Nestor Physical Therapy Newsletter
NEWSLETTER www.nestorphysicaltherapy.com
INSIDE: Staying Active & Becoming Better Balanced How Is Your Balance? Patient Success Spotlights There are a million and one tips that are passed down generation to generation about the key to a long and successful life. (continued inside)
Staying Active & Becoming Better Balanced
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Staying Active & Becoming Better Balanced
Some say the secret to a long and happy life is to focus on family; others say it all comes down to finding the right career. Whatever choices you make in your life, and whatever your values are, there are several fundamental truths that are almost always accurate: To stay healthy, you must stay active, and to stay happy, you must stay balanced. Mental and Physical Balance Staying active and staying balanced in many ways go hand in hand. Staying active refers to the amount of activity that you engage in daily. This of course can refer to how much time you spend at the gym, but it can also refer to how many steps you take in a day, how often you find yourself running around the office, and how frequently you head out to the backyard to run around with your children or your dog. Balance in many ways works
on the same principles. There are some activities that you do every day because you have to do them — work often falls into this category, as do household chores. But what about the activities that you simply love to do? What about the activities that you enjoy? Think about the last time that you sat down with a book that you loved and made yourself a cup of tea or coffee and really enjoyed the moment. Perhaps it isn’t reading that you wish you had more time for, but instead it is a garden that has grown weeds as it has been neglected. It could be a project at your home that you have looked forward to completing or an old car that you’ve wanted to fix up. There are special hobbies and interests that appeal to each of us, and spending time with those hobbies can help you live a more balanced life.
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How Is Your Balance?
balanced person means finding ways to spend your time more wisely and taking more time for yourself as needed. It’s Never Too Late You don’t need to grow up as an athlete to enjoy exercise as an adult. There is no point in your life where it is too late to start being more active than you currently are. There are plenty of ways to incorporate light activity into your lifestyle, such as: • Taking a walk in the evening with your family • Wearing a pedometer and trying to take more steps every day • Joining your local community center and using the pool to swim laps several times a week • Engaging in light weight training at home before work • Taking a yoga class These are just several examples of how you could incorporate more activity into your lifestyle without making many large changes to your way of life. If you feel that your physical health or an old injury is holding you back from being active, contact us. Working with a physical therapist can help you achieve improved balance and a healthy lifestyle.
Alongside with the task of becoming more mentally balanced with the things that you spend time with in your life is the challenge of becoming more physically balanced. There are certain markers that typically indicate trouble with maintaining balance, such as frequently tripping and falling or feeling dizzy when standing too long. But even if you are not having fundamental issues with your ability to stay balanced in this way, you may still have difficulty with whole-body balance. Yoga is a great form of exercise to use to improve your ability to balance, as yoga helps to strengthen core muscles and improve coordination.
You can improve your physical balance by: • Increasing muscle strength • Improving stamina • Improving core strength • Practicing balancing techniques
In addition, taking steps to ensure that you are getting a full night of rest, that you are exercising regularly, and that you are eating a healthy diet are all strong components to ensuring you are well-balanced. Think about the percentage of time that you spend working during the week. For most people this number is well over 40 hours per week! Then consider how much time is spent driving to and from work and around town on errands, and then consider the time spent doing things you have to do at home, like the dishes or the laundry. Then really think about how much time you are spending doing the things that make you feel better — including those hobbies that you love, but also being active and engaging with the people you care about. Part of becoming a more
Who Do You Know That Needs Our Help?
Refer a Friend Do You Have Friends or Family Unable to Do The Following?
9 Move without pain 9 Bend and move freely
9 Balance confidently and securely 9 Sit for long periods comfortably 9 Walk for long distances 9 Live an active and healthy lifestyle
If you answered “yes” to any of these, please call us today at 401-356-4777
Patient Success Spotlights
“I am very pleased with the professional service...”
“I came in after a concussion with migraines & severe balance issues. I started physical therapy here and I have since regained my life! I couldn’t take care of myself & needed assistance. I was afraid to do every day activities that even caused my daughter to suffer. But after therapy I can drive again and take care of myself. I can do things that I couldn’t do before my injury! Thank you all!” - Jacqlyn Andolfo “I can do things that I couldn’t do before my injury...”
