Circulation Exercises to Keep you Warm

Exercises to keep you warm through the winter.

Winter is in full swing in The Ozarks! These frigid temperatures may cause significant circulation issues for many individuals. As we age, our body systems have to work increasingly hard to supply our body with all the nutrients and oxygen that it requires to perform the vital functions that we all need.

“Impaired circulation may cause significant issues with elderly individuals when you combine poor circulation with things like heart disease, diabetes or a lack of exercise. With the use of the above exercises you can help give your body the boost it needs to make it through this winter season.”

  • Dr. Brittany Wright, Physical Therapy

Here are three simple circulation exercises that have been shown to increase blood supply to assist with improved day-to-day health.

#1 – Supine Ankle Pumps – Begin lying on your back with your legs straight. Slowly pump your ankles by bending and straightening them. Try to keep the rest your legs relaxed while you move your ankles.

Supine Ankle Pump

# 2 – Supine Quad Set – Begin lying on your back with one knee bent and your other leg straight with your knee resting on a towel roll. Gently squeeze your thigh muscles, pushing the back of your knee down into the towel. Make sure to keep your back flat against the floor during the exercise.

Quad Set

#3 – Supine Glute Set – “Penny Pinchers” – Begin lying on your back with your hands resting comfortably. Tighten your buttock muscles, then release and repeat. Make sure not to arch your low back during the exercise or hold your breath as you tighten your muscles.

Glute Set

The above exercises have been recommended by the OCH physical therapy department as an easy and convenient way for adults to help pump blood through their body. This is not medical advice.



It is not easy to pinpoint whether or not an individual has Hepatitis C. Because of this, it’s important to be aware of potential risk factors. Here is a set of questions to double-check whether or not you or someone you know may be at risk:

1. Did you have a blood transfusion before 1992?

2. Did you receive blood products (immunoglobulin, Anti-Rh factor or platelets) before 1992?

3. Are you a Hemophiliac?

4. Have you ever shared personal hygiene items such as razors, toothbrushes, hair clippers, cuticle scissors or nail clippers?

5. Have you had kidney dialysis?

6. Did your mother have Hepatitis C?

7. Have you lived with someone who had Hepatitis C?

8. Have you ever used any intravenous or snorted drugs (even once)?

9. Have you served in the military?

10. Have you ever been a healthcare worker or been exposed to blood?

11. Have you ever been incarcerated (jail or prison)?

12. Have you ever played contact sports?

13. Do you have a tattoo that is over 5 years old or was done someplace other than a professional tattoo parlor?

14. Have you had any body piercing (including ears) that was not done by a professional?

15. Have you ever shared body piercing jewelry?

16. Have you had multiple sexual partners (20 or more in lifetime or more than 2 in past 6 months)?

17. Have you ever been exposed to blood during sexual activity?

18. Have you had any injection, surgery or dental work outside of the US?

19. Have you ever had abnormal liver enzymes?

Did you answer YES to any of these questions? It might be time for a Hepatitis C test. A correct diagnosis ensures both a prompt treatment and a better response to treatment.

Also, while chronic Hepatitis C may not show any symptoms, neither does chronic Hepatitis B. Both are equally damaging to the liver and can lead to cirrhosis or liver cancer if untreated. It is important to contact your healthcare provider to learn more about the testing and treatment options available.

Additional Resources:

  • Sign up for a local Hepatitis education class at OCH by calling: 417-837-4244.
  • For more information about Hepatitis treatment available, read Dr. Beene’s brochure on Hepatitis:
  • To view coverage on our Hepatitis Outreach event, click here:

Issues in the Spotlight: Human Trafficking in SWMO

On December 7, 2010, Ozarks Community Hospital hosted a “Human Trafficking Lunch & Learn,” with guest presenters from the nonprofit Legal Services of Southern Missouri. More than 80 community members, OCH staff members and providers gathered together to learn about a serious issue affecting the Ozarks.

In the following paragraphs, OCH psychologist Dr. Beatty offers insight from her profession and relays helpful resources offered through the “Human Trafficking Lunch & Learn” presentation. In sum, Dr. Beatty brings to light an issue she and many other OCH providers are highly passionate about.

A recent presentation at OCH by Legal Services of Southern Missouri brought to light the prevalence of human trafficking. Human trafficking is thought to be a crime that occurs in major cities and across international borders with the primary target being underage girls. However, there are cases where parents traffic their own children. The U.S. Attorney’s Office in the Western District of Missouri continues to be a leader in the fight against human trafficking and has prosecuted more trafficking cases than any other District in the United States. Recent cases include trafficking crimes in Blue Springs, Chillicothe, Branson and Kansas City, to name a few.

The definition of human trafficking is a form of modern-day slavery although it is more accurately defined to include force, fraud, or coercion beyond sexual exploitation. Trafficking need not entail the physical movement of a person; however it does entail the exploitation of the person for labor or commercial sex. One fact often overlooked in human trafficking is that victims are literally enslaved and, unlike drugs, humans can be sold over and over again – thereby making for a potentially substantial and long-term source of profit and control. Once the mind of the victim is enslaved they begin to associate his/her self-worth to sex (or chosen method of exploitation) and in some cases may begin to view their abuser as their support system.  Coupled with distrust for law enforcement, this makes identification of the abused quite difficult. 

The identification of human trafficking victims includes, but is not limited to, evidence of being controlled, inability to move or leave a job, signs of battering, non-English speaking, and lack of identification documentation.  Traffickers commonly take away the victims’ travel documents and isolate them to make escape more difficult. Considering the obstacles to identify the victims of trafficking, to rescue them, and restore them to a normal life, it is imperative for everyone to be aware of the signs of trafficking.  This is especially true in the field of healthcare, where it is the job of providers to accurately identify disharmony within the human body.  Whether providing physical, mental or emotional treatment, an awareness of the signs of trafficking can only enhance the overall efficacy of the doctor-patient interaction.

The following are questions to ask to determine if an individual is a victim of human trafficking.

  • Can you leave your job if you want to?
  • Can you come and go as you please?
  • Have you been threatened if you try to leave?
  • What are your working or living conditions like?
  • Where do you sleep and eat?
  • Have you been deprived of food, water, sleep, medical care?
  • Has anyone threatened your family?
  • Has your identification or documentation been taken from you?
  • Is anyone forcing you to do anything that you do not want to do?

Government agencies are beginning to recognize the prevalence of this crime and training for law enforcement personnel has increased. If you have identified an individual of human trafficking, there are several resources available including the National Human Trafficking Resource Center at 1.888.3737.888. Websites that provide additional information on this subject can be found at or

Dr. Annie Beatty received her education and training through the Forest Institute of Professional Psychology. She is certified in Civil and Domestic Mediation. Dr. Beatty works at both Ozarks Community Hospital and at OCH’s Christian County Clinic in Nixa, Mo. To contact Dr. Beatty, call (417) 875-4682 or call (417) 725-8250 to reach her in Nixa.