AdvancePhysical&AquaticTherapy_More Movement, More Energy

AdvancePhysical&AquaticTherapy_More Movement, More Energy

The Advance Bulletin The Newsletter About Your Health And Caring For Your Body INCREASE YOUR ENERGY By Getting Up and Moving Today!

Delaware County is Finally Phase GREEN! Learn more inside about what we are doing to keep you safe and how you can get a FREE Phone Consultation!

The Advance Bulletin The Newsletter About Your Health And Caring For Your Body

Increase Your Energy By Getting Up and Moving Today!

Do you feel sluggish or fatigued, as if it’s difficult to motivate yourself to get moving? Do your sore muscles or achy joints just add to that lack of motivation? If so, your body may be experiencing some physical problems. Living a sedentary life is one of the main reasons why people report having low energy or feeling chronic day-to-day aches. Long car commutes, desk jobs, watching T.V. once you get home from work… many people live their lives this way, with very little physical activity. While it may not seem like it is making an impact at the time, this type of sedentary lifestyle can damage your body over time. Contact Advance Physical & Aquatic Therapy today to figure out how a consistent exercise plan can increase your energy and help you live a healthier life! Why is physical activity so important? When you don’t particopate in frequent physical activity, your muscles begin to weaken and over time

they can even begin to atrophy. Inactive lifestyles also cause joints to become stiff and can alter the physiological chemical processes within your body. In fact, your circulation and lymphatic systems can slow down, which can pose harmful risks. These systems work in producing and excreting toxic wastes (such as cholesterol) and these wastes can build up when the systems aren’t functioning as efficiently as they should. Lack of movement and poor posture are the causes of several types of pain, including lower back pain, neck pain, hip pain, knee pain, shoulder pain, and headaches. A slumped posture can even change the shape of your spine over time, in addition to closing your shoulder joints and tightening up the tissues around your hips. These consequences can cause severe pain and may result in a host of other problems if lifestyle changes are not made.

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How Can I Get Moving?

6. Don’t push yourself too far if you feel pain. 7. Make sure you are sitting properly at your desk or computer. 8. Take frequent breaks for breathing exercises. Inhale and exhale deeply. 9. Stretch your arms overhead frequently throughout the day. 10. Do strengthening exercises 2-3 times per week. In order to be healthy, there needs to be a large emphasis on movement. When your body is flexible, strong, well-balanced, and fueled by a nutritious diet, it is able to perform at its optimal levels. At Advance Physical & Aquatic Therapy, we are dedicated to helping you live the best life you can, and our movement experts would be more than happy to help you relieve your pain, re-align your body, and get moving once again. If you are looking for assistance in living a more physically active life, contact us today.

There is one fundamental rule of the human body: it was made to move! There are several reasons why people may not want to participate in physical activity. Perhaps your body simply doesn’t move the way it used to, or perhaps painful areas of your body make it difficult to move in the ways you’d like. Whatever the case may be, the truth is that restriction in movement has the potential to lead to harmful health problems. Some easy pain-relief and energy-boosting steps you can take on your own include: 1. Decide to get up and get moving 2. Get up from your chair every 20 minutes and walk around, even if it is just for a few seconds. 3. Walk or exercise at least 30 minutes every day. 4. Drink plenty of water. 5. Stretch your legs, hips, spine, and neck for 10 minutes every day.

We know there’s a lot of fear surrounding this virus and we are here for you. As we have been open all along, we assure you that our clinic is doing more than the necessary measures to continue to keep you safe! Here are some of the things we have been doing to keep everyone safe and continue to be open without any spread of the virus: Delaware County is Finally GREEN! Learn more about Delaware county’s June 26 move from phase “yellow” to “green” at: www.pahouse.com/Krueger/InTheNews/NewsRelease/?id=115431

• Open Communication between you and your physical therapy teamon how you’re feeling and if there are any signs or symptoms of illness we will cancel and reschedule your appointment then recommend you see your physician. • And much more!

• Wiping down all surfaces throughout the day as they are touched and used by each patient or staff member. • All staff members and patients in clinic are required to wear a mask. • All persons in clinicmaintain up to 6 feet of social distance.

