result of a sports injury, a car accident, or another medical concern, back pain has the propensity to become worse over time- -especially when it is not addressed early on. Unfortunately, the majority of people who deal with back pain typically do not seek out medical attention right away, which can lead to more adverse issues later on down the line. In many situations, ignoring back pain or attempting to put up with the symptoms for a longperiodoftimebeforeseekingtreatmentonly puts the individual in a worse-off position. Too often,aconcern thatcouldhavebeenaddressed through physical therapy and targeted exercise becomes something more serious, requiring drastic interventions, such as surgery. If you don’t know the cause of your back pain, don’t waste any more time trying to tough it out. Some causes of back pain are not going to go away. Here are five causes of back pain that you really can’t ignore: 1.Fracture: Painfromabonefracture isnotgoing togoawaywithout treatment.Thesemostoften
develop as a result of trauma, such as a sports injury or a car accident. If you experience back pain following a trauma, it is imperative that you seek medical attention immediately. 2. Sprainorstrain: Much likea fracture,asprain or strain could develop following a traumatic accident. However, you may be surprised how easily you can experience this sort of injury during normal, every-day activities. A slip-and- fall on a rainy day or attempting to twist your body to reach something from the backseat of yourcarcould result inamusclestrainorsprain. 3. Sciatica: Sciatica pain develops in the area surrounding the sciatic nerve, which is in the lowerback.This typeofpain isone that typically does not go away on its own. The only way to lesson and eliminate sciatica pain is to relieve compression on the sciatic nerve and Physical therapy can accomplish this through the use of exercise, manual techniques and specific modalities. 4. Spinal stenosis: This is another chronic condition that requires physical therapy to improve. Spinal stenosis develops when the
spinal canal begins to narrow, putting pressure on and causing compression of the spinal nerves.Physical therapy techniques like targeted muscle movements and manual stretching and massage can help alleviate this type of pain. 5. Lumbar radiculopathy: This is a chronic condition in which a nerve is compressed at the base of the spine, resulting in pain, numbness, and tingling. Physical therapy is used to help reduce the pressure that is put on the nerves. Letting back pain become chronic is something that should be avoided at all costs. In general, ignoring any source of pain that you don’t fully understand can be dangerous, and can lead to furtherhealthcomplications. Inmanysituations, back pain can be relieved and further pain can be prevented with proper medical interventions, like physical therapy. Talking with your doctor about your back pain is the best thing that you cando toensure thatyouaren’tdealingwithany unnecessary pain. Have your doctor refer you to the experts at South Toledo Physical Therapy so we can help you overcome your back pain and get you back to living pain-free once again!
Patient Success Spotlight
“I was contemplating back surgery but wanted to exhaust all options before doingso. Icame toSouthToledoPhysicalTherapyandtheyhelpedmeeliminate allofmypain, including the radiatingpainsymptoms intomy leg. Iamno longer considering surgery and have even gotten back to playing softball. I want to thank the South Toledo staff for helping me feel like myself again!” - John R. I am no longer considering surgery!
www.southtoledopt.com
“Age May Not Play A Factor In Future Back Pain.” 5 SAFETY TIPS FOR DEALING WITH YOUR 50S
1. See the world, and exercise, too. Traveling for work or pleasure shouldn’t derail your healthy habits. Physical therapists can suggest exercises you can do on the go, anywhere. 2. Bone up on your bone health. Menopause contributes to increased lossofbonedensity,makingbonesmorebrittleandprone tobreaking.The older you get, the more important it becomes to get the recommended amountofcalciumandvitaminD. Inaddition,weight-bearingor resistance exercises should be performed for 30-60 minutes sessions at least 3 times per week. 3. Imitate a flamingo. If you can’t stand on one leg for 5-10 seconds, that’s a sign your balance needs immediate improvement. Don’t let a fall be your wake-up call. 4. Be active every day. The older you get, the more important it becomes tobevigilantaboutyourhealth.Eachweek,youwant2.5hoursofmoderate intensityaerobicphysicalactivity,1.25hoursofvigorous-intensityactivity, or an equivalent combination of the two. The best way to do that is to strive for activity every day. 5. Get a second opinion. People in their 50’s often experience the first major signs of aging. If you’ve tried to manage your health on your own thus far, now is the time to get off of the Internet and in front of a doctor and a physical therapist, who can provide expert assessments of your health that will be key to your ability to maintain your independence.
