There are a million and one tips that are passed down generation to generation about the key to a long and successful life. Some say the secret to a long and happy life is to focus on family; others say it all comes down to finding the right career. Whatever choices you make in your life, and whatever your values are, there are several fundamental truths that are almost always accurate: To stay healthy, you must stay active, and to stay happy, you must stay balanced.
NEWSLETTER The Newsletter About Your Health And Caring For Your Body
STAFF SPOTLIGHT: ANDREWMCABEE, PT, DPT , PHYSICAL THERAPIST
Andrew is originally from Spartanburg, South Carolina where he was very active in sports. He then attended The University of South Carolina for his undergraduate degree in Exercise Science followed by his Doctorate in Physical Therapy from Methodist University in Fayetteville, North Carolina. He is interested in a wide variety of orthopedic related injuries and enjoys treating all regions of the spine. He has experience working with strength athletes as well as contact sport athletes. Outside of the clinic “Drew” enjoys weight training in the gym, cheering on the South Carolina Gamecocks, and exploring a wide variety of food options!
“When I started my physical therapy with Nancy, I had lost confidence in myself. I had been diagnosed with neuropathy, cervical disc disease, and venous insufficiency. I had a lot of swelling in my feet and legs along with numbness in my feet. My balance, gait, and lack of strength in my lower and upper body was contributing to lack of energy I was experiencing. Now, after eleven months of [gradually tapered] therapy and the encouragement that Nancy always showed me with each session, I feel like the old me. Nancy, you will be proud to know I’m continuing the exercises you gave me. I know how important they are. To Patrice and everyone at ProMotion thank you for the welcoming that you show when someone comes in. Nancy, you are the greatest!!” — H. S. PATIENT SUCCESS STORY: “I feel like the oldme.”
REDUCE YOUR RISK OF INFECTION
AVOID HUGS & SHAKING HANDS
CLEAN YOUR HANDS OFTEN
AVOID TOUCHING YOUR FACE
SNEEZE & COUGH INTO TISSUES
USE GLOVES WHEN NECESSARY
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NEWSLETTER The Newsletter About Your Health And Caring For Your Body
STAYING ACTIVE & BECOMING BETTER BALANCED
Think about the last time that you sat down with a book that you loved andmade yourself a cup of tea or coffee and really enjoyed the moment. Perhaps it isn’t reading that you wish you had more time for, but instead it is a garden that has grown weeds as it has been neglected. It could be a project at your home that you have looked forward to completing or an old car that you’ve wanted to fix up. There are special hobbies and interests that appeal to each of us, and spending time with those hobbies can help you live a more balanced life. Alongside with the task of becoming more mentally balanced with the things that you spend time with in your life is the challenge of becoming more physically balanced. There are certain markers that typically indicate trouble with maintaining balance, such as frequently tripping and falling or feeling dizzy when standing too long. But even if you are not having fundamental issues with your ability to stay balanced in this way, you may still have difficulty with whole-body balance. Yoga is a great form of exercise to use to improve your ability to balance, as yoga helps to strengthen core muscles and improve coordination.
There are a million and one tips that are passed down generation to generation about the key to a long and successful life. Some say the secret to a long and happy life is to focus on family; others say it all comes down to finding the right career. Whatever choices you make in your life, and whatever your values are, there are several fundamental truths that are almost always accurate: To stay healthy, you must stay active, and to stay happy, you must stay balanced. Mental and Physical Balance: Staying active and staying balanced in many ways go hand in hand. Staying active refers to the amount of activity that you engage in daily. This of course can refer to how much time you spend at the gym, but it can also refer to howmany steps you take in a day, how often you find yourself running around the office, and how frequently you head out to the backyard to run around with your children or your dog. Balance in many ways works on the same principles. There are some activities that you do every day because you have to do them — work often falls into this category, as do household chores. But what about the activities that you simply love to do? What about the activities that you enjoy?
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HOW CAN YOU IMPROVE YOUR BALANCE?
You can improve your physical balance by: • Increasing muscle strength • Improving stamina • Improving core strength • Practicing balancing techniques
In addition, taking steps to ensure that you are getting a full night of rest, that you are exercising regularly, and that you are eating a healthy diet are all strong components to ensuring you are well-balanced. Think about the percentage of time that you spend working during the week. For most people this number is well over 40 hours per week! Then consider how much time is spent driving to and from work and around town on errands, and then consider the time spent doing things you have to do at home, like the dishes or the laundry. Then really think about how much time you are spending doing the things that make you feel better — including those hobbies that you love, but also being active and engaging with the people you care about. Part of becoming a more balanced person means finding ways to spend your time more wisely and taking more time for yourself as needed. It’s Never Too Late! You don’t need to grow up as an athlete to enjoy exercise as an adult. There is no point in your life where it is too late to start being more active than you currently are. There are plenty of ways to incorporate light activity into your lifestyle, such as:
• Taking a walk in the evening with your family • Wearing a pedometer and trying to take more steps every day • Joining your local community center and using the pool to swim laps several times a week • Engaging in light weight training at home before work • Taking a yoga class These are just several examples of how you could incorporatemore activity into your lifestyle without making many large changes to your way of life. If you feel that your physical health or an old injury is holding you back from being active, contact us. Working with a physical therapist can help you achieve improved balance and a healthy lifestyle.