“I came to Nestor PT with severe dizziness. I was out of balance, could not turn over in bed without being very dizzy. It made my life miserable - not looking forward to going to bed because you are afraid of being dizzy makes life very depressing. After many sessions with Nestor, I have finally reached a level of stability, and through follow-up exercises, I can manage my symptoms. I am very pleased with the professional service as well as the caring environment that is given by Dr. Nestor and is staff. I would recommend his services to anyone who needs competent & courteous services - it has been a good experience.” - Terrie Nolan
Exercise & Pain Relief
If you have back or joint pain, there are probably some times when all you want to do is lie in bed all day. It’s tempting, but it might make the problem worse. Doctors used to prescribe bed rest for back pain and other chronic pain conditions, but studies have found that people who exercise and stay flexible manage their pain much better than those who don’t. If you do have a chronic pain condition like back pain or hip, knee, or shoulder problems, you shouldn’t begin an exercise program without guidance. Check with your physical therapist first. They have the expertise to help you develop an individualized exercise program. Have a professional; a physical therapist show you what is appropriate to do given your condition. Here are 7 exercises/activities you should do to alleviate pain: 1 . Walking 2. Swimming 3. Yoga 4. Tai Chi 5. Pilates 6. Stretching 7. Aerobics
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Smokey Beef Stew (Guinness Beef Stew)
Beef stew is a great dish to warm you up on a cold day. Here is what you will need: 2lbs of beef, 1 small bag of carrots, 1 bag of small potatoes, 1 bag of parsnips, 1 package of cippolini onions, 2 large mushroom caps, thyme, parsley, beef broth, and 2-3 cans of Guinness.
Beef for stew is usually already cut by the butcher. If not, look for 2lbs of round or chuck and you can cube it into pieces. Lightly dredge the pieces of beef in seasoned flour. The next steps can be done on the stove but I did it all outside on the grill. I did it all outside on the grill. Place a heavy-duty Dutch oven or cast-iron pot over medium heat. Heat the olive oil in the pan. Once the oil starts to heat up add the pieces of beef and brown on all sides. Do this in small batches, so you don’t overcrowd the pan. Deglaze the pan with 1 can of Guinness and scrape all the brown bits off the bottom of the pan. Return the beef to the pan and add a second can of Guinness to cover it. Leave the cover off the pan. Add a few wood chunks to the fire and cover the grill. Cook for 45-60 mins. The cippolini onions and mushroom caps can be seasoned with olive oil, kosher salt, and freshly cracked pepper and grilled. Rough chop once grilled and save to add to stew. The carrots, potatoes, and parsnips can be chopped while the beef cooks. Try to keep the pieces the same size so they cook evenly. Once the beef has cooked for about an hour, add the carrots, potatoes, parsnips, onions, mushrooms, and tie up a bundle of fresh thyme. Add more Guinness or beef stock to cover all the ingredients and add the cover to the pot. Cook for an additional 45 mins until the carrots, potatoes and parsnips are tender. Grill some bread for dunking in the stew. Spoon the stew into a bowl and garnish with fresh parsley. Enjoy!
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Arthritis InTheNeck
CedarPlankedSmokedCheese
Theproblemwitharthritis is the lossof rangeofmotion in theneck joints. Asbonewearsonbone, the surfaceof thebones actually start to change shape.This thins thebones in the neck in someparts leading to a lossof heightbetween thebones.Due t abnormalwearand tear,newbone forms where it shouldn’t, creeping into the holeswhere the spinal cord passes through. In addition it can rub on the nerves out to your neck, shoulers, arms and even hands. This can lead to a condition called cervical spinal stenosis,whichcanbequitepainful. Whatcanbedone tohelpneckarthritis? Whilepainmedicationscanhlp control pain, they don’t address the root cause of the pain,which is poor strength and lackofnormalmovement.Theneck jointson the sideof the spinenormallyexperiencewearand tearover theyears.However,when this wear and tear is accelerated due to poor posture,weakness or injury, this cn lead to limited,painful rangeofmotion. Inaddition,withneckarthritis, thesmallermuscles thatguide themotions of theneckbecomeweaker,eventually leading tomore rubbingandarthritis. Bygentlystretching these tightand restricted jointswithspecifichandson therapy ndexercises,rangeofmotioncanbereturned.Whilephysicaltherapy cnot restore the cartilage or change the bony structure, it can certainly helpyourneckmovebetter,becomestronger, reducepainandgiveyou the power tostayhealthier longer. imple test. See if you have restricted cervical joints.Standwith yourbackagainst thewall.Canyou touch thebackofyourhead t thewall whilekeepingyourchin level? Ifyoucannot, thenyourneck jointsare limited andyouneedphysical therapy to restore the rangeofmotio. Try this
This is a great appetizer for the holidays. It looks fancy but is quick and easy tomake.Yourguestswill think you are agourmet chef!
