OSRPT: Improve Your Health and Fitness with Physical Therapy

OSRPT: Improve Your Health and Fitness with Physical Therapy

Ne w s Orthopedic & Sport Rehab • Physical erapy Quality Rehabilitation rough Personalized Care

The Newsletter About Your Health And Caring For Your Body

Improve Your Health and Fitness with Physical Therapy

Health is a relative term. It means that your body is operating at a high normal range in all the different systems from circulation, breathing, digestion, and more. Anything you can do to help your body achieve more of an ideal state is a step towards a healthier you. Everyone desires to be healthier, stronger, and more active. This may sometimes feel difficult to accomplish, due to pain, injuries, or poor diets. Pain increases undesirable chemicals in your body that cause stress, creating a challenge when it comes to exercise. All of this also affects your endocrine system, which regulates your hormones and controls almost everything happening in your body. Fortunately, physical therapy exercises can effectively ease your pain while simultaneously strengthening the affected part(s) of your body. Our highly trained physical therapists can create a personalized PT plan for your needs and goals. They have the right knowledge and the time to listen, evaluate, and guide you toward a pain-free, stronger, and healthier lifestyle. Contact your OSRPT location today to learn more.

Why is physical therapy so important? There are approximately 642 skeletal muscles in the body. This means that your strength and flexibility play an important role in your health. Your muscles not only help you move, but they support your circulatory and breathing systems. A stronger and more flexible you means a healthier you. Relieving joint or muscle pain and guiding you on proper physical therapy exercises are integral parts of our specialized treatments. Whether you are recovering from an injury or underlying condition that is causing you pain, physical therapy will help you get back to your optimum physical performance. At OSRPT, our physical therapy programs will get you back on track to living a happy and healthy lifestyle. Our physical therapists will design a treatment plan with the best exercises for an effective and speedy recovery.

Take hold of your health and fitness! Call one of our convenient clinic locations TODAY to schedule your return appointment.

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4 EXERCISES FOR A HEALTHIER YOU

There are some simple exercises you can do on your own in order to complement your physical therapy plan and keep in shape after your sessions are over. These include: 1. Hamstring Stretch: Stand facing a wall or counter. Use it to steady yourself if needed. Take a large step forward with one leg, making sure the knee of the forward leg is straight and your body weight is shifted to the bent back leg. Place your hands on your forward knee. Hinge forward from the hips, keeping your back straight. Push your hips back until you feel a definite, but not painful, stretch at the back of the forward knee. For a greater stretch, elevate your heel on a step. Hold for 20 seconds. Repeat 3 times on both legs. 2. Iliopsoas Stretch: Assume a wide and long lunge position, with your hands on your hips. Tuck your buttocks under you while you shift your weight to the forward leg. Make sure to keep your posture straight. Hold for 20 seconds. Repeat 3 times on both legs. 3. Shoulder Flexion Stretch: Stand in a corner of the roomwith one foot in front of the other. Place your hands on the wall andmake sure to keep your back flat. Reach your arms up overhead. Move your chest towards the wall to feel a stretch in the chest. Hold for 20 seconds. Repeat 3 times. 4. Piriformis Stretch: Lie on your back with knees bent and your feet flat on floor. Cross one leg over top of the other. Lock your hands around your knee and pull it to your chest. Hold for 20 seconds. Repeat 3 times on both legs. Physical therapy can help you reach the goals that you’ve been aiming for. It can aid you in your health and fitness journey so you can become the more active version of yourself that you envision. If you are interested in improving your health and fitness through physical therapy, don’t hesitate to contact OSRPT to find out how our services can benefit you!

Call your OSRPT clinic TODAY!

Success Story

BONUS EXERCISE

LUNGE Start by standing with feet shoulder-width-apart. Next, take a step forward and allow your front knee to bend. Your back knee may bend as well. Then, return to original position, or you may walk and take a step forward and repeat with the other leg. Keep your pelvis level and straight the entire time. Your front knee should bend in line with the second toe and not pass the front of the foot.

"I am improving every time I have a PT session at OSR."

"I star ted Physical Therapy in September of 2020 and I could not even hold a glass of water. I was hunched over and could not stand up straight! The time I spent in PT at OSR has not only been remarkable, but I am 95% able to use my left arm and I am improving every time I have a PT session at OSR. The team along with Dr. Jarom are amazing to work with. Thank you, OSR!" - Ida

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3 NATURAL WAYS TO BEAT SPRING ALLERGIES

Keep an eye out for more announcements from OSR... coming soon!

