Full Potential: Improving Health & Fitness

Full Potential: Improving Health & Fitness

FULL POTENTIAL NEWS

July, 2018

“It’s Easy Remain Healthy!” Many common aches and pains stem fromtightmuscles and poormovement. 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. (continued inside) IMPROVING HEALTH & FITNESS

INSIDE: � Improving Health & Fitness � A Plank A Day Keeps The Doctors At Bay � Exercise Essentials � Patient Success � Upcoming Workshop

Health & Fitness

The Newsletter About Achieving and Maintaining Optimal Well-Being July, 2018 “It’s Time To Prepare For Your Beach Body!” 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. IMPROVING HEALTH & FITNESS

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Pain Relief “Experience The Health Benefits Of One Simple Exercise!” A PLANK A DAY KEEPS THE DOCTOR 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.

Healthy Recipe

Broccoli Salad

• 1/4 tsp finely grated lemon zest • 1 tbsp fresh lemon juice • Kosher salt & black pepper • 6 1/2 cups broccoli florets • 1/3 cup golden raisins • 2 tbsp salted roasted sunflower seeds

INGREDIENTS • 2 strips low-sodium bacon • 1/2 cup ice cubes • 1/2 medium red onion, thinly sliced • 1/2 cup buttermilk • 1/3 cup reduced-fat sour cream

INSTRUCTIONS Combine the ice cubes, onions and 1 cup water in a small bowl. Let the onions soak for 10 minutes while preparing the rest of the salad, then drain and pat dry. Cook the bacon in a small nonstick skillet over medium-low heat until crispy, about 8 minutes. Transfer to a paper-towel-lined plate to drain, reserving 1 teaspoon drippings for the dressing. Finely chop the bacon strips and reserve. Whisk the buttermilk, sour cream, lemon zest and juice, reserved bacon drippings, 3/4 teaspoon salt and pepper to taste in a large bowl. Add the broccoli, onions and golden raisins to the dressing. Toss well, cover and chill for at least 1 hour and up to 4 hours. Season with additional salt and pepper. Transfer to a serving dish and top with the chopped bacon and sunflower seeds. Courtesy of: 2012 Television Food Network, G.P.

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Upcoming Workshop

Attention Back Pain Sufferers! Back Pain Workshop Reveals How to Naturally Heal Back Pain For Good.

• Do you suffer with back pain or leg pain when you stand or walk? • Do you have pain when you sit for long periods or drive? • Do you experience pain, numbness or tingling into your butt, groin or down your leg? • Does your back ever “go out” if you move the wrong way? • Are you afraid your pain will get worse if you don’t do anything about it?

If you have answered YES to any of the above questions (or have a stubborn spouse who is in denial) – the Lower Back Workshop may be a life changing event for you… 100% of past attendees said they would recommend this workshop to a friend.

Full Potential Physical Therapy Presents LOWER BACK PAIN WORKSHOP!

THURSDAY, JULY 26TH, 7PM Full Potential Physical Therapy This Event Is FREE Only 30 Seats Available

How do I register? Call our office at 616-392-2172 and ask for Bria. We only have 30 seats available for the event... and this will be going out in facebook ads, flyers, emails, and newspapers. So if you would like to attend, be sure to register now.

Lower back pain that does not resolve not only makes someone hurt physically but causes emotional, economic and social pain as well. It manages to eventually affect nearly every area of one’s life when it is not properly handled. And, it can ultimately negate any confidence one has in being able to trust their back again. Does this describe you or anyone you know?

Come and learn a different viewpoint on lower back pain; one that can give an individual renewed hope for a better future.

Come and learn about the group of forces each person has to deal with on a daily basis which is responsible for the majority of LBP. Learning how to manage these forces is the key to a future where pain is under your control.

Come and learn why it is important to have a lifestyle strategy as you get older to avoid the pitfalls of aging.

Come and learn the value of a holistic approach to caring for your body; one that will payback numerous dividends if you are willing to invest yourself in the process.

Come and learn the importance of being educated on the subject of back pain and the notable confusion surrounding it.

This is a talk for people who: • are motivated to help themselves. • would like to prevent future problems • have tried earnestly to get better but the program failed them.

Looking forward to seeing you there,

Vincent Hanneken, PT Full Potential Physical Therapy

P.S. This event is limited to the first 30 people to register. When you register, you can bring a guest at no additional cost. If you are a past patient, we encourage you to bring a guest in order to help your friends and family as we did in the past for you.

Full Potential News

Congratulations! Amanda and her husband Dan welcomed their twin boys on April 23rd. Nathaniel James Collins was born at 8:01am and weighed 6lb 2oz. Benjamin Daniel Collins followed at 8:02am and weighed 6lb 9oz. Big “brother” Cooper is adjusting to his new siblings by licking their ears and trying to go outside whenever they cry. Everyone is doing well and adjusting to life as a family of four.

Patient Success

I have stronger back and hip muscles! “I have stronger back and hip muscles, increased flexibility, less pain, and knowledge of effective exercises to do at home. Full Potential provides thorough evaluations. The PTs are knowledgeable, easy to work with, and they are able to figure out where the problem is. They always give me a good variety of exercises. The entire staff is professional and courteous. Thank you!” - Beth D. I feel great! “The biggest and most positive change was becoming educated on what stretches and exercises help my body. They have also taught me how to do them correctly. I thought the staff did a great job on educating me and giving me the tools to maintain my flexibility. Thanks for everything! I feel great!” - Adam S. It has made a big difference! “Taking control of my head/neck pain with Full Potential has helped me a lot. I was used to living with this pain and feeling that I just had to deal with this due to a stressful job. Now that I have specific exercises to do at home as well other daily changes that were suggested by BJ, I am feeling significantly better. I can’t say enough positive things about BJ. I appreciate all of his expertise and realistic ideas for me to implement on a daily basis. It has made a big difference. Thank you!” - Melissa H.

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Outstanding relief for your aches... Try these simple exercises to keep you moving... Exercise Essentials

HAMSTRING STRETCH - WALL Lie on the floor in a doorway. Rest your leg against the wall. Scoot through the doorway until you feel a stretch up the back of your thigh. Hold for 6 seconds then repeat 10 times on both sides. Relieves a tight lower back

Relieves tight hips and thighs BUTTERFLY STRETCH Sit against a wall. Place soles of feet together. Push knees toward floor. Hold for 15 seconds repeat 3 times.

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

Who do you know that needs our help?

At Full Potential, we know that a referral from our patients is the biggest compliment. Let us thank you with these 3 simple steps! 1. Start by handing out the referral cards located at our front desk to your friends and family that are in need of our help! 2. The card with your name on the back must be returned to us at their first appointment! 3. You win! Come in to claim your prize!

PLAY THE REFERRAL GAME!

READY. SET. GO! Thank you to the following for referring your friends and family!

• Bill VanBruggen • Rita Nykamp • Melody Freckman

• Lynda Redder • Bev DePree • Martha Woltman

• Patti Schonfeld • Carlene Ramirez • Ann Nieuwkoop

• Judy Allen • Michael Tubbs

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