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Health &Wellness The Newsletter About Your Health And Caring For Your Body
UP AND AT ‘EM! INCREASE YOUR ENERGY BY GET TING 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 Avenues Physical 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 participate 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 be harmful. 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.
• Visit Our New Website To Win! • Patient Success Spotlight • Sudoku Puzzle
ALSO INSIDE: • Check Out The New Art Garden By Avenues PT! • 10 Simple Ways To Get Up & Get Moving
Health & Wellness The Newsletter About Your Health And Caring For Your Body
CHECK OUT THE WEST EDGE VERTICAL ART GARDEN NEAR AVENUES PHYSICAL THERAPY! Kelsey’s little Picasso’s with their cans painted (top), Vertical art garden (bottom), Kayleigh with her painted can (right).
There is something new and exciting in our neighborhood! With the current social distancing guidelines, it is sometimes hard to feel connected to the community. However, Cheyenne Makers & Creatives have come up with a plan to help bring the community together with their new vertical art garden. The vertical art garden is a community art project that allows people to decorate old paint cans and have them displayed next to West Edge Collective in what was once an empty lot located between Bent and Reed Avenues on the south side of Lincolnway. There are already 3 vertical paint can sculptures and room for many more. “Over time, we want this to be a kind of outdoor art space that people can come in here and kind of wander, whether they’re comfortable doing it alone or in groups of people,” Michael Launer,
a member of the group stated (WyomingTribune Eagle, June 14, 2020). They hope as the garden grows it will become a potential outdoor art gallery. There is no deadline for painting and delivering the paint cans and anyone can participate, even the not so “creative” folks. Cheyenne Makers & Creatives are looking to include all perspectives from across the community. Once you have completed your decorated paint can, just drop it off outside West Edge Collective, next to the vertical art garden site. If you pull into the parking lot of West Edge Collective at 707 W Lincolnway, you should see a marked drop off point.
For more information or paint can ideas, message Cheyenne Makers & CreativesonFacebookor email [email protected]!
VISIT OUR NEW WEBSITE AND WIN A GIFT CARD OR T-SHIRT! LAST MONTH’S WINNER WAS LEO QUINLIVAN!
Call 307-634-0298 To Schedule Today!
www.avenuesphysicaltherapy.com
10 SIMPLE WAYS TO GET UP & GET MOVING
Print sudoku http://1sudoku.com 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. 6. Don’t push yourself too far if you feel pain. 6 2 3 6 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. 8 9 1 4 6 4 7 3 8 1 6 9 7 2 4 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 Avenues Physical 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. 3 5 2 7
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7 6 HOW CAN I GET MOVING? There is one fundemental rule of the human body: it was made to move! 4 2 7 6 4 1 5 3 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 health problems. 1
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http://1sudoku.com
n° 428278 - Level Expert
http://1sudoku.com
n° 416609 - Level Expert
SUDOKU PUZZLE
FREE MOVEMENT SCREENING!
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1 2 4 7 3 1 Present this coupon during your appointment to receive a FREE movement screening! This coupon cannot be duplicated. Limit 1 coupon per person. www.avenuesphysicaltherapy.com
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4 SCHEDULE YOUR FREE MOVEMENT SCREENING BY CALLING 307.634.0298 TODAY! This offer expires 08/31/20. 5 http://1sudoku.com
n° 45559 - Level Expert
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n° 45619 - Level Expert
Fill in empty squares using digits from 1 to 9. Each digit must be found once and only once per line, per column and per region.
Linda Froelicher, PT, MSPT Donna Channel, Massage Therapist
Kelsey Kean, PT, M T Jeremy Heien, PTA
Play on your mobile these puzzles and find their solutions by flashing the codes below : n° 428278 n° 416609 n° 45559 www.avenuesphysicaltherapy.com
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PATIENT SUCCESS SPOTLIGHTS
From Arthritis Flare To Sleeping Like A Baby “I was having pain in my shoulders from a flare up of arthritis. It was hard for me to raise my arm, carry and lift objects. My doctor prescribed physical therapy and I chose Avenues Therapy with Linda to learn exercises to improve my daily life and help me sleep through the night. After twice a week for six weeks, I am able to lift my arms high enough to retrieve dishes from the third shelf in my cabinet, carry and lift objects as well as sleep like a baby all night. Linda selected the right exercise to focus on the current problem to enable me to gain relief and functions in my daily tasks. In addition to the sessions at Avenues Therapy, Linda demonstrated exercises that I am able to complete at home.” — Mary Kay G.