Call for a Free Phone Consultation! Justmention thewords “return tohealth fromthe pandemic consult!”

If you or anyone you know is experiencing pain or a movement limitation please give us a call for a free phone consultation at 610-544-8500.

3 EASY STEPS TO HEALTHY KNEES

Try this movement if you are trying to stregthen your core. Exercise Essential 2. Keep the muscles around your hips and knees strong. Especially the gluteals and quadriceps muscles. Studies show that those adults, especially over 55 who have stronger gluteals and quadriceps, tend to have less back pain and more ability to do daily activities. 3. Exercise regularly. While this is good for the whole body, the knees especially need exercise to keep their cartilage healthy. The cartilage does not have much blood supply and requires its nutrition from joint fluid. Most of the joint fluid absorbs into the cartilage only through movement and compression of the knee. Therefore, it is important to do weight bearing exercise such as walking, running and other sports. However, if you have arthritis, 1. Stretch your hamstrings, quadriceps and adductor muscles each day. By keeping these muscles flexible, the forces on your knee joints can be balanced, allowing your joint to bend, rotate and for your patella (kneecap) to track properly. For many people, knee pain can be a way of life, limiting their ability to climb stairs, squat down to get something off the floor, enjoy long walks, shopping and a host of other daily activities. The knee joint is one of the most complicated joints in the body and has to bear up to 6 times your body weight with running or jumping. This incredible joint has to move over a million times each year and over 80 million times over a lifetime. This is also the reason why things can go wrong, causing injury and pain. Just like taking care of your heart, your joints need attention to maintain a healthy state. Here are easy ways for you to take care of your knees, avoiding arthritis and other joint problems:

it is advised to do less impact activities such as biking, elliptical machines, aquatic exercises, etc. Having a regular Physical Therapy checkup ensures that your joints are working at their peak performance. In addition, any problems will be discovered early, preventing the onset of arthritis and joint injury. If you do have arthritis or have had surgery, then a regular Physical Therapy check up is especially important. If your attention is on that sore knee, then it is time you called us for a free knee joint analysis. Talk to one of our expert physical therapists today and see how life can be with freely moving knees. Healthy Recipe: Spinach & MushroomMini Quiches

Helps To Strengthen Your Core.

INGREDIENTS: • 2 tablespoons extra-virgin olive oil • 8 ounces fresh mixed wild mushrooms (such as oyster and shiitake), sliced • 1 cup thinly sliced yellow onion • 1 tablespoon minced garlic • 2 teaspoons minced fresh thyme • 1 (5 ounce) package fresh spinach, coarsely chopped • 8 large eggs • ⅔ cup whole milk • 2 teaspoons Dijon mustard

www.simpleset.net

PRONE ALTERNATE LEG While lying face down and keeping your lower abdominals tight, slowly raise up a leg. Slowly lower and then raise the opposite side. Do not allow your spine to move the entire time. Alternate 20 times.

• ½ teaspoon salt • ½ teaspoon ground pepper • ¾ cup shredded Gruyère cheese

DIRECTIONS: Preheat oven to 325 degrees F. Heat oil in a large nonstick skillet over medium-high heat. Add mushrooms in an even layer; cook, undisturbed, until browned on the bottom, about 4 minutes. Stir and continue to cook, stirring occasionally, until browned all over, about 5 minutes. Add onion; cook, stirring occasionally, until beginning to soften, about 4 minutes. Stir in garlic and thyme; cook, stirring, until fragrant, about 2 minutes. Add spinach; cook, stirring constantly, until just wilted, about 2 minutes. Remove from heat. Whisk eggs, milk, Dijon, salt and pepper in a large bowl. Stir in cheese and the mushroom mixture. Coat a standard 12-cup muffin tin with cooking spray. Divide the mixture among the prepared muffin cups. Bake, uncovered, until puffed and set, about 30 minutes. Remove from the pan and serve immediately.

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Source: http://www.eatingwell.com/recipe/278909/muffin-tin-spinach-mushroom-mini-quiches/