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I have had a love for baseball, both playing and watching, from a very young age growing up in central New Jersey. I began to play competitive baseball non-stop from the age of 8 to my freshman year in college where my schoolwork took precedence over my love for playing. I have been living and coaching in the Nether Swarthmore community for the last 3 seasons where my two boys, probably through my influence, have become huge baseball fans as well. My 12 year old son Noah and I won our spring league championship in 2015 and this past season in 2017. My 9 year old son Jackson and Noah both play travel baseball for Nether Swarthmore as well. This past summer was probably the most fun I have had in baseball in my life. Noah’s 11U travel team placed in their District Tournament and made it to their State Tournament where they valiantly competed in each game. Jackson’s team, however, had an unexpected run beginning with winning their District Tournament, to winning their State Tournament, and culminating in reaching the semi-finals of their regional tournament. The Advance Bulletin The Newsletter About Your Health And Caring For Your Body StaffSpotlight Advance Physical & Aquatic Therapy Josh Green, PT, MPT Owner • Physical Therapist

Nothing has given me greater joy than watch my boys compete and excel in the game we all love. Me and my boys’ love for game will thrive and grow for years to come even when they stop playing.

SEPTEMBER 2017 The Advance Bulletin The Newsletter About Your Health And Caring For Your Body Advance Physical & Aquatic Therapy

YOGA- It’s not toomuchof a stretch to see themanyhealthbenefits

I know yoga isn’t a competitive sport, but if it were, I havedefinitely lostatyoga. Istretchwithclientsdaily, rarely sit down on the job, and practically exercise for a living, and yet I manage to embarrass myself everyclass Iattend. Iamsharing thiswithwhoever is reading this because in spite of all my yoga-failures, I am still devoted to making it a regular part of my fitness-regimen. As a Physical Therapist, here are a couple reasons why I (and you) should consider making yoga a part of our weekly routine. 1. Improved Physical Fitness This is probably the most obvious, even for those who’veneverdoneyoga.Yoga isaproven intervention to improve flexibility, core stability, balance, and can even prevent injuries. 1 2. Less Chronic Low Back and Arthritic Pain A recentstudy tooksubjectswith rheumatoidarthritis through an 6 week course of yoga, with all subjects reporting improved pain levels, less depression and higher quality of life. Another study examining yoga and low back pain found the group that did ONE WEEK of yoga classes had significant improvements in function and flexibility compared to the control. 1

Familyphysician,Dr.NatalieNevins,DO, recommends her patients try any one of the 100+ types of yoga for their overall well being: “The relaxation techniques incorporated inyogacan lessenchronicpain,suchas lowerbackpain,arthritis,headachesandcarpal tunnel syndrome… [yoga]canalso lowerbloodpressureand reduce insomnia.” 2 3. More Sleep and Less Anxiety Research from Harvard recently found significant improvements insleeppatterns forpatientssuffering from insomnia. A separate study found cancer patients reported improved sleep quality and less fatigue after undergoing a trial of yoga, thanks to the breathing techniques taught inyoga,clients reported an increased ability to remain calm and keep anxiety at bay. 3 4. Improved… Fun “ButCole,”youask “Idon’thave lowbackpain,cancer, arthritis,oranyof theother thingsyou’re talkingabout” Well, let’s try thisone:Yogahasbeenshown to improve fertility, sexual performance, and can provide relief from a hangover. Do I even need to cite research for this one? (I will anyway): The improved blood flow and relaxation techniques used in yoga can improve function of reproductive organs and performance, according to one study examining a 12-week trial

of yoga. 3 While other experts cite that the improved metabolism and blood flow associated with yoga acted as a natural “detox” and lessened the severity of hangovers. 1 You are welcome. 5. Take Home Message There are countless other benefits associated with a trial of yoga for people suffering from asthma, multiple sclerosis, post-traumatic stress disorders, and memory loss. Regardless of your age or health- status,yogaofferscountlessways tohelpyouachieve your health-goals, from hot-yoga, to chair yoga, to yoga for athletes. If you’re interested or nervous like I was, check out our yoga workshops each Tuesday evening at 7:30pm located at 965 Baltimore Pike in Springfield, PA by: Cole Racich, PT, DPT, OCS Doctor of Physical Therapy Board Certified Orthopedic Clinical Specialist “11UnexpectedBenefitsofYoga”EverydayHealth:http://www.everydayhealth. com/fitness-pictures/10-surprising-health-perks-of-yoga.aspx#03 by Wyatt Myers.Accessed05/12/2017 “The Benefits of Yoga” American Osteopathic Association: http://www. general-health/Pages/yoga.aspx,accessedon5/12/2017. “5 Surprising Health Benefits of Yoga” The Huffington Post: http://www. ,Kristin Domonell.2/12/2014.Accessedon5/12/2017.


