PhysiotherapyCenterLTD | Improve Your Physical Performance

PhysiotherapyCenterLTD | Improve Your Physical Performance

N E W S L E T T E R Your Resource for Health, Wellness, and Caring For Your Body

OCTOBER 2021

IMPROVE YOUR PHYSICAL PERFORMANCE BY THE NEW YEAR!

www.thephysiotherapycenter.com

N E W S L E T T E R Your Resource for Health, Wellness, and Caring For Your Body

OCTOBER 2021

IMPROVE YOUR PHYSICAL PERFORMANCE with These Stretches!

CALL IN! Call for your FREE ACHES & PAINS ANALYSIS Call us today to schedule your first step out of pain! (345) 943-8700

1. Kneeling hip flexor stretch. Kneel on a mat or soft surface. Make sure you’re positioned so your right knee is straight up and the bottom of your right foot is flat on the floor. Extend your left leg behind you so the top of your left foot is flat on the floor. Begin to shift your weight forward and stop when you begin to feel the stretch in your hip. Hold for 30-45 seconds, then switch legs. 2. Pigeon stretch. Begin on a mat or soft surface. Sit so your left leg is extended behind you, with the top of your left leg flat on the floor, and your right leg bent so the outside of your calf and thigh are flat on the floor. Your right foot should be almost touching your left hip. Slowly lean forward with your arms outstretched so your chest is resting on top of your bent right leg. Keep your head tucked toward the ground. Hold for 30-45 seconds, then relax and switch sides. 3. Calf stretch. Stand with your hands on your hips. Step forward with your right leg and bend your knee, keeping your left leg straight behind you. Place your left heel flat on the ground so you feel the stretch in your left calf muscle. Hold for 30-45 seconds, then switch legs. (Continued inside)

Many common aches and pains stem from tight muscles and poor movement. 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 performdaily tasks without feeling tired. Additionally, stretching is necessary for dedicated athletes, weekend warriors, or anyone looking to improve their physical performance. After a workout you may not feel the need to stretch if your muscles aren’t aching or sore. However, there are several potential effects of not taking the time to stretch correctly after exercise. You might experience stiffness if you’re not stretching adequately. Muscles and tendons that aren’t stretched properly after exercise may be more susceptible to injury. It is important to not only make sure you’re stretching after exercise, but that you’re doing the right types of stretches. Some helpful stretches to incorporate that will help you avoid pain and injury include:

INSIDE...

• Improve Your Physical Performance with These Stretches! • Healthy Recipe • Being Grateful is Good For You! • Free Aches & Pains Consultation • Exercise Essentials

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Article Continues Inside >>

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IMPROVE YOUR PHYSICAL PERFORMANCE WITH THESE STRETCHES!

Add stretches to your daily routine today! There are many other ways that stretching can help you live your best life. If you are looking to add stretches to your daily life, contact us for assistance! We will schedule a consultation with one of our dedicated physiotherapists, so you can discuss which stretches will be best for you. Contact The Physiotherapy Center today to get started on the first steps of your treatment plan and learnmore about how targeted stretches will benefit you! If you are ready to improve your physical performance, contact The Physiotherapy Center for relief. We’ll provide you with an individualized treatment plan to help you get back to your normal life as quickly as possible.

4. Quad stretch . Stand with your legs hip-width apart. Relax your shoulders and flex your abdominal muscles. Use your right hand to pull your right leg toward your buttocks, so your knee is bent facing the floor. Hold your right foot in your hand for 30-45 seconds, then repeat on the left side. 5. Hamstring stretch. Begin by holding onto a stable object, such as a wall, chair, or railing. Place your right foot on a slightly raised surface, such as a step or a curb, so your heel is touching the surface and your toes are facing upwards. Make sure your hips are straight. Slowly bend your left knee until you begin to feel the stretch in your right thigh. Hold for 30-45 seconds then repeat with the left leg. 6. Supine twist stretch. Begin by laying on amat or soft surface, with your back flat on the ground and your right knee bent. Use your left arm to bring your bent right knee to the other side of your body, keeping your right arm outstretched flat on the ground. Rotate your hips slightly to the left in order to do this. Hold for 30-45 seconds then repeat with the left leg.

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At-Home Exercises: Use these move to improve your lower body strength.

SQUAT

LUNGE 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. 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.

Stand with good posture, making sure your feet are shoulder width apart. Perform a squat by bending at the hip and knees. Stop at the point where you cannot keep your lower back flat. Rise up by straightening at the hip and knees. Repeat 7-10 times.

Always consult your physiotherapist or physician before starting exercises you are unsure of doing.

