InMotion Physical Therapy - August 2020
AUGUST 2020
3001 HUNGARY SPRING RD, STE D | RICHMOND, VA 23228
5711 S LABURNUM AVE | RICHMOND, VA 23231
804.756.8490
804.447.5355
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WEEKENDS AT DELTAVILLE CAMPING WITH A RENEWED SENSE OF GRATITUDE
Though Campfire Day isn't celebrated until Aug. 1, the entire summer season is basically synonymous with camping for me and my family. Ever since our boys were babies, we’ve spent almost every weekend of the summer camping at Deltaville along the bay. Before that, I grew up camping every weekend with my parents along the bay. No matter how many times we go or how repetitive the trip may seem to some of you, we still get to create new and lasting memories every time we visit. Weekends at Deltaville are full of hiking around, kayaking, and, of course, fishing. We catch a lot of what we eat while we’re camping, whether that be fish, oysters, or crab. The evenings are filled with campfires, guitars, and fresh food with other campers nearby — many of whom we've met and have known for years through our camping trips. The other families that camp at Deltaville really make it feel like a home away from home. While I won’t deny that the types of vacations that come once in a lifetime, like a cruise in the Mediterranean or an African safari, are probably spectacular, there’s something about the smaller vacations and getaways that you can count on every year that’s truly special. Every time I hear the crackling of a fire, smell fresh-caught fish cooking on a grill, or see the sun glistening in the water of the bay, I just feel completely at peace. In times like these,
the complete peace that comes with camping is probably a more welcome respite than any major vacation ever could be. When the coronavirus struck the country earlier this year, campgrounds were being shut down left and right. It seemed like there was a chance that this summer could have been the first summer in 15 years that we wouldn’t be able to drive our camper down to Deltaville on the weekends. While I like to think that we would have found other ways to occupy our time if the campgrounds hadn’t opened back up, I’m certainly glad that we don’t have to do that now. This summer, we got to return to our favorite campsite with a renewed sense of gratitude, see all our friends, and, most importantly, spend time with each other as a family.
At the end of the day, that’s what our camping trips are all about. Camping isn’t about getting out in the water, making campfires, or even catching the biggest fish. It’s all about family and building memories with the people you love. It’s been great having all of you back in the clinic and being able to work with you in person. I hope that despite everything that was happening earlier this year, you were still able to get out and catch a break this summer. We’d love to hear all about it the next time you’re in for an appointment at InMotion PT.
–Tom Bohanon
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HOW PHYSICAL THERAPY PROMOTES A HEALTHY CORE YOUR MIDSECTIONMATTERS
When you think of the word “core,” you probably picture rock-hard abs, but there’s so much more to this group of muscles than that. Your core is made up of 29 different muscles in the middle and lower back, pelvic floor, buttocks, and hips, and they all work together to support your body’s movements. No matter where a motion starts, it either originates in the core or eventually moves through it, which means if your core is compromised, then a lot of other activities are compromised. Luckily, you can strengthen your core in many ways. BALANCE Your core muscles serve as your body’s natural stabilizers and make constant adjustments in response to nerve cells called proprioceptors, which help with your sense of spatial awareness. When your core becomes weak, it’s more difficult to balance yourself in your center of gravity, which increases your risk of falls and affects upper and lower body movements. Standing on stability boards, which are flat boards with
curved undersides, is a great way to work on improving your core balance. You can even practice maintaining your stability by standing on one leg.
rolling your shoulders back. When you first begin training to strengthen your core, it’s also essential to establish proper pelvic alignment. Try rocking the pelvis forward and backward in a full range of motion until you find a comfortable middle portion of the movement. Many additional practices, like yoga and tai chi, can also help improve core alignment. When it comes to physical therapy sessions, you’ll find that even if you’re there to address pain in your arms, neck, or legs, your therapist will often include core movements in your regimen because the core is such an integral part of everything we do. Whether you’re lifting a bag of groceries, practicing your golf swing, or recovering from an injury, strong core muscles are the support system your body needs to get the job done.
STRENGTH Core strength is different from
core balance: Strength determines how well your muscles produce functional movement. An array of both static (nonmoving) and dynamic (moving) exercises are great for any level of physical fitness. Static movements include exercises like planks or bridges, while dynamic movements include situps, pushups, and crunches. More gentle dynamic exercises for those just starting out, like leg lifts or pelvic tilts, can also help strengthen your core muscles. ALIGNMENT Achieving a healthy core can also improve your posture, which relieves stress on the spine and encourages proper alignment overall. Address your posture by standing up straight and
DEPRESSED, ANXIOUS, OR ANGRY? TRY LISTENING TO ROCK ‘N’ ROLL!
THE POWER OF MUSIC TO SHIFT YOUR MOOD
2020 has been a difficult year. If you’re feeling frustrated, angry, or depressed right now, you’re not alone! All over the world, people have been trying different strategies to cope with their feelings, including yoga, meditation, exercise, binge-watching their favorite TV shows, and even baking banana bread. But perhaps the most universal outlet and cure for pent-up emotions is music. Do you remember the clip that went viral in March of Italians in quarantine, singing together from their balconies? If you do, that’s probably because it made you smile. TIME heralded it as proof that “the country’s spirits are still strong,”
and it’s just one small example of how music uplifts people. This isn’t just an anecdotal effect, either. According to the National Alliance on Mental Illness, music can help us process emotions and fight mental health conditions like anxiety, dysregulation, depression, trauma, sleep disorders, schizophrenia, and more. So, how can you take advantage of music’s power to turn your mood around? One option is to create music of your own, but another is simply to listen. When it comes to flipping a bad mood on its head, a survey conducted by the Family Center for Recovery (FCR) suggests that rock is the genre of choice. “During any given year, depression affects approximately 5%–8% of Americans,” FCR reports. “According to our survey participants, the vast majority — around 89% — turn
to music in order to feel better. The top genre for depressed listeners is rock, followed closely by alternative, pop, and hip-hop/rap.”
