North County Water & Sports Therapy - May 2022


(858) 675-1133 |

15373 Innovation Dr. #175 | San Diego, CA 92128 | (858) 675-1133 12171 World Trade Dr. | San Diego, CA 92128


As Morihei Ueshiba, a Japanese martial artist, once said, “A good stance and posture reflect a proper state of mind.” Our posture is important to our overall health and well-being. Sitting and standing with proper alignment while incorporating movement is key to healthy joints, muscles, and, in turn, other systems within our bodies. Posture is the way in which we hold and carry our bodies. Have you ever noticed that when we are sad, we naturally hold ourselves differently than if we are mad, excited, content, or nervous? Much emphasis is placed on holding perfect posture. Have you ever been scolded as a little kid for slouching at the dinner table? Do you often catch yourself hunching over your computer? May is Correct Posture Month, a time dedicated to bringing awareness to the importance of keeping our bodies aligned and moving fluidly throughout the day.

Posture can be a tricky thing to nail down. Even if you held “perfect” posture all day long with your head straight, shoulders back, all while holding a neutral spine, if you aren’t moving, you’d still experience pain. Why is this? Sometimes, the best posture is the next posture. By this, I mean that it’s important to keep your muscles, bones, and joints moving and to change your position often. When we have a sedentary lifestyle or job, we don’t incorporate a lot of movement into our day and we tend to get stuck in certain positions. When this happens, everything gets tight, our joints are misaligned, it can be tough to breathe, and we may start to experience pain. When it comes to posture, while it’s important to be conscientious of not slouching, it’s paramount to shift your focus from trying to maintain the “perfect posture” and to concentrate instead on how long your body has been in the same position. When we hold a certain position for too long, our body can get used to being in that position, and thus we lose the natural feedback system from our brain that lets us know we are slouching. Then, the real problem sets in, and we don’t even realize we are doing it! This is when our muscles and joints can become aggravated because they are not in an ideal position and haven’t moved.

Keep in mind that motion is the lotion! Movement provides our joints with hydration, which is necessary for our bodies to function properly. Without it, we may experience back pain, neck pain, shoulder pain, or overuse injuries. Combining improper posture with lack of movement can give us a stiff midback. As a result, when we go to change positions, due to lack of mobility throughout our spines, the brunt of the pressure is then placed on our shoulders, neck, and lower back. Here at North County Water and Sports Therapy, we assess our patient’s posture and prescribe exercises that will stretch out areas that are tight and strengthen areas that are weak, which in turn improves posture. Always remember that your best posture is your next posture — keep moving!


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You cook your meals, make your coffee, wash the dishes, and do so many other activities in your kitchen. It’s no surprise that our kitchens are often the most trafficked rooms in our homes. Our kitchens are also commonly the messiest rooms in the house since they’re used to cook meals. Trying to keep your kitchen clean on a daily basis can be maddening. Every time you make a meal, there’s another mess to clean up. It seems like there’s no end to the kitchen cleaning process. Thankfully, there are a few hacks you can try that will lengthen your time between cleanings and ideally help your kitchen sparkle. Garbage Disposal Cleaning If your home has a garbage disposal, there’s a good chance that it’s one of the dirtiest appliances in your kitchen. It’s also one of the hardest things to clean since it’s located in your sink. But there is an easy trick to keep it fresh. Fill an ice cube tray with water and lemon wedges, then stick it in the freezer. Once it’s frozen, crack the ice cubes free, and send them down the drain with the garbage disposal turned on. The lemons will improve the smell while the ice removes any excess grime and cleans the blades. MAKE YOUR KITCHEN CLEANER THAN EVER BEFORE WITH THESE 3 HACKS

No Need for Auto Clean How do you normally clean your oven? Do you press the auto-clean button and let it run? While this works, it will often leave your house with a displeasing smell and can even set off your fire alarms. You can make a mixture of 1/3 cup water, 1/3 cup white vinegar, and 1/2 cup baking soda. Spray the inside of your oven with the mixture, but avoid the heating elements. After 8–12 hours, clean the oven with soapy water and dry it using a cloth. Your oven will be cleaner than you might’ve even imagined. Quick Cabinet Cleaning Your cabinets and pantry can get gross quickly and attract bugs if the items inside of them are open or spilled. If you try to clean your cabinets with a rag, you’ll end up missing some of the crumbs and dirt. Instead, use your vacuum cleaner to capture any debris and ensure they are spotless. It’s a quick and easy method to keep your cabinets clean.

Kyla recently moved to San Diego to pursue a degree in nursing after three years in Hawaii, working at the emergency room and starting a coffee business. In her free time, she enjoys beach. She fatefully found NCWSTC in an ad and she hasn’t looked back since! We love Kyla’s positive energy. The next time you call or walk by our front desk say Aloha! roller-skating, lifting, and long walks on the




Engineers and doctors can agree on one thing: Lubrication is often necessary for joints to function and move properly, including human joints. Every day, your joints create fluid that allows your arms, legs, neck, and back to move properly. But did you know that by stretching and using your full range of motion once a day, you can help those joint fluids preserve your flexibility and balance? Many people are worried about their independence later in life, and an improper sense of balance can be a big part of that. Stretching keeps muscles flexible, strong, and healthy, but the “flexible” part is more important than most people think. Without flexibility, our muscles shorten and become tight — and even with the fluids that our joints create, without regularly stretching, we’ll still be unable to use our full range of motion.

By the time you need your muscles for activity, they’re weak and unable to extend fully. This puts you at risk for joint pain, strains, and muscle damage.

Can stretching extend my life?

