Take a look at our newsletter this month!
WEST HILLS 7230 MEDICAL CENTER DRIVE, SUITE 401 WEST HILLS, CA 91307 WEST LOS ANGELES 10474 SANTA MONICA BLVD., SUITE 435 LOS ANGELES, CA 90025
WWW.M3PT.COM / LA · 310.275.4137 / WEST HILLS · 747.888.3562 / MAY 2020
M3 AND ME
STRENGTH IN MOTHERHOOD THE WOMEN WHO INSPIRE ME
First and foremost, I hope this newsletter finds you and your family well. At the time of writing, the coronavirus outbreak is looking pretty dire, and if you’re like me, you’re probably having to rethink a lot of traditional family events. For instance, I think it’s safe to say that my loved ones and I won’t be going out for our usual Mother’s Day brunch. I know it’s for the best, but it’s sad to have to pass up what has been a very special tradition of ours. My family is very matriarchal, defined by three generations of mothers. That’s why I’ve gone out with my sister, my mother, and our 99-year- old grandmother every year to have a celebratory brunch. It’s our chance to put our feet up and not have to cook anything! Maybe some of the men in the family can step up this year. And while we may not be able to spend time with our grandmother, this year puts a special emphasis on her legacy. My grandmother has always been the backbone of our family. She’s one of the most resilient people I’ve ever met, and she’s no stranger to adversity. As a Japanese American born in LA, my grandmother endured one of our nation’s darkest moments. She and her family were
taken from their home and thrown into an internment camp after the United States entered World War II — despite the fact she’d never even set foot on Japanese soil. Nevertheless, my grandmother refused to let the dehumanizing conditions of the camp define her, and she went on to raise a family with compassion and grace. When times are tough, I often look to the example she’s set.
Now that I’m a mother myself, I’ve come to appreciate my mother and grandmother even more. Having a child seems to flip a switch in your brain that doesn’t turn off — your children fill you with an intense motivation to protect and care for them. I’d often heard this, but I was still surprised at the depth of this maternal instinct. While I strive to always be there for my daughters, my mother and grandmother have been invaluable. They set a wonderful example of how to raise a family, and I’m proud to walk in their footsteps. Being a parent in uncertain times is incredibly difficult. But I draw strength from the incredible women who raised me and the love I have for my daughters. To all the mothers out there, you are powerful beyond measure. Let’s shape a brighter future for our families.
“AS A JAPANESE AMERICAN BORN IN LA, MY GRANDMOTHER ENDURED ONE OF OUR NATION’S DARKEST MOMENTS.”
Of course, my mother is inspiring in her own right. As a schoolteacher, she’s always been strong, smart, and great with kids. She’s definitely better at helping my girls with their homework than I am! Sadly, I only had her as a teacher once while I was in school when she was brought in as a substitute teacher. It was a special moment, but I’ll admit I felt a little jealous to have to share time with my mother with the rest of the class.
Happy Mother’s Day,
–Mariko Edwards
LA · 310.275.4137 / WEST HILLS · 747.888.3562 | 1
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SHOULD YOU SKIP YOUR WORKOUT IF YOU DON’T FEEL WELL? WHY SOME EXERCISE IS BENEFICIAL WHEN YOU’RE SICK
Getting sick is terrible, especially if you’re trying to stick to a consistent workout routine. You may think sickness means more rest days — but in fact, depending on your symptoms, continuing to exercise could be a good thing. While it may seem like common sense to avoid exerting yourself too much when you’re feeling under the weather, the effects of exercising while you’re sick are a bit more nuanced than you think. If you’re sick and trying to decide if you should try to get a workout in, assess where you feel your symptoms. Are they only above the neck? Or are they above and below the neck? Symptoms of a head cold, such as a runny nose, a mildly sore throat, and some congestion, shouldn’t keep you from exercising. At the very worst, you might just have to cut back the intensity of your workout. If you usually go for a run, try decreasing the time of your run or going for a walk instead. There’s actually evidence that exercise can help alleviate symptoms located above the neck when you’re sick. For instance, walking and jogging can help clear up congested
nasal passages. Many runners will attest to the fact that their workout actually helps them feel better when they’re sick. There’s also evidence that yoga can boost your immune system and ease aches
related to sinus issues. Saying “om” might even help too, as one study found humming could actually aid in opening clogged sinuses.
If you have a fever or any type of stomach problem, however, you should skip your workout altogether. And if your workouts seem to exacerbate your sickness, take a break until the sickness subsides. That said, it’s nice to know that it takes more than a little case of the sniffles to throw off your workout routine!
