Horizon PT - April 2020

physical therapy and rehabilitation April 2020

3600 Miller Road, Flint, MI 48503 • 810-620-8042 • horizonptflint.com

Path to a Happy Life What is personal integrity? I think many people hear the word integrity and think, “Yeah, I know what that is.” By definition, integrity is the idea of being honest and having strong moral principles. That’s certainly what I thought integrity was all about. But earlier this year, I took a training course called Personal Integrity with my consulting group. This course completely changed the way I think about integrity. We all want to be happy in life. This course covered a lot of different areas and showed how having personal integrity is the foundation of happy living. Strong personal integrity comes with a code of honor that was covered in this course. Here are its 15 principles. 1. Never desert a comrade in need, in danger, or in trouble. 2. Never withdraw allegiance once granted. 3. Never desert a group to which you owe your support. 4. Never disparage yourself or minimize your strength or power.


The textbook definition of integrity is “firm adherence to a code of especially moral or artistic values.” This isn’t exactly true. When you live by this code of honor, it’s clear that the true definition of integrity is “knowing what you know and having the courage to say what you know.” Integrity is being able to see things as they are in front of you and being able to make decisions based on what you see. We work with a lot of different people, and we all deal with different trials and tribulations in life. When you understand these different challenges and learn how to navigate themwith integrity, it makes life easier. That’s what the code of honor aims to help us do. Take No. 1 for example, “Never desert a comrade in need, in danger, or in trouble.” What this is saying is when somebody is truly your friend, you won’t leave them out to dry when they really need you. Then there’s No. 14, “Never need praise, approval, or sympathy.” We shouldn’t seek out the opinions of others in order to live a happy life. That’s a sign of low self-esteem. Live for you. It shouldn’t matter if someone says, “You’re doing a good job!” You can enjoy the recognition, but you should already know that you’re doing a good job and be satisfied with that knowledge. The course was really interesting. We hit these key points, and they really expanded the way I think about integrity. Personal integrity comes fromwithin. No one can give us integrity, and we can’t take it from someone else. We can learn integrity by example, but ultimately, we must build our own integrity based on our own code of honor. Integrity holds you true to yourself. That is the only way you can live a happy life.

5. Never need praise, approval, or sympathy. 6. Never compromise with your own reality. 7. Never permit your affinity to be alloyed.

8. Do not give or receive communication unless you deserve it. 9. Your self-determinism and your honor are more important than your immediate life. 10. Your integrity to yourself is more important than your body. 11. Never regret yesterday. Life is in you today, and youmake your tomorrow. 12. Never fear to hurt another in a just cause. 13. Don’t desire to be liked or admired. 14. Be your own advisor, keep your own counsel, and select your own decisions. 15. Be true to your own goals.

-Dr. Jerome Adams



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Tips for Raising Strong, Confident Women ENCOURAGING YOUR LITTLE GIRL

Self-empowerment will be a crucial skill in their lives, so encourage a mindset focused on growth through the process of learning. Teach them how the brain grows and adapts rapidly whenever we encounter failure and that failure and mistakes are a part of life. Once they understand that failure isn’t permanent, they’ll be inspired to take risks and solve their problems. Trust your daughter while teaching grit. Psychologist Angela Lee Duckworth studies successful people in a wide variety of fields, from business to the military, and has found that the quality most successful people share is grit. The ability to stay engaged with tough tasks for a long period of time is a skill that takes a long time to build, but it’s not impossible for your girl to begin developing grit right now. Duckworth believes the growth mindset can start young girls on a path to embracing failure and moving forward from it. However, a lack of trust in your daughter can suffocate her growth. Despite all the adult-directed activities we give our kids, we need to step back and let themmake some of their own decisions. We can give them encouragement and help along the way, but for the most part, we need to trust they can solve problems on their own.

In a time when it’s so easy to let technology and school run your child’s life, what’s your role as a parent or guardian? We often hear motivational quotes talking about the importance of risk-taking and resilience, but it can be tough for little girls to learn from just YouTube videos and school alone. Here’s how you can encourage your daughter to spark her own confidence during her toughest moments. Encourage bravery and a growthmindset. Even children can feel pressured to perform to high standards yet stay within their comfort zone. They might think, “I’m not strong enough to climb this tree.” But whether it’s climbing trees or building things with others, small feelings of bravery can grow larger as they grow older.

When you put faith and trust in your little girl to handle her most difficult problems, she’ll learn to do the same for herself.

A Pain-Free Tomorrow OUR PAT I ENTS SAY I T BEST

“It was a truly wonderful experience using this location for my physical therapy treatment. The staff was full of nice and caring individuals who always made me feel welcome. I was wary at first because I was going into physical therapy at only 20 years old, but they got me all the treatment I could have asked for, and they never made me feel out of place. I would highly recommend Horizon Physical Therapy if you are looking for a great place to better yourself.”

