PT Doc Physical Therapy - May 2024

Take a look at our May newsletter!


Hours of Operation: Monday–Friday 8 a.m. – 5 p.m.

May 2024



‘Star Wars’ Memories for May THE WAIT WAS WORTH IT

May 4 is “Star Wars” Day, and ironically, it was my father’s birthday as well, which brings a very special memory to mind. I was and am a huge “Star Wars” fan. I had all the action figures when I was young, and yes, they are called action figures, not “dolls.” Only girls play with “dolls,” and at that age, girls are “yucky.” (I later changed my mind about that.) I had the “Star Wars” collector cards

a school day after they had to wake me up three times. If they had played “Star Wars” at school, I would not have had any problem waking up and going to school. That’s my patented answer, and I’m sticking to it even today. We were going to get to the theater with plenty of time to get a good seat. This was the plan. We hopped in “Big Brown,” the name we had given our car, a 1976 Pontiac LeMans with vinyl bench seating. We had to wait to sit on the seats so we didn’t burn our legs. Sitting on vinyl seats in the sun was like sitting on hot coals! We drove to Regal UA Crossbay on Crossbay Blvd. We were four hours early! Why? Because we were going to get awesome seats for the most anticipated movie of our lives! I can feel the excitement in my skin just thinking about it. But when we got to the theater, we found out just how anticipated this movie was. The line was around the block. In fact, we couldn’t even see the end of the line! Our mouths dropped open. People must have slept out in front of the theater the night before! Holy cow! We spent the next four hours waiting in line, hoping to get in to see the movie. My skinny little legs were breaking, trying to stand up. Half the time, I had to sit on the floor. What an ordeal. So, are you wondering if I would wait four hours to see it for the first time again? OHHHH yeah! For sure! It was amazing and well worth the wait. What a memory. Let me know if any of you have a “Star Wars” memory you’d like to share. Did anyone else see “Return of the Jedi” on opening weekend like me?

and a stuffed animal of Chewbacca to protect me while I was sleeping. I watched all the movies many times. The third movie to come

out after “The Empire Strikes Back” was “Return of the Jedi.”

There was so much hype around this movie, so we knew we had to get to the theater early to get tickets. This was a time when there was no internet and no assigned seats: first come, first served for all! So, my brother and I were thrilled the morning when my dad said, “Let’s go see it today.” We jumped out of bed so excited. It was May 23, 1983, and I was 10 years old. This was going to be a great day! We looked up the movie times

in the newspaper, devoured breakfast, and got ourselves

ready at “light speed”... (yes, pun intended). My parents watched in amazement at how quickly we got ready in comparison to a school day. There was no comparison. They liked to remind me of that day right when I was rolling out of bed on

Thank you, George Lucas, for the memory! And thanks, Mom and Dad, for making it happen.

–Dr. Robert Morea

718.747.2019 • THEPTDOCTOR.COM • 1

Published by Newsletter Pro

SPRING INTO WELLNESS Refreshing Ways to Revitalize Your Health Routine

Find Friends A workout buddy can keep you invested in your routine. They’ll keep you motivated and accountable — it’s much

Spring is the season of renewal and rejuvenation, so there’s no better time to revitalize your health and wellness routine. New routines can boost your motivation and keep you engaged. From workouts to diet, it’s time to get out and take advantage of the sunshine! Get Outside Winter is fierce, unrelenting, and notorious for derailing outdoor fitness routines. It’s finally warm enough to exercise outside, so mix things up and get outside. Jump on a bike and ride through the wind. Slip on your jogging shoes and run through the neighborhood. Put on your swimsuit and head to the pool. Nature is full of challenging and fun activities, so take advantage of the warm weather before the next winter arrives. Spice Up Your Routine If you’re into yoga or weight training, try new exercises. A new routine ensures you won’t miss any muscles while keeping you engaged. When the treadmill becomes a dreadmill , do your cardio on an elliptical or stationary bike. Grab some free weights if you’re starting to find weight machines dull. There’s always an alternative to keep things interesting.

harder to skip a workout if someone’s relying on you. Even better, a partner can keep you safe if you’re weight training. Consider enrolling in a class if you have trouble finding someone to work out with. Not only can you learn new fitness tips and tricks, but you can also make friends. Springify Your Diet Winter typically involves plenty of warm comfort meals, such as soups and hot chocolate, but spring is blooming with other options. It offers an array of refreshing and delightfully light dishes. Strawberries, pineapples, and avocados are best these months, along with many other delicious foods perfect for salads and smoothies. Shake up spring and keep to your regimen. There’s no better time to build healthy habits, especially in May’s warm weather. Take a jog with a friend, and afterward, enjoy a strawberry smoothie, and you’ll surely have an exceptional season.