Thecheesecanbe smokedonagasgrill if youmakea smokerpack. Iused the charcoalgrill.
Youwillneeda cedarplank, camembert cheeseorabrie (soft creamy cheese), pepper jelly, and1-2 jalapenos.
Place theplankon thegrill for1-2minutesa side.Youwill see somegrillmarksand youwill start to smell the aroma of the cedar plank. (See thegrillmarks in the picture).
Spread the pepper jelly on the cheese. Slice the jalapeno in half, remove the seeds if you like it on themildside,andarrange jalapenosliceson topof thecheese.Slice the jalapenocrosswisewith the seeds if you like it spicy.Place the cheese in the plank. Place the plank on the grill (indirect heat) no flame under the plank. (See picture).Add a fewwood chips to the charcoals.Use smoker pack if using gas grill.Cook about 10minutes until the cheese becomes soft.Some of the cheesewill start to ooze out.
Is your neck pain affecting your balance? Have you ever seen a person with t ir head protruding forward and their body bent over?This can be subtle orquite noticeable.With neck pain, limited neck posture results in loss of balance. Just pull anyone by their nose and youwill see theywill falter forward.This isbecause thenormal linesofgravity through thebody changewhen thespineposturechanges. If youorsomeone youknowhas poorbalance, itcouldbeaproblemwith theirposture. Gtyourneckmovingand feelingbetter.Callus to learnmoreaboutour programs today!
Servewithgrilled bread or fancy crackers. Enjoy!
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Try thismovement forneckpain relief. RelievePain InMinutes:
Patient Success Spotlight
RelievesNeckPain
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CERVICALROTATION Turn yourhead towards the side, then returnback to looking straightahead.
“Sincemy initialonsetof injury, Ihavebeensufferingmajor tingling inmyarmandneckpain. I'vebeen to2otherphysical therapistsand Dr.Nestorhaseliminatedmysymptoms.Hehasgivenmehope that Icanmakea full recoveryandgetback to theactive life that Ihad!” -MichaelOrsini
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CallToday! 401-356-4777
www.nestorphysicaltherapy.com
Call Today! 401-356-4777
www.nestorphysicaltherapy.com
Exercise Essentials Flexibility, strength, and stability are needed to keep you moving. Share this with a friend or family member to help keep them healthy too!
HIP HIKES While standing up on a step, lower one leg down- ward towards the floor by tilting your pelvis to the side. Then return the pelvis/leg back to a leveled position. Repeat 10 times on both legs.
HIP ABDUCTION While lying on your side, slowly raise up your top leg to the side. Keep your knee straight and maintain your toes pointed forward the entire time. The bottom leg can be bent to stabilize your body.
Exercises copyright of
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Strengthens Hips
FREE PAIN CONSULTATION FOR YOU AND A FRIEND!
THIS COUPON IS GOOD FOR: A FREE PAIN CONSULTATION FOR YOU FREE PAIN CONSULTATION
FREE PAIN CONSULTATION
THIS COUPON IS GOOD FOR: A FREE PAIN CONSULTATION FOR A FRIEND
Expires: 3/31/19 Call today as spots are limited!
Call today as spots are limited!
Expires: 3/31/19
401-356-4777 CALL TO SCHEDULE TODAY!
Call Today! 401-356-4777
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