Take a look at our August newsletter!
AUGUST 2024
6358 EDGEMERE BLVD. EL PASO, TEXAS 79925 915-562-8525
11855 PHYSICIANS DR. EL PASO, TEXAS 79936 915-855-6466
Stay Safe During Summer Sports and Beyond How Physical Therapy Can Enhance Your Summer Sports Experience
While we may have just come out of a sports-filled whirlwind with the Olympics, UEFA European Football Championship, and Wimbledon, August is still a time for athletes and non- athletes alike to get active under the sun. At Spine & Rehab Specialists, we’re more than just sports spectators; we play a crucial role in helping our community stay healthy and perform at their best. Recently, we’ve been part of an exciting journey with Sean Bailey, a 400-meter runner who had secured his spot in the Olympics. His story is a powerful testament to how targeted physical therapy and proper training can propel an athlete to the pinnacle of their sport. You can learn more about his training and achievements on our Instagram page. But it’s not just the athletes who need to stay active and take precautions; with the wonderful weather, many people are increasing their physical activity, which I couldn’t recommend more. However, it’s crucial to approach increased activity with care. Staying hydrated and avoiding overheating are basic yet vital practices everyone should follow, especially during the warmer months. As we all get moving this season, I want to emphasize that you don’t have to be an Olympic hopeful to benefit from
a physical therapy evaluation. Many people think you need to compete at elite levels to justify an appointment with a physical therapist. However, injuries can happen to anyone, regardless of their activity level. Whether you’re a weekend warrior, a regular at the gym, or someone trying out a new sport, getting evaluated by a physical therapist is a smart move. Our team specializes in preparing you for the rigors of physical activity, helping to prevent injuries before they happen. Another misconception people have about physical therapy is that you need to be already struggling with an injury to meet with a therapist. We offer direct access, meaning you don’t have to wait until you have a full-blown injury to see us. If you’re starting to feel discomfort or just want to ensure you’re in top shape before ramping up your activity level, you can come in immediately. Preventive care is often the best way to handle potential injuries. We also understand the importance of making these services accessible and easily understood. That’s why we’re active on social media, where you can learn about what we do and how we can help. From posts about our athletes to tips on how to stay active safely, our Instagram and YouTube channels are
resources for anyone looking to improve their physical health. So, consider how a physical therapy evaluation could benefit you if you’re starting a new sport this fall, preparing your kids for their sports season, or just wanting to enjoy the great outdoors safely. Don’t wait for pain to be the reason you visit us. Let’s work together to keep you moving smoothly and pain-free.
Scan the QR code to check out our Instagram for more health insights and behind-the- scenes moments with professional athletes like Bailey!
Do you know a friend who needs PT? Have them call our office! If they mention our newsletter, they’ll score a FREE 15-minute consultation. They can call 915-562-8525 for the Edgemere Boulevard clinic or 915-855-6466 for the Physician’s Drive clinic.
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STAY LIMBER LATER IN LIFE
Try These Stretches to Increase Mobility and Reduce Injury
toward your shoulder until you feel a stretch on the opposite side of your neck. Hold this position for about 15–30 seconds. Repeat on the other side. You can do this several times throughout the day to maintain neck mobility. Upper Back Stretch The upper back stretch is excellent for alleviating upper and middle back tightness. Sit in a chair or stand tall. With your arms about shoulder height, clasp your hands in front of you. Move your chin toward your chest and reach forward with your arms so you are rounding your upper back. Hold for 15–30 seconds and relax. Repeat a few times to reduce tension in the back. Ankle Circles Ankle mobility is vital for balance and preventing falls. While seated, extend one leg in front of you and rotate your ankle slowly in a circular motion. Do 10 circles in each direction, then switch to the other
ankle. This exercise helps maintain joint flexibility and can be done daily. Calf Stretch This stretch is vital for maintaining the flexibility of the lower legs, which is important for mobility. Stand facing a wall with your hands placed at eye level on the wall. Place one foot back with the knee straight and the other in front with the knee bent. Press the heel of the extended leg toward the floor until you feel a stretch in your calf. Hold for 15–30 seconds and switch legs. Incorporating these stretches into a daily routine can significantly improve flexibility, reduce discomfort, and enhance overall function. Always remember to move slowly into each stretch and curtail any movements that cause pain. Consistency is key, and with regular practice, these stretches can help you lead a more active and pain- free life as you age.
Maintaining flexibility and mobility is crucial as we age to enhance quality of life and reduce the risk of injuries. Stretching exercises are an excellent way for older adults to keep muscles elastic, promote relaxation, and improve blood flow. Here are four essential stretches tailored for seniors that are effective and easy to incorporate into a daily routine. Neck Stretch This gentle stretch can help relieve neck and shoulder tension, which older adults commonly experience. Sit comfortably in a chair with your feet flat on the floor. Slowly tilt your head
More Than Just the Numbers Focus on These 5 Wellness Practices by Harley Pasternak
In the world of health and fitness, it’s easy to get lost in the numbers — constantly checking the scale, measuring waistlines, and obsessing over every calorie. However, renowned celebrity fitness trainer Harley Pasternak offers a refreshing perspective with his five fundamentals of health and wellness, which focus more on lifestyle habits rather than the numbers that often define our fitness journeys. 1. Daily Steps: Harley emphasizes the importance of movement. Rather than spending hours in the gym, he advocates for getting your daily steps in. This could mean taking a brisk walk in the morning, opting for the stairs instead of the elevator, or even pacing during phone calls. 2. Unplugging: It’s too easy to be glued to our phones all day. Setting boundaries not to check emails after a particular hour or dedicating time to read a book or meditate, for example, will help maintain a healthier, more balanced lifestyle. 3. Stress Management: Managing stress is another pillar of Harley’s approach. Chronic stress can lead to a host of health
issues, including heart disease, anxiety, and sleep disturbances. Incorporating daily practices like deep breathing exercises, yoga, or even short walks can significantly mitigate stress levels. 4. Healthy Diet: Nutrition plays a crucial role in overall wellness. Instead of counting every calorie, concentrate on the quality of the food you’re consuming. Hydration is also crucial! 5. Resistance Exercises: Resistance training is fundamental to building muscle, burning fat, and increasing metabolic rate. Harley suggests incorporating simple resistance exercises into your routine, such as squats, lunges, or push-ups, which you can do anywhere. You gain direct control over your health and wellness by shifting focus from the scale to these five key areas. Remember, the numbers on a scale are merely indirect results of your daily habits. Focusing on these actionable and controllable aspects of your lifestyle means you don’t need to worry about the scale. You’re building a foundation for a healthier, happier life.
