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THE PENROSE POST
APRIL 2023
PENROSEPT.COM | 360-456-1444
A few months ago, while helping a patient (I’ll call him Bob) with a hip problem, he told me something surprising. “You know, Jennifer,” he said, “all of these balance exercises you’ve had me do are really helping with my golf game!” I didn’t know Bob was a golfer, but the more I thought about it, the more his revelation made sense. When we worked on his balance, it improved his stability and helped him stay steady during his golf swing. That meant all of the energy and force of his swing traveled down his club and into the ball. He was hitting farther than ever because his body wasn’t compensating for poor balance! I’m not a golfer, but I know quite a bit about the sport because my middle son, Andrew, loves golf. I’m sure we’ll end up watching some of the 2023 Masters Tournament this month so he can learn from the pros’ stances and swings and pick-up techniques from the left-handed golfers. I’ve learned a lot about the rules and history of golf from Andrew’s experiences at our local mini-clinics and summer camps. Before that, my focus was entirely on how golf impacted the body. A lot of Penrose & Associates PT’s patients are golfers, and they tend to need help with the same three injuries. My team is always happy to help! Lower Back Pain — Lower back pain is the most common golfing injury. Swinging a golf Calling All Golfers! PT Can Help With Your Top 3 Injuries
Small-Group Training Sessions Now Being Held in Person!
COME JOIN US
Yoga for Osteoporosis and Arthritis is a modified version of yoga using a chair. This version focuses on poses that increase bone density while improving your posture and mobility. You will FEEL more fluid and taller after this class. Tuesday: Yoga for Osteoporosis and Arthritis, 9 a.m. Thursday: Yoga for Osteoporosis and Arthritis, 9 a.m.
club involves twisting your spine, and if you don’t have enough flexibility in your hips and shoulders, your back takes the brunt of that motion. Over time, golfing with poor posture, alignment, and flexibility can cause severe lower back pain. I’ve seen patients with strained muscles, herniated discs, and even stress fractures! Fortunately, exercise therapy and strengthening techniques can help. Golfer’s Elbow — Like golf-related low back problems, golfer’s elbow is usually caused by poor posture and repeated motions. If you grip your club incorrectly or position your wrists incorrectly, you can irritate the tendons on the side of your elbow. My team treats golfers’ elbows with hot and cold treatments, stretches, and exercises. Rotator Cuff Injuries — Shoulder impingement syndrome and rotator cuff tears are common injuries for golfers. Usually, these injuries happen on the backswing. If your shoulders aren’t flexible enough, you can overload the tendons in your shoulder and end up with pain and damage. Fortunately, we can often help rehabilitate golfers after these injuries without surgery. If you’re dealing with one of these injuries or just want to strengthen your body to prevent them, call or text our office at 360-456-1444 to schedule an appointment. We can also help your friends and family get back on the green! – Dr. Jennifer Penrose
“‘You know, Jennifer,’ he said, ‘all of these balance exercises you’ve had me do are really helping with my golf game!’”
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ADD MORE MOVEMENT TO EACH DAY GET IN BETTER SHAPE
Walk or bike to your destinations. We’re all accustomed to
Getting the movement our bodies and minds need each day can be challenging. Many of us work on computers for hours, only standing to use the restroom or refill our water bottles. But we need to do more than that to stay healthy. When we add more movement to our daily routines, our muscles grow stronger, which helps improve our balance, stability, and coordination. Our bones become more durable and our joints more flexible. It’s no secret that moving helps us live healthier, but going to the gym can be expensive and time-consuming. Thankfully, we can adopt simple daily routines to add more movement to our lives. Here are a few worth trying. Be active on your work breaks. If you work an eight-hour shift, you are entitled to a few breaks throughout your day. Try to use them to be active. Stand up and stretch or walk around once an hour if you work on a computer. Set reminders on your phone so you don’t forget. You can even utilize a standing desk to avoid sitting for extended periods. If possible, get out during your lunch break and walk instead of sitting down. Being active throughout the day will help prevent stiffness and fatigue while improving focus and productivity.
getting in our cars whenever we need to go somewhere, but maybe it’s time to walk or get the bike out instead. If you travel
a short distance for work, consider walking there or riding a bicycle if possible. The same goes for trips to the post office, grocery store, or other locations close to your home. You’ll add some extra movement and sunlight to your days. Take the stairs. If you work in an office building, skip the elevator. If you work from home and have stairs in your house or apartment, walk up and down the steps a few times. You can also take the stairs up to buildings instead of using walking ramps. This adjustment is one of the quickest ways to add exercise into your day, and it doesn’t take much! These little changes can go a long way, but remember that doing these activities once is not enough. They need to become a habit. Perform them every day when possible, and you’ll feel better physically in no time.
How Improved Balance Empowers Your Actions
Balance is essential in everything you do, every day, all the time. Most of the time, you maintain your balance without even realizing it. However, you may notice a decline in your ability to balance as you age or after suffering an injury. You can combat this decline by performing balance exercises, such as yoga, standing on one leg, or walking heel-to-toe. You’ll notice numerous benefits in all aspects of your life when you practice proper balance.
move more freely and easily, making everyday tasks like walking, running, and climbing stairs easier. This can also lead to improved overall fitness and physical health. Good balance can even help if you’ve been suffering from poor posture or back pain, as it improves posture and alignment.
Not all of the benefits of proper balance are physical, though. You can also experience significant mental benefits. Good balance helps reduce stress and anxiety and improves your focus and concentration. This can cause you to do better in work or school while enhancing your overall quality of life. You may also feel more confident or boost your self-esteem since balance can help with general fitness and physical health. It’s never too late to start improving your balance. Try doing yoga or performing balance exercises, and you’ll quickly notice various improvements to your mental and physical well-being.
