July 4th Celebrations: Prioritize Health and Safety
PATIENT SUCCESS STORY
July brings 4th of July celebrations, and while enjoying fireworks and picnics, it’s essential to prioritize safety. Here are some expert tips from G3 Physical Therapy: • Stay Hydrated: With the summer heat, dehydration is a concern. Bring plenty of water to stay hydrated during outdoor activities. • Firework Safety: If you plan to handle fireworks, follow safety guidelines strictly. Mishandling can lead to burns and accidents. • Healthy Picnic Choices: Choose nutritious picnic options like salads, grilled veggies, and lean proteins. Limit sugary drinks and snacks that can lead to energy crashes. • Mind Your Posture: Whether watching fireworks or dining at a picnic, maintain good posture to prevent back and neck strain. Sit upright and use cushions for support if needed. By focusing on safety and making healthy choices, you can have a memorable and healthy 4th of July celebration!
G3 PT Tom Hensen and his team are the best physical therapy in town! He has helped me & my husband strengthen & recover from our total knee replacement surgery. I’m back to work and jet skiing/ swimming again! Thank you Tom. -S.H.
1. Walk in water. It targets your arms, core, and lower body. Keep your arms in the water and move them as you walk. Engage your core and stand tall. 2. Water arm lifts. Using foam dumbbells will help add more resistance. Stand in water up to your shoulders. Hold the dumbbells at your side, with your palms facing up. Draw your elbows in close to your torso as you lift your forearms to the height of the water. Rotate your wrists to turn your palms facedown. Lower your arms back to the starting position. Do 1-3 sets of 10-15 reps. 3. Lateral arm lifts. This exercise, which targets your upper body, is also best done with foam dumbbells. Stand in water up to your shoulders. Hold the dumbbells at your side. Raise your arms to the side until they’