“Everyone at Horizon Physical Therapy was very helpful and attentive. They are very professional and knowledgeable in their jobs.”

–Nikki Harper

–Jacob Crain




Protect Your Joints From Bad Smartphone Habits

• Switch ears. Do you cradle the phone between your neck and ear when talking? Make sure to switch ears regularly so your neck isn’t craning to one side for very long. • Keep your head up. Avoiding craning your neck down to look at the screen. Keep your chin up and hold your phone at eye level like you’re about to take a picture. • Take breaks. Set your phone down every 20 minutes and take a walk or stretch. If you suffer from discomfort after smartphone use, stretching and heating/cooling pads can alleviate pain. But if the pain remains or is preventing you from enjoying other activities, you may need to seek professional help. Your physical therapist at Horizon Physical Therapy can help you restore joint mobility and muscle strength with a customized treatment plan. Your PT can also teach you strategies for preventing smartphone-related pain.

When texting and cellphones became commonplace, doctors were surprised to see a rise in a problem they called “text neck.” This phrase applied to headaches, shoulder pain, and arm pain due to excessive text messaging. As cellphones gave way to advanced smartphones, more people began reporting this painful condition. Spending hours craning your neck to look down at your phone when watching videos or scrolling through social media has its costs. Pain in the thumbs and wrists is also a common side effect of excessive smartphone use. This condition, called De Quervain’s tenosynovitis, is inflammation of the tendons. It’s the result of many hours spent texting, emailing, or playing games on your smartphone. Both text neck and De Quervain’s tenosynovitis are forms of repetitive strain injuries. Our lives have become heavily dependent on technology to work, stay informed, and remain connected with our loved ones. We cannot cut smartphones entirely out of our lives, but we must be aware of the long-term impact using technology can have on our posture, joint movement, and muscle strength. Here are some good strategies to help you protect your joint health. • Stick to short textmessages. If you need to send a longmessage or anticipate a lengthy conversation, it’s better tomake a phone call.

Call 810-620-8042 and ask what you can do to protect your joint health from bad smartphone habits.

Have a Laugh

Easy Deviled Eggs

Inspired by TasteOfHome.com


• • • • • •

1/2 cup mayonnaise

2 tbsp milk

Salt, paprika, garlic powder, and pepper, to taste

1 tsp dried parsley flakes

1/2 tsp dill weed

• •

12 large eggs, hard-boiled

1/2 tsp fresh chives, minced 1/2 tsp ground mustard

Fresh parsley, minced, and paprika for garnish


1. In a large bowl, combine mayonnaise, milk, parsley flakes, dill, chives, mustard, salt, paprika, garlic powder, and pepper. Mix well and set aside. 2. Cut eggs lengthwise and remove yolks carefully to preserve egg whites. 3. In a small bowl, mash yolks. 4. Mix mashed yolks with mayonnaise mixture. 5. Spoon or pipe the mixture back into the egg whites. 6. Garnish with fresh parsley and paprika. Refrigerate before serving.



3600 Miller Road Flint, MI 48503



The Definition of Integrity

Tips for Raising Strong, Confident Women

Our Patients Say It Best

Are Smartphones Bad for Your Joints?

Easy Deviled Eggs

Laughter Yoga’s Rise as a Global Health Movement



jokes to laugh. Fake laughter is just as beneficial as the real thing because the body can’t tell the difference between the two.

We’ve all heard that laughter is the best medicine, and it turns out that human physiology supports this claim. When we laugh, our body releases a flood of feel-good chemicals and neurotransmitters. Our blood flow increases, and our production of cortisol, a hormone associated with stress, decreases. Oh, and laughing also burns calories! The feel-good, endorphin-inducing benefits of laughter are exactly what prompted Dr. Madan Kataria to develop laughter yoga in 1995. Laughter yoga incorporates breathing, stretching, clapping, and of course, laughing. Kataria developed the initial idea after coming across research into the benefits of laughter on overall health and well-being. He began to put the research into practice by telling jokes to his patients, and after seeing the positive effects, he took his material to a local park. Parkgoers, who were initially skeptical, joined in on the practice, and the first laughter yoga club was born. The laughter meetup had everyone in high spirits —until the group ran out of jokes. Unsure of what to do next, Kataria found another medical book suggesting the group didn’t need

Collaborating with this wife, Madhuri, Kataria combined

common yoga warmups and breathing techniques with facilitated laughter to create the form of laughter yoga that is practiced worldwide today.

If you’re interested in trying laughter yoga for yourself, then you’re in luck. Laughter yoga clubs exist across the United States and the world. Videos on YouTube can teach the basics, but laughter yoga tends to be most beneficial in a group setting. Just think about the last time you found yourself in a fit of giggles with a group of friends or during a comedy show. Didn’t it feel great? Rather than wait for a silly situation to trigger laughter, use laughter yoga to promote laughter and alleviate stress on any day at any time.



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