Health & Fitness. Feeling Stiff and Achy? Here s why. The Newsletter About Your Health And Caring For Your Body. Why do I ache in the morning?

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1 Health & Fitness The Newsletter About Your Health And Caring For Your Body Feeling Stiff and Achy? Here s why You know the feeling when you get up in the morning, everything aches, feels stiff and sometimes can down right hurt? Your body is made to move. When it doesn t on a consistent basis, it starts to break down and lets you know in the form of aches and pains. Your body relies on a fine-tuned balancing act of proper posture, strength, coordination, chemical levels, blood pressure and more. If any one of these factors is effected, then something is bound to happen. Poor health, injury, an inactive lifestyle and poor nutrition are often to blame for the constant nagging aches or pains you may be experiencing. Why do I ache in the morning? If an area of your body, such as your back is overworked, tissues get irritated in the day and build up a chronic layer of inflammation. This may be subtle enough where you don t notice it too much at the end of the day. However, overnight the inflammation thickens and makes your tissues inelastic, while also irritating the affected area further. The result is aching stiff joints or muscles in the morning, until you get moving. Then the inflammation becomes more liquid like, allowing the tissues to move better, thus hurting less. If this cycle continues to happen, severe problems can happen down the road. Therefore, it is important to address your constant aches and pains, before they become severe. What to do? If you catch a problem early, it requires less intervention later on. That is why you should talk to our physical therapists at On the Mend On the Move Physical Therapy. We have years of medical training, specifically in muscle and joint evaluation, to pinpoint why you are having your aches and pains. Through listening to you and examining your problem, we put together a comprehensive treatment plan to get your body moving pain free. If you find yourself dealing with constant aches and pains, don t wait it out another minute. Call us today to talk with an expert to find out how...

2 Here s some tips for relieving common aches: Stay hydrated and drink plenty of water. If not, your tissues can become drier, which slows down normal chemical processes in your body. Get enough sleep. Too little sleep drastically affects the hormones in your body that are needed to maintain your delicate body chemistry. This can affect your muscles and other tissues normal functioning. Exercise regularly. This makes your body more efficient at pumping blood around the body and removing normal metabolic wastes that are produced. Improve your posture. If you sit at a desk or computer, get up every 30 minutes for a few seconds to stretch. Move around and stand up to be straighter. Eat bright colored fruits and vegetables. Fruits and vegetables with bright colors often have a higher concentration of antioxidants and vitamins that assist the body in repairing itself and normal functions. Get a physical therapy consultation. If you have aches and pains that aren t going away, or if you have a recent or past injury that keeps you from doing the things you love to do, call On the Mend On the Move Physical Therapy to schedule a FREE consultation. On the Mend can help you: Decrease your pain Increase your strength Increase your activity level Increase your flexibility Improve your health Get back to living

3 Patient Results I feel younger! Therapy enabled me to keep playing golf and do home gardening with little or no pain. Makes me feel younger! - Bob M My pain is drastically reduced! Working with all of the people at On the Mend PT has been a pleasure. My pain is drastically reduced and I know how to help myself, thanks to all! - George S Why Choose On the Mend On the Move PT? Expertly trained therapists Focused on achieving fast results We take the time to listen to you We spend time educating you on your problem and how to solve it Friendly, courteous staff On time appointments Doctor recommended Experts in neck, back and orthopedic care Call Today! West Mesa East Mesa VISIT US ONLINE AT: onthemendpt.net We gladly accept most insurances, providing a great LOW COST SOLUTION to restore your pain-free movement!

4 HAVE YOUR ACHES AND PAINS RETURNED? Come see us NOW before it becomes a REAL PROBLEM! To all who helped support our efforts for the Wounded Warrior Project and Christmas in July Food Drive You helped to make them a great success! Chuck Herron Vice President of On the Mend On the Move PT FREE 15 Minute Check-Up COME IN FOR A FREE Check-up Consult with your therapist CARE to SHARE Who do you know that needs our help? If you know someone suffering with aches and pains Care to Share and give them this newsletter or send them directly to On the Mend On the Move Physical Therapy. They will thank you and so will we! Review your problem Update your home exercises Recommendations on relieving your pain and improving motion Call Today! West Mesa East Mesa

5 Exercise Essentials Try these simple exercises to help your aches and pains... Share this with a friend or family member to help keep them healthy too! HAMSTRING STRETCH - WALL Place a leg up a wall while lying on your back. Your other leg should lay straight on the floor and through a doorway or hall. Hold for about a minute and then switch legs. SIDELYING TRUNK ROTATION While lying on your side with your arms out-stretched in front of your body, slowly twist your upper body to the side and rotate your spine. Your arms and head should also be rotating along with the spine as shown. Follow your hand with your eyes. SERRATUS WALL SLIDE Place your forearms and hands along a wall so that your elbows are bent and your arms point towards the ceiling. Next, protract your shoulder blades forward and then slide your arms up the wall as shown. Then, return to original position and repeat. BUTTERFLY STRETCH While in a sitting position, bend your knees and place the bottom of your feet together. Next, slowly let your knees lower towards the floor until a stretch is felt at your inner thighs. Exercises copyright of HEP2GO Free Home Rehab Exercise Program Always consult your physical therapist or physician before starting exercises you are unsure of doing. SHARE Please share these exercises with friends and family members to help them stay healthy and free from pain. SAVE Save these in a place where you can easily use them as needed. Watch for more exercises in our next issue. Better Movement and a Better Life Starts Here

6 7525 East Broadway Rd, Suite #6 Mesa, AZ Better Movement and a Better Life Starts Here 7525 East Broadway Rd, Suite 6 Mesa, AZ Phone: Fax: Quickly Relieve Pain & Improve Movement Fast, Cost-Effective Results Discover The Root Cause Of Your Pain Improve Your Health & Performance Prevent Re-injury Through Education 1950 South Country Club Drive, Suite 103 Mesa, AZ Phone: Fax: Do You Suffer With Daily Aches & Pains? Find out how we can help.