Health & Fitness Newsletter by South Valley Physical Therapy
Health & Fitness
“ It’s Easy To Stay Healthy Over The Age Of 31!” Improve Your HealthWith Flexibility
Welcome to our newsletter. I want to thank you for being a past or current patient of South Valley Physical Therapy. Check out our patient spotlight for a story of success. A good example of the power of positive thinking and the right physical treatments to overcome pain. We want you to improve your health and fitness. Aches and pains can keep you from the things you love as you age. You have worked so hard to see results in your new active lifestyle. Don’t let aches and pains stop you from accomplishing your fitness goals. Take a look inside to find out more about how to beat aches and pains while staying active naturally.
Thank you!
Inside: Patient Spotlight Improve Your Health With Flexibility A Plank A Day Keeps The Doctor At Bay
Thomas Sawhill, P.T. Physical Therapist, CEO
Health & Fitness The Newsletter About Your Health And Caring For Your Body
“ After Experiencing Inactivity Due To Pain, I Decided To Do Something About It!” ImproveYour HealthWithFlexibility
Many common aches and pains stem from tight muscles and poor movement. We were made to move and today’s lifestyle of sitting in the car, at work and at home, means tighter muscles. In addition, as we age our connective and muscle tissues naturally become stiffer. Therefore, the older you get, the more important a daily stretching routine becomes. 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 perform daily tasks without feeling tired.
“ Like your muscles, your bones get stronger when you make them work. Weight-bearing and resistance exercises are IMPORTANT for building bones and keeping them strong.” - National Osteoporosis Foundation
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A Plank A Day Keeps the Doctor at Bay
Experience the many health benefits of one simple daily exercise.
A plank is a simple exercise that anyone can do to improve their core strength. This exercise helps you strengthen so many of your muscles, guiding them to work together. Your core muscles are vital to the health of your low back and spine. If you suffer from an achy back or neck, then try doing this exercise to feel better. How to do a plank (If you are unsure about doing this exercise, call us first) 1. Start by lying face down. You may want to put a pillow under your abdomen if it is uncomfortable to lie flat. 2. Bring your elbows underneath you, then gently rise up onto your elbows and knees, so that your abdomen is off the floor. 3. Keep your abdomen tucked gently in so that your body is straight without sagging. 4. Try to hold this for 30 seconds if you can. You may feel your muscles shake a little while doing this, which means they are working! 5. It is important to start off with small increments and build over the course of a week as you become stronger. 6. To advance the plank and make it more difficult, lift your knees off the ground, keeping your body straight. 7. Ideally, you should be able to hold this position for 2 minutes. 8. You may have some soreness the next day as you are using muscles that have not been worked that way in a while.
For a healthy spine, keep doing your exercises and remember our physical therapists need to see you for a check-up. You see your dentist every 6 months to keep you teeth and gums healthy. Why not your PT? Your physical therapist is the mechanic for your whole body to keep your spine and extremities moving like they should. Detecting a problem early can lead to a simple treatment solution that can save you a lot of pain, and financial burden down the road. Call us today to speak with your therapist about your problem, before it becomes a PROBLEM. You see your doctor every year, your dentist twice a year, when was the last time you saw your physical therapist?
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Patient Spotlight
This team was always there to encourage me!
Physical Therapy and was treated by Tom Sawhill. He helped me through the toughest times and allowed me, after many months, to finally be able to see the light at the end of the tunnel. He gave me hope that I would get back to normal and he was there to help me step by step. Tom and the physical therapy team have been such a huge help in gettingme back to normal. They have helpedme in so many ways that I can’t even describe. When I was having my most overwhelming and sad days, this team was always there to encourage me to keep trying my best. They were also great in keeping my mind off the pain while they were stretching my arm by telling me funny stories. After 5 months of going to physical therapy twice a week, I am 90% back to normal. I can do all my normal day to day tasks at home and I am able to be back at work and do my job 100%. My favorite part of therapy is the incredible team that South Valley Physical Therapy has. Not only are they all great therapists, they are all so friendly and have wonderful personalities. While you are working out on the machinery, everyone is so supportive and helpful. They all want you to succeed and it is apparent in the way that they treat every patient that walks in. I would recommend SVPT to anyone that has had an accident, surgery, or is just in need of therapy. They take such good care of you and are there to help you in multiple aspects of the healing process. Thank you, Tom, and the SVPT team for helping me regain my mobility and life back. I thank you with all my heart.” - S.P.H.
