Newsletter by Ellis Physical Therapy
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NEWS LETTER WAKE UP PAIN-FREE How Stretching Can Improve Physical Performance.
INSIDE: • Improve Your Physical Performance With These Stretches! • Patient Success Spotlight • Exercise Essentials • Helpful Stretches To Avoid Pain
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IMPROVE YOUR PHYSICAL PERFORMANCE WITH THESE STRETCHES! NEWS LETTER
Many common aches and pains stem from tight muscles and poor movement. 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. Additionally, stretching is necessary for dedicated athletes, weekend warriors, or anyone looking to improve their physical performance. After a workout, you may not feel the need to stretch if your muscles aren’t aching or sore. However, there are several potential effects of not taking the time to stretch correctly after exercise. You might experience stiffness if you’re not stretching adequately. Muscles and tendons that aren’t stretched properly after exercise may be more susceptible to injury.
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It is important to not only make sure you’re stretching after exercise but that you’re doing the right types of stretches. Some helpful stretches to incorporate that will help you avoid pain and injury include: 1. Kneeling hip flexor stretch. Kneel on a mat or soft surface. Make sure you’re positioned so your right knee is straight up and the bottom of your right foot is flat on the floor. Extend your left leg behind you so the top of your left foot is flat on the floor. Begin to shift your weight forward and stop when you begin to feel the stretch in your hip. Hold for 30-45 seconds, then switch legs. 2. Pigeon stretch. Begin on a mat or soft surface. Sit so your left leg is extended behind you, with the top of your left leg flat on the floor, and your right leg bent so the outside of your calf and thigh are flat on the floor. Your right foot should be almost touching your left hip. Slowly lean forward with your arms outstretched so your chest is resting on top of your bent right leg. Keep your head tucked toward the ground. Hold for 30-45 seconds, then relax and switch sides. 3. Calf stretch. Stand with your hands on your hips. Step forward with your right leg and bend your knee, keeping your left leg straight behind you. Place your left heel flat on the ground so you feel the stretch in your left calf muscle. Hold for 30-45 seconds, then switch legs. 4. Quad stretch. Stand with your legs hip-width apart. Relax your shoulders and flex your abdominal muscles. Use your right hand to pull your right leg toward your buttocks, so your knee is bent facing the floor. Hold your right foot in your hand for 30-45 seconds, then repeat on the left side. 5. Hamstring stretch. Begin by holding onto a stable object, such as a wall, chair, or railing. Place your right foot on a slightly raised surface, such as a HELPFUL STRETCHES TO AVOID PAIN EXERCISE ESSENTIALS Flexibility, strength, and stability are needed to keep you loose and pain-free... Not all exercises are appropriate for every person. Please consult with a healthcare provider before starting.
step or a curb, so your heel is touching the surface and your toes are facing upwards. Make sure your hips are straight. Slowly bend your left knee until you begin to feel the stretch in your right thigh. Hold for 30-45 seconds then repeat with the left leg. 6. Supine twist stretch. Begin by laying on a mat or soft surface, with your back flat on the ground and your right knee bent. Use your left arm to bring your bent right knee to the other side of your body, keeping your right arm outstretched flat on the ground. Rotate your hips slightly to the left in order to do this. Hold for 30-45 seconds then repeat with the left leg.
Add stretches to your daily routine today!
There are many other ways that stretching can help you live your best life. If you are looking to add stretches to your daily life, contact us for assistance! We will schedule a consultation with one of our dedicated physical therapists, so you can discuss which stretches will be best for you. Contact Ellis Physical Therapy today to get started on the first steps of your treatment plan and learn more about how targeted stretches will benefit you!
Patient Success Spotlight
LEVATOR SCAPULAE STRETCH Grasp your arm on the affected side and tilt your head downward into the armpit. Use your opposite hand to guide your head further into the stretch. Hold for 15 seconds and repeat on each side as needed.
“A couple of years ago, I was dealt a devastating blow with a diagnosis of a progressively debilitating disease. I had to quit work and started to go downhill with loss of strength and balance. Ellis Physical Therapy and their Aquatic Program have helped me to regain some strength, balance, and mobility that I thought would never happen again. Even my wife is seeing an increase in strength, improvement in balance, and mobility. They are very knowledgeable, caring, and patient with my needs. They take the time to explain things that I need to know or understand to help make my rehab adventure successful.” - S.B. “They are very knowledgeable, caring, and patient with my needs.”
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AT HOME PHYSICAL THERAPY WITH TELETHERAPY
FOLLOW US ON INSTAGRAM
Did you know our clinic has its own Instagram page? Follow our page for the clinic, @ellis.physicaltherapy, to see fun photos of clinic activities, stay up-to-date on our happenings and events, and find helpful articles on conditions we treat! We love staying in touch and connected with our patients! Follow us today @ellis.physicaltherapy.
Ellis Physical Therapy now provides a HIPAA compliant telemedicine platform for their patients. We now offer services at a distance and through video telecommunications in the comfort of the patient’s home. Stay safe and healthy and continue your PT treatment at home with Teletherapy. Benefits of Teletherapy: • No transportation time or costs • No need to take time off of work • Eliminate child or eldercare issues. • On-demand options • Access to Specialists • Less Chance of Catching a New Illness • Less Time in the Waiting Room • Better Health
Visit https://ellisphysicaltherapy.com/teletherapy/ today to schedule your teletherapy session today!
HEALTHY RECIPE MINI FETA & POTATO FRITTATAS INGREDIENTS
• 1 cup diced Yukon Gold potato • ½ tsp kosher salt, divided • 1 medium zucchini, cut into 1/2-inch-thick slices • 3 cups baby arugula • 8 large eggs • ½ cup heavy cream • ¾ cup crumbled feta cheese
• 2 ½ tsps coriander seeds • 2 tsp dried minced garlic • 2 tsp dried oregano • ¾ tsp freshly grated nutmeg • ½ tsp Aleppo pepper • 2 tbsps extra-virgin olive oil • 1 medium yellow onion, chopped
INSTRUCTIONS: Preheat oven to 375 degrees F. Coat six 6-ounce ovenproof ramekins with cooking spray and place on a rimmed baking sheet. Finely grind coriander and garlic in a spice grinder or with a mortar and pestle. Transfer to a bowl and stir in oregano, nutmeg and Aleppo. Heat oil in a large cast-iron or nonstick skillet over medium-high heat. Add onion, potato, 1/4 tsp salt and 1 tbsp of the spice blend. Cook, stirring occasionally, until browned around the edges, about 7 minutes. Add zucchini, 1/4 tsp salt
and 1 tbsp of the spice blend; cook, stirring often, until lightly browned but still firm, 5 to 6 minutes. Add arugula and stir until wilted, about 2 minutes. Meanwhile, whisk eggs in a large bowl until blended. Whisk in cream and the remaining spice blend. Divide the vegetable mixture and half of the feta among the prepared ramekins. Pour in the egg mixture and top with the remaining feta. Bake until the frittatas are just set in the center, about 25 minutes. Source: http://www.eatingwell.com/recipe/277177/mini-feta-potato-frittatas/
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