Greek La Recipe court Show: Guy's B Episode: Mea 4 6
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http://www.moveforwardpt.com/resources/detail/healthy-tips-each-decade-2
Healthy Recipe: Greek Lamb Meatball Sliders
http://1sudoku.com
14 INGREDIENTS • 1/4 cup panko breadcrumbs • 1/4 cup milk • 1 pound ground lamb • 1 tsp. ground coriander
• 1 tsp. cumin • 1 tbsp. minced garlic • 1 tsp. dried oregano • 1 tbsp. mint • salt & pepper • 1/4 cup feta cheese
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DIRECTIONS Preheat broiler. For lamb meatballs: soak breadcrumbs in the milk for 5 minutes. In a large bowl, combine the lamb, coriander, cumin, garlic, oregano, mint, salt and pepper, and soaked breadcrumbs. Mix well, but do not overcook. Fold in feta, then formmixture into eight 2-inch meatballs. Place meatballs in a large, greased cast-iron pan. Place the pan 7 to 8 inches from heating element; broil for 12 minutes. Best served with tzatziki sauce and tomatoes.
http://1sudoku.com
Copyright (c) Guy Fieri
Play on yourmobile t n° 119362
• Cost Effective • Non-invasive • Safe & Natural • State-of-the-art Facility Features of Physical Therapy: DO YOU HAVE BACK PAIN?
Spinal Decompression
Mention This Coupon To Receive A FREE Back Pain ANALYSIS
b Meatball Sliders wi sy of Guy Fieri g Bite ball Slider Triple Threat www.southtoledopt.com Spinal Decompression Therapy (using the Kennedy Neuroflex Table) is a safe, non-surgical treatment that gently lengthens and stretches the spine. By slowly putting tension on the spine and then releasing it, spinal decompression creates negative disc pressure, like a vacuum, which can relieve pinched nerves, rehydrate bulging discs and move them back into place. Spinal Decompression Therapy is very successful in relieving pain associated with bulging or herniated discs, arthritis, degenerative disc disease, sciatica, stenosis, pinched nerves and other problems related to the cervical or lumbar spine. If you are experiencing consistent pain in your neck or spine, spinal compression is a safe and affordable option for getting you back to a pain-fr e life. Call us today to see if Spinal Decompression is right for you! Call Today! 419-380-9316 www.southtoledopt.com Print sudoku http://1sudoku.com 8 2 5 1 2 8 3 6 1 4 5 7 1 7 8 6 7 7 3 8 6 3 2 6 7 4 1 5 1 4 2 8 1 9 2 4 9 7 3 1 5 6 2
4 8 3 9 5 8
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7 9 5 1 3
Total:
45 min 45 min
Sudoku Puzzle 6 3 8 http://1sudoku.com
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Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.
n° 119362 - Level Easy
n° 110504 - Level Easy
Active:
4 8 6 7 3 4 9 2 1 7 4 5 1 3 4 2 6 2 1 5 4 8 2 The objective is to fill a 9x9 grid so that each column, each row, and each of the nine 3x3 boxes (also called blocks or regions) contains the digits from 1 to 9. A cell is the smallest block in the game. A row, column and region consists of 9 cells and the whole game consists of 81 cells.
SINGLE KNEE TO CHEST STRETCH While lying on your back, hold your knee and gently pull it up towards your chest. Hold for 10 counts. Repeat 6 times on both sides. Good stretch if you sit at a computer all day 8 slid rs Yield:
5 9 7
7 1 6
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6 9 8 5 4 5 6 2 9 7 6 2 4 8 2 8 4 3 7 5 1 3 1 2 8 4 6 1 5 http://1sudoku.com
www.simpleset.net
Level:
Easy
n° 123062 - Level Easy
n° 127435 - Level Easy
n° 127435 www.southtoledopt.com
ese puzzles and find their solutions by flashing the codes below : n° 110504 n°123062
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