“My name is Sarah Herbert. One month and three days after marrying my best friend, and having one of the best days of my life, I had one of the most traumatic and life altering days of my life. It all started when my husband and I were driving back from LA after he had a job interview. It was my turn to drive, so that my husband could sleep for a little bit. As I was driving I started to feel very light headed. I began to lean over to my husband to tell him something was wrong, but my hand never made it over to tap him on the shoulder. My blood pressure dropped and I passed out at the wheel of the car. We were driving on interstate 5 and I was using my car’s cruise control, set at 73 mph. As I passed out, the car started to drift off the road, towards the center divide. I somehow came to from passing out and then was so scared that I over corrected the car in an attempt to get back on the road. I turned so sharply that we went across both lanes of traffic and went off the road on the other side. This was all exacerbated by the fact the cruise control was still on. We ended up in a ditch after rolling my car 5 times. We are both so thankful and grateful to be alive. My car was a convertible 350z, with not a lot of protection. My side of the car took the most impact since it was the side that hit first when we started to roll, so I took a brunt of the injuries. My injuries included: a dislocated left shoulder, a separated and cracked right shoulder, a broken left humorous bone, 8 broken ribs, a fractured T- 1 vertebra in my neck, multiple bruises and two pieces of glass lodged in my arm. I felt so hopeless that I would never feel back to normal, but then I went to South Valley
After her accident, Sarah thought that she would never feel back to normal. But then she came to South Valley PT...
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For scheduling and pricing questions please email patientrep@svpt.net Only $25 Full Body Composition Analysis GET THE INFORMATION YOU NEED TO FEEL AND LOOK YOUR BEST! • Track weight loss • Track muscle mass gains/losses • Measure caloric intake levels
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Practice News
Staff Spotlight ERIC SAWHILL PUBLIC RELATIONS/MARKETING
Eric started working at South Valley in 2008 as a junior in high school. He started as an aide in the back office cleaning, doing laundry and supervising patients during their exercise routines. Two years ago he interned with our former public relations officer and took over the position. Eric spends the majority of his time out on the road, visiting doctors’ offices, delivering reports and he is responsible for our website and community events. In his free time Eric enjoys traveling, music festivals, working out, playing ice hockey and watching sports, especially hockey, basketball and soccer. Eric recently purchased his first “brand new car” a 2017 Prius named Electra! (I said he spends a lot of time out on the road). Making smooth technical transitions WE APPRECIATE YOUR PATIENCE & COMMITMENT Please bear with us as we transition our scheduling/billing and documentation software during the month of March. We are hoping for a smooth transition; however, we know from past experience that glitches occur! If we make any scheduling errors we apologize in advance as we manually move appointments from one system to another.
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Think PT First 9 Move without pain 9 Bend and move freely Why You Need To Come Back In For A Tune-Up Your Body! Minor aches and pains are warning signals from your body to let you know something is not working properly. Don’t put off the pain until it’s too late. Come in today for a “Tune-Up.” Take Care of Your Aches and Pains Before It’s Too Late. 9 Balance confidently and securely 9 Sit for long periods comfortably 9 Walk for long distances 9 Live an active and healthy lifestyle Physical Therapists Are The Mechanics Of
The Best Solution For Improved Health
Flexibility. The key to good health is to keep your body flexible. Stretching may help you: • Improve your joint range of motion • Improve your athletic performance • Decrease your risk of injury Stretching also increases blood flow to the muscle. You may learn to enjoy the ritual of stretching before or after hitting the trail. Call us today to learn more.
Healthy Recipe
Eating right is a good way to naturally improve health and fitness. Here is a great recipe to try. You might just like it!
A Sweet Snack That Includes Carrots & Isn’t Baked In A Cake!
Carrot Salad 9 INGREDIENTS: • 1/4 cup olive or canola oil • 2 tablespoons lemon juice
DIRECTIONS: In a small bowl, combine oil, lemon juice, honey, salt, and yogurt. Whisk until well blended. In medium size mixing bowl, toss carrots, cranberries, red onion, and almonds. Pour yogurt mixture over carrots and toss. Place salad into a serving bowl and serve.
• 2 tablespoons honey • 1/4 teaspoon of salt • 1 1/2 cups Stonyfield Organic Fat Free Vanilla Yogurt • 10 medium carrots, shredded
• 1/2 cup dried cranberries • 1 small red onion, chopped • 1/2 cup chopped almonds
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