Take a look at our November newsletter!
physical therapy and rehabilitation
November 2024
3600 Miller Road, Flint, MI 48503 • 810-620-8042 • horizonptflint.com
REACH HIGHER SET STRETCH GOALS TO UNLOCK YOUR POTENTIAL
Setting outsized goals 10 times more ambitious than you think you can achieve might seem like an overreach. But putting the idea into practice can be inspirational. In honor of Extra Mile Day on Nov. 1, I want to focus on insights I have gained recently on the value of setting big goals and going the extra mile to achieve them. As readers of this newsletter know, I have been on a journey of personal growth and development. My Clifton Strengths coach, with whom I have worked for almost three years, has pushed me to see and reach my potential. I have drawn new energy for this work from two insightful business books by entrepreneur Grant Cardone, “The 10x Rule” and “Be Obsessed or Be Average.” To achieve extraordinary business success, Cardone says, you have to set goals that are 10 times greater than you think you can accomplish. These books spurred me to take off the “governor” for my performance — the name of a device that limits the speed at which a vehicle can travel. In the past, there were times I probably could have accomplished a lot more, much sooner, if I had just taken off the governor and gone for it. Reading Cardone’s books has pushed me to realize that the only way to achieve something great is to set a 10x goal. Even if I don’t hit that goal, I will still make more progress than I had imagined.
I have been reflecting on what people I need around me and what mindset I need to aspire to 10x goals. Many people have offered me resources and help, but I brushed aside those offers. I have always reached down to help people lift themselves up. One of Cardone’s principles is to reach up for help from others who have attained more than you. If people who have surpassed you are willing to help you, why not accept? It took me a while to realize that while I have always gone the extra mile to help the kids playing basketball at my community nonprofit, FIint’s Finest, for example, I never looked for anyone to help me, to lift me up. I recently went to a coaching clinic in Washington, D.C., and met coaches who run college programs. These are people whom, at one time, I would never have dreamed of calling or treating as potential peers. Now, I am eager to learn by going to their practices and meeting with them to build my program. They are looking at me as their equal, and I realize I may have something to offer them, too. I also intend to attend one of Grant Cardone’s workshops in Florida this fall, and I hope to speak with him there. Looking back, I realize that I became stagnant for a while. People would look at me and remark on how well I was doing, but the goals I set were ones I was certain to achieve if I just continued to do what I was already doing. I began to question whether I was reaching my potential. Did you drop the ball if you didn’t use all the skills and abilities God gave you to the fullest? What activities bring me closer to my 10x goals? If I’m coming home at night and spending two hours doing laundry or cleaning up work from the office, I am not making progress toward my goals for my children and myself. What tasks can I delegate so I can make more progress? What objectives will enable me to achieve the life I want to live and help others? As Extra Mile Day approaches this month, I hope you can spend some time considering your own 10x goals, both in work and life and draw inspiration from that powerful idea. -Dr. Jerome Adams
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Stroll Your Way to Health
Gentle Exercises to Get Fit Without the Fuss
PILATES Pilates focuses on controlled movements, improving core strength, alignment, and proper breathing techniques. Though this low-impact routine is easy on your joints, you’ll still work up a sweat and improve your strength, balance, and overall quality of life. Pilates also helps reduce stress, enhance sleep quality, and increase energy levels! CIRCUIT TRAINING If you want a complete cardio session that’s gentle on your joints and quick to get done, consider creating a circuit training routine. Begin by selecting a series of low-impact exercises like glute bridges or toe taps. You will perform each move for the same number of reps, then move on to the next exercise without a break. Try to complete the entire sequence as often as possible within 15–20 minutes. Circuit training offers a full-body workout perfect for all experience levels. So, if you’re looking for a workout that delivers results without the high- impact drama, low-impact exercises are your ticket to fitness success. Embrace these gentle routines and enjoy the journey to a healthier you — minus the action movie stunts!
Ever wish you could get a killer workout without feeling like you’re auditioning for a role in an action movie? Low-impact workouts prove you don’t need to jump, jog, or jostle to get your heart pumping and muscles working. Whether it’s stepping into a fitness routine for the first time or rehabbing an injury to meet your health goals, low-impact exercises are a gentle, safe way to get in shape. Grab your water bottle as we power walk through three low-impact routines! WALKING
Regular walks have many physical and emotional benefits. This exercise is terrific for improving balance, managing weight, and boosting mood, and it’s also free to participate in. Walking is gentle on your body, and you determine your pace. If you want to increase the intensity of your walking workout, walk up a hill or use a treadmill at an incline. If losing weight is high on your fitness goals, strive to walk 30 minutes daily, but remember, every step helps!
CLIENT SUCCESS STORIES
“The in-depth assessment and techniques used for both me and my 96-year-old mom all the way from the outskirts of Memphis, TN were impressive. The entire staff was professional and considerate, while listening intently to the patient needs to establish a confident and trustworthy team approach. The facility was clean and outfitted with the latest equipment and invigorating therapeutic exercises to meet each patient’s needs. The environment was upbeat, encouraging, and ‘family-oriented.’ There were no strangers, and everyone was made to feel important and part of the ‘family.’ Our
experience was incredible, rewarding, and beyond reproach. We both had started our therapy routine in Memphis, TN and did not want a lapse in treatment while on vacation in Flint. In the short time we were here, mom said after the second visit, ‘I like my therapist, and I love my exercises.’ For me, that was all I needed to hear! Dr. Adams and his staff are the BEST. Will return if I need PT here in Michigan.” –Marilyn R. And Mineola H.
