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MAY 2021
6358 EDGEMERE BLVD. EL PASO, TEXAS 79925 915-562-8525
11855 PHYSICIANS DR. EL PASO, TEXAS 79936 915-855-6466
THOSE WHO CAN DO ALSO TEACH! WHY HARRY AND BONNIE PASS ON THEIR REHABILITATION SKILLS THROUGH TEACHING
As I write this, Teacher Appreciation Week is just around the corner on May 3–7. Normally, Harry and I don’t do much for the week, but this year, I think it just might be worth commemorating. That’s because 2021 is my 10th year of teaching and Harry’s 15th year of volunteering at the University of Texas at El Paso! Yes, you read that right! Even though Harry and I both have full-time jobs here at the two Spine & Rehab Specialists clinics, we also teach the next generation of physical therapists and athletic trainers on the side. Personally, I never expected to get into teaching. I took on the Introduction to Athletic Training course at UTEP in 2011 because the previous athletic trainer had retired and they needed someone to fill in. I had extensive experience in both athletic training and physical therapy, so I got the job — and I never left! That course is an elective, and most of the kids I teach are majoring in kinesiology with the hope of applying to physical therapy school. I explain what athletic training is and where athletic trainers can find work. (My students are always shocked to learn that Disney and the military are both options!) Then I take the kids on a tour of the human body and common athletic injuries, starting with the feet and working all the way up to the head as the semester goes on. I also teach a modality class called Selected Topics, assist in the UTEP Physical Therapy Modality Lab, and give guest lectures at El Paso Community College. Harry, meanwhile, assists in the Musculoskeletal Lab at the UTEP physical therapy school. He helps the professor teach manual physical therapy techniques and makes sure the students are using the correct hand placements and methods when they practice on each other. And on top of that, as I mentioned, he volunteers as a traveling physical therapist for the UTEP football program. That hobby is a story in itself — keep an eye out for details in a future newsletter!
class went online. I’m a people person, so I really miss seeing my students face to face and connecting with them in the classroom! But I plan to keep teaching no matter what. Even though it takes up several of my weeknights year-round and even more time in the summer, I get a lot of satisfaction from the work. One of my favorite things about teaching is helping students find their paths in life. Some people are made to be PTs, but PT school is tough, and it isn’t for everyone. I try to explain that you really shouldn’t become a physical therapist just for the money — you need to have passion, too, and a “why” that drives you. In my Introduction to Athletic Training course, I can show kids without the passion for PT another option and give them a solid Plan B. I also have fun busting myths about physical therapy, and Harry and I both feel that teaching and volunteering are great ways to give back to the community. More than anything, we live to share our expertise and help other people, including future PTs! If you or someone you know is considering a career in PT, I’d highly recommend the program at UTEP. And if you ever want guidance and advice, you can always reach out to me or Harry! We would love to be your teachers and your therapists. –Bonnie Koster
Teaching isn’t an easy job, and it has been particularly tough since last March when my Introduction to Athletic Training
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STRAIGHTEN THE SLOUCH 3 TOOLS TO HELP YOU PERFECT YOUR POSTURE
Slumping our shoulders is a form of poor posture that often results in neck, shoulder, and back pain. It can be a hard habit to break, so sometimes people need a little more than self- correction to improve their posture. Enter posture correctors: tools specifically designed to help correct a person’s posture. Though they should not be used regularly, they can help remind your body of what a correct posture is and how to maintain it without support. Here are three correctors that can help you. Truweo This supporter is for anyone who is on a small budget and looking to improve their posture. The Truweo posture corrector is used by wrapping around the shoulders — both over and under clothing — and can be adjusted for optimum comfort. It is lightweight, breathable, washable, and can be worn for all activities. Whether you are sitting at a desk, working out, or walking, Truweo will be there to offer you the extra support you need. Find it now on Amazon! Forme Wearing both a corrector and a bra can be uncomfortable, which is why Forme is perfect for anyone hoping to avoid that discomfort. The Forme sports bra offers an under-bust band
for posture improvement and also includes eight functional panels to help you stay comfortable, especially during physical activity. You can find this and other health-conscious clothing items at Forme.science. Aspen If you need lower-back support, this posture corrector is a great choice. Easily fitted under or over clothes, this device can ease back pain caused by fatigued muscles, spasms, or flare-ups in addition to offering lumbar support. The Aspen Lumbar Support is completely adjustable, so you are in control of the amount of pressure applied. To learn more about this item, visit the Aspen website at AspenMP.com. Before deciding which corrector you should use, talk to your doctor. They can help you choose the best option for this journey of posture correction and overall health improvement.