BENEFITS OF STRETCHING
As we age, our muscle tissue naturally tightens some over time. This can cause a loss of range of motion in our joints and soft tissues. In addition to the loss of range of motion, it can really limit our active lifestyles and hinder day-to-day, normal motions. Tasks that used to be simple, such as dressing or squatting down to tie your shoes, may have become extremely difficult. A regular stretching program can help lengthen muscles and make daily living much easier. Everyone can learn to stretch, regardless of age or flexibility. Stretching should be a part of our daily routines, whether exercising regularly or not. It does not have to involve a huge amount of time, but stretching can create huge results! Stretching is a natural part of what we do on a daily basis. You might
notice that if you have been sitting in a particular position for a long time, you stretch unconsciously. It feels good! In addition to that good feeling, a consistent stretching program will produce large gains in flexibility and joint movement. Be kind to your muscles and they will be kind to you! Here are just a few of the benefits you can expect from a regular stretching program: • Reduced muscle tension • Increased range of movement in the joints • Enhanced muscular coordination • Increased circulation of the blood to various parts of the body • Increased energy levels (resulting from increased circulation)
Call Today! LAKE CITY (843) 374-0185 FLORENCE (843) 407-0377
HEALTHY RECIPE: MINI FETA & POTATO FRITTATAS
EXERCISE ESSENTIAL
BALANCE | ANKLE STRATEGY
Stand with good posture. Sway backwards and forwards keeping your knees and hips straight. Maintain your balance by using your ankles. Sway for 30 seconds. Rest. Repeat 5 times.
INGREDIENTS: • 2 ½ tsp coriander seeds • 2 tsp dried minced or sliced garlic • 2 tsp dried oregano • ¾ tsp freshly grated nutmeg • ½ tsp Aleppo pepper • 2 tbsp extra-virgin olive oil • 1 medium yellow onion, chopped • 1 c diced Yukon Gold potato • ½ tsp kosher salt, divided • 1 medium zucchini, quartered lengthwise and cut into 1/2-inch- thick slices
Exercises copyright of
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• 3 c baby arugula • 8 large eggs • ½ c heavy cream • ¾ c crumbled feta cheese
DIRECTIONS: 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 teaspoon salt and 1 tablespoon of the spice blend. Cook, stirring occasionally, until browned around the edges, about 7 minutes. Add zucchini, 1/4 teaspoon salt and 1 tablespoon 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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Lie on your stomach with elbows bent. Your legs should be straight out behind you with your feet together. Raise up on your forearms and toes. Create a nice straight line with your body from your head to your heels. Concentrate on tucking your pelvic to engage your abs, squeezing your glutes and quads to keep your legs straight, and squeezing your legs together as you hold. Hold for 20 seconds and repeat 3 times. FRONT PLANK FOREARMS & FEET
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FREE 20 MINUTE CONSULTATION
YOUR HEALTH IN MIND!
The staff at Pro-Motion Rehab is focused on keeping our equipment and facilities clean for you. To help prevent the spread of COVID-19, we want to also encourage our patients to help prevent the spread of coronavirus by:
CALL TO SCHEDULE TODAY!
LAKE CITY 148B Sauls Street Lake City, SC, 29560 TEL: 843-374-0185 FAX: 843-374-0189 CAMDEN 301 E Dekalb St # B, Camden, SC 29020 TEL: 803-432-2432 FAX: 803-432-1779
FLORENCE 610 W. Palmetto Street Florence, SC, 29501 TEL: 843-407-0377 FAX: 843-799-1944 MCCOLL 3080 Hwy 15, 401 E, McColl, SC 29570 TEL: 843-894-1141 FAX: 843-894-1142
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CLEANING HANDS OFTEN
AVOID TOUCHING YOUR FACE WITH UNWASHED HANDS
WEAR A MASK OR FACE COVERING
Offer valid for the first 20 people to schedule. Expires 09-31-20
If you are feeling sick, we ask that you stay home and contact us to reschedule your appointment. Thank you!
MCCOLL (843) 894-1141 CAMDEN (803) 432-2432
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