Perhaps unsurprisingly, the blues came in last on the list.
To put the power of music to work, create playlists for each mood that you want to turn around, like “Anger,” “Frustration,” “Sadness,” “Anxiety,” or “Grief,” and fill them with songs from genres associated with fighting that feeling. According to FCR, rock is the most popular antidote to sadness and anxiety, and it’s also high on the list for anger, along with pop and country. Frustrated people opt for variations of rock, pop, punk, and heavy metal, and those stricken by grief turn to soft rock or soul. The artists are up to you, so fill up your lists, press play, and let the music do its work.
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YOUR ‘CLEAN’ WORKOUT ROUTINE TURN HOUSEHOLD CHORES INTO EFFECTIVE EXERCISE
Everyone knows how labor-intensive cleaning can be. A long day of scrubbing down your house is a great way to work your muscles and get your blood pumping, so crank up some tunes, grab a mop, and get ready to transform your cleaning routine into a great workout. To get physical benefits from cleaning, you need to turn up the intensity of your methods. Exaggerate your motions, pick up your pace, and keep your abs tight and knees flexed. Nearly any chore can be turned into an exercise, but here are some ideas to get you started. • Vacuum: Vacuum briskly nonstop for at least 20 minutes, switching arms as you go. For an added challenge, do lunges as you vacuum and remember to keep your toes pointed straight ahead and your knees bent at 90-degree angles. • Pick Up: Instead of simply bending over to pick up toys or clothes, do a squat with every item you grab. Remember to use your legs, not your back. You can also do squats while unloading the dishwasher or with any other chore that involves repeated bending. • Wipe Down: Whether you’re wiping windows or scrubbing appliances, do big, exaggerated arm circles until your muscles start to burn and make sure you’re switching arms as you go.
• Cook: It’s not cleaning, but it’s still a chore with useful downtime. While food is simmering or thawing in the microwave, do some pushups, situps, or planks to get your muscles moving. You can implement dozens of exercises to turn mundane activities into beneficial workouts. Some chores will burn more calories than others, but every bit of activity helps. Now’s the time to work your way to a cleaner house and a healthier you.
WORLD’S BEST VEGAN CHIMICHURRI
TAKE A BREAK!
Inspired by Simple Vegan
INGREDIENTS
• 1/2 cup oil (extra-virgin olive oil recommended) • 1/4 cup vinegar (apple cider vinegar recommended) • 2 cloves garlic, minced • 4 tbsp fresh parsley, finely chopped
• 2 tbsp dried oregano • 1/2 tsp salt (Himalayan pink salt recommended) • 1/4 tsp ground black pepper • Cayenne pepper, to taste
DIRECTIONS
1. In a bowl, add all ingredients except cayenne and whisk until well mixed. If desired, add cayenne pepper a little at a time until you reach your preferred level of spiciness. 2. Serve immediately or, for an even better taste and texture, refrigerate for 1–2 days. 3. You may increase the batch size, but keep the ratio of oil and vinegar the same — 2-to-1. Store in an airtight container in the fridge for up to 3 months.
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3001 Hungary Spring Rd, Ste D Richmond, VA 23228
1. WEEKENDS AT DELTAVILLE INSIDE THIS ISSUE 2. HOW A HEALTHY CORE AFFECTS EVERYTHING YOU DO THE BEST GENRE OF MUSIC TO COMBAT DEPRESSION 3. EXERCISE YOUR WAY TO A CLEAN HOME WORLD’S BEST VEGAN CHIMICHURRI 4. ARE YOUR THRIFT STORE DONATIONS BEING THROWN AWAY?
ARE YOUR THRIFT STORE DONATIONS BEING THROWN AWAY?
Are you thinking about donating your kids’ old clothes or that slow cooker you haven’t used in months? Though donating your unwanted items is a great thing to do, amid the pandemic, many people have not considered the future of secondhand shopping and charity-based thrift stores like Goodwill. In 2018, Goodwill funded nearly $5.3 billion in charitable services, like educational assistance, job training, and work placements. But now, Goodwill and similar organizations are facing a unique problem: They’re receiving too many donations. To prevent your items from ending up in a landfill, consider the following before you donate. Under the circumstances, this situation is understandable. Thanks to nationwide stay-at-home orders, many took advantage of their newfound spare time to spring-clean and
subsequently donate unwanted items to charity. However, with the confusion about how long the COVID-19 virus can live on clothing, secondhand shoppers have been staying home, worried about the health risks of buying used goods. Famously, thrift stores still keep unsold goods out of landfills. Up to 75% of Goodwill’s merchandise, for example, isn’t sold in their stores. Instead, it’s sent to discount outlets and then into global markets. However, Mexican traders, who account for 30% of business at thrift stores close to the U.S. southern border, and Kenya, the world’s largest buyer of unsold secondhand clothes, have stopped buying during the economic shutdown. Meanwhile, some good-intentioned Americans are leaving their goods outside thrift stores’ front doors, not
realizing that without enough space to house the excess donations, many of these thrift stores will have to pay disposal fees, costing the business potential revenue and sending your items into local landfills. However, Goodwill still wants your donations! You just might have to hold on to your items for a little bit. Check to see if your local thrift stores are open for donations. Many recommend waiting until the influx slows down, but others have expanded their inventory storage and are ready to keep up. Just make sure to follow their guidelines on acceptable items because any broken or worn items only add to their costs. Happy donating!
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