of dog-friendly food is also essential, with the quantity adjusted based on the hike’s duration. A collapsible bowl will be handy for feeding your canine companion during breaks. First-Aid Kit Safety should always come first. A dog first-aid kit is indispensable for addressing unexpected issues on the trail. These compact kits typically include dressings, bandages, and tools for removing ticks or thorns. Being prepared for minor injuries ensures you can safely complete the hike without making any injury worse. Boots While some dogs may resist wearing boots, they can be a lifesaver in challenging terrains. Opt for boots that protect without compromising comfort. Though you likely may avoid trails with terrain that could harm your

dog’s paws, having boots in your pack is, at least, a proactive measure for unforeseen circumstances, ensuring your canine companion’s paws are protected if needed. Waste Bags Be responsible out on the trail. That means bringing poop bags. Attach them to the outside of your backpack or tote bag for convenient access once your dog has completed its business. The “leave no trace” practice will help maintain the pristine beauty of the trail for everyone to enjoy. Emergency Harness Preparedness is critical, and an emergency harness adds an extra layer of safety. A proper harness will allow you to carry your dog on your back in an emergency. This versatile harness ensures that you can provide assistance in challenging situations.

Setting out on a hiking adventure with your furry friend is a rewarding experience, but ensuring their safety and comfort on the trail requires careful consideration of essential gear. Before heading out, consider your dog’s unique needs and preferences so it’s an enjoyable and bonding adventure for you both. Here’s an introduction to some must-have hiking gear for your canine companion. Food and Water One of the most important aspects of hiking is staying well-nourished and hydrated. Packing more water than you think may be necessary is crucial, especially on a trail where natural water sources may be scarce. An ample supply

2 • 718.747.2019 • THEPTDOCTOR.COM

Published by Newsletter Pro

The pursuit of health is a never-ending journey, and there is always more we can do to better ourselves. New revelations about effective lifestyle changes ensure there’s always more to know. No. 1: Don’t skip breakfast. Breakfast is the most important meal of the day, but busybodies and dieters frequently forgo this morning meal to their detriment. A recent study showed that regular breakfast correlates with a healthy cardiovascular system and a reduced risk of stroke, diabetes, obesity, and hypertension. Another study revealed that people who skip breakfast are less likely to lose weight. Breakfast can be anything from buttered toast to yogurt and granola. But the best options are high-protein, low-calorie choices. No. 2: Drink coffee after breakfast. Speaking of breakfast, wait until after your morning meal for your daily cup of joe. Drinking coffee before you eat can slow your glucose control, causing blood sugar spikes. It will also reduce caffeine’s efficacy, as it increases your cortisol levels too early. No. 3: Keep a water bottle on hand. Hydration is the key to wellness. Every cell in your body demands a constant supply of H2O, so drink water. It’ll abate headaches while giving you better sleep, a sharper mind, and a better mood. It’s recommended that you drink half your body weight in ounces. If you weigh 150 pounds, drink 75 ounces. 4 Expert-Backed Tips for Better Health

A reusable water bottle to help measure your intake is an excellent helper in this mission. If you just can’t drink that much, eating fruits and vegetables with high water content can help bridge the gap. No. 4: Don’t stress about wellness. The purpose of wellness is to improve your life. If you resent and stress about your diet, change it to something that suits you better, like flexible dieting. If you don’t want to wake up early and exercise before work, don’t. The best thing you can do for yourself is stay mindful. Be aware of what, when, and how much of everything you consume. Just don’t stress if you’re not perfect all the time. Everyone makes mistakes, but you can always get back on track.



INGREDIENTS • 8 skin-on chicken leg and thigh pieces

• 3 cloves garlic, minced • 1 tbsp Dijon mustard • 2 tbsp Worcestershire sauce • 2 tsp ground cumin • 1 1/2 tsp smoked paprika • Salt and pepper to taste

• 1 1/3 cups ketchup • 2 tbsp brown sugar

• Juice and zest of 1 orange • Juice and zest of 1 lemon


1. Place chicken in a large resealable plastic bag. Combine all other ingredients in a small bowl. 2. Reserve 1 cup of the sauce and add the rest to the plastic bag. Toss to evenly coat the chicken and marinate overnight. 3. In a small saucepan over medium-high heat, add remaining sauce and bring to a boil. Reduce heat and simmer to thicken sauce, about 10 minutes. Set aside. 4. On grill set for medium-high heat, arrange chicken skin side down. Cook until grill marks form, about 4 minutes. Flip chicken, cover grill, and cook until a thermometer inserted into thighs reads 165 F, about 20–25 minutes. 5. Serve with remaining sauce.