NEED A LAST MINUTE GIFT? TIPS FOR AN AMAZING BACK MASSAGE
Sometimes, the best gift someone can give is a great back massage. Now that Mother’s Day is approaching, it might be a perfect time to give that gift to that special woman in your life! Or, maybe there’s someone else who deserves a bit more appreciation this May, even if they don’t have their own holiday. Here are some tips for your next back massage. First, you’ll want to find a comfortable spot. Would they prefer laying down? Sitting up? Make sure you have enough space to reach their lower back, where a lot of tension can sit. Check their skin for any sores or redness before starting any massage. If they say their arms or legs are starting to feel numb, stop massaging that area. If you plan to use a lotion during your massage, stop using it if it causes rash or itching. When starting the massage, begin at the bottom of the lower back and move your hands slowly to help them relax. You should stay conscious of
your body movement; this will protect your own muscles in your back, shoulders, and arms. As you work upward on both sides of their spine, go all the way upward to their shoulders. When you’re making circular motions, be sure to move your hands upward, and apply more pressure with your thumbs. When you reach the top of their spin, move across shoulders and start moving down the upper arms. When moving downward, try to apply less pressure. You should ask whether you’re using too much or too little pressure, or if they feel any pain. Don’t massage painful areas, or just touch very lightly. If you’re not sure what to do with your hands on the back, percussive strokes (like patting a drum) and fanning techniques (pressing your thumbs outward, one at a time) are simple and effective methods. We hope you and your loved ones have a lovely May!
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M 3VENTS FLEX AWAY THE PAIN THIS MAY!
May can be a busy month, especially when you’re planning Mother’s Day surprises! If you’re looking for ways to keep you and your mom both pain-free and in shape, this could be a great add-on for your planned activities. We even have a special event to show how yoga can provide rewarding stress relief while reducing high blood pressure and bodily pain. Did you know that yoga is over 5,000 years old? With over 100 styles of yoga and being one of the most popular healthy ways to exercise, everyone can benefit from our exclusive West Hills yoga demonstration!
747-888-3562 to learn more times available and sign up! This is a great opportunity to learn more about yoga, and how it can help the body’s wellness.
• Back and Sciatica Pain Workshop: Wednesday May 27; 6:30 p.m.
WEST LA:
• Shoulder Pain Workshop: Tuesday, May 19; 6:30 p.m.
Free workshops, again? We know it’s super exciting! But we don’t have space for everyone; if you’d like to guarantee your spot, give us a call today. West Hills: 747-888-3562; West LA: 310-275-4137.
WEST HILLS:
• SPECIAL EVENT: Yoga Demonstration: Saturday, May 2. Call the office at
TAKE A BREAK
AVOCADO MAYONNAISE Your entree is only as good as the seasonings and sauces that accompany it. We guarantee you’ll be looking for excuses to pair this vegan avocado mayonnaise with all your meals!
INGREDIENTS
• 2 ripe avocados • 1 tsp chipotle peppers in adobo sauce • 1 tsp Dijon mustard • 1 tsp lemon juice, freshly squeezed • 1/2 tsp salt • 1/4 cup olive oil
DIRECTIONS
1. In a food processor, blend avocados, chipotle peppers in adobo sauce, Dijon mustard, lemon juice, and salt for 1 minute. 2. Scrape the mixture down the sides of the bowl. 3. Turn the processor on again and slowly pour in olive oil. 4. Blend for 1 minute or until smooth.
LA · 310.275.4137 / WEST HILLS · 747.888.3562 | 3
Published by The Newsletter Pro • www.TheNewsletterPro.com
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INSIDE THIS ISSUE
1
Strength in Motherhood
2
Should You Skip Your Workout if You’re Sick?
2
Tips for an Amazing Back Massage
3
M 3vents
3
Avocado Mayonnaise
4
Bird-Watching for Beginners
FORMERLY KNOWN AS WILSHIRE LINDEN PHYSICAL THERAPY — SAME TEAM, NEW NAME!
WHY MAY IS THE BEST MONTH TO START BIRD-WATCHING FOR BEGINNERS GEAR UP
Bird-watching is like a lifelong scavenger hunt that you can play anywhere on Earth. The activity provides a mixture of science, travel, and beauty, and it’s a chance to get outside for feathered adventures and quiet reflection. The month of May is a great time of year to go birding because rising temperatures prompt spring migration. So if you’re eager to begin bird-watching, there’s no better time than now. Here are some tips to get started. EDUCATE YOURSELF Thousands of species of birds span all corners of the
One of the best things about birding is that you don’t need a lot of equipment to do it. As long as you’ve got your field guide and comfortable walking shoes, the only other thing you’ll need is a pair of binoculars. And they don’t have to be fancy. As long as they can zoom in on faraway trees and perches, they’ll work for now. You can always upgrade later. GO EXPLORING Your very first birding excursion is important because you don’t want to be overwhelmed or underwhelmed. So use your field guide to home in on a single bird and go find it. It may be local, or you can plan a trip to a specific bird’s natural habitat. Stay focused and don’t get distracted by other species. The thrill that comes with spotting your first bird will keep you coming back to find the rest. Bird-watching is a wonderful hobby because it’s easy to get started and can last a lifetime. As long as you can walk, drive, or look out a window, you can be a birder. So what are you waiting for? Get out there and find some birds!
globe. That’s why finding them is an exciting prospect — there’s no end to the hunt! Start by researching birds that are native to your location. Purchase a field guide with pictures of each bird and maps of their range and use it to figure out where different birds live. From there, it’s easy to pick your first spotting goal. You can even get yourself extra excited by watching a few bird documentaries.
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