Nestor PT: More Movement, More Energy

Nestor PT: More Movement, More Energy

N EWS L E T T E R www.nestorphysicaltherapy.com

Staff Spotlight: Meet Breana Lefebvre Breana’s one-year anniversary was last month. Congratulate Bre the next time you are in the office!

Bre, what was your favorite vacation? One of my favorite vacations was recently. In June 2019, my boyfriend and I took a trip with many stops. We started in Lincoln, New Hampshire where we stayed for a few days and we ended the trip camping for the last few days in Connecticut. We hiked the Flume Gorge Trail, visited an aerial adventure park where we completed a ropes course in the air and we even spent two days at Lake Compounce. Is there a place you would love to travel? I’ve always wanted to go to the Maldives and stay in a bungalow over the water because I love the ocean and warm weather. The resorts are famous for having little houses directly on the water. Some are even built with slides to go out into the water. These resorts are only accessible by boat but look like they’d be worth the voyage. Do you have a favorite food or restaurant? One fun fact about me is that I don’t eat red meat! I haven’t had any kind of red meat in over 12 years! I love food and I love going out to breakfast on the weekends with my family. Often, we like to go to Country View Restaurant in Brooklyn, CT for their crazy omelet selection. I also love tacos and another local restaurant I enjoy is The Stomping Ground in Putnam, CT where we like to go for Taco Tuesday after yoga class! What do you like to do in your free time? I spend most of my free time with my 3-year-old daughter, Milania. My boyfriend also has two daughters (Scarlett, 5 and Emma, 3) so we stay busy at home. When the weather is nice, I try to spend most of my time outside whether it be going for a hike or taking the kids to a local fair. I’m a social butterfly and I keep my calendar pretty full! Whether it be hanging out with friends, cookouts at my house with the family or

trips to my boyfriend’s summer house in Prudence Island with the kids! Can you tell us something no one knows about you?

Believe it or not, I’m big into fishing and love to squeeze in a few casts whenever I can. In the summer, I’ll take my kayak out and stay out on the lake all day. People who meet me are usually pretty surprised by how much I enjoy fishing! I also enjoy going to yoga a few times a week and every year my friends and I go on a big retreat to Kripalu, which is a center for yoga in western Massachusetts.

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Winner of our Facebook Challenge: Melissa Parrent. Thanks for “liking” and “sharing” our posts and checking in when at the clinic. Melissa will receive a FREE Gas Gift Card!!

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. 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 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. Contact Nestor Physical Therapy today to figure out how a consistent exercise plan can increase your energy and help you live a healthier life!

Call Today! 401-356-4777

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How Can I Get Moving Again?

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.

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3. Walk or exercise at least 30 minutes every day.

9. Stretch your arms overhead frequently throughout the day.

4. Drink plenty of water.

10. Do strengthening exercises 2-3 times per week.

5. Stretch your legs, hips, spine, and neck for 10 minutes every day.

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 Nestor 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.

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.

Who Do You Know That Needs Our Help?

Refer a Friend Do You Have Friends or Family Unable to Do The Following?

9 Move without pain 9 Bend and move freely

9 Balance confidently and securely 9 Sit for long periods comfortably 9 Walk for long distances 9 Live an active and healthy lifestyle

If you answered “yes” to any of these, please call us today at 401-356-4777

Patient Success Spotlights

“My dog ran into me and fractured my tibia. I could not get in/out of the car without a great deal of pain and moving the seat back. I had to sit on the edge of the tub and swing into the shower. I had to go up and down stairs one at a time. Turning side-to-side in bed caused pain. I had a limp when I walked. After 6 weeks of PT, I can perform all the above activities with no pain, and I have greater range of motion. I am grateful to Dr. Nestor, Josh and Dave for assisting me with therapy and teaching me exercises to alleviate my pain. You have helped me return to my normal activities and daily living.” - Tina-Marie Tremblay “You have helped me return to my normal activities and daily living.”

