& Fitness The Newsletter About Your Health And Caring For Your Body Is Your Balance SETTING YOU UP FOR AN INJURY?
How is your balance? Have you checked it lately? Poor balance and coordination is the number one cause of trips, falls, and injuries. It even greatly affects back pain and posture. You don’t have to be old to have non-optimum balance. In fact, a majority of sports injuries are attributed to not having the right balance reflexes needed to adapt to the surface, causing sprains, strains and other injuries. Our balance and vestibular system gives us the ability to walk on two legs, run and be active. Our balance and vestibular system develop as we grow from a baby all the way through adulthood, and then begins to decline. Most people don’t know their balance is not optimum until they suffer a sports injury, trip and fall, or lose their balance in the shower. No matter what your age, balance affects your ability to be active.
• Stand next to a counter, sink or chair barefoot with your hand gently grasping the counter surface. • Put one foot directly in front of the other, so that one heel is touching the opposite toes. • Gently lift your hand up, but keep it close to the counter in case you need to grab it quickly. Try to hold this for 10 seconds (only do this if you feel safe or have someone nearby to help you).
• Now try it with you eyes closed.
• Do you wobble a lot or even lose your balance? Your balance needs work!
ROASTED SWEET POTATO SOUPWITH PISTACHIO • 4 pounds sweet potato • 6 tablespoons vegetable oil • Kosher salt • 4 medium carrots, diced • 1 medium onion • 1/4 cup orange juice and 1 tablespoon grated zest • 3/4 cup pistachios • 2 scallions • 2 tablespoons mint leaves • Pinch cayenne pepper • 1/2 cup olive oil • 5 cloves garlic • 2 sprigs sage • 2 quarts low-sodium chicken stock
Directions Preheat oven to 300°F. Toss sweet potato with 4 tablespoons vegetable oil and salt. Spread sweet potato on 2 rimmed baking sheets and bake for 1 hour. Increase oven temperature to 375°F and cook until sweet potatoes are tender and lightly browned around the edges, about 25 minutes. In a large pot, heat remaining 2 tablespoons vegetable oil over medium-high heat until simmering. Add carrot, onion, garlic, sage, and a generous pinch of salt and cook,
stirring, until vegetables are just tender. Add sweet potatoes and stock and bring to a simmer. Cook for 10 minutes until vegetables are very tender. Discard sage, if using. Add orange juice. Blend soup until smooth. Season with salt. In a mixing bowl, stir together pistachios, orange zest, scallions, mint, and cayenne pepper. Fold in olive oil and season with salt. Serve soup, spooning pistachio salsa on top.
WHAT IS THERAPEUTIC YOGA? In therapeutic yoga, both the yoga instructor and physical therapists work hand in hand in providing the best possible care. We adapt asanas—yoga postures—for the individual, including patients with limited mobility or injuries, seniors, and people with various health issues. Our holistic approach includes the following: • Five points of yoga • Classical breathing techniques • Deep relaxation methods • Gentle yoga for seniors • Sivananda method, which uses the classical twelve basic postures • Asanas are adapted for your needs and abilities HOWCAN YOGA HELPME? Bringing years of experience to the studio, our certified yoga instructors are here to help you maximize your strengths, whether you are a beginner, intermediate, or expert. With a wide range of knowledge, our instructors are prepared to help you with the following goals and concerns: • Personal improvement • Diet consultation • Mental conditioning • Expert guidance
• Senior Fitness • Rehabilitation • Physio therapy
Begin your journey to a better life with peace, love, beauty, and happiness.
5 reasons for our decline in balance: 1. Changes in our vestibular system 2. Changes in muscle mass, flexibility and strength 3. Changes in eyesight 4. Diminishing reflexes 5. Previous injuries to ankle, knee, hip or spinal joints
I owe them a lot and they brought back a smile to my face. “I had a car accident on Sept 2, 2015 and it caused me to have an L5-S1 protrusion. I started having back pains and tingling/numbness on my legs almost every day. I also couldn’t tolerate sitting, driving, and standing for long periods of time. I was seen by an orthopedic surgeon and he recommended me to see a physical therapist. My mom searched for a physical therapist that can accommodate late visits at night and she found iMotion Physical Therapy on Google. I thank God for this place and for blessing me with good people and therapists (Kashmira and Ray) because I improved a lot more than I expected. They are wonderful people and very knowledgeable with their profession. I am back with most of my regular activities with little or no pain at all. This company is very lucky to have staff like Michele, Kashmira, and Ray. I owe them a lot and they brought back a smile to my face. Thank you very much.” -Donna
CALL FOR AN APPOINTMENT TODAY! Fremont: 510-745-7700 Los Gatos: 408-637-4777
Exercise Essentials Try this simple exercise to keep you moving... The exercise below is designed to be performed under the instruction of a licensed physical therapist. ALTERNATING STEP TOUCH Stand “tall”, with sturdy step stool positioned in front. Step one foot at a time onto the stool. Alternate legs. Helps Balance
Give The Gift of Health
Do You Have Friends or Family Unable to Do The
Following? • Move without pain • Bend and move freely
If you know someone suffering with aches and pains give the gift of health. Refer them to iMotion Physical Therapy today. Pass along this newsletter or have them call us directly for a Free Back Pain Relief Consultation.
REFERRAL HOTL INE 510-745-7700 • Balance confidently and securely • Sit for long periods comfortably • Walk for long distances • Live an active and healthy lifestylePage 1 Page 2 Page 3 Page 4 Page 5 Page 6
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