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How Exercise Helps Heal Spinal Pain More than 4 in 5 people experience back pain, causing reduced quality of life at best and lasting disability at worst. BACKACHE RELIEF
nerves. A physical therapist can help strengthen core muscles in the back, upper thighs, buttocks, and abdomen, relieving pressure on the nerves and preventing further injury to the disc. Stretching coupled with heat and ice therapy also can help patients feel better. SCIATICA The shooting pains brought on by irritation of the sciatic nerve can make patients want to rest, but this may only worsen the pain. Reducing pressure on this major nerve is essential, and a physical therapist can help build the core muscle strength required to accomplish this. Stretching and low-impact exercise can increase circulation and speed healing. Patients can also benefit from training on how to lift and bend in a balanced way to prevent further injuries. STENOSIS This degenerative condition is caused by a narrowing of the openings in the vertebrae. A
The spine can be injured in many ways, from overuse and poor posture to inactivity and obesity. And doing what comes naturally in the throes of back pain — avoiding movement — can worsen back pain. Physical therapy is the go-to remedy for many types of back pain. A customized progressive exercise program can strengthen muscles and improve posture to ease strain on the spine. Here are three lower back problems that are often treated with physical therapy. BULGING DISCS This problem develops when the soft tissue at the center of a spinal disc, a rubbery cushion between the vertebrae, pushes through a tear on the outside of the disc, irritating the surrounding
physical therapist can assess the spine’s mobility and check for problems with balance, posture, or nerve compression in the legs. Progressive exercises can improve the range of motion and stiffness in the muscles surrounding the spine, averting any need for surgery. Physical therapy can also reduce pressure on the spine by strengthening the hip and core muscles and improving the spine’s alignment through better posture. Our physical therapists have helped many patients with lower back pain. We can help you heal by supporting you in a therapeutic exercise program designed for your needs.
Have a Laugh
Greek Chicken and Rice
Ingredients
• • • • • •
2 tbsp olive oil 1 onion, diced
• • • • • •
2 cups chicken broth
1 (14-oz) can diced tomatoes
2 cloves garlic, minced
1 cup uncooked long-grain white rice
2 lbs boneless, skinless chicken breasts, cubed
Juice of 1 lemon 1/2 cup feta cheese
1 tsp dried oregano 1 tsp dried thyme
Salt and pepper, to taste
Directions
1. In a large skillet over medium heat, add olive oil and sauté onion and garlic until softened. 2. Add chicken, oregano, and thyme and cook until the chicken is no longer pink, about 3–4 minutes. 3. Pour in chicken broth, diced tomatoes, and rice. Bring to a boil, then reduce heat to low and cover. Simmer for 15 minutes or until the rice is cooked through. 4. Stir in the lemon juice and feta cheese, then season with salt and pepper.
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3600 Miller Road Flint, MI 48503
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THIS ISSUE Inside
Think Bigger, Achieve More Low-Impact Routines Make Fitness a Breeze Client Success Stories How Physical Therapists Tackle Common Causes of Back Pain Greek Chicken and Rice Curb Your Cough: Discover the Soothing Power of Hot Tea
Quell Your Cough With Hot Tea
SOOTHING, LUBRICATING TEAS While mucilage may sound like the name of an old-fashioned glue, it is actually a viscous, gelatinous plant substance that soothes and moistens irritated tissues. Mucilage is found in teas containing licorice root, marshmallow root, and mullein. EXPECTORANT EFFECTS An expectorant can lubricate your airways and thin the mucus in your respiratory system. This, in turn, makes your cough more productive, easing discomfort, expelling bacteria, and helping heal your airways more quickly. Teas containing ginger and mullein offer this benefit. OPENING AIRWAYS
The rattle of coughing is the soundtrack of winter, and about 1 in 5 adults suffer from coughs during the peak cold and flu season. While coughing can signify serious illness, sufferers need short-term relief more often. You should always ask a health care professional for advice when you are ill. But simpler, natural treatments for an irritating cough may be as close as your kitchen cupboard: A steaming cup of hot tea can soothe irritation in your throat and chest. As winter draws near, consider stocking your shelves with teas offering these therapeutic effects.
ANTI-INFLAMMATORY PROPERTIES Licorice root, chamomile, elderberry, and green tea are all linked to reducing inflammation in airways. Licorice root also has anti-spasmodic properties that can help calm irritated tissues, and it is an ingredient in many leading tea brands, including Traditional Medicinals, Yogi, and Pukka. However, it’s best to consume licorice root tea in moderation. While the U.S. Food and Drug Administration deems licorice root safe, consuming large amounts can cause side effects, including high blood pressure.
Some of the most popular herbal teas also help ease cold symptoms. Eucalyptus teas
can help open up constricted airways, and teas containing peppermint and thyme also relieve sinus and cold symptoms. In all cases, you can amplify tea’s therapeutic benefits by adding a spoonful of honey! Honey’s throat-coating consistency soothes irritated tissues.
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