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obinette Reporter
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July 2020
FROM THE DESK OF Jeffery L .Robinette
As you plan your Fourth of July weekend, please be sure to plan in safety for both you and your pets. Tragically, the 4th of July has become one of the deadliest days of the year. Over the past 25 years, nearly half of all deadly crashes on July 4th are alcohol related. Never drive after drinking and never let someone else drink and drive. Stay aware of what is going on around you. Not everyone is as responsible as you! More pets gomissing on the Fourth of July than on any other day of the year!
Our Sweetie at the beach.
5 EXERCISES TO REDUCE THE PAINFUL SIDE EFFECTS OF SITTING
As a lifelong dog lover and golden retriever owner, I know firsthand the terror that fireworks can cause our four- legged friends.
Here are a few tips for keeping your furry family members safe and happy:
1. Make sure tags and identification are up to date and visible on the collar at all times. 2. Take a picture of your pet, just in case. 3. Exercise your pet before the evening festivities begin. 4. During cookouts or campfires, ask guests to play with your dog away from the flames. 5. Keep fireworks, sparklers, glow sticks, and charcoal far from curious canines. 6. Keep dog treats on hand for those who want to give your dog food. 7. Leave your dog at home with a frozen stuffed treat in a secure location during the fireworks. 8. If your dog is afraid of loud noises, play gentle music to help cover the sounds. 9. If your dog will tolerate it, there are ear protection devices available for sensitive canines. I hope this helps! Independence Day should be a time of celebration. Have a great holiday and keep it fun for all by keeping it safe!
Ages ago, our ancestors spent their days constantly in motion, engaged in activities for their survival. According to Harvard evolutionary biologist Jason Lieberman, hunter- gatherers probably walked more than 5 miles every day. As a result, humans enjoy their best health when they remain mostly upright and in motion. But nowadays, finding your next meal doesn’t require nearly as much travel (unless it’s a drive to the closest takeout restaurant). Many jobs ask that we stay sedentary for the majority of the day, and when we’re not working, our couch and the latest Netflix docuseries beckon. While sitting may have become part of our daily lives, we don’t have to suffer the consequences. Here are five quick exercises to help ease back and neck pain to combat many of the other painful side effects of sitting. Head Up, Shoulders Back First, let’s talk about posture. Health experts recommend focusing on keeping your ears directly above your shoulders to reduce the amount of pressure on your neck and back. Next, pull your shoulders back. Help make these postures into a habit by making sure your
-Jeff
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blades to help you draw your shoulders back. Hold for a few seconds and repeat five times. Flex It Out Our hip flexors are another muscle group affected by sitting, which can lead to tight muscles and pain when walking or running. Lengthen these muscles with a simple stretch: Step one foot out in front of the other and bend both knees so you are in a lunge position. Rest your back leg on the ground if it is more comfortable. Keep your back straight, and shift your body weight forward. “I tell patients to think of an X on the front of the hip of the back leg. Imagine pushing this X forward while not letting your back arch,” says physical therapist Dr. Erin Policelli. Foot Release Sitting a lot can shorten some of the muscles in your feet, too, which are crucial for good balance. Help ease foot tension with this stretch: Kneel on the floor, arranging your legs under you so your shins and the tops of your feet are on the floor and your glutes are resting on the bottoms
of your feet. Maintain an upright posture. Raise yourself slightly, pick up your heels, and tuck your toes under. Slowly ease your weight back over your feet so that your glutes are resting on your heels and your toes are stretched. Hold for 30 seconds. Bring these exercises into your daily routine to release the tension that builds when you sit. And of course, this is just the beginning—use the improvements in the way you feel as motivation to get up andmove more throughout your day!
computer is at eye level so you don’t have to crane your neck up or down to look at it. When using your phone or another handheld device, hold it up in front of you to avoid looking down, which puts pressure on your neck. Yes, No, Up, Down Head Nod To help release tension that builds up in the neck, try this simple series of neck releases: Start by slowly tilting your head forward and hold for a second, then tilt it backward and hold for a second. Return your head to neutral. Next, slowly look to your right, then to your left. Repeat this series of head motions for one minute and make it a part of your daily routine. Shrug It Off We tend to hold tension in our shoulders, too, so doing daily shoulder exercises can help to ease it. First is the shoulder shrug: Sitting or standing tall, shrug your shoulders up as high as you can, hold for a couple of seconds, then relax. Do this five times. Next, try shoulder rolls: Roll your shoulders back in a slow, exaggerated motion, engaging your shoulder
‘The Great Escape’ The Daring True Story of an Allied Getaway During WWII
But one prisoner wasn’t discouraged. Squadron Leader Roger Bushell saw these factors as obstacles to overcome rather than inescapable conditions. And in the spring of 1943, he initiated a plan to get himself and 200 of his fellow prisoners out of the camp. During the next year, over 600 prisoners helped with the effort of digging tunnels underneath Stalag Luft III. They had to be deep enough that the microphones couldn’t detect them and long enough to reach outside of the camp’s walls. On a chilly night in 1944 — a year after the endeavor began — one tunnel was finally ready, and the prisoners began their exit. In all, 76 Allied men managed to escape from Stalag Luft III. While freedom was short-lived for some, the escapees were successful in redirecting Nazi efforts from the front lines. And as veteran Jack Lyon said of the escape, “It did do a lot for morale, particularly for those prisoners who’d been there for a long time. They felt they were able to contribute something, even if they weren’t able to get out.” For the rest of the story, you’ll have to watch the movie or read the book. You can watch “The Great Escape” on Amazon Prime, and you can find Brickhill’s daring tale at most book retailers.