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Create or Join a Cooking Club! A RECIPE FOR GREAT FOOD AND FRIENDSHIPS
Cooking Up a Good Time Each time your cooking club meets, you can embark on a new and exciting culinary adventure! Having a theme for your club’s meetup — like Thai, Italian, or French — can allow your group to spread their foodie wings and learn more about regional cuisine. You can
Cooking clubs can turn a chore into a flavorful event, with your friends acting as the ingredients for a good time and some good food. Let’s face it: Preparing a meal on your own can sometimes be a lonely, uphill slog, but if you cook with others, utilizing a theme, goal, or challenge
to make it all the more exciting, it can be spectacular! Here are two reasons why — and how — you should create a cooking club!
also replicate one of your favorite television cooking competitions, like “Chopped” or “Cutthroat Kitchen,” and turn one of your club’s gatherings into an entertaining spectacle! If you want to embark on a group diet, meal prepping with your group is a great way to reduce food waste and save money by bulk purchasing groceries. Collaborating on a culinary project can help rekindle friendships while exploring a fun hobby with those whose company you adore. If you want to socialize more while creating delectable memories with loved ones and friends, then a cooking club may be your new favorite group hobby!
Friends of a Feather Cooking clubs usually comprise a small group of friends who come together regularly to cook. If you have friends who are
TAKE A BREAK! similarly interested in expanding their culinary horizons, you are well on your way to establishing a successful club! Agree on a time — weekly, bi-weekly, or monthly — to collaborate on themed meals, preparation, or even cooking challenges, and away you go!
TASTY CUCUMBER SUSHI ROLLS
INGREDIENTS • 1 cup uncooked sushi rice • 1 1/2 cups water • 2 tbsp rice vinegar • 1 tbsp sugar
• 1 tsp salt • 2 sheets of nori • 1/2 a cucumber, sliced
lengthwise into thin strips
DIRECTIONS
1. To make sushi rice, combine rice with water in a small saucepot. Add vinegar, sugar, and salt. Bring to a boil, cover, reduce heat, and simmer for 15–20 minutes until water is absorbed. Let cool. 2. Lay a piece of nori on a flat surface. Spread half of the sushi rice evenly over the nori, leaving a 1/2-inch border on one end. 3. Place half the cucumber strips along the other end of the nori. 4. Using your fingers, moisten the 1/2-inch border of the nori with water. 5. Gently roll up the nori, starting from the end with the cucumbers. Then press to seal. Repeat with a second sheet of nori and remaining cucumber. 6. Slice with a serrated knife into 1-inch sections and serve.
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915-562-8525 | www.SpineRehab.net 6358 Edgemere Blvd. El Paso, Texas 79925
1. Prepare Your Body for the Sports Season Ahead With Physical Therapy 2. Simple Stretches to Maintain Mobility as You Age Transform Your Health With Harley Pasternak 3. The Joy of Joining a Cooking Club Tasty Cucumber Sushi Rolls 4. Discover the 4 Organs Your Body Can Function Without INSIDE THIS ISSUE
SPARE PARTS 4 ORGANS AREN’T AS NECESSARY AS YOU THINK
Have you ever wondered about the human body and our “essential” organs? Well, it turns out not all of our organs are as indispensable as you might think. That’s right! Some parts aren’t mandatory to survive, and when one of these organs starts acting up, it might be better to go on without it. There are four organs you can surprisingly live without; the human body still functions just fine! Gallbladder: The Bile Backup The gallbladder is like the body’s bile storage unit, saving some digestive juices for a rainy day — or, more specifically, when you eat a fatty meal. However, if your gallbladder starts struggling (often due to painful gallstones), your liver can take over the job of releasing bile directly into
the small intestine. No gallbladder? No problem! You might just need to watch your fat intake to avoid digestive issues. Appendix: The Mysterious Pouch The appendix is that tiny, mysterious sac attached to the large intestine. Once thought useless, it’s now believed to have some immune function. However, many people go on to live happy, healthy lives without it — especially after it throws a fit in the form of appendicitis. Those who have had their appendix removed can’t tell the difference in quality of life! One Kidney: The Lone Ranger Humans usually have two kidneys, but just one is enough to filter blood and make urine. Many people donate a kidney and continue to lead active,
normal lives. You can even live without any kidneys, but this would require hours of weekly dialysis — not ideal. Reproductive Organs: Optional Equipment Whether due to health reasons or personal choices, some people have their reproductive organs removed, such as the uterus, ovaries, or testes. Their lives go on without these, and research suggests men who have had both testes removed go on to live longer! So, there you have it, four surprisingly expendable organs. The human body is truly a marvel of flexibility and adaptation, managing to keep the show going no matter what!
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