November 2013
"Family, food, laughter and a good pickle......these are the key ingredients for great Thanksgiving memories" says Phit. But if you are not careful these memories could turn into aches and pains. Activities such as standing too long in one place, lifting heavy objects like turkeys and boxes can cause back, shoulder and neck pain. Not eating enough pickles can just leave you "crunchless". Phit has compiled some helpful tips to keep you pain-free this holiday.


While cooking:

- Stand on a padded surface and maintain even weight on each leg

- Stand upright when chopping or carving, choose a workspace that is level with your forearms when elbows are bent at 90 degrees

- When lifting the turkey from the oven or deserts from the refrigerator lift with your knees and avoid bending from the waist

- Take a break every 20-30 minutes and do some simple stretches

- Eat a pickle every 60 minutes to keep your energy up


At meal time:

- Pace your eating, and the enjoy conversation

- Try to use good posture while sitting

- Stand up and move around every 20-30 minutes

- Take a short walk after your meal

- Don't forget to give thanks for all the pickles in the world


Black Friday tips:

- Limit the weight you carry around, make several trips back to the car (this even helps burn those extra calories from yesterday)

- Carry heavy objects close to your midline (belly button)

- Remember that Phit likes chocolate if you are considering getting him a holiday gift 

"Stay Fit", says Phit.
Even when you try to avoid them, accidents happen. If your aches and pains last more than a few days call your physical therapist and we will address your injury and provide you with options for your continued care. 


Set up an appointment today - Physical Therapy can help you recover from the holidays


How Fit is Your Wallet? Try to get your "FREE" on this Month
All around our city, there are wonderful things to do. We have compiled a list of all the FREE activities you can do this month. Give your wallet a rest and challenge your "inner cheapskate" to save money while still having fun this month


Coats for Colorado Coat Drive
Our "Coats for Colorado" drive runs through November 30th. Please drop off any coats you no longer use so they can be given to those who need them.
Weekly Classes For Your Health

Tai Chi Class - Every Monday at 5:00 pm 
Staff Birthdays This Month
        Jenn Berry November 3rd
Johanna Cole November 23rd

Thanksgiving Stretches

Kitchen Counter Stretch

Place both hands on the edge of your kitchen counter. Take one big step back and fold forward from your hips, keeping both arms straight. Reach your hips back as you lower your chest in between your arms. Take five deep breaths and then stand up. Repeat as often as needed between mashing up the potatoes and stirring the turkey gravy.


Easy as Pie Cat Cow Pose

Come onto all fours with your hands directly under your shoulders and knees under your hips. With an inhale, arch your back gently by reaching your tail bone and the crown of your head toward the ceiling. With an exhale, round your back, broaden your shoulder blades and tuck your chin to your chest. Repeat five times to loosen up your spine. When you return to the kitchen and bend over to peek in on the pumpkin pie your back will move with ease.


AND...for those of you enjoying a sporty afternoon from the vantage point of your couch, try these simple back saving exercises.


Half-Time Half Cobra

Lie down on your belly. Place both hands under your shoulders with your elbows bent. Without using your arms, lift your upper body just high enough to activate the muscles up and down your spine. Hold for five deep breaths, or for as long as one commercial break.


Touchdown Toe Touch and High Stretch

Hooting and hollering from the couch is great when your favorite team scores, but in order to keep your back from taking a back seat while you're watching football, stand up and stretch. With both knees slightly bent, bend over from the hips and reach your fingertips toward your toes. Let your head hang and relax. Next, with a great big inhale, come all the way back up to standing, raise your arms overhead and stretch them up as high as you can. You can even yell "Touchdown!" I promise no one will make fun of you. (But if they do, at least your back won't hurt!) 


"It's nice to be important, 
but it's more important to be nice."  
~Author Unknown
Pumpkin Pie Shake
Pumpkin pie in a glass?! Try it and believe it. It's a refreshingly different take on a classic holiday flavor.
  • 2 cups vanilla reduced-fat ice cream, softened
  • 1 cup fat-free milk
  • 2/3 cup canned pumpkin
  • 1/4 cup packed brown sugar
  • 3/4 teaspoon pumpkin-pie spice
  • 3 tablespoons frozen fat-free whipped topping, thawed
  • Pumpkin-pie spice (optional)

Combine first 5 ingredients in a blender; process until smooth. Pour 3/4 cup ice cream mixture into each of 4 glasses. Top each with about 2 teaspoons whipped topping; sprinkle with the additional pumpkin-pie spice, if desired.


Thank you for your interest in health and wellness. We believe Staying Active is important for WORK.SPORT.LIFE.

From The Entire Staff

Physical Therapy & Injury Specialists


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