MSR: Improve your Health with 4 Easy Stretches

MSR: Improve your Health with 4 Easy Stretches

THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY

IMPROVE YOUR HEALTH WITH FLEXIBILITY

Friends, our beloved patients, we need your help! We’ve been nominated in Washington Family Magazine for BEST Physical Therapy Clinic and we would greatly appreciate your vote! Please take a minute to visit the link below and continue clicking NEXT until you see a section for Best Physical Therapy Clinic and select MMA & Sports Rehab for Best Physical Therapy Clinic! Please feel free to share the link with your friends and loved ones: www.washingtonfamily.com/ bestforfamilies

INSIDE :

• Improve Your Health With Flexibility • A Plank A Day Keeps The Doctors At Bay

• Physician Spotlight • Exercise Essentials

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THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY NEWSLETTER

IMPROVE YOUR HEALTH WITH FLEXIBILITY 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. INSIDE :

More than half your bones are located in your hands and feet. The adult human body consists of 206 bones. Of these bones, 106 of them are located in our hands and feet.

• A Plank A Day Keeps The Doctors At Bay • Physician Spotlight

• Healthy Recipe • Exercise Essentials

Improving Mobility and Motion: Motion is essential to your quality of life. Whether it is an everyday task such as emptying the dishwasher, a sports activity like golf, or an essential activity such as performing their job, a physical therapist can help you experience improved mobility and function. Physical therapists also help prevent injuries and promote a healthy lifestyle by improving strength, flexibility, balance, and coordination.

Call MMA & Sports Rehab today to get back to your active lifestyle!

www.rehabmma.com

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A Plank A Day Keeps The Doctors At Bay

Start position

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)

ntal Extension 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. posture.

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?

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Exercise Essentials Try this movement if you are experiencing pain.

Trail Mix

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INGREDIENTS •1 cup raw almonds • 3/4 cup raw cashews

Strengthens Legs

Start position www.simpleset.net

• 2/3 cup raw pumpkin seeds • 1/3 cup raw sunflower seeds • 2 tbsp unsweetened dried cranberries, chopped • 2 tbsp dark chocolate chips • Sea salt for taste

LUMBAR SEGMENTAL EXTENSION

Stand with good posture. Find a neutral spine. Bend backwards in a very controlled manner. Think about moving joint by joint. Do not push into pain. Return to the start position. Repeat 5 times.

INSTRUCTIONS Chop any large ingredients if necessary to make everything about the same size. Give the dried fruit a light sprinkle of sea salt before you mix it in (it sticks better), or sprinkle the whole mix with salt if you prefer. Combine all ingredients in a bowl and enjoy! Store in an airtight container for up to 2 weeks.

Think about moving joint by joi

Physician Spotlight

Bend forward

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PRIME MEDICAL CARE 8101 Hinson Farm Road Suite 208 Alexandria, VA 22306

PHONE: (703) 241-6459 FAX: (703) 746-8407

DAN BISHWAKARMA, MD

Lean backward Dan Bishwakarma, MD is a board-certified family physician at Prime Medical Care, LLC, serving residents living in the Alexandria, Virginia area. He earned his MB, BS (Bachelor in Medicine and Bachelor in Surgery) degree from Tribhuvan University, Nepal. He completed his residency in Family Medicine at the Wyckoff Heights Medical Center, New York, affiliated with Cornell University, in June 2008. He served as a chief resident in the last year of his residency. His residency training in the metropolitan environment of New York City and work experience soon after have given him the knowledge and skillset required to manage a wide variety of illnesses in a diverse patient population. He is currently practicing in Alexandria, VA providing primary and immediate care to the surrounding D.C. Metro areas. At Prime Medical Care LLC, Dr. Bishwakarma places a strong emphasis on disease prevention and health promotion. To prevent illness, he encourages his patients to participate in annual comprehensive physical exams and periodic health checkups. He promotes health screening based on each patient’s individual personal history, family history, and risk factors. To promote health, he provides education on healthy habits such as exercise, good nutrition, smoking cessation and stress management. He treats a variety of chronic medical conditions including but not limited to:

• Acid reflux • Depression/anxiety • Arthritis

• Thyroid disease • Asthma • Chronic bronchitis

• Diabetes • High blood pressure • High cholesterol

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