Ellis Physical Therapy: Be Healthier, Stronger & More Active

WATER AEROBICS CLASS Newsletter Health & Wellness Discover Our

Starting in January This class will be held twice a week for 8 weeks!

If you are interested and would like more information on our Water Aerobics class, please stop by our clinic or give us a call at (208) 523-8879.

INSIDE: • 7 Tips To Become Healthier On Your Own • Patient Success Spotlights • Exercise Essentials • Discover How To Live Pain-Free

Newsletter Health & Wellness

BECOME HEALTHIER, STRONGER &MORE ACTIVE

It is common aspiration to become healthier, stronger, or more active. However, this can sometimes be a difficult feat, with lack of time, pain, injuries, or difficulty sticking to a nutritious diet. When you are in pain, undesirable chemicals within your body are heightened, which can increase stress.Asa result,yourendocrinesystembecomesaffected,whichworks to regulate the hormones in your body. Fortunately, the vast majority of aches and pains can be successfully treated by a licensed physical therapist. At Ellis Physical Therapy, our team is comprised of movement experts who have the knowledge and training to diagnose, evaluate, and treat any musculoskeletal condition that comes their way. To find out more about how our services can help you live a healthier, stronger, and more active life, contact our office today! Your health and you: The term “health” is all relative. It essentially means that your body is operating at its highest levels of function in regards to breathing, circulation, digestion, and more. It doesn’t necessarily mean that

you have to be the most athletic person in the room. Any step you make toward helping your body function at its optimum levels is a step toward becoming a healthier you. Your physical therapist can provide you with exercises, stretches, and nutritional tips that can help increase your health and help you feel physically better overall. Increasing your strength and flexibility: It is no secret that strength and flexibility both play important roles in your health. Did you know that there are approximately 642 skeletal muscles in the human body? Your muscles work hard, not only to help you move, but also to support your circulatory and breathing systems. When you become stronger and more flexible, you become healthier overall. Our physical therapists can guide you through proper exercises and specialized treatments in order to relieve your joint and muscle pain, increase your strength and flexibility, and improve your overall health.

CALL TODAY! (208) 523-8879

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7 TIPS TO BECOME HEALTHIER ON YOUR OWN

Physical therapy treatments can help improve your health, but they only work if you apply healthy lifestyle choices in your everyday life, as well. Some tips youcan do onyourown to become healthier,stronger,and more active include: 1.Taking care of aches and pains. Don’t let these long-term problems linger. Contact Ellis Physical Therapy for professional help. 2. Limiting your sitting. Get up every 30 minutes to walk around at work and home. 3. Getting out and moving. Exercise regularly, even if it’s just taking a short walk every day. 4. Maintaining a nutritious diet and controlling portion. Make sure your food intake is nutritious and portioned. By chewing your food thoroughly, you won’t feel as if you have to eat as much. 5. Drinking more water. Water keeps your body systems functioning at an optimum level. 6. Breathing! Work on your deep breathing in order to increase your oxygen intake and get your lymphatic system moving. 7. Getting enough sleep. Sleep at least 8 hours a day. It is best to get into a routine where you are going to bed and waking up on a regular cycle. This helps your endocrine system. Contact Ellis Physical Therapy today! Are you looking for assistance with increasing your health, strength, and physical activity? Our team at Ellis

PhysicalTherapywould love tohelpyou liveyourhighestqualityof life. Contact us today to begin your new chapter toward becoming a healthier you!

Call us today at 208-523-8879 to schedule an appointment!

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.

IT BAND - STRETCH - SIDELYING Start by lying on your side with your back near the edge of your bed or table. Your affected leg should be on top. Next, let the top leg lower behind you as you maintain an extended knee as shown. You should feel a gentle stretch along the side of your leg. Hold for 30 seconds. Relieves Hip & Knee Pain

Strengthens Legs

LUNGE Start by standing with feet shoulder-width-apart. Next, take a step for- ward and allow your front knee to bend. Your back knee may bend as well. Then, return to original position, or you may walk and take a step forward and repeat with the other leg. Keep your pelvis level and straight the entire time. Your front knee should bend in line with the 2nd toe and not pass the front of the foot.

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DISCOVER HOW TO LIVE PAIN-FREE

At Ellis Physical Therapy, you will receive hands-on therapy treatmentsbyour friendly,caring health experts during focused and individualized sessions. It’s time to get to Ellis Physical Therapy 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

Patient Success Spotlights

“They helped me get moving again, which is extremely important when you have a toddler.” - M.H. “They helped me get moving again.” “They have helped me a lot after my accident. The staff are phenomenal.” - M.S. “Helped me a lot after my accident.”

1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program

“They are amazing!”

“I’ve been to Jay Ellis and his staff a few times for up to 6 months at a time and they are amazing! Best PT you could ask for!” - M.D.

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HEALTHY RECIPE Cucumber, Tomato & Avocado Salad

Eating Right Never Tasted So Good!

INGREDIENTS • 2 tbsp extra-virgin olive oil • 1 tbsp sherry vinegar • 1 tsp orange zest • ½ tsp salt • ½ tsp honey

• ½ tsp ancho chile powder • 1 large English cucumber, chopped • 1 cup cherry tomatoes, halved • 1 ripe avocado, halved, pitted and chopped

INSTRUCTIONS Whisk oil, vinegar, orange zest, salt, honey and chile powder in a large bowl. Add cucumber; toss gently. Cover and let marinate for 15 minutes. Fold in tomatoes. Gently fold in avocado. Serve immediately.

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