Ellis: Improving Health & Fitness

Newsletter

WELCOME TO ELLIS PHYSICAL THERAPY Ellis Physical Therapy is Idaho’s premier center for orthopedics, spine care, aquatic therapy, and sports medicine. We provide the best outpatient physical therapy around, offering up to date evidence based therapy services. We use the latest techniques in manual physical therapy, mobilization and manipulative techniques, massage, trigger point release, custom exercise prescription, and patient education. Our Specialty Services • Posture Mapping and Re-education • Vibe Traction Table • Metabolic program • Sports Performance/ Return to Sport • Hydrotherapy • Instrument Assisted Soft Tissue Mobilization (IASTM)

• Taping/splinting • Custom Orthotics • Laser Therapy • Anodyne Therapy/Infrared Therapy • Dry Needling

Ellis Physical Therapy carefully reviews and develops therapy plans, custom designed individually for each patient’s unique circumstance. Each evaluation provides you with a plan of action to help reduce overall pain and discomfort, prevent injury, and regenerate range of motion and mobility. Our overall goal is to empower you to not only eliminate pain and improve function, but give you all the tools needed to continue care and prevent future injury.

For more information on our services, staff and what to expect during your first visit, visit www.ellisphysicaltherapy.com!

Newsletter Health &Wellness

IT’S EASY TO STAY FIT & HEALTHY

INSIDE: • A PLANK A DAY KEEPS THE DOCTORS AT BAY • PATIENT SUCCESS SPOTLIGHT • EXERCISE ESSENTIALS • DISCOVER HOW TO LIVE PAIN-FREE ONE-ON-ONE PERSONALIZED TREATMENT WORK ACCIDENTS WE HELP YOU HEAL SPORTS PERFORMANCE ENHANCE YOUR SKILLS SENIOR PROGRAMS TREATMENT FOR ALL AGES

Manycommonachesandpainsstem from tightmuscles andpoormovement.Weweremade tomoveand today’s lifestyle of sitting in the car, at work and at home, means tighter muscles. In addition, as we age our connective and muscle tissues naturally become stiffer.Therefore, the older you get, the more important a daily stretching routine becomes.

The key to good health is to keep your body flexible. This helps your circulatory, respiratory, lymphatic, and musculoskeletal systems. When your tissues are flexible, normal blood and lymphatic fluids circulate the body easier, oxygenating your tissues properly. This helps you feel energized, relieves pain, and allows you to perform daily tasks without feeling tired. If you are suffering from aches and pains, contact us at 208-523-8879 to learn more about how you can return to a pain-free active lifestyle!

CALL TODAY! (208) 523-8879

www.EllisPhysicalTherapy.com

A PLANK A DAY KEEPS THE DOCTORS AT BAY

A plank is a simple exercise that anyone can do to improve their core strength. This exercise helps you strengthen so many of your muscles, guiding them to work together. Your core muscles are vital to the health of your low back and spine. If you suffer from an achy back or neck, then try doing this exercise to feel better. How to do a plank (If you are unsure about doing this exercise, call us first) 1. Start by lying face down. You may want to put a pillow under your abdomen if it is uncomfortable to lie flat. 2. Bring your elbows underneath you, then gently rise up onto your elbows and knees, so that your abdomen is off the floor. 3. Keep your abdomen tucked gently in so that your body is straight without sagging. 4. Try to hold this for 30 seconds if you can. You may feel your muscles shake a little while doing this, which means they are working! 5. It is important to start off with small increments and build over the course of a week as you become stronger. 6. To advance the plank and make it more difficult, lift your knees off the ground, keeping your body straight. 7. Ideally, you should be able to hold this position for 2 minutes 8. You may have some soreness the next day as you are using muscles that have not been worked that way in a while.

For a healthy spine, keep doing your exercises and remember our physical therapists need to see you for a check-up. You see your dentist every 6 months to keep you teeth and gums healthy. Why not your PT? Your physical therapist is the mechanic for your whole body to keep your spine and extremities moving like they should. Detecting a problem early can lead to a simple treatment solution that can save you a lot of pain, and financial burden down the road. Call us today to speak with your therapist about your problem, before it becomes a PROBLEM.

Call us today at 208-523-8879 to schedule an appointment!

Exercise Essentials Flexibility, strength, and stability are needed to keep you loose and pain-free... Not all exercises are appropriate for every person. Please consult with a healthcare provider before starting.

BRIDGE + ADDUCTOR CONTRACTION (BALL) Lie flat on your back. Bend knees up so that your feet are flat Put a ball between your knees. Push your knees into the ball Lift your hips up in the air to make a bridge. Lower down in a controlled manner. Strengthens Core

Strengthens Calves CALF RAISES

Stand next to a chair, counter or wall. Stand on your tip toes, lifting your heels as high as you can. SLOWLY lower your heels down to the ground. Stand on your tips toes, returning to the start position.

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www.simpleset.net

DISCOVER HOW TO LIVE PAIN-FREE

At Ellis Physical Therapy, you will receive hands-on therapy treatmentsbyour friendly,caring health experts during focused and individualized sessions. It’s time to get to Ellis Physical Therapy if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury

Patient Success Spotlight

“If it weren’t for Jay and Tawnya, I don’t know if I could have made it through last year. The myofascial flair ups were awful and both spent a lot of time trying to get all the muscles to relax. After two car accidents, I went through two and a half years of being misdiagnosed by other physicians. After I finally got the right diagnosis of two torn rotator cuffs, bicep tear, and tendon tear, I went back to Dr. Ellis in tears again asking for his help with rehabilitation. The staff is extremely caring and spend the time you need to get you back into life. I still have a long journey, but I am confident that I am in good hands and will not go anywhere else.” – Jana M. I am confident that I am in good hands! CALL TODAY TO SCHEDULE YOUR APPOINTMENT! (208) 523-8879 HEALTHY RECIPE

1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program

www.EllisPhysicalTherapy.com

Eating Right Never Tasted So Good!

Spiced Pear Tea INGREDIENTS • 1 orange • 3 cups water • 2 (11.3 to 12 oz) cans pear nectar • 1 tbsp honey (optional)

• 4 inches stick cinnamon • 1 tsp whole cloves • 6 tea bags • Small orange slices, halved (optional) • Stick cinnamon (optional)

DIRECTIONS Using a vegetable peeler, remove three wide strips of peel from the orange; set peel aside. Juice the orange into a large saucepan. Add the water, pear nectar and honey (if using) to orange juice in saucepan. For spice bag: Place the 4 inches of stick cinnamon, the cloves and the orange peel strips in the center of a 6-inch square of double-thickness, 100%-cotton cheesecloth. Bring corners together and tie with 100%-cotton kitchen string. Add spice bag to pear nectar mixture. Bring mixture to boiling; reduce heat. Cover and simmer for 10 minutes. Remove from heat. Add tea bags; cover and let stand for 5 minutes. Remove tea bags and spice bag; discard. Serve in warm mugs. If desired, float orange slices on top of individual servings and serve with additional stick cinnamon.