Take a look at this month's newsletter from Spine & Rehab Specialists!
AUGUST 2020
6358 EDGEMERE BLVD. EL PASO, TEXAS 79925 915-562-8525
11855 PHYSICIANS DRIVE EL PASO, TEXAS 79936 915-855-6466
LET’S DIVE INTO AQUATIC THERAPY EVERYTHING YOU NEED TO KNOW ABOUT THE HEALING POWER OF WATER
Hello, everyone! It’s Harry again. What do you think about this weather? Personally, every time summer arrives, I feel a bit like I’m melting. Back home in the Netherlands, temperatures rarely get into the 90s, even in the heart of summer, so I understand the temptation to take a road trip to the gulf or jump into a pool this time of year. Since water has been on my mind, I thought this would be the perfect time to talk about aquatic therapy. It’s pretty much exactly what it sounds like: physical therapy that takes place in the water, specifically in a therapy pool. Aquatic therapy is a key part of what we do here at Spine & Rehab Specialists. Our specialty is finding ways to help people move with ease, whether that’s by stretching their muscles, strengthening their joints, or both, and aquatic therapy is one of my favorite tools. I’ve been even more excited about it lately, because our new clinic on 11855 Physicians Drive has a bigger pool than our old Zaragoza location. It can accommodate two patients and has jets, plenty of gadgets like hand paddles, foam dumbbells, and even an
aquatic treadmill. We’re really taking things to the next level!
Aquatic therapy is a great option for people weakened by an injury or disability or in recovery from surgery. I use it to help older patients who have arthritic joints, and it’s also perfect for athletic rehabilitation because of the unique properties of water. Here’s a quick rundown of what makes aquatic therapy so beneficial.
turning on the jets or adding hand paddles, we can increase that resistance even more. • Warm water helps reduce pain. We keep our pool at a comforting 92 degrees. The warmth helps relax your muscles and joints and reduces pain just like a heating pad.
• Water reduces the pressure on
your joints by lessening the pull of gravity. If a 200-pound man stepped on a scale while up to his neck in water, he would likely weigh in at about 138 pounds. This unique property of water decreases the pressure on your ankles, knees, hips, and back, making it easier to move. That means that if you can’t put your full weight on an injury outside of the water, you may be able to in the pool.
• It’s easier to get a full-body
workout in the water. On land, when you do a biceps curl, your biceps muscles are isolated. Underwater, because of the resistance, you use multiple muscle groups to perform the same motion.
• The hydrostatic pressure of the
water helps you relax. This horizontal compression acts like a soothing weighted blanket. It feels great!
This makes it possible to get a vigorous full-body workout.
A lot of these benefits can translate to your backyard pool, but they’re much easier to attain with the guidance of an experienced physical therapist. If you’d like to hear more about how aquatic therapy could benefit you, just give the clinic a call.
• The density of water creates resistance during exercises.
Working out underwater may be easier on your joints, but it’s not easy . In fact, it’s a great way to build muscle because simple exercises like lifting your arms become more challenging. You don’t even need to add a weight band or exercise tubing like you would on land. By
– Harry Koster
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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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WE OPENED A NEW CLINIC To celebrate we are having a day of Free Screens on August 26, 2020!!
If you or someone you know are experiencing:
Back Pain Sciatica Arthritis Shoulder Pain
Neck Pain Hip Pain Problems with Balance/ Walking
The Free Screen consists of a 15-minute, one-on-one appointment with a Doctor of Physical Therapy!
Details on Back...
Making You Better Today For A Healthy Tomorrow
If you've had pain: Sitting
Doing Yard Work Driving Reaching Over Your Head Getting Dressed
Standing Walking Going Up/Down stairs
Then this is a perfect opportunity for you!
We have limited appointments so call 915-855-6466 today to set up your free screen! What you can do right now to help you feel better A plan for what successful treatment looks like 1. After leaving your Free Screen, you will know: The cause of your pain 2. 3.
11855 Physicians Dr. El Paso, TX 79936
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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915-562-8525 | www.SpineRehab.net 6358 Edgemere Blvd. El Paso, Texas 79925
INSIDE THIS ISSUE
1. COVER TITLE 1.
5 SURPRISING BENEFITS OF AQUATIC THERAPY
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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