Malvern PT: More Movement, More Energy

Malvern PT: More Movement, More Energy

INCREASE YOUR ENERGY BY GETTING UP AND MOVING TODAY! N E W S L E T T E R MALVERN Physical Therapy

INSIDE: • Increase Your Energy By Getting Up And Moving Today!

• How Can I Get Moving Again? • Coupon Corner! • Staff Spotlight

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. (continued inside)

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N E W S L E T T E R MALVERN Physical Therapy

INSIDE: • How Can I Get Moving Again? • Staff Spotlight • Coupon Corner! • Exercise Essentials INCREASE YOUR ENERGY BY GETTING UP AND MOVING TODAY!

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

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For more information regarding how our treatments can help you, give us a call today!

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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.

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.

9. Stretch your arms overhead frequently throughout the day.

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

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 Pro-Active 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.

MALVERN Physical Therapy

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

4. Drink plenty of water.

If you are looking for assistance in living a more physically active life, contact us today.

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

EXERCISE ESSENTIALS

INGREDIENTS • 2 tablespoons olive oil • 1 pound boneless, skinless chicken • 1 small yellow onion, thinly sliced • 2 cloves garlic, chopped • 12 ounces smooth penne • 4 cups low-sodium chicken broth • One 14.5-ounce can diced tomatoes • 6 ounces cream cheese, cubed, at room temperature • Kosher salt • 4 scallions, sliced, for serving ONE POT CAJUN CHICKEN PASTA INSTRUCTIONS thighs (4), cut into 1-inch pieces • 2 1/2 teaspoons Cajun seasoning • 2 medium green bell peppers, stemmed, seeded and cut into 1/4-inch strips Heat the oil in large wide pot over medium-high heat. Add the chicken and Cajun seasoning and cook, stirring occasionally, until the chicken just starts to change color and the spices are toasted, about 2 minutes. Add the peppers and onions and cook until they just begin to release some of their juices, 3 to 4 minutes. Stir in the garlic and cook until softened, 1 minute. Add the pasta, chicken broth and tomatoes and bring to a boil over medium-high heat. When it boils, continue to cook, stirring occasionally, until the pasta is al dente and the sauce is thickened and reduced by about half, about 15 minutes. Remove from the heat and add the cream cheese and 1 1/2 teaspoons kosher salt. Stir until the cream cheese is combined and melted. Don’t worry if the sauce looks runny, it will thicken as it sits. Top with sliced scallions.

Helps Relieve Back Pain

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TRUNK FLEXION | TO FLOOR Sit in a chair with good posture. Hands on thighs. Let your trunk sag toward the floor use your arms to control the movement. Let your arms dangle to the floor. Now use your arms to push yourself up.

Patient Success Spotlight

Staff Spotlight

Michael Johnson Physical Therapist, Partner and Director of Benton and Malvern Physical Therapy Michael and his beautiful wife Gayla are current residents of Benton, AR. They have 2 daughters, one in college and one in high school, he says he loves getting the out of the blue hugs and I love you

from his girls. Their pets include a 13yr old dog named Cotton and an 8yr old cat named Princess. In his free time Michael enjoys hunting, fishing, cooking and if you ask his wife, getting on her nerves. One day Michael would love to be able to learn to fly and go on an elk or stag hunt in the mountains with his dad. Michael joined our team in January 2010, and became the director of Benton PT and Malvern PT in October 2010. He was recently made a partner in the company in January of 2018. Michael truly enjoys his job and the people he works with. When asked what his favorite part of the job is he says: “I love the day to day interaction with the staff, everyone that works here is like my family” - Michael

MALVERN Physical Therapy

“It was easy to make visits with my work schedule and I was helped immensely!” “I would gladly recommend! I was well taken care of by all the staff members. It was easy to make visits with my work schedule and I was helped immensely! The nicest, best staff around hands down!” - R.C.

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