AN ANCIENT PRACTICE WITH MODERN BENEFITS
GIVE TAI CHI A TRY
Yang, Chen, Wu Hao, Wu, and Sun styles. The most commonly practiced form is Yang, which places an emphasis on slow and exaggerated movements accompanied with slow, deep breaths. Because it includes gentle movements, Yang tai chi can be practiced by many individuals, regardless of their age or mobility. Tai chi is also a perfect way for anyone recovering from an injury to exercise without straining their bodies. Benefits For aging adults, tai chi offers many benefits, including balance, strength, and flexibility, which begin to fade with age but are necessary to help people stay active and reduce the risks of falling or developing arthritis. Because tai chi also focuses on the mind and breathing, it also improves mental and emotional well-being.
Martial artist and actor, Li Lianjie — aka Jet Li — is best known for his roles in the films “Fist of Legend,” “Shaolin Temple,” “Fearless,” and “Hero.” He has over 30 years of experience as a tai chi practitioner and is an advocate for the traditional Chinese martial art form. That’s because it comes with a long history that shows its many benefits.
Origins While the exact age of this martial art form is unknown, tai chi can be dated back to as far as 2,500 years ago. Tai chi, also known as tai chi chuan or qi gong, was originally created and used as a form of self-defense. However, practitioners adapted it over the centuries, and many began using it as a form of meditation and exercise. Today, tai chi includes a focus on the mind, breathing practices, body awareness, and motion through slow and deliberate movements. Practicing this discipline brings calm and balance into the mind and body, which can be integrated into every aspect of life.
Learning tai chi is easy, and it starts with attending the right class. Find a local martial arts school or consider joining Jet Li’s online academy at TaijiZen.com. Through this ancient form, you can bring peace, balance, and health into your life.
Forms Tai chi consists of several different forms, including
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‘FINALLY, A LEGIT NUTRITION STUDY!’ THE LINK BETWEEN PROCESSED FOOD AND WEIGHT GAIN
Instagram star, Doctor Mikhail “Mike” Varshavski went truly viral in 2015 after being dubbed “the sexiest doctor alive” by People magazine. Though his good looks brought him initial fame, Doctor Mike’s steadfast approach to his profession as a certified primary care physician is what keeps him relevant. Today, he shares educational videos on his YouTube channel about medicine and health. In his video, “Finally, a LEGIT Nutrition Study,” he breaks down new research on highly processed foods and our health. Studies have shown that a diet filled with highly processed food increases our risk of obesity and diseases like diabetes and heart disease. These all too common health concerns decrease our longevity, yet the Centers for Disease Control and Prevention (CDC) reports: • 42.2% of the U.S. population is considered obese. • 1 in 10 people has diabetes. • 18.2 million adults over the age of 20 have coronary artery disease, the most common type of heart disease. Despite knowing this, scientists were unsure whether these outcomes were linked to people eating highly processed foods or people not eating enough unprocessed whole foods. Doctor Mike explains that this uncertainty was due to a lack of randomized controlled studies. But in 2019, the
National Institutes of Health conducted such a study and was able to prove a causal relationship for the first time. “Eating a diet rich in highly
processed food causes weight gain,” researchers concluded.
