PhysiotherapyCenterLTD_Find Your Balance

Health &Wellness The Newsletter About Your Health And Caring For Your Body

November 2019

Balance Find Your

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Health & Wellness The Newsletter About Your Health And Caring For Your Body

November 2019

INSIDE:

• Find Your Balance • Becoming More Physically Balanced • 5 Health Tips for the Holiday Season • Quick & Easy Healthy Recipe • Refer a Friend! • Fun & Games: Crossword Puzzle CALL IN! Call for your FREE PAIN ANALYSIS Call us today to schedule your first step out of pain! (345) 943-8700

Balance FIND YOUR 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.

Think about the last time that you sat down with a book that you loved and made 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.

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 how many 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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BECOMING MORE PHYSICALLY BALANCED You Can Improve Your Physical Balance By: • Increasing muscle strength • Improving stamina • Improving core strength • Practicing balancing techniques

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: • 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 incorporate more 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 at (345) 943-8700. Working with a physiotherapist can help you achieve improved balance and a healthy lifestyle. • Taking a walk in the evening with your family

Refer A Friend Care enough to share how physiotherapy helped you? Who do you know that could benefit from therapy? Send them our way! They will thank you, and so will we. 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 Inaddition tofindingyourmentalbalancewithhowyouspendyour time,becoming more physically balanced is just as important. 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 physical balance, you may still have difficulty with whole-bodybalance.Yoga isagreat formofexercise touse to improveyourability to balance, as yoga helps to strengthen core muscles and improve coordination.

Improve Balance In Minutes Try this movement to become steady on your feet.

Helps to Improve Balance

Refer a friend to our clinic and receive a FREE 1/2 Hour Therapeutic Massage .

Balance Tandem Stance Start by placing one foot in front of your other foot in a heel to toe position. Maintain your balance. Return to starting position and repeat. Attempt this exercise alternating the opposite foot in front. For an added challenge while in this stance, slowly turn your head to the left and hold for 3 seconds. Repeat by turning your head to the right, up, and down, all of which holding for 3 seconds. If feeling confidant in your balance, challenge yourself further by standing on a thick pillow or with your eyes closed.

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25 Eclipse Drive, P. O. Box 10742 George Town, Grand Cayman, KY1-1007 Phone: (345) 943-8700

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QUICK & EASY TASTY RECIPE

5 Health Tips for the Holiday Season

3. Just Say No. You probably aren’t aware how much extra food you consume just from people offering it to you. A sample at the market here, an extra cookie at an office party there and it all adds up. Just think twice before you take that foodanddecide ifyou reallywant it. 4. Skip the Baking. Do you make baked goods for giving? Chances are you eat much of what you bake. Who wouldn’t? Instead make non- food gifts, or prepare ingredients for baked goods and put them in pretty jars--let your gift recipient bake it up. That way, they can eat it when they want it and you don’t have to be tempted in the kitchen. 5. Hydrate. Keep your water bottle with you at all times. You should be drinking eight, 8-oz glasses of water each day. One handy trick is to buy a 64 ounce water jug. Fill it up in the morning and know that you need to finish it by the end of the day.

Orange Cranberry Bread

1. Shop Well For Yourself. It is more important then ever to stock your kitchen with healthy foods. Have healthy snacks handy. The more convenient they are, the more likely you are to eat them. Instead of thinking about what you shouldn’t eat, promise to eat your 3 to 5 servings of vegetables each day. 2. Schedule Your Exercise. Your schedule will be very hectic this holiday season. Schedule your workouts just as you would any other appointment. It’s ok if you can’t make it to class, but make sure that you get some activity in at least three days per week.

INGREDIENTS

• 2 cups white whole wheat flour • 1/2 cup sugar • 1 teaspoon baking powder • 1/2 teaspoon baking soda • 1/2 teaspoon salt

• 1 cup fresh cranberries • 1 teaspoon orange zest • 1/3 cup coconut oil, melted • 3/4 cup fresh orange juice • 1 egg

DIRECTIONS Grease an 8×4 inch loaf pan. Set aside. Preheat oven to 350° F. In a large bowl, add white whole wheat flour, sugar, baking powder, baking soda, salt, cranberries, and orange zest. Gently stir. In a separate medium-sized bowl, add coconut oil, fresh orange juice, and an egg. Add wet ingredients to dry ingredients. Stir to combine everything together. Scrape the batter into the prepared loaf pan. Bake for 30-35 minutes. Remove and let cool for 5 minutes. Serve and enjoy! Recipe: https://www.joyfulhealthyeats.com/moist-orange-cranberry-bread/

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Shoulder FUN & GAMES: CROSSWORD PUZZLE Test Your Shoulder Knowledge!

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DOWN 1. Partial or complete tear of AC ligament 3. Inflammation of bicep tendon 4. Most common dislocation in the shoul er 5. Humerus 7. Smallest rotator cuff muscle 8. Collar bone 9. Muscle responsible for extension 10. A way to diagnose a dislocated shoulder 12. A muscle that helps in shoulder shrugs

1. Partial or complete tear of AC ligament 3. Inflammation of bicep tendon 4. Most common dislocation in the shoulder 5. Humerus 7. Smallest rotator cuff muscle 8. Collar bone 17. Funny Bone 19. Shoulder blade 20. Most common dislocation joint WORD BANK Superaspinatus Glenohumeral Fall BicepsTendinitis Upper arm bone Hu erus Bicep Sternoclavicular sprain Two

Scapula Ball and Socket Sternum Acromioclavicular sprain Trapezius Tricep Anterior Teres Minor Clavicle

14. Howmany bones are in the shoulder 16. Rotator cuff that holds humerus in place 17. Funny Bone 19. Shoulder blade 20. Most common dislocation joint 15. Breast bone 18. Injury that could cause shoulder dislocation ACROSS 2. The shoulder is this type of joint 6. Percentage of posterior dislocation 11. Clavicle separated from sternum 13. Muscle responsible for flexion 14. How many bones are in the shoulder 16. Rotator cuff that holds humerus in place

houlder is this type of joint entage of posterior tion icle separated from m cle responsible for flexion

9. Muscle responsible for extension 10. A way to diagnose a disloc shoulder 12. A muscle that helps in sho shrugs 15. Breast bone 18. Injury that could cause shoulder dislocation

X-Ray Three

Bank aspinatus arm bone

Glenohumeral

Fall

Biceps Tendinitis

Humerus

Bicep Three

Sternoclavicular sprain

X-Ray 25 Eclipse Drive, P. O. Box 10742 George Town, Grand Cayman, KY1-1007

Phone : (345) 943-8700 Fax : (345) 943-8701

Scapula Trapezius

nd Socket

Sternum

Acromioclavicular sprain

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