Limitless Physical Therapy Specialists Newsletter
THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY
Hello Everybody!
• We have expanded our services to include balance, vestibular, and concussion therapy.
On behalf of our team at Limitless PTS, thank you to everyone who helped make 2019 such an amazing year! It is truly our privilege to be part of your healthcare experience and to see people leave their limits behind, getting back to doing the things they love to do. We continue to learn as we go and strive to make your experience awesome every time.
• We continue to provide physical therapy students with opportunities for clinical internships. • We have been able to give back to many community organizations through collaborative fundraising. We are excited about what 2020 will bring and wanted to make sure we started off by saying thank you to all of our customers.
Because of your support, we continue to experience growth.
• We set an all-time company record for the number of people we were able to help in 2019.
Wishing you all the best in 2020, Dan Bajus
• We now have 4 full-time Doctors of Physical Therapy.
INSIDE : • Improve Your Health & Fitness With Strength Training • 4 Exercises For A Healthier You
• Exercise Of The Month • Free Screen Event!
www.limitlesspts.com
THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY
IMPROVE YOUR HEALTH AND FITNESS WITH
STRENGTH TRAINING
INSIDE : • 4 Exercises For A Healthier You • Free Screen Event!
• Exercise Of The Month • 5 Popular New Year’s Resolutions
Your muscles not only help you move, but they support your circulatory and breathing systems. A stronger and more flexible you means a healthier you. Relieving joint or muscle pain and guiding you on proper strength training exercises are integral parts of our specialized physical therapy treatments. Strength training helps in building muscle mass, and it is typically the final step in a rehabilitation treatment process. Whether you are recovering from an injury or underlying condition that is causing you pain, strength training will help you get back to your optimum physical performance. At Limitless Physical Therapy Specialists, our strength training programs will get you back on track to living a happy and healthy lifestyle. Our physical therapists will design a treatment plan with the best exercises for an effective and speedy recovery. These exercises will be dependent upon which part(s) of your body are in need of strengthening. This may include body weight exercises (such as squats, push-ups, or planks) or exercises using additional tools (such as barbells, resistance bands, exercise balls, or hand weights).
Health is a relative term. It means that your body is operating at a high normal range in all the different systems from circulation, breathing, digestion, and more. Anything you can do to help your body achieve more of an ideal state is a step towards a healthier you. Everyone desires to be healthier, stronger, and more active. This may sometimes feel difficult to accomplish, due to pain, injuries, or poor diets. Pain increases undesirable chemicals in your body that cause stress, creating a challenge when it comes to exercise. All of this also affects your endocrine system, which regulates your hormones and controls almost everything happening in your body. Fortunately, strength training exercises can effectively ease your pain while simultaneously strengthening the affected part(s) of your body. Our highly trained physical therapists can create a personalized strength training plan for your needs and goals.They have the right knowledge and the time to listen, evaluate, and guide you toward a pain-free, stronger, and healthier lifestyle. Contact Limitless Physical Therapy Specialists today to learn more. Why is strength training so important? There are approximately 642 skeletal muscles in the body. This means that your strength and flexibility play an important role in your health.
Read more inside for exercises that can help lead to a healthier you!
