Health & Wellness Newsletter by Kerrville Physical Therapy Center
Health & Wellness
June, 2020
NEWSLETTER
IMPROVE YOUR HEALTH & FITNESS WITH STRENGTH TRAINING
Everyone desires to be healthier, stronger, and more active. This may sometimes feel difficult to accomplish, due to pain, injuries, or poor diets. Pain increases undesirable chemicals in your body that cause stress, creating a challenge when it comes to exercise. All of this also affects your endocrine system, which regulates your hormones and controls almost everything happening in your body. Fortunately, strength training exercises can effectively ease your pain while simultaneously strengthening the affected part(s) of your body. Our highly trained physical therapists can create a personalized strength training plan for your needs and goals. They have the right knowledge and the time to listen, evaluate, and guide you toward a pain-free, stronger, and healthier lifestyle. Contact Kerrville Physical Therapy Center today to learn more. Why is strength training so important? There are approximately 642 skeletal muscles in the body. This means that your strength and flexibility play an important role in your health. Your muscles not only help you move, but they support your circulatory and breathing systems. A stronger and more flexible you
means a healthier you. Relieving joint or muscle pain and guiding you on proper strength training exercises are integral parts of our specialized physical therapy treatments. Strength training helps in buildingmusclemass, and it is typically the final step in a rehabilitation treatment process. Whether you are recovering from an injury or underlying condition that is causing you pain, strength training will help you get back to your optimum physical performance. At Kerrville Physical Therapy Center, our strength training programs will get you back on track to living a happy and healthy lifestyle. Our physical therapists will design a treatment plan with the best exercises for an effective and speedy recovery. These exercises will be dependent upon which part(s) of your body are in need of strengthening. This may include body weight exercises (such as squats, push-ups, or planks) or exercises using additional tools (such as barbells, resistance bands, exercise balls, or hand weights).
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4 Exercises For A HEALTHIER YOU
There are some simple exercises you can do on your own, in order to complement your strength training plan and keep in shape after your sessions are over. These include: 1. Hamstring Stretch. Stand facing a wall or counter. Use it to steady yourself if needed. Take a large step forward with one leg, making sure the knee of the forward leg is straight and your body weight is shifted to the bent back leg. Place your hands on your 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, elevate your heel on a step. Hold for 20 seconds. Repeat 3 times on both legs. 2. Iliopsoas Stretch. Assume a wide and long lunge position, with your hands on your hips. Tuck your buttocks under you while you shift your weight to the forward leg. Make sure to keep your posture straight. 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. Place your hands on the wall and make sure to keep your back flat. Reach your arms up overhead. Move your 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 and your feet flat on floor. Cross one leg over top of the other. Lock your hands around your knee and pull it to your chest. Hold for 20 seconds. Repeat 3 times on both legs. Contact Kerrville Physical Therapy Centertoday! Strength training can help you reach the physical goals that you’ve always wanted. It can aid you in your health and fitness journey so you can become the more active version of yourself that you envision. If you are interested in improving your health and fitness through strength training, don’t hesitate to contact Kerrville Physical Therapy Centertoday to find out how our services can benefit you! kerrvillephysicaltherapy.com
Patient Success Spotlight
I would not be where I am today!
“Individualized needs assessment and physical therapy plan for every need provides for a full recovery and better health if YOU take your recovery seriously. The super staff of therapists and assistants care about everyone’s individual needs and help you get back to a more normal life either pain free or with other referrals to get you there. After two different joint replacements in one year, I would not be where I am today, back on the road to a more active life with little to no pain, without KPTC. It takes work but if you do it you will get better. Thank you to all the great folks at KPTC that helped me get there.” - Bill M.
FREE PHYSICAL THERAPY ANALYSIS
To THANK YOU for choosing our physical therapy practice, we are offering a FREE Physical Therapy Analysis! Limited to the first 25 patients to call. SCHEDULE YOUR FREE ANALYSIS BY CALLING 830-896-7377 TODAY! EXPIRES 06-28-20
OUR SERVICES & MODALITIES
• Cervical & Pelvic Traction • Hivamat
• Kinesio Taping • Epley Maneuver • Ultrasound • Electric Stimulation
• Physical Therapy • Massage Therapy
kerrvillephysicaltherapy.com
THINK KERRVILLE PHYSICAL THERAPY CENTER FIRST
At Kerrville Physical Therapy Center, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions.
It’s time to visit Kerrville Physical Therapy Center if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury 1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program
Gluten-Free Breakfast Hash
INGREDIENTS • 5 medium-large potatoes washed and peeled • 1 large white onion chopped • 2 tbsp extra virgin olive oil • 2 green onions trimmed and finely chopped • 4 eggs • 1/4 cup shredded cheddar cheese
• salt and pepper to taste • 1/4 tsp paprika
DIRECTIONS Cut potatoes into 1/2 inch wedges. Heat olive oil in a large cast iron skillet or frying pan over medium heat. Cook potatoes for 25 minutes, covered, stirring every 4-5 minutes. Add chopped white onion. Cook for another 5-10 minutes, uncovered, and stirring constantly. When potatoes are crispy and golden brown, add green onions, salt, and pepper. Stir through. With your spatula, make four wells in the potatoes and crack an egg into each one. Sprinkle shredded cheddar all around. Cook until the egg whites are set, or until your liking. Cover pan with lid for poached eggs. Add more olive oil on eggs if desired. Sprinkle eggs with a pinch of paprika seasoning. Serve immediately.
Exercise Essentials Try these exercises to keep you moving...
DEAD BUG | HEEL TOUCHES Lie on your back with your hands and knees raise upward, keeping your core engaged. Slowly lower one heel to the ground, then alternate sides, keeping your core engaged. Repeat 6-10 times on both sides. Strengthens Core
Exercises copyright of
www.simpleset.net
SIDE LUNGE Stand with good posture. Lunge to the side. Keep back straight and your hip, knee and ankle aligned. Return to the start position. Repeat 4 times. Strengthens Hips
The above exercises are designed to be performed under the instruction of a licensed physical therapist.
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