Willow_4 Easy Stretches

Willow_4 Easy Stretches

NEWSLETTER Health &Wellness

ADULTS OVER THE AGE OF 31: 4 EASY STRETCHES THAT WILL CHANGE HOW YOU MOVE!

How to Improve Your Health With 4 Easy Stretches FREE Download Staying Motivated To Eat Healthy

NEWSLETTER Health &Wellness

EASY STRETCHES 4 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. How to Improve Your Health With CHECK OUT THE 4 EASY STRETCHES INSIDE >>>

“The key to good health is to keep your body flexible.”

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EASY STRETCHES

What you can do to relieve pain and feel energized! 1. HAMSTRING STRETCH 2. ILIOPSOAS STRETCH

Assume a wide, long lunge position with hands on hips. Tuck the buttocks under while you shift your weight to the forward leg. Keep your good posture. Hold for 20 seconds. Repeat 3 times on both legs.

Stand facing a wall (or a counter) , use it to steady yourself if needed. Take a large step forward with one leg. Straighten the knee of the forward leg, while shifting your body weight onto the bent, back leg. Hands on the 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 put your heel on a step. Hold for 20 seconds. Repeat 3 times on both legs.

4. PIRIFORMIS STRETCH

3. SHOULDER FLEXION STRETCH

Lie on your back with knees bent, feet flat on floor. Cross one leg overtop. Lock hands around knee. Pull knee to chest. Hold for 20 seconds. Repeat 3 times on both legs.

Stand in a corner of the room with one foot in front of the other. Put your hands on the wall. Make sure to keep your back flat! Reach arms up overhead. Move chest towards the wall to feel a stretch in the chest. Hold for 20 seconds. Repeat 3 times.

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Christmas Spirit Get in to the Christmas Spirit by supporting our local holiday events. The Kiwanis Christmas Tree Sale gives back to the community. The season would not be complete without out a visit to the Santa House.

https://www.santaclaushouse.com/default.asp

http://fairbankskiwanis.org/projects.html

Staying Motivated To EAT HEALTHY

Patient Success Spotlight

“I have gone from excruciating pain to practically NO pain... I have learned to be careful and when I get a twinge of pain I stop and do exercises that I have learned in physical therapy.” - L. Korvola I have gone from excruciating pain to practically NO pain...

1. Set small, measurable goals that will help you get to your overall large goal. 2. Keep a food and exercise journal. This is extremely helpful to track howmuch you’re eating – sometimes you don’t realize howmanysmallbiteshereandthereaddup.Youcandoahand- written journal or go digital and log your food/fitness from the computer or your smartphone. 3. Crowd processed junk food out of your diet by adding in nutritious whole foods. 4. Skip the pantry and head to the fridge. No one really keeps a lot of processed foods in their fridge because they’re usually self-stable. When looking for an afternoon snack, stick with something from the fridge (non-fat greek yogurt, fruit, veggies with hummus, edamame, etc.) 5.Trynewfoods. Eatingthesamemealeverynightcangetold. Lookfornewhealthyrecipesonline, incookbooksormagazines so you don’t get bored with eating healthy. 6.Eatsomethingevery2-3hours. Thiskeepsyourmetabolism running and also makes sure you don’t overeat after work. 7.Keepnutritiousfoodsonhandandreadytoeat. Preparation is the key to eating healthy! Having fresh vegetables and fruits, lean protein, healthy fats and smart carbs each week is super helpful for staying on track.

ATTENTION PAIN SUFFERERS

Do you or someone you care about have back or neck pain? As a current or past patient you have access to this valuable information, at your fingertips. Start feeling better today in the privacy of your home. Go to www.willowpt. com/spinebook for your free download. This is the easiest way to get this information to our patients. Download and share with friends and family today!

https://www.eatingbirdfood.com/14-tips-getting-and-staying-motivated-to-eat-healthy/

DOWNLOAD INSTANTLY AT: www.willowpt.com/spinebook

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