1. Limit your time outdoors. Each spring, trees release billions of tiny pollen grains into the air. When you breathe them into your nose and lungs, they can trigger an allergic reaction. Staying inside can help, especially on windy days and during the early morning hours, when pollen counts are highest. 2. Tweak your home. Simple changesmake a difference. Shut all windows to keep out pollen. Use an air conditioner to cool your home instead of a fan, which draws in air from outside. Take off your shoes at the door to keep allergens outside. Vacuum carpet regularly—and wear one of those masks you have lying aroundwhile doing so to avoid breathing in any allergens that may get stirred up. Finally, don’t smoke inside the home. It canmake allergy symptoms worse. If you or someone you live with smokes, now is a good time to quit. 3. Keep it clean! Be sure to wash all surfaces regularly with single-wipe dust rags (if using cleaning rags, be sure to wash them in hot water after each use). If you findmold, use water and detergent to clean, then let it air-dry completely. Finally, wash all bedding once a week in hot water and dry in a hot dryer.

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Spring Asparagus Risotto

• • • • • •

2 cups uncooked Arborio rice

INGREDIENTS •

1/2 cup dry white wine

4 cups (1-inch) slices asparagus 3 cups fat-free, less-sodium chicken broth

1 cup (4 ounces) grated fresh Parmigiano-Reggiano cheese 1/4 cup heavy whipping cream

•

• • •

1 1/2 cups water

OUR NEW

1 tsp salt

1 tbsp butter

1/2 tsp freshly ground black pepper

2 cups chopped onion (about 1 large)

WEBSITE HAS TAKEN OFF!

DIRECTIONS Place 1 cup of asparagus and 1 cup broth in a blender; puree until smooth. Combine puree, remaining 2 cups broth, and 1 1/2 cups water in a medium saucepan; bring to a simmer (do not boil). Keep warm over low heat. Melt butter in a large heavy saucepan over medium heat. Add onion to pan; cook 8 minutes or until tender, stirring occasionally. Stir in rice; cook 1 minute, stirring constantly. Stir in wine; cook 2 minutes or until liquid is nearly absorbed, stirring constantly. Add 1/2 cup broth mixture; cook 2 minutes or until the liquid is nearly absorbed, stirring constantly. Add remaining puree mixture, 1/2 cup at a time, stirring constantly until each portion of broth is absorbed before adding the next (about 30 minutes total). Stir in remaining 3 cups asparagus; cook 2 minutes. Stir in 3/4 cup cheese, cream, salt, and pepper. Transfer risotto to a bowl. Serve with remaining 1/4 cup cheese.

CHECK IT OUT TODAY! osrphysicaltherapy.com

WE ARE OPEN! The Department of Homeland Security considers physical therapy a critical infrastructure industry. Committed to being available to you, your health and safety are our top priority. STAY UPDATED BY FOLLOWING US ON SOCIAL MEDIA!

PEORIA CLINIC 9784 W. Yearling Rd. Bldg. B, Suite 1520

NORTH PHOENIX CLINIC 3120 W. Carefree Hwy, Suite B5

GILBERT CLINIC 3345 S. Val Vista Drive, Suite 101

ANTHEM CLINIC 41125 N. Daisy Mountain Dr, Suite 121

GLENDALE CLINIC 5810 W Peoria Ave, Glendale AZ 85302 P: 623.219.4242 F: 623.219.4244 Phoenix, AZ 85086 P: 623.434.4655 F: 623.434.4657

Gilbert, AZ 85297 P: 480.857.7123 F: 480.857.8250

Anthem, AZ 85086 P: 623.551.9706 F: 623.551.9708

Peoria, AZ 85383 P: 623.412.2117 F: 623.412.2118

MOON VALLEY CLINIC 14001 N. 7th St, Suite F112

SUN CITY CLINIC 10474 W. Thunderbird Blvd, Suite 200 Sun City, AZ 85351

SCOTTSDALE CLINIC 14202 N. Scottsdale Rd, Suite 169 Scottsdale, AZ 85254

Phoenix AZ 85022 P: 480.265.2140 F: 480.265.2141

P: 623.219.4475 F: 623.219.4477

P: 480.265.2122 F: 480.264.7575

Scottsdale

By Relieving Arthritic Pains in Your Upper Extremities

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IMPROVE YOUR HEALTH AND FITNESSWITH PHYSICAL THERAPY!

14202 N. Scottsdale Rd., #169 Scottsdale, AZ 85254 P. 480.265.2122 F. 480.264.7575

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• Improve Your Health and Fitness with Physical Therapy • 4 Exercises for a Healthier You! • 3 Natural Ways to Beat Spring Allergies • Success Story • Spring Asparagus Risotto INSIDE:

Our Scottsdale Clinic has Moved! Visit our website for details!

Old OSR Location

Old OSR Location

New OSR Location

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