In this study, 20 participants lived in a facility where their meals were prepared for them. For two weeks, participants received meals made only
from highly processed foods, and for the other two weeks, all meals were made with unprocessed foods. On the weeks that participants ate processed foods, they gained 2 pounds per week on average. On the weeks they ate unprocessed foods, they lost 2 pounds per week on average. The study also showed that when the participants ate only processed foods, they consumed an extra 500 calories per day. Doctor Mike theorizes that’s because those foods are addicting, they taste better, and they’re more accessible. If you’re interested in learning more about the relationship between food and health or any other medical topic, check out Doctor Mike’s YouTube channel. His fun and educational videos dive deep into these topics and offer easy-to-understand explanations.
SHAVED ASPARAGUS SALAD Inspired by ACoupleCooks.com
TAKE A BREAK!
INGREDIENTS
DIRECTIONS
• 1 lb asparagus spears
1. With a vegetable peeler, shave each asparagus spear from tip to base. This is easiest to do if the asparagus is on a flat surface. 2. Place shaved asparagus in a bowl and blot off excess moisture with a paper towel. 3. In a separate bowl, make a vinaigrette by whisking together lemon juice, Dijon mustard, and olive oil. 4. Pour vinaigrette over shaved asparagus and add Parmesan cheese, salt, red pepper flakes, and black pepper. Toss to combine. Taste and adjust seasonings.
• 1 tbsp lemon juice
• 1 tsp Dijon mustard
• 3 tbsp extra-virgin olive oil
• 3/4 cup Parmesan cheese, grated
• 1/2 tsp kosher salt
• 1/8 tsp red pepper flakes
• Freshly ground black pepper, to taste
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PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
915-562-8525 | www.SpineRehab.net 6358 Edgemere Blvd. El Paso, Texas 79925
1. COVER TITLE 1. HARRY AND BONNIE HAVE HIT TEACHING MILESTONES! 2. THE SUPPORT YOUR POSTURE NEEDS INSIDE THIS ISSUE
BRING PEACE AND BALANCE INTO YOUR LIFE
3. PROVING THE WEIGHT-GAIN CULPRIT SHAVED ASPARAGUS SALAD 4. CAN YOU DO CARDIO AT HOME? GET YOUR HEART PUMPING AT HOME! 4 LIVING ROOM CARDIO WORKOUTS
parallel with the floor. Using your shoulder and back muscles, pull your arms toward you then back out in front, as though you were rowing a canoe. Repeat this exercise 8–10 times.
Walking for 30 minutes a day is a great way to get in some exercise, but getting in a daily walk outdoors isn’t always possible. If you're unable to enjoy your regular cardio exercise, what can you do? Try these four cardio workouts to get your heart pumping right from your living room. March in Place Marching is a great way to start slowly increasing your heart rate. Start by standing in place then lifting the legs up in a steady march, lifting each knee as high as you can without losing your balance. Make sure that you are also pumping your arms in time with your feet. For the best outcome, lift your legs 20 times. Side Steps Start by standing in the middle of the room with plenty of space for you to step left and right. Take a side step in one direction, then two side steps in the opposite direction, then move back two steps. If you’re worried about keeping your balance, try doing this within an arm’s length of a wall so you can reach out to steady yourself, and remember to keep your back straight. Repeat 20 times. Seated Rows While sitting in a chair, keep your spine straight and shoulders back. Extend your arms until they’re out in front of you,
Dance Dancing is a great cardio exercise and plenty of fun
too! Pick your favorite dance style and start moving those feet. Some styles, such as ballet or hip-hop, can be more challenging, especially if your mobility is limited. However, freestyle is plenty of fun too. No matter how you choose to dance and whether you’re by yourself, with a friend, or with your spouse, turn on some music and start grooving to your favorite tunes. A Note on Safety: Before you get started on any exercises, make sure that the space around you is safe. Give yourself plenty of room to move around so you don’t have to worry about bumping into furniture and accidentally hurting yourself. If you’re an older adult, be sure to have a stable surface nearby just in case. A chair, for example, can help you steady yourself if you begin to lose your balance.
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