“I knew of Avenues Physical Therapy from a prior successful treatment (thanks Walynn!) for a pinched nerve. When my orthopedic surgeon spoke to me about post-surgery rehab, I told him that Avenues Physical Therapy was the only place I would consider! Prior to a total knee replacement in mid-January, I struggled a great deal with everyday activities, such as stairs, trips to the grocery store, driving, gardening and walking. My right leg had not been very functional for at least two years, so Kelsey, Linda and Jeremy had their work cut out for them. I had lost a great deal of muscle tone and was unable to use it without a lot of pain or limping and often, tears. The patience, kindness, encouragement and instructions I received from the therapists at Avenues has already improved my quality of life immensely! I am able to do everything I wanted to do, and find myself able to perform new activities with ease. Kelsey and his Team have re-taught me how to walk properly (with no limp), I can get up out of chairs with out making “old lady” noises and without assistance. I can walk for longer distances now, my balance is improved and improving, and my stamina has more than doubled. I live in a house with stairs and work in an office building with stairs; I can take them one step at a time instead of step and stop as I had been doing for a long time. Kelsey, Jeremy and Linda have worked very hard with me to relearn stairs and I am so grateful for that. I would also like to thank Kayleigh and Teresa; they are delightful! Both have been so encouraging and accommodating, and helped me with everything from scheduling and billing, to kind words before and after therapy.” — Katie L. “I am able to do everything I wanted to do!” The student becomes the teacher as Kelsey tries out a Segway.
VISIT OUR NEWWEBSITE FOR YOUR CHANCE TO WIN!
Fill out the entry form on our NEW website to be entered into a drawing for a $10 Paramount Coffee gift card or an Avenues PT T-shirt! AVENUESPHYSICALTHERAPY.COM/WE-HAVE-A-NEW-WEBSITE
Linda Froelicher, PT, MSPT Donna Channel, Massage Therapist
Kelsey Kean, PT, MPT Jeremy Heien, PTA
www.avenuesphysicaltherapy.com
WE O F F E R GYM MEMB E R S H I P S !
START GETTING IN SHAPE NOW! ON LY $35 P E R MONTH !
If you’re looking for fitness options with a more comfortable environment and less crowds, we’ve got a membership for you! We also offer Theraband ($1 per foot) and ankle/wrist weights for those working out at home! Call us today to learn more! 307-634-0298
FOLLOW US ON SOC IAL MEDIA! Connect with us to stay up-to-date with what’s happening at Avenues PT!
611 West 18th Street Cheyenne, WY 82001
Call 307-634-0298 today to schedule your free exam (limited to the first 15 callers). FREE MOVEMENT SCREENING! Get Up & Get Moving!
We need to limit this to the first 15 people to call because of our therapists’ schedules. If you or someone you know needs help, do not delay, this offer expires 08-31-2020.
P.S. If you have a friend or co-worker who’s complaining about their back and want to help them, give them this sheet. Stop by our front desk to grab more copies.
E X E R C I S E S F O R H OME
Try This To Help Build Strength & Stability
Try This To Strengthen Your Core
CURL UP Lie on back with one leg straight. The other leg is bent with the foot flat on the ground. Position your hands underneath your lower back. Tuck your chin and lift your shoulder blades off the ground slightly. Return to the start position in a controlled manner. Repeat 20 times.
SIDE LUNGE Stand with good posture. Lunge to the side. Keep back straight and your hip, knee and ankle aligned. Return to the start position. Repeat 10 times on each leg.
Try This To Strengthen Your Lower Body
LUNGE AND TWIST Step forward with one leg. Bend your front knee as you allow your back leg to bend, and lower yourself until your forward knee is about 90 degrees. Once in this position, rotate your shoulders and torso until you feel a slight stretch in the core. Push through the heel of your lead foot and extend your hip and knee to raise yourself back up. Alternate between legs for two sets of ten reps on each side.
Exercises copyright of
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
www.avenuesphysicaltherapy.com
www.simpleset.net
SPECIAL MASSAGE OFFER $ 10 off 1-hr Deep Tissue Massage Regular Price $65/hour. Massages have been proven to help with stress and anxiety, fibromyalgia, headaches, and much more! SCHEDULE YOUR MASSAGE BY CALLING 307-634-0298 TODAY! This offer won’t last long! Limited to the first 10 callers. Expires 08-31-2020 Coupon refunded at front desk. No duplicates. Enjoy a therapeutic massage by our very own, Donna Channel, LMT, CMT.
Healthy Recipe: Feta & Herb Crusted Salmon
INGREDIENTS • 1 salmon fillet - Thaw if frozen • 1/2 cup Feta Cheese • 1/4 cup roughly chopped fresh parsley
• 2 tablespoons roughly chopped fresh chives • Juice from half a lemon • 1/8 teaspoon salt • Pinch of pepper
DIRECTIONS Preheat your oven to 400 degrees. Line a baking sheet with parchment or foil for easy clean up. Combine parsley, chives, Feta, lemon, salt and pepper on cutting board. Run knife through the combination several times, chopping up all ingredients to mix. Spread combined ingredients on salmon fillet. Bake for 20 minutes or until cooked through. Serve!
Fill out the entry form on our NEW website to be entered into a drawing for a chance to win a $10 gift card or an Avenues PT T-shirt! *Contest for past and present patients ONLY Visit Our New Website To Win A $10 Gift Card!
VISIT OUR NEW WEBSITE FOR A CHANCE TO WIN! LAST MONTH’S WINNER WAS LEO QUINLIVAN!