THE SAME GREAT PHYSICAL THERAPY YOU KNOW AND LOVE
www.limitlesspts.com
SEASONAL RECIPE Choco-Strawberry Greek Yogurt Bark
4 Exercises For A Healthier You
INGREDIENTS • 3 cups whole-milk plain Greek yogurt
• ¼ cup pure maple syrup or honey
• 1 teaspoon vanilla extract
• 1½ cups sliced strawberries
• ¼ cup mini chocolate chips
FREE SCREEN EVENT FOR THE NEW YEAR! ALL DAY! WEDNESDAY, JAN. 29TH INSTRUCTIONS Line a rimmed baking sheet with parchment paper. Stir yogurt, maple syrup (or honey) and vanilla in a medium bowl. Spread on the prepared baking sheet into a 10-by-15-inch rectangle. Scatter the strawberries on top and sprinkle with chocolate chips. Freeze until very firm, at least 3 hours. To serve, cut or break into 32 pieces. To make ahead: Freeze airtight between sheets of parchment for up to 1 month; let stand at room temperature for 15 minutes before serving. The purpose of this event is to help you by focusing on your health and wellness, adopting new habits, and practicing safe exercise in the new year. If you or someone you know would like to take advantage of this Free Screen Event, please call Limitless PhysicalTherapy Specialists at the number provided below: (585) 869-5140
There are some simple exercises you can do on your own, in order to complement your strength training plan and keep in shape after your sessions are over. These include: 1. Hamstring Stretch Stand facing a wall or counter. Use it to steady yourself if needed. Take a large step forward with one leg, making sure the knee of the forward leg is straight and your body weight is shifted to the bent back leg. Place your hands on your forward knee. Hinge forward from the hips, keeping your back straight. Push your hips back until you feel a definite, but not painful, stretch at the back of the forward knee. For a greater stretch, elevate your heel on a step. Hold for 20 seconds. Repeat 3 times on both legs. 2. Iliopsoas Stretch Assume a wide and long lunge position, with your hands on your hips. Tuck your buttocks under you while you shift your weight to the forward leg. Make sure to keep your posture straight. Hold for 20 seconds. Repeat 3 times on both legs. 3. Shoulder Flexion Stretch Stand in a corner of the room with one foot in front of the other. Place your hands on the wall and make sure to keep your back flat. Reach your arms up overhead. Move your chest towards the wall to feel a stretch in the chest. Hold for 20 seconds. Repeat 3 times. 4. Piriformis Stretch Lie on your back with knees bent and your feet flat on floor. Cross one leg over top of the other. Lock your hands around your knee and pull it to your chest. Hold for 20 seconds. Repeat 3 times on both legs. Strength training can help you reach the physical goals that you’ve always wanted. It can aid you in your health and fitness journey so you can become the more active version of yourself that you envision. If you are interested in improving your health and fitness through strength training, don’t hesitate to contact Limitless Physical Therapy Specialists today to find out how our services can benefit you!
CALL US TODAY IF YOU ARE EXPERIENCING ANY PAIN
PRAYER STRETCH Start on your knees and bend forward, reaching arms out on floor in front of you as shown. Hold for 15 seconds, repeat 3 times. Loosens Lower Back www.simpleset.net Try this movement if you are experiencing back pain EXERCISE OF THE MONTH
5 Popular New Year’s Resolutions
1. Get in shape. The most common New Year’s resolutions have to do with getting in shape. If you’re resolving to hit the gym to improve your health or just your physique, you can avoid falling off the fitness cliff come February by enlisting a friend to exercise with you, or joining a regular class where you’ll be missed if you skip a session or two. Need additional motivation? Use fitness technology to stay on track. “Fitbits will tell you when you’ve been sitting too long and you need to move. Food apps will tell you when you’ve eaten too much and you need to stop. Exercise apps will tell you how many calories you’ve burned. 2. Lose weight. Spend any amount of time on Instagram and you won’t be able to avoid the avalanche of products and schemes promising quick weight loss. And while the thought of shrinking a dress size or five by Christmas morning is a gift in itself, there really aren’t any shortcuts when it comes to dropping pounds. While we’ve long heard the message that the key to weight loss lies in diet and exercise, the latest research suggests that, while exercise is important for overall health and keeping weight off, it isn’t actually that useful for weight loss. The bottom line: If you want to lose weight, focus on cutting calories. 3. Spend less, save more. If your bank account is looking a little low after the holiday gifts have all been purchased, you may be one of the many people who resolve to get their financial house in order in 2020. Buy and sell clothes at consignment stores, consider refurbished electronics, buy produce when it’s on sale, and bundle your car, home, and life insurance. Paying separately for auto, life, and home insurance can get expensive. Ask your insurance agent if you will receive a discount for bundling policies. 4. Spend more time with family and friends. Spending time with loved ones is great for your health and well-being, so it’s not surprising that many people resolve to put more effort into nurturing their connections with family and friends. Set aside time each week to either call or meet up with a friend or family member. Take turns hosting dinner, or just get together for a walk. Friends far away? Set up a weekly Skype chat instead. 5. Get organized. Getting organized is a noble goal. But in order to make this resolution stick, you’re going to need some concrete strategies. Avoid impulse purchases so you don’t end up with more clutter, setting aside 10 minutes each day to filed and delete old emails, and setting up files to keep track of paperwork, such as medical bills, taxes and home maintenance documents.
Patient - Client Success Story
Sophie came to see us because she wasn’t able to participate in lacrosse due to a nagging hip and low back injury. We worked with Sophie to calm her symptoms down, build her strength up and transition her back to “100%” participation in Lacrosse without pain. Sophie anticipates playing college lacrosse. We look forward to watching her career! Great job Sophie! www.limitlesspts.com
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