ProMotion_Improving Health and Fitness

NEWSLETTER The Newsletter About Your Health And Caring For Your Body

Getting To Know The ProMotion Rehab &Sports Medicine Staff! JAMESGODWIN, PT TECHNICIAN

James is currently a PT technician in our Lake City office and has been with us since inception in 2015. He attended Francis Marion University, and is a lifelong Lake City resident. He and his wife, Mary, have been together for 34 years, and they have two grown sons, Walker, 28 years old, and Jonathan, 25 years old. His hobbies include music and all things Gamecock sports!

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NEWSLETTER The Newsletter About Your Health And Caring For Your Body “TO THE ATHLETESWHOWILL SETTLE FORNOTHING LESS!” IMPROVING HEALTH & FITNESS

INSIDE:

• Improving Health & Fitness • A Plank a Day Keeps the Doctor at Bay

• Healthy Recipe • Fun & Games

Many common aches and pains stem from tight muscles and poor movement. We were made to move and 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.

For a healthy spine, keep doing your exercises and remember our physical therapists need to see you for a check-up. Call Today! LAKE CITY (843) 374-0185 FLORENCE (843) 407-0377

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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. You see your doctor every year, your dentist twice a year, when was the last time you saw your physical therapist? A Plank a Day Keeps the Doctor at Bay Experience the many health benefits of one simple daily exercise.

EXERCISE OF THE MONTH

Try this movement if you are experiencing back pain.

Loosens Lower Back

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SINGLE KNEE TO CHEST STRETCH Lie on your back and bring one knee to your chest, keeping the other foot flat on the floor. Keep your lower back pressed to the floor. Hold for at least 15 to 30 seconds. Repeat 2 to 4 times with each leg.

HEALTHY RECIPE

Honey Garlic Shrimp

2 INGREDIENTS • 1/3 cup honey • 1/4 cup soy sauce (reduced sodium) • 1 Tablespoon minced garlic • 1 lb medium uncooked shrimp, peeled & deveined • 2 teaspoons olive oil 3 6 5 9 5

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5 1 INSTRUCTIONS 1. Whisk the honey, soy sauce, garlic, and ginger (if using) together in a medium bowl. 2. Place shrimp in a large zipped-top bag or Tupperware. Pour 1/2 of the marinade mixture on top, give it all a shake or stir, then allow shrimp to marinate in the refrigerator for 15 minutes, or up to 8-12 hours. Cover and refrigerate the rest of the marinade for step 3. (Time- saving tip: while the shrimp is marinating, steam broccoli and microwave some quick brown rice). 3. Heat olive oil in a skillet over medium-high heat. Place shrimp in the skillet. Discard used marinade. Cook shrimp on one side until pink—about 45 seconds—then flip shrimp over. Pour in remaining marinade and cook it all until shrimp is cooked through. 8 6 5 7 3 8 7 8 1 4 http://1sudoku.com n° 315825 - Level Hard

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Patient Success Spotlight

Health &Wellness Tips

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The Positive Effects of Exercise on Your Body

1. Improved heart and lung efficiency, reducing your chances of developing heart disease. 2. Increased metabolic function, enabling you to maintain a healthy weight. 3. Stronger joints and muscles, so you can meet the demands of daily life and avoid rotator cuff tears, back problems, hip-knee problems and falls. 4. Maintenance of posture and flexibility, to keep you walking tall and avoid text-neck. 5. Production of endorphins in your brain, promoting a sense of well being and reduce depression. 6. There is also research emerging that indicates that exercise can increase brain function.

“They have made my therapy very helpful, and I appreciate that I was referred to them.” ““I am completelysatisfied with my therapy and feel the staff are courteous, friendly and experienced. They have made my therapy very helpful, and I appreciate that I was referred to them. Could not be happier in their care.” - B. K.

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Fun & Games

What is Pilates?

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Pilates is a full body workout that focuses on core strength and spine health.The exercises are low-impact and are perfect for rehabilitation from any injury. Pilates does not over train or under train any muscle group due to the interdisciplinary format. Another benefit from Pilates is that it greatly improvespostural alignment.Pilatespractitionershave reduced risk of injury and overall improved body health. Who Can We Help? Pilates is an excellent platform for cross training, back health, and pushing your fitness forward. Alongside physical therapy, Pilates can help you:

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The object is to fill all empty squares so that the numbers 1 to 9 appear exactly once in each row, column and 3x3 box.

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• Maintain fitness while treating an injury • Transition out of PT when you’re ready

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