Health &Wellness The Newsletter About Your Health And Caring For Your Body
ADVANCED REHABILITATION, INC. P H Y S I C A L T H E R A P Y
KENDRA FELLA, OFFICE ADMINISTRATOR Questions &Answers With Santa Claus, Indiana Clinic’s
Where did you grow up? I was born and raised in Lamar, moved three times and never left the zip code. I went to high school at Heritage Hills and attended college at the University of Southern Indiana. What is your favorite flavor of ice cream? Chocolate What is the craziest food you’ve ever eaten? Brain sandwich and I would not recommend it. What is a good book you’d recommend? Anything by Jody Picoult! Her best one is probably Small Great Things or Leaving Time.
What is your nervous habit? Fidgeting
What TV show are you currently addicted to? Grey’s Anatomy
Tell us about your family. My husband and I have been remodeling our 1885 farm house for three years and it has been a very humbling and enjoyable adventure. Our three children have four legs and shed A LOT. Brody is a five year old lab mix and has a superpower to hear the cheese drawer opening from three rooms away. Roper, a 3 year old Aussie/Great Pyrenees mix is obsessed with me and follows me EVERYWHERE His superpower is that he can whenever I’ve been in the same half mile radius of another dog. Maisie is a two year old domestic calico cat and is the most spoiled one in the house. Her superpower is sneak attacking your legs when you walk through the house.
Inside: • Staying Active & Becoming Better Balanced • How’s Your Balance? • Sudoku Puzzle • Patient Success Spotlight • Healthy Recipe
Health & Wellness The Newsletter About Your Health And Caring For Your Body
ADVANCED REHABILITATION, INC. P H Y S I C A L T H E R A P Y
STAYING ACTIVE & BALANCED “Focus On Strength &Balance!”
Do you find yourself not as active as you use to be? As you age, you lose muscle and bone mass leading to the development of problems such as back pain, arthritis or osteoporosis. This makes it harder to do normal everyday activities like squatting down, getting out of bed, walking and more.
Rebecca Alvey, PT
Regular exercise and physical therapy slows the loss of muscle mass, strengthens bones and reduces joint or muscle pain. In addition, physical therapy improves mobility and balance, which reduces the risk of falling as you age or suffering a serious injury. Scientists used to think that strenuous exercise was the only way to improve your health. However, new research suggests that just 30 minutes of moderate physical activity provides most of the health benefits needed. Moderate intensity is best, but even low-intensity activity is better than nothing. While some people may enjoy participating in a regularly scheduled exercise class, others may find it easier to just increase their daily activities, like walking. It’s never too late to start moving Physical activity is important, and can help you live independently for as long as possible. However, if you have chronic aches and pains, it can be difficult to exercise. This lack of physical activity can make the condition worse and more difficult to live with. This is where physical therapy can
really help you. Not only do we relieve your aches and pains quickly, we can teach you how to safely exercise to maintain your new pain-free mobility. Our knowledgeable physical therapists are experts in muscle and joint problems, helping you return quickly to normal pain free function. At ARI PT, we listen to you and create custom hands on treatments that alleviate your pain, improve balance, improve movement and walking while getting you back to doing normal everyday tasks with a healthier outlook on life. Call us today or go online to learn more!
“I am getting back on track!” “When I arrived at ARI, I did have my doubts of how this therapy was going to help! I had a lot of joint pain, shoulder and neck issues, and inability to stand or walk. I could sit on a chair, but needed help getting up. Personal hygiene, cleaning, cooking, baking and laundry was nearly impossible. Stair steps were not an option. Soon after I began therapy and thanks to Alfredo, Cyndi, and Kendra, things began to happen. I began working on my balance, walking, reaching and trying to do things that I could not do. With continued encouragement from them and my husband, I am getting back on track. I continue to do my exercises at home and see and feel improvement every day. A big thank you to the team at ARI-Cyndi, Alfredo, and Kendra.” - Marion W. Patient Success Spotlight
Stay updated on times and dates of our beneficial workshop sessions. Check out our website for more info about our upcoming workshops!
HOW’S YOUR BALANCE?
Can you close your eyes and stand steady on one leg for 10 seconds? If not, then your balance is not up to par. Your ability to balance is an incredibly complex action that requires millions of nerves and hundreds of muscles to work together to stop you from falling onto your face. Many people think having poor balance happens in just older people. However, poor balance is one of the leading causes for sports injuries, chronic back pain and much more. Having poor balance often goes undetected until it is very severe and puts one at exceptional risk for injury. It is even worse for older adults, especially over age 65, of which one third fall each year. People who experience a fall are at increased risk for future falls too. Major injuries, including fractures, head trauma, and soft tissue injuries, occur in about 10% of individual falls. However, minor injuries are much more common. Balance and walking decline as you age. Fear can develop of going up steps or curbs, walking on grass or walking into dark areas. One reason for this loss of balance is joint stiffness and weakness in muscles of the hips, lower extremities and feet. When there is a loss of the mobility in the ankle joint and multiple joints of the foot, you cannot adapt well to uneven terrain. We can help you regain your balance, walk and even run better! To learn more about our balance program, and restoring you to a pain-free life, call us today!
Honey Garlic Shrimp Healthy Recipe
INGREDIENTS • 1/3 cup honey • 1/4 cup soy sauce • 1 Tbsp minced garlic
• optional: 1 tsp minced ginger • 1 lb medium uncooked shrimp, peeled • 2 tsp olive oil • optional: chopped green onion garnish
DIRECTIONS 1. Whisk the honey, soy sauce, garlic, and ginger (if using) together in a medium bowl. 2. Place shrimp in a large zipped-top bag or tupperware. Pour 1/2 of the marinade mixture on top, give it all a shake or stir, then allow shrimp to marinate in the refrigerator for 15 minutes or for up to 8-12 hours. Cover and refrigerate the rest of the marinade for step 3. (Time-saving tip: while the shrimp is marinating, I steamed broccoli and microwaved some quick brown rice.) 3. Heat olive oil in a skillet over medium-high heat. Place shrimp in the skillet. (Discard used marinade.) Cook shrimp on one side until pink-- about 45 seconds-- then flip shrimp over. Pour in remaining marinade and cook it all until shrimp is cooked through, about 1 minute more. 4. Serve shrimp with cooked marinade sauce and a garnish of green onion. The sauce is excellent on brown rice and steamed veggies on the side.
FREE WORKSHOP JUNE 9TH • 9:00AM The Balance and Dizziness Workshop will be held Wednesday, June 9th at 9:00am at our Tell City clinic. Register by calling the Tell City location, or online by using the following link: advancedrehabinc.ptworkshops.com/TellCity/ workshop?source=Newsletter ATTENTION BALANCE SUFFERERS!
DISCOVER HOW TO LIVE PAIN FREE
3 At ARI, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to get ARI 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 6 2 7 5 8 4 7 6 4 2 7 6 4 1 5 3 1
TELL CITY 1020 11th Street #C Tell City, IN, 47586 • 812-547-7770 www.arirehab.com
n° 428278 - Level Expert
HIP ABDUCTION STRENGTHENING
7 1 3 8 4
Lift your top foot as high as you can. At the top, bring your raised leg behind you as far as you can. Return to the start position in reverse order.
1 2 4 7 3 1
3 7 9 6
If you are not sure about how to do this exercise, please consult with your physical therapist before starting.
n° 45559 - Level Expert
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