718.747.2019 • THEPTDOCTOR.COM • 3

Published by Newsletter Pro



212-73 26th Ave. Bayside, NY 11360

Hours of Operation: Monday–Friday 8 a.m. – 5 p.m.

1. ‘Star Wars’ Memories for May 2. Rejuvenate Your Routine With 4 Spring Wellness Changes Paws and Paths! 3. 4 Tips for Optimal Health and Wellness Citrus BBQ Chicken 4. Retracing Your Steps for Better Health INSIDE THIS ISSUE REVERSE YOUR ROUTINE The Physical and Mental Gains of Retro Walking

Psychologists and self-help gurus say it doesn’t help to dwell on where you’ve been. But what if walking backward — literally — could benefit your health? According to a 2023 CNN health report, walking backward is a unique exercise regimen with potential advantages for your joints. Contrary to traditional forward walking, retro walking, as it is often referred to, engages different muscle groups, fosters improved balance, and contributes to overall fitness in various ways. One of the primary benefits is the engagement of muscle groups not heavily used in forward walking. When walking backward, you use your hamstrings, calves, and glutes to a greater extent. This variance in muscle engagement can lead to enhanced strength and toning, providing a good workout. Walking backward can be particularly beneficial for those recovering from injuries and/or dealing with joint issues. The unique motion of retro walking puts less strain on the knees, making it a safer alternative for damaged joints that still delivers cardiovascular benefits through a low-impact workout. As people age, balance and coordination are crucial components of overall fitness. Retro walking challenges both brain and body to adapt to a different spatial orientation,

enhancing coordination. For older adults looking to maintain or improve their balance, retro walking can be a tactic to reduce the risks of falls and related injuries. Just start slow. The psychological benefits of walking backward also cannot be overlooked. It’s just plain fun to walk backward, and the low stakes of this exercise can excite those doing it to continue adhering to it. While walking backward may seem unconventional, the benefits are compelling. From targeted muscle

engagement to reduced joint impact and enhanced balance, incorporating retro walking into your fitness routine can be a valuable addition. As always, it’s best to ask your primary care physician if it would suit your unique needs.

4 • 718.747.2019 • THEPTDOCTOR.COM

Published by Newsletter Pro

Bone Strengthening and Balance Training Workshop

Do you have osteoporosis or osteopenia? Would your bones withstand the impact if you fell? Learn how to increase bone density naturally to reduce your risk of breaking a bone. The bioDensity machine has been proven to build bone density at 2%–4% per year. It’s safe and easy! And covered by health insurance.

bioDensity machine (left)

Do you feel unsteady when you walk? Are you afraid of falling? Learn how to improve your balance and reduce your risk of falling! Protect yourself with advanced and effective balance training techniques. Free Screening Day on Wednesday, May 22. Call us today at 718.747.2019 to hold your spot. FREE SCREENING

The Physical Therapy Doctor 212-73 26th Ave. Bayside, NY 11360 718.747.2019

Discover Relief and Renewed Mobility at PT DOC Physical Therapy Clinic!

Struggling with hip joint discomfort? Don’t let osteoarthritis, bursitis, or post-hip replacement surgery hold you back! Our expert team at PT DOC offers personalized physical therapy solutions tailored to your specific needs. Osteoarthritis Relief: Say goodbye to hip pain and stiffness with our specialized exercises and hands- on techniques designed to improve joint mobility and reduce inflammation. Regain your active lifestyle with confidence! Bursitis Be Gone: Don’t let bursitis dampen your days. Our skilled therapists will guide you through targeted exercises and gentle manual therapy to alleviate pain and restore hip function, so you can move freely once again. Post-Hip Replacement Support: Embark on your journey to recovery with PT DOC. Our comprehensive rehabilitation program post-hip replacement surgery focuses on strengthening surrounding muscles, enhancing flexibility, and promoting proper gait mechanics for a smoother transition back to your daily activities. Experience the difference at PT DOC Physical Therapy Clinic and reclaim your life today! Schedule your Free Screening now with Dr. Johnny Gonzalez - PT and take the first step toward a healthier, pain-free hip joint. Free Screening Day on Wednesday, May 22. Call us today at 718.747.2019 to hold your spot. FREE SCREENING

The Physical Therapy Doctor 212-73 26th Ave. Bayside, NY 11360 718.747.2019

Page 1 Page 2 Page 3 Page 4 Page 5 Page 6

Made with FlippingBook Ebook Creator