Not only does stretching improve your independence, but it might also help you live longer. Studies show that stretching is linked to improved circulation, and better blood flow can lead to improved heart health and cardiovascular function. Considering that heart disease is the leading cause of death among adults in the U.S., that’s a huge bonus! The benefits of stretching are best enjoyed without injury, however, and that’s why it’s important to warm yourself up before stretching. Although it used to be thought that stretching is the first step before exercise, it’s now becoming more commonly understood that light activity is better for preventing injuries from overstretching. Physical therapist David Nolan of Massachusetts General Hospital told Harvard Health, “All it takes to warm up the muscles before stretching is 5–10 minutes of light activity, such as a quick walk. You can also stretch after an aerobic or weight- training workout.” If you’re worried about joint pain, it’s smart to stretch as well as build stronger muscles to carry your body weight more effectively — especially around your spine, hips, and knees, which do most of the heavy lifting. Proper stretching and joint care can take years of effort, but as research shows, it pays off over many decades.



Inspired by


• • • •

1 lb spring potatoes, halved 2 tbsp olive oil (divided)

• • •

1 tbsp balsamic vinegar 2 5-oz salmon fillets 1 handful fresh basil

8 asparagus spears, trimmed and halved

2 handfuls cherry tomatoes


1. Preheat the oven to 400 F. 2. In an oven-proof dish, combine the potatoes and 1 tbsp olive oil. Roast for 20 minutes. 3. Remove the dish from the oven and add the asparagus. Toss, and bake for 15 more minutes. 4. Remove the dish from the oven and add the cherry tomatoes. Toss. Drizzle with balsamic, then nestle the salmon fillets into the vegetables. Drizzle with the remaining oil, and bake for 10–15 minutes. 5. Remove the dish from the oven, garnish with basil leaves, and serve!


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Monday—Thursday 7 a.m. to 7 p.m. Friday 7 a.m. to 6 p.m. (858) 675-1133

15373 Innovation Dr. #175 San Diego, CA 92128



Correct Posture Month


3 Hacks to Improve Your Kitchen’s Cleanliness

Introducing Kyla


Stretching Preserves Flexibility One-Pan Baked Salmon and Veggies


Where to Take Mom for Mother’s Day

Mom deserves to be celebrated and what better way than taking her out for a delicious brunch? Bacon and omelets and mimosas, oh my! This Mother’s Day, check out these local brunch destinations featuring Mother’s Day celebrations. Just don’t forget to make a reservation! The Brockton Villa Restaurant If you’ve ever been to La Jolla Cove, you surely have had your breath taken away by the towering cliffs skirting the edges of the beach. The Brockton Villa Restaurant is situated just above La Jolla Cove. Take mom out for the brunch of her dreams in one of La Jolla’s original beach cottages. The menu features a wide variety of omelets and breakfast bowls, sure to impress! The Westgate Hotel If you’re looking to really spoil your mom, The Westgate Hotel is a great choice. Served in the grandeur of Le Fontainebleau and the Versailles Ballroom, an à la carte brunch awaits! The menu is all inspired by a gourmet French vibe. Treat mom like a queen this Mother’s Day! MOM DESERVES THE BEST WHERE TO TAKE MOM FOR MOTHER’S DAY

Breakfast Republic With seven locations throughout San Diego County, you will surely be able to secure a reservation this Mother’s Day at Breakfast Republic. If your mom has a sweet tooth, this is the place to take her! The Oreo pancakes and S’mores French Toast are to die for! Parc Bistro-Brasserie With yummy French cuisine, Parc Bistro-Brasserie will be featuring a three- course brunch menu on Mother’s Day! The vibe in this popular brunch location is homey and sweet, sure to make mom’s day! Queenstown Public House If you’ve never been to San Diego’s Little Italy, it’s time that you check it out with your mom! This New Zealand-inspired restaurant has many different dishes, sure to switch things up a bit! The best part is that you can bring your dog along for brunch too! 4

Was your mother right?

Growing up, was your mother always telling you to stand up straight? If so, you, like many other young individuals, likely rolled your eyes and went back to what you were doing without changing your posture. Poor posture can contribute to neck, shoulder, and back pain. When we sustain a posture for a prolonged period, day after day, we will develop muscle imbalances, making it much harder to “stand up straight.” The good news is you can create positive postural habits each day to reduce this risk. May is Correct Posture Month, and we have some tips for you to improve your daily posture.

• A third component to posture improvement is awareness and feedback. When people observe others with good posture, they see a confident, graceful, and healthy individual. How your physical therapist can help you be taller, look better, feel better, move better, and live better: • Design a program to meet your specific needs. • Assess your workstation and make recommendations on easy changes to reduce stress to your body.

• Guide you in building healthy postural habits.

• Keep in mind that the next posture is the best posture. Change positions, move more during the day, use a sit- to-stand desk to vary your position, or try sitting on an exercise ball. • Develop a balanced exercise and movement routine to

Call today to schedule a wellness exam, and tell your therapist you want to specifically address your posture. 858-675-1133 Want to work out regularly to improve your posture?

make it easier for your body to maintain alignment or at least give you the sensation when your head has navigated forward and you are slouching. Performing stretching and postural training exercises helps restore and keep a more normal pattern.

Try Pilates with Beth or sign up for regular workout sessions with one of our doctors of physical therapy.



How to do a posture check:

1. Stand with the back of your head against the wall and place your heels 6 inches from the wall. Your shoulder blades and butt should be touching the wall.

2. Measure the space between your neck and the wall, and the space between your lower back and the wall. There should be less than 2 inches between both spaces. A larger gap indicates impaired posture.

Correct amount of space

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Too much space

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