EllisPT: Work Pain Free

CIRCUIT TRAINING CLASS? Newsletter Health &Wellness Did you know that Ellis Physical Therapy has a Tuesdays &Thursdays • 3PM

What is circuit training? Circuit training is a form of body conditioning or endurance training or resistance training using high- intensity aerobics. It targets strength building and muscular endurance. We will have a variety of different stations to work on strength, flexibility, and cardio. This is for beginners and up depending on

your experience. How can someone join? You need to be a ticket member at our clinic. You can join the circuit class whenever because it will be an ongoing class and instruction can be given as needed and station may be adjusted on a regular basis.

If you are not a ticket member and are interested in doing the program please talk to a member of our staff.

Visit our website ellisphysicaltherapy.com for more information on our ticket program.

Newsletter Health &Wellness

WORK PAIN FREE

INSIDE: • Strengthen Your Core Muscles In 4 Easy Steps • 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

sure your keyboard is at the adequate height, creating about a 90-degree bend or less in your elbows. Armrests can be helpful to alleviate pressure on the shoulders when typing. 4. Vary your foot position. If your job requires you to stand for a long time, such as in retail sales, make sure that you stand with one foot slightly forward. Alternate this throughout the day. This posture engages your hip and leg muscles more to alternate pressures in the spine. 5. Watch how you bend. Many jobs require frequent bending, and in similar manners repetitively throughout the day. This may feel fine while you are doing the task, but can lead to repetitive trauma on the spinal muscles and discs. The goal is to make sure that your back is straight and you use your hips and knees to bend down to the item you are trying to get to. In addition, if you can kneel at times with one foot forward and the other back, this can help you protect your spine further. In physical therapy, not only do we alleviate aches and pains, but we also get your body moving. Part of our process is to educate you on different posture techniques to help you feel your best throughout the day and at work, because a simple improvement in the way that you move can make a big difference in the way that you feel. If you are suffering with back, neck, shoulder, hip or knee pain, give us a call today! Contact us at 208-523-8879 to learn more about how you can return to a pain-free active lifestyle!

For many of us, sitting at a desk, computer or even lifting is a daily part of our work routine. What you may not know, is that the routine may be more harmful long-term than you can imagine.Ourbodiesweremade tomove throughoutavarietyof positions during the day. From sitting to walking, to squatting, your body needs frequent movement pattern changes. If you have more of a sedentary job, then the lack of variety in your positions throughout the day can be detrimental to different areas of your body. Here are some tips to help you feel your best at work, be more productive and have more energy: 1. Change your positions frequently. If you sit at a desk or even stand for prolonged periods, try to accomplish parts of your job in different positions. For example, if you sit at a computer, try to get up every 30 minutes to walk around for 1-2 minutes or do a different task. 2. Try a standing desk. Standing is far better than sitting. If your job requires you to sit at a computer for most of the day, consider a standing desk. Being able to stand for 2-3 hours a day, insteadofsitting thewhole time,canmakeabigdifference in the way that you feel and the health of your spine. There are some good standing desks on the market such as varidesk. com that make it easy to transition from sitting to standing. 3. Sit correctly at your desk. When sitting, make sure that you are sitting tall, like a string is pulling through the top of your head. Your computer should be directly in front of you, instead of off to the side. It should also be at the height where the top one-third of the screen is at eye level. Furthermore, make CALL TODAY! (208) 523-8879