What do Steve “The King of Cool”McQueen, Richard Attenborough, and James Garner have in common? They all starred in the 1963 WorldWar II classic “The Great Escape.” What makes the movie amazing to watch isn’t just that it’s full of legendary stars like McQueen and Garner or the fact that the action sequences were filmed using practical stunts, not special effects. What makes it truly incredible is that this story actually happened. Based on WWII veteran Paul Brickhill’s book, “The Great Escape” depicts a group of Allied officers as they attempt to escape from Stalag Luft III, one of the most heavily reinforced prison camps under German watch. Loose sand, raised prison housing, and seismographic microphones were all meant to deter prisoners from digging their way out.
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Meals on Wheels Goes the Extra Mile AMeal for Every Member of the Family
entire world, making sure the animal is fed and healthy means everything.
Meals onWheels doesn’t often get the credit it deserves. The international nonprofit ensures those who are unable to buy or make their own meals get the food they need to survive. Of course, for many recipients, the efforts of the organization go far beyond“survival.” For those who receive food daily or weekly, those deliveries may be their only source of social interaction. And during times of social distancing, the program became more important than ever. Meals onWheels doesn’t just serve meals to the elderly and people with disabilities — it also serves those people’s pets. In 2019, Meals onWheels Atlanta realized there was a huge need in their community to feed the pets of senior citizens. It stands to reason that if an elderly individual is unable to shop or cook for themselves, their pets may be in a similar predicament. And when someone’s pet is their
In response to this need, Meals onWheels Atlanta began stocking up on cat and dog food, creating their own pantry to serve the local pet community. When volunteers made their rounds delivering meals to seniors, they made sure to bring cat and dog food along too. One volunteer with Meals onWheels Atlanta, Larry Auberbach, had a unique experience delivering meals to Jeffery Jones and his dog, Grizzly. The volunteer told 11Alive News in Atlanta that Jeffery and Grizzly “have their own special relationship.” Larry loved Grizzly long before Meals onWheels Atlanta started the pet pantry because he saw howmuch Grizzly’s companionship meant to Jeffery. Now, Larry enjoys his service that much more since he gets to provide for Jeffery’s beloved pet, as well.
On top of delivering food to seniors and their pets, Meals onWheels Atlanta also delivers pet toys and pet beds, and they are happy to take in any pet-related food or items for donation. The organization says this endeavor was done out of love, not only for the people they serve but also for the whole family —wagging tails, fuzzy whiskers, and all.
Take a Break!
THE BEST GRILLED SUMMER VEGETABLES Inspired by DinnerAtTheZoo.com
Ingredients
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1 tsp salt
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5 tbsp olive oil
1/4 tsp pepper
2 tbsp lemon juice
1 1/2 tsp dried Italian seasoning
1/4 cup parsley leaves, chopped
1 1/2 tsp garlic, minced
2 lbs assorted vegetables, trimmed and halved (asparagus, mushrooms, red onion, red bell peppers, baby carrots, and yellow squash are great on the grill)
Directions:
1. In a small bowl, combine salt, pepper, Italian seasoning, and garlic. 2. Brush vegetables with olive oil and place in a large bowl. Top with lemon juice and seasoning mixture. Toss to coat evenly. Cover and refrigerate for at least 20 minutes but no longer than 2 hours. 3. Prepare the grill at medium-high heat. 4. Grill vegetables in batches, cooking 3–5 minutes on each side until browned and tender. (Carrots will cook longer, 6–9 minutes per side.) 5. Remove from the grill, sprinkle with parsley, and serve hot.
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INSIDE THIS ISSUE From the Desk of Jeffery L. Robinette PAGE 1 Reduce the Painful Side Effects of Sitting PAGE 1 Inside the Biggest Escape Attempt of WWII PAGE 2 How Meals on Wheels Atlanta Stepped Up for Its Community PAGE 3 Take a Break PAGE 3 The Secret to Delicious Grilled Veggies PAGE 3 2 Exercises You Need to Strengthen Your Knees PAGE 4
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Build Stronger Knees Without Surgery
2 Exercises to Start Now
Knee injuries are all too common for professional athletes and weekend warriors alike, but the problem may originate higher than you think. Many knee injuries can be tied to hip weaknesses. Because hip muscles play a big role in controlling the position of the knees, even slight imbalances can lead to problematic knee flexion or hyperextension during exercise. Many workouts later, injury and pain can result. If this describes your situation, don’t give up on running or soccer just yet. Try these two exercises to help stabilize and strengthen your knees. Lateral Walks Sometimes called monster walks, this movement targets the gluteus medius, an often overlooked muscle that is important for strong running mechanics because it helps stabilize the knee. Wrap a resistance band around your ankles, place your legs shoulder-width apart (if this doesn’t create tension in the band, use a smaller one), and descend into a slight squat. Begin by taking one lateral step to the right with your right leg, followed by the left leg, keeping feet shoulder-width apart so there is always tension in the band. Take 10 steps to the right side, then repeat on the other side. Try for two sets.
Step-Ups Standing in front of a step or stable wood box that is 6 inches tall, step onto it with your right leg, putting your weight on your heels to engage your gluteal muscles. Tap the step with your left foot, then return it to the floor. As you step up, focus on not letting your right knee extend beyond your toes. Repeat 10 times, then switch legs. Try for three full sets. Once you feel confident with the step height, you can use a taller step or box — just make sure it’s no higher than your knees. Start slow and ease into these movements. However, before beginning any new exercise program, talk to your doctor to make sure you are ready for it. If you do experience any pain or if your knees continue to bother you while you’re exercising, then talk to a physical therapist. They can help you find the best movements and exercises to address your specific condition and help you get back to the activities you love.
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