One of the best benefits of having a solid balance is reducing the likelihood of falling and getting injured. When you have good balance, you’re less likely to trip and fall, which usually leads to severe injuries. Nothing is worse than slipping and breaking a bone or injuring your head, which is why keeping up with balance exercises is vital, regardless of age. Another fantastic benefit of improved balance is increased mobility and flexibility. With good balance, you can
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Every other month, new dieting fads seem to take the world by storm. Some popular diets aren’t beneficial, while others have incredible health benefits, so how do people know what’s worth trying? Luckily, one recent diet out there may be a little bit more credible than the rest: the Nordic diet. Nutritionists, scientists, and chefs decided to create this diet in 2004 to help slow obesity rates and unsustainable farming practices in Nordic countries, but it might help residents of the U.S., too! The Nordic diet emphasizes consuming food high in protein, complex carbohydrates, and healthy fats. Fruits, vegetables, and seafood are common on Nordic diet menus, but what separates the Nordic diet from the others is that it uses canola oil, which has less saturated fat than olive oil and other processed options. You’re supposed to eat a decreased amount of sugar and twice the amount of fiber and seafood than a typical diet. Some phenomenal physical health benefits come with switching over to the Nordic diet. It helps reduce inflammation throughout the body and can even reduce your risk of getting Type 2 diabetes, cancer, and heart disease. Many people who tried the diet noticed decreased cholesterol and lower blood pressure while they followed these guidelines, even saying they lost weight or had an easier time staying in shape. TRY THE NORDIC DIET! Need a Nutritional Boost?
You may have seen the Nordic diet on the news after Noma, a three-Michelin-star restaurant known for its Nordic menu, recently closed in Copenhagen. Food critics and patrons rated this restaurant as one of the best in the world, but the owner found the grueling hours and intense workplace culture unsustainable. So, still wanting to work in the food industry, he converted Noma into a food laboratory. You can change and improve your diet anytime, but experts recommend the Nordic diet for its many health benefits. Make sure you pick up whole grains, fruits, vegetables, fatty fish, and other items next time you go to the grocery store. You’ll be amazed how what you eat can improve how you feel.
TAKE A BREAK!
Cod and Asparagus Bake Inspired by FeastingAtHome.com
This recipe is quick to make and perfect for busy weeknights when eating healthy seems impossible. The buttery cod is low-fat and a great way to include healthy omega-3 and omega-6 fatty acids in your diet.
DIRECTIONS
INGREDIENTS
1. Preheat oven to 375 F. In a 15x10x1-inch baking pan brushed with oil, place cod, asparagus, and tomatoes. 2. Brush cod with lemon juice, then sprinkle with lemon zest. Sprinkle cod and vegetables with Romano cheese. Bake until fish flakes easily with a fork, about 12 minutes. 3. Remove pan from oven; preheat broiler. Broil cod mixture 3-4 inches from the heat source until vegetables are lightly browned, about 2-3 minutes.
• Oil for baking pan • 4 4-oz cod fillets • 1 lb thin asparagus, trimmed • 1 pint cherry tomatoes, halved • 2 tbsp lemon juice • 1 1/2 tsp grated lemon zest • 1/4 cup grated Romano cheese
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360-456-1444 | PenrosePT.com
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INSIDE THIS ISSUE
1. A PSA for Golfers
2. 3 Ways to Move More During the Day The Many Benefits of Improved Balance 3. What Is the Nordic Diet? Cod and Asparagus Bake 4. How Chris Pratt Prepared for ‘Guardians of the Galaxy’
FROM ‘PARKS AND REC’ TO MARVEL FAME Understanding Chris Pratt’s Physical Transformation
Many of us were enjoying the hilarious antics of Chris Pratt’s character on “Parks and Recreation” back in 2010. A few years later, Pratt had been chosen to star in Marvel’s “Guardians of the Galaxy,” which was met with confusion from the fans. Some wondered how the chubby guy from a comedy sitcom would be able to transform into an action star. Even James Gunn, the director of “Guardians of the Galaxy,” was unsure about Pratt before his audition, stating, “Sarah Finn, our casting director, really deserves the credit for Chris because she kept putting his picture in front of me. I was like, ‘The chubby guy from “Parks and Rec”? Don’t be stupid.’”
landing the role of Star-Lord, Pratt posted a picture of himself shirtless on social media, and fans were amazed. He was in incredible shape, weighing 60 pounds less with six-pack abs. So, how did Chris Pratt get into such incredible shape? He had intensive workouts six days a week and a very strict diet. Marvel paired Pratt up with a personal trainer and a nutritionist who had him consume over 4,000 calories a day while drinking extreme amounts of water. He stopped drinking beer and avoided processed foods and sugar. His exercise routine was nothing short of intense. They often included sessions of P90X, running, swimming, boxing, and kickboxing. And he even participated in a triathlon. But Pratt hasn’t let his physique diminish over the past decade. He’s kept up with his routine and looks as physically fit as ever. Pratt didn’t just start his weight loss journey because of his career; he did it for his personal well-being and health. Most of us won’t be able to imitate Pratt’s fitness routine, but we can certainly take inspiration from it to fuel our own fitness endeavors.
Pratt weighed over 300 pounds when he was chosen for the role of Star-Lord, but he was still concerned about his physique. In one instance, the studio sent him a prop and asked for pictures of him with the prop, and he was nervous he would be fired for how he looked. Six months after
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