www.EllisPhysicalTherapy.com

STRENGTHEN YOUR CORE MUSCLES IN 4 EASY STEPS

1. Engage your transverse abdominis The transverse abdominis is a deep muscle that wraps around the lower section of your abdomen, much like a belt. The ability to actively engage this muscle helps to put your spine into better alignment. Begin to work this muscle, by lying on your back with your hands on your lower abdomen. Focus on relaxing all other muscles, except for drawing your lower abdominals in towards your belly button. Hold these contractions gently, but firmly for 10 seconds, then repeat 10 times. Once you get the hang of contracting your transverse abdominis lying down, begin to contract it while sitting, then standing.This isagreatexercise todoany timeofday.Thisexercise isamust for any mom, as the abdominals become stretched out during pregnancy. 2. Strengthen your hip abductors The hip abductors are on the outside of your hips and consist mainly of your gluteus medius and minimus.These muscles are easy to exercise standing up. Simply hold onto a firm surface and lift your leg out to the side for 10-15 repetitions. Feel the muscles working on the outside of the hip. Do at least 2-3 sets of 10-15 repetitions on each side. 3. Mini-squats with squeezes When you do dynamic exercises you are able to work a wide variety of muscle groups together. Put a ball, such as a soccer or volleyball between your knees. If you don’t have a ball, place a rolled up pillow. Gently squeeze the ball between your knees and practice the tightening of your transverse abdominis as described above. Now, holding onto a steady surface, squat down slightly and try to feel your thighs, stomach and back working together to lower you down and push you up. Start out with 2 sets of 10 repetitions, then work your way up over a week to 3 sets of 15.

4. Alternate arms and legs If you have back pain, consult your physical therapist before trying this. Perform this exercise by laying on your stomach and lifting your right leg up and your left arm at the same time. Remember not to go into any pain with this exercise and you only need to raise your arms and legs up 2-3 inches off the floor. You will feel this contracting the muscles in your spine. Hold for 10 to 30 seconds. Now gently lower and repeat on the opposite side. Try 10 repetitions, then over the course of a week, work your way up to 2 sets of 15 repetitions.

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.

STANDING EXTENSIONS While standing, place your hands on your hips and lean back to arch your back. Hold for 10 seconds and repeat 5 times. Good stretch if you sit at a computer

Strengthens core & back SUPERMAN Lie on your stomach as shown. Lift your arms and legs off the floor slightly at the same time.

Exercisescopyrightof

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

“Dr. Jay Ellis is the best. I have been going to him for years and he has turned my injuries around. His staff is also excellent. I wouldn’t go to anyone else. Truly, if it weren’t for Jay, I would not be able to run, lift weights and move my neck without pain. Also, he has shown me that so much can be done to heal the body without surgery.” – J F. Truly, if it weren’t for Jay, I would not be able to run, lift weights and move my neck without pain!

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

www.EllisPhysicalTherapy.com

HEALTHY RECIPE Mushroom & Spinach Crepes

Eating Right Never Tasted So Good!

INGREDIENTS • ½ cup whole-wheat flour • ¼ teaspoon salt • 3 large eggs • ½ cup low-fat milk • 2 teaspoons canola oil or melted butter • 1 tablespoon extra-virgin olive oil

• 12 ounces sliced mixed mushrooms • ⅔ cup thinly sliced shallots • 1 teaspoon chopped fresh rosemary • ¼ teaspoon salt • 5 ounces baby spinach • ½ cup seltzer water • 6 tablespoons crumbled goat cheese

INSTRUCTIONS Process whole-wheat flour, all-purpose flour, salt, eggs, milk and oil (or butter) in a blender or food processor until smooth. Transfer to a bowl, cover and refrigerate for at least 30 minutes or overnight. Heat oil in a large nonstick skillet over medium heat. Add mushrooms, shallots, rosemary and salt and cook, stirring, until the mushrooms are soft and have released their liquid, about 6 minutes. Stir in spinach a handful at a time and cook until wilted, about 4 minutes. Slowly whisk seltzer into the batter. Coat a large nonstick skillet with cooking spray; heat over medium-high heat. Ladle ⅓ cup batter into the center of the pan; immediately tilt and rotate the pan to spread evenly over the bottom. Cook about 30 seconds to 1 minute. Lift the edge, then quickly grasp the crepe with your fingers and flip. Cook about 20 seconds. Slide onto a plate. Repeat with the remaining batter, spraying the pan as needed and stacking crepes as you go. Spread a generous ⅓ cup of the mushroom filling in the center, leaving a 1- to 2-inch border. Top with 1 tablespoon goat cheese. Fold in the sides to make a square shape, leaving a “window” in the center. Repeat with the remaining crepes and filling. Garnish with rosemary, if desired.