ValleyRehabCenter: More Movement, More Energy

Health &Wellness The Newsletter About Your Health And Caring For Your Body

ROLL IN A STRIKE! DISCOVER MORE MOVEMENT & ENERGY

INSIDE: • Discover More Movement & Energy • How Can I Get Moving? • Relieve Back Pain In Minutes • Patient Success Spotlight

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Health & Wellness The Newsletter About Your Health And Caring For Your Body

TAKE THE NEXT STEP! DISCOVER MORE MOVEMENT & ENERGY

INSIDE:

• How Can I Get Moving?

• Relieve Back Pain In Minutes

• Patient Success Spotlight

• Healthy Recipe

Call IN & Win!

More Movement & with Theresa Palkovic, PT

Why is physical activity so important? When you don’t participate in frequent physical activity, your muscles begin to weaken and over time they can even begin to atrophy. Inactive lifestyles also cause joints to become stiff and can alter the physiological chemical processes within your body. In fact, your circulation and lymphatic systems can slow down, which can pose harmful risks. These systems work in producing and excreting toxic wastes (such as cholesterol) and these wastes can build up when the systems aren’t functioning as efficiently as they should. Lack of movement and poor posture are the causes of several types of pain, including lower back pain, neck pain, hip pain, knee pain, shoulder pain, and headaches. A slumped posture can even change the shape of your spine over time, in addition to closing your shoulder joints and tightening up the tissues around your hips. These consequences can cause severe pain and may result in a host of other problems if lifestyle changes are not made. At Valley Rehab Center, we strive to improve your range of motion and pain. Schedule a consultation with one of our physical therapists today!

Dear Valued Client,

Do you feel sluggish or fatigued, as if it’s difficult to motivate yourself to get moving? Do your sore

Misspelled Mania Edition

THERESA PALKOVIC PT

muscles or achy joints just add to that lack of motivation? If so, your body may be experiencing some physical problems. Living a sedentary life is one of the main reasons why people report having low energy or feeling chronic day-to-day aches. Long car commutes, desk jobs, watching T.V. once you get home from work… many people live their lives this way, with very little physical activity. While it may not seem like it is making an impact at the time, this type of sedentary lifestyle can damage your body over time. Contact Valley Rehab Center today to figure out how a consistent exercise plan can increase your energy and help you live a healthier life!

Find the misspelled word in this newsletter for your chance to win a $10 GIFT CARD Call In & Win Hotline: (740) 325-1120

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HOW CAN I GET MOVING?

There is one fundamental rule of the human body: it was made to move! There are several reasons why people may not want to participate in physical activity. Perhaps your body simply doesn’t move the way it used to, or perhaps painful areas of your body make it difficult to move in the ways you’d like. Whatever the case may be, the truth is that restriction in movement has the potential to lead to harmful health problems. Some easy pain-relief and energy-boosting steps you can take on your own include: 1. Decide to get up and get moving 2. Get up from your chair every 20 minutes and walk around, even if it is just for a few seconds. 3. Walk or exercise at least 30 minutes every day. 4. Drink plenty of water. 5. Stretch your legs, hips, spine, and neck for 10 minutes every day. 6. Don’t push yourself too far if you feel pain. 7. Make sure you are sitting properly at your desk or computer. 8. Take frequent breaks for breathing exercises. Inhale and exhale deeply. 9. Stretch your arms overhead frequently throughout the day. 10. Do strengthening exercises 2-3 times per week.

In order to be healthy, there needs to be a large emphasis on movement. When your body is flexible, strong, well-balanced, and fueled by a nutritious diet, it is able to perform at its optimal levels. At Valley Rehab Center, we are dedicated to helping you live the best life you can, and our movement experts would be more than happy to help you relieve your pain, re-align your body, and get moving once again. If you are looking for assistance in living a more physically active life, contact us today.

SOMETHING SPECIAL TO SAY THANK YOU!

Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.

Stretches Spine

www.simpleset.net

DEEP TISSUE LASER THERAPY

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.

ASK ABOUT LASER THERAPY TODAY DRUGFREE |NON-INVASIVE |PAINRELIEF

We are celebrating one whole year of successful results with our Lightforce Laser and want to say

THANKS! It’s loyal customers like you that make us so great! To show our thanks we want to give you AND a friend $25 off one of our laser packages! Call our office today at 740-325-1120 to receive this discount and get back to feeling great again!

Call Today to Schedule a Screen!

CALL TODAY! (740) 325-1120

Valley Rehab Center T-Shirt Contest!

Patient Success Spotlight

“My mobility has greatly improved! ”

COME TO YOUR APPOINTMENT OR JUST STOP BY IN YOUR VALLEY REHAB CENTER T-SHIRT TO BE ENTERED INTO A DRAWING FOR A FREE GIFT-CARD! EVERY TIME YOU COME, YOUR NAME GETS ENTERED!

“Before starting therapy, I had limited mobility and a hard time moving my arm/shoulder without pain. Now, my mobility has greatly improved! When I make certain movements, I have minimal to zero pain, and I can now do my hair!” - G.M. Take Care of Your Aches and Pains Before It’s Too Late.

Last month’s T-Shirt Contest Winner was Cindy Shuman! Cindy will recieve a FREE Steak ‘N Shake Gift Card!

Healthy Recipe: MUSHROOM & SPINACH CREPES

INGREDIENTS • ½ cup whole-wheat flour • ¼ teaspoon salt • 3 large eggs • ½ cup low-fat milk • 2 teaspoons canola oil or melted butter • 1 tablespoon extra-virgin olive oil

• 12 ounces sliced mixed mushrooms • ⅔ cup thinly sliced shallots • 1 teaspoon chopped fresh rosemary • ¼ teaspoon salt • 5 ounces baby spinach • ½ cup seltzer water • 6 tablespoons crumbled goat cheese

DIRECTIONS Process whole-wheat flour, all-purpose flour, salt, eggs, milk and oil (or butter) in a blender or food processor until smooth. Transfer to a bowl, cover and refrigerate for at least 30 minutes or overnight. Heat oil in a large nonstick skillet over medium heat. Add mushrooms, shallots, rosemary and salt and cook, stirring, until the mushrooms are soft and have released their liquid, about 6 minutes. Stir in spinach a handful at a time and cook until wilted, about 4 minutes. Slowly whisk seltzer into the batter. Coat a large nonstick skillet with cooking spray; heat over medium-high heat. Ladle ⅓ cup batter into the center of the pan; immediately tilt and rotate the pan to spread evenly over the bottom. Cook about 30 seconds to 1 minute. Lift the edge, then quickly grasp the crepe with your fingers and flip. Cook about 20 seconds. Slide onto a plate. Repeat with the remaning batter, spraying the pan as needed and stacking crepes as you go. Spread a generous ⅓ cup of the mushroom filling in the center, leaving a 1- to 2-inch border.Top with 1 tablespoon goat cheese. Fold in the sides to make a square shape, leaving a “window” in the center. Repeat with the remaining crepes and filling. Garnish with rosemary, if desired.

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