“I came to Nestor Physical Therapy originally to attend a workshop. I listened to a presentation about lower back pain and sciatica. After listening to the presentation and how informative Dr. Nestor and his staff were, I knew this was the place for my therapy. After 2 long months of physical therapy, I am back living a normal lifestyle. The exercises and stretches really helped me. Before this, I had little mobility and movement. Thank you Dr. Nestor, Josh, Dave, Abby, and Bre. It was fate that Saturday I came to the workshop!! I feel great again!” - Scott McHugh “After 2 long months of physical therapy, I am back living a normal lifestyle.” An insurance deductible is the amount of money that you must pay before your insurance company pays for your medical services. If your deductible is met, your Physical Therapy may not cost you anything. Patients with family plans or those who have had major surgeries or have a chronic illness are especially likely to have a $0 balance remaining on their out-of-pocket expenses. This means that the cost of physical therapy could be minimal or completely covered by the patient’s insurance plan. If you are close to or have met your insurance deductible for the year, then now is the time to come in for Physical Therapy! Are you feeling aches and pains? Need to work on your core? Let us help you get a head start for 2020. Contact us today to schedule your appointment with Nestor Physical Therapy!

Have You Met Your Annual Insurance Deductible?

Smoked Salmon Breakfast Bagel

It’s the holidays and you might be hosting family...Need something for breakfast or even brunch? This dish can all be done ahead of time and it’s delicious (per my wife)!

Start with a fresh salmon filet. Lox is traditionally made with the belly of the salmon (bacon is made from pork belly). Check for any bones and then place the salmon in a large baking dish. Now make the cure. Mix ¼ to ½ cup each of kosher salt and sugar. How much you use will be based on the size of the salmon. Next zest 2-3 lemons over the salmon. Sprinkle ¼ cup fresh dill over the salmon (see picture). Cover the baking dish and place the salmon in the fridge for 24 hours. Remove the salmon from the fridge and rinse all the cure off the salmon. Dry the salmon and place it back in the fridge to continue to dry for 30 minutes. The surface of the salmon will feel “sticky” when you remove it from the fridge. The sticky texture on the salmon helps the smoke stick to the salmon. Set up grill for indirect grilling. I used the charcoal grill and kept the temperature at 175-200’. I added soaked wood chips to the coals. I wanted the smoke and some heat. The cured salmon is ready to eat, but I figured it would taste better smoked. The salmon smoked for about 2 hours. Feel free to use salmon when warm, but I let it cool in the fridge for about an hour. It is easier to slice when cold. Slice the salmon and serve with fresh bagels, cream cheese, capers, sliced red onion, and lemon slices. Splurge and buy fresh bagels from a bagel shop if you can! Toasting the bagel is optional. Spread the cream cheese on the bagel, add the red onion, capers, and the salmon. Squeeze the lemon slice over the salmon. Enjoy!

P.S. My wife likes to put the leftover salmon in her salad, but don’t expect guests to leave you leftovers!

CUT OUT & COLLECT EACH OF OUR MONTHLY NEWSLET TER RECIPES AND CREATE YOUR OWN NESTOR PHYSICAL THERAPY COOKBOOK!

Arthritis InTheNeck

CedarPlankedSmokedCheese

Theproblemwitharthritis is the lossof rangeofmotion in theneck joints. Asbonewearsonbone, the surfaceof thebones actually start to change shape.This thins thebones in the neck in someparts leading to a lossof heightbetween thebones.Due t abnormalwearand tear,newbone forms where it shouldn’t, creeping into the holeswhere the spinal cord passes through. In addition it can rub on the nerves out to your neck, shoulders, arms and even hands. This can lead to a condition called cervical spinal stenosis,whichcanbequitepainful. Whatcanbedone tohelpneckarthritis? Whilepainmedicationscanhelp control pain, they don’t address the root cause of the pain,which is poor strength and lackofnormalmovement.Theneck jointson the sideof the spinenormallyexperiencewearand tearover theyears.However,when this wear and tear is accelerated due to poor posture,weakness or injury, this cn lead to limited,painful rangeofmotion. Inaddition,withneckarthritis, thesmallermusclesthatguide themotions of theneckbecomeweaker,eventually leading tomore rubbingandarthritis. Bygentlystretching these tightand restricted jointswithspecifichandson therapy ndexercises,rangeofmotioncanbereturned.Whilephysicaltherapy cnot restore the cartilage or change the bony structure, it can certainly helpyourneckmovebetter,becomestronger, reducepainandgiveyou the power tostayhealthier longer. imple test. See if you have restricted cervical joints.Standwith yourbackagainst thewall.Canyou touch thebackofyourhead t thewall whilekeepingyourchin level? Ifyoucannot, thenyourneck jointsare limited andyouneedphysical therapy to restore the rangeofmotion. Try this