Recover From COVID-19

Try This Healthy Recipe

COVID-19 has shaken up the world as we know it. Everywhere we look, we see news and information regarding the virus, and the effects those who suffer from it must endure in recovery. We offer methods of treatment for pat ients recover ing from COVID-19. As more research is done, i t ’s being discovered that there are several negative lasting effects from the virus, many of which are causing physical and emotional chal lenges that can continue for unprecedented amounts of time. The side effects and impairments a person might experience after having COVID-19 can persist for months, and recovery may not be an easy road to go down alone. To learn more about what our cl inic is doing to prevent the spread of COVID-19 as wel l as treat patients suffering from painful side effects, contact our office today.

Leftover Turkey Salad

INGREDIENTS

• ¼ tsp ground pepper • 8 cups mixed salad greens • 2¼ c chopped leftover turkey • 1 c leftover roasted vegetables • 3 tbsp dried cranberries

• 1 c leftover bread stuffing • 4 tbsp extra-virgin olive oil • ¼ c leftover cranberry sauce • 1 tbsp cider vinegar • 1 tsp grated orange zest • ¼ tsp salt

DIRECTIONS Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add stuffing and cook, stirring, until crisp, 8 to 11 minutes. Set aside. Whisk cranberry sauce, remaining 3 tablespoons oil, vinegar, orange zest, salt and pepper together in a large bowl. Add greens, turkey and roasted vegetables; toss to coat. Sprinkle with the stuffing croutons and dried cranberries.

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CALLING ALL ACHES & PAINS SUFFERERS!

Do you need help finding relief from your pain?

The Physiotherapy Center Can Help You: • Decrease your pain • Increase your strength • Increase your activity level • Increase your flexibility • Improve your health • Get back to living

Mention or Bring in This Coupon Today For a FREE Aches & Pains Consultation Call Today: (345) 943-8700

Offer valid for the first 25 people to schedule. Expires 11-30-21.

Being Grateful is Good For You!

GRATITUDE & HEALTH Feeling thankful can improve your health in both direct and indirect ways. Some research shows that the experience of gratitude can induce a sense of relaxation, improve the immune system, and decrease blood pressure. But grateful people also tend to cultivate better health habits, l ike eating more nutritious food, exercising, and avoiding risky behaviors. In addition, the optimism that stems from gratitude can create a heal ing attitude: research shows that people with optimistic attitudes have better outcomes after medical procedures. GRATITUDE & JOY Rober t Emmons, an international ly renowned scientific expert on gratitude, has found that acknowledging the good in l ife has a tendency to ampl ify positive emotions, such as joy and contentment, because it helps us slow down. “I think gratitude al lows us to par ticipate more in l ife,” he says. “We notice the positives more, and that magnifies the pleasures you get from l ife.” Consider the last time you had a good cup of coffee—did you pay attention to

the warmth of the cup on your hands, or the feel ing of pleasure as you took the first sip? It’s easy to ignore these smal l moments of positivity in our day as we rush from one activity to another, but stopping to appreciate them

makes them more powerful . GRATITUDE & RESILIENCE

Practicing gratitude can also make you better equipped to handle the difficulties of l ife that inevitably arise. In fact, according to Emmons, it’s an essential part of the process of heal ing from trauma. Even despair can be mitigated by the experience of appreciation for the good, however slight it might be. Thankfulness for the smal l blessings help you maintain your humanity despite experiencing a tragedy or loss. Many people with l ife-threatening i l lnesses also report decreased distress and increased positive emotions when they practice gratitude. Recent MRI studies have mapped the gratitude circuitry in the brain, which activates a sense of reward, fairness, and decision-making—al l aspects that help faci l itate survival and post-traumatic growth.

3 TIPS TO IMPROVE NUTRITION IN THE FALL

1. Harvest Your Herbs. Herbs tend to have higher levels of antioxidants and other phytonutrients than other types of vegetables. So even though we tend to eat them in relatively smal l quantities, herbs can add a lot of nutrition to foods. 2. Become A Soup chef. Getting into the habit of making a big pot of soup every weekend is a great way to improve your nutrition al l week long. If you’re using a pressure cooker or slow cooker, they also need very l ittle supervision whi le they are cooking.

3. Make a New Fermented Friend. Probiotic foods help to promote the growth of helpful bacter ia in your gut. Good gut bacteria can aid in digestion, nutrient absorption, and help you maintain a healthy weight.

(345) 943-8700

25 Eclipse Drive, P. O. Box 10742 George Town, Grand Cayman, KY1-1007

Phone : (345) 943-8700 Fax : (345) 943-8701