YOUR SIMPLE TIPS FOR PAIN RELIEF
• Sleep! - This is probably the easiest step you can take to relieve common aches. Your body chemistry is delicate, and not getting enough sleep can affect that. This prevents your muscles and tissues from functioning as they normally would, resulting in stiffness, soreness, or achiness. • Stay hydrated - Drinking water is an important part of living a healthy, pain-free life. When you are dehydrated, your tissues become drier, which slows down normal chemical processes in your body. Your body is 70% water and your muscles are 80% water. When you don’t drink enough water, your body can become achy due to dryness. In order to stay hydrated, you should drink 1/2 your body weight in ounces every day. • Maintain a healthy diet of fruits and vegetables - Fruits and vegetables with bright colors often have a higher concentration of antioxidants and vitamins. By keeping these a consistent part of your diet, you can better assist your body in both repairing itself from pain or injury, as well as providing a preventative. Fruits and vegetables help your body in maintaining its normal functions. • Exercise regularly - Exercise allows your body to efficiently pump blood around your body. When you exercise on a consistent basis, muscles and joints remain warm, lowering the possibility of them becoming tight.
• Keep a good posture - Slouching causes stress on the shoulders and neck, which can cause pain or achiness. If you sit at a desk or computer, it is important to get up every 30 minutes for a few seconds to stretch. Moving around or simply standing up after a while is a great way to maintain a good posture, even if you don’t have a very active day. • Get a physical therapy consultation - If your aches and pains are persistent and aren’t going away despite your best efforts, it may be time to consult a physical therapist. They will help you determine the best course of action for your specific needs. How physical therapy will help: A consultation with a physical therapist will allow you to address the issues that you’re facing. It is always better to figure out the cause of your pain early on, rather than waiting until it gets worse. The earlier you make an appointment, the easier the treatment will be. Your physical therapist will give you a muscle and joint evaluation to discover problem areas and determine exactly what may be causing your aches and pains. From there, they will create a personalized treatment plan for you that will help alleviate your aches. Say goodbye to your daily aches and pains with physical therapy today!
MALVERN Physical Therapy
EXERCISE ESSENTIALS Helps Relieve Neck Pain www.simpleset.net CERVICAL RETRACTION Stand with your back against a wall. Position a rolled up towel behind your neck. Tuck chin like you are nodding ‘yes’. Draw your chin closer to the back of your throat. Repeat 3 times.
CHICKEN POT PIE
• 1/2 tsp dried thyme • 3/4 cup milk • 3T corn starch Topping • 3/4 cup Bisquick • 1/2 cup milk • 1 egg • 2T melted butter • 1T chopped parsley
• 2T of Butter • 1 Med. Onion • 1 Bag 12oz mixed vegetable • 1 1/2 cup cooked chicken cut up • 1 3/4 cup chicken broth • 1 tsp salt
Heat ove to 350 degrés, in 3 quart saucepan milt butter over medium heat. Add onion, cook stirring frequently until tender. Stir in veg, chicken, chicken broth, salt and thyme. Heat to boiling. In small bowl mix 3/4 cups milk and cornstarch with whisk until smooth. Stir into chicken mixture. Heat just to boiling. Pour into uncreased 2-quart casserole dish. Mix all topping ingredients with fork until blended. Drop by small spoonfuls over chicken mixture, sprinkle with parsley and bake for 25 to 30 minutes.
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