This is a great appetizer for the holidays. It looks fancy but is quick and easy tomake.Yourguestswill think you are agourmet chef!

Thecheesecanbe smokedonagasgrill if youmakea smokerpack. Iused the charcoalgrill.

Youwillneeda cedarplank, camembert cheeseorabrie (soft creamy cheese), pepper jelly, and1-2 jalapenos.

Place theplankon thegrill for1-2minutesa side.Youwill see somegrillmarksand youwill start to smell the aroma of the cedar plank. (See thegrillmarks in the picture).

Spread the pepper jelly on the cheese. Slice the jalapeno in half, remove the seeds if you like it on themildside,andarrange jalapenosliceson topof thecheese.Slice the jalapenocrosswisewith the seeds if you like it spicy.Place the cheese in the plank. Place the plank on the grill (indirect heat) no flame under the plank. (See picture).Add a fewwood chips to the charcoals.Use smoker pack if using gas grill.Cook about 10minutes until the cheese becomes soft.Some of the cheesewill start to ooze out.

Is your neck pain affecting your balance? Have you ever seen a person with t ir head protruding forward and their body bent over?This can be subtle orquite noticeable.With neck pain, limited neck posture results in loss of balance. Just pull anyone by thir nose and youwill see theywill falter forward.This isbecause thenormal linesofgravity through thebody changewhen thespineposturechanges. If youorsomeone youknowhas poorbalance, itcouldbeaproblemwith theirposture. Gtyourneckmovingand feelingbtter.Callus to learnmoreaboutour programs today!

Servewithgrilled bread or fancy crackers. Enjoy!

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Try thismovement forneckpain relief. RelievePain InMinutes:

Patient Success Spotlight

RelievesNeckPain

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CERVICALROTATION Turn yourhead towards the side, then returnback to looking straightahead.

“Sincemy initialonsetof injury, Ihavebeensufferingmajor tingling inmyarmandneckpain. I'vebeen to2otherphysical therapistsand Dr.Nestorhaseliminatedmysymptoms.Hehasgivenmehope that Icanmakea full recoveryandgetback to theactive life that Ihad!” -MichaelOrsini

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CallToday! 401-356-4777

www.nestorphysicaltherapy.com

Call Today! 401-356-4777

www.nestorphysicaltherapy.com

Exercise Essentials Flexibility, strength, and stability are needed to keep you moving. Share this with a friend or family member to help keep them healthy too!

PRONE ON ELBOWS Lying face down, slowly raise up and prop yourself up on your elbows. Look forward, and hold for ten seconds. Repeat 8-10 times.

LOWER TRUNK ROTATIONS Lying on your back with your knees bent, gently rock your knees side-to-side. Perform this 10-15 times in each direction.

Exercises copyright of

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Relieves Lower Back

FREE PAIN CONSULTATION FOR YOU AND A FRIEND!

THIS COUPON IS GOOD FOR: A FREE PAIN CONSULTATION FOR YOU FREE PAIN CONSULTATION

FREE PAIN CONSULTATION

THIS COUPON IS GOOD FOR: A FREE PAIN CONSULTATION FOR A FRIEND

Expires: 12/31/19 Call today as spots are limited!

Call today as spots are limited!

Expires:12/31/19

401-356-4777 CALL TO SCHEDULE TODAY!

Call Today! 401-356-4777

www.nestorphysicaltherapy.com