Why Does Sciatica Occur? If there are changes in posture, muscle strength or pelvic alignment, the nerve can be compressed which leads to the quite common low back and sciatic nerve pains.These pains are nagging and limit your mobility. The sciatic nerve is the longest and largest nerve in your body. It even reaches down to the foot and therefore, can be irritated anywhere along its path. With sciatica, the consequent ache can be felt anywhere from the base of the spine, the buttocks or the back of the thigh and legs. Even tingling sensations in the toes can be attributed at times to the impingement of the sciatic nerve. Bad Habits Can Increase Your Pain Some seemingly harmless habits can also contribute to the irritation of the sciatic nerve. A frequent bad habit is crossing of the legs for extended periods, which puts pressure on the nerve. In addition, sitting for long periods is bad for your spine. It is possible for you to prevent or relieve sciatica simply by improving your posture.

Physical Therapy Relieves Sciatica

The specialists at Advance Physical & Aquatic Therapy play a crucial role in evaluating and treating sciatica, as well as other common back problems. Our physical therapists are medical experts with years of training to evaluate your back problem, finding the root cause of your sciatica. An individualized treatment plan is created to guide you through the recovery process and maximize your success. When coming to Advance Physical & Aquatic Therapy, our friendly and knowledgeable therapists spend time with you. We train you on specific and easy exercises that will relieve the pain in your back and legs. In addition, our specialized hands-on therapy helps to gently loosen tight muscles and joints in your spine and legs. Your pain is quickly relieved and your flexibility restored, so you can feel like yourself again. Our cutting-edgetreatmentsaredoctorrecommended

andarespecificallydesigned foryou to reachyour healthcare goals. Knowing all this should give you a headstart in warding off painful sciatica. After all, it may be as simple as learning to stand tall. Journalofneurosurgery:SpineFeb,2005Volume2,Number2.AaronG.Filler, M.D., Ph.D., Jodean Haynes, B.A., Sheldon E. Jordan, M.D., Joshua Prager, M.D., J.PabloVillablanca,M.D.,Keyvan Farahani,Ph.D.,DuncanQ.Mcbride, M.D., JayS.Tsuruda,M.D.,BrannonMorisoli,B.A.,UlrichBatzdorf,M.D., and J.PatrickJohnson,M.D.

Service Spotlight: Yoga Series

Advance is hosting our second 10 week yoga series designed for beginners.The series is normally priced at $150 per person, but we are offering discount pricing to past patients at $120 for the entire series.That is just $12 per session! There is no equipment needed, no special clothing or shoes, just wear something comfortable. Weekly classes will take place onTuesdays @ 7:15 PM to 8:30PM beginning on September 12 and ending on November 14. THE BENEFITS: You will learn basic yoga movements, breathing to decrease pain, gentle stretching to increase flexibility/ mobility, reduce stiffness and joint pain.

Get Fit & Stay Fit! Call 610-544-8500

Advance Physical & Aquatic Therapy

“Now I’mback to bowling without pain and bowled my best game ever”

Fall Crock Pot Recipe

“Before therapy, when I bowled in my league I would have a lot of pain and discomfort for about three days afterwards. Now I’m back to bowling without pain and bowled my best game ever. Advance is excellent, unlike any other physical therapy I have had before. I can’t say enough great things about Advance.” - John M.

Easy Hot Apple Cider

INGREDIENTS • 1 (64 fluid ounce) bottle apple cider • 3 cinnamon sticks

• 1 teaspoon whole allspice • 1 teaspoon whole cloves • 1/3 cup brown sugar

DIRECTIONS In a slow cooker, combine apple cider and cinnamon sticks. Wrap allspice and cloves in a small piece of cheesecloth, and add to pot. Stir in brown sugar. Bring to a boil over high heat. Reduce heat, and keep warm.

Physical Therapy MEME’s

Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.


Lie on your back, knees bent, feet flat on floor. Place your hands on the front of your pelvis and contract your deep core. Straighten one knee. Return foot to the starting position. Alternate legs one at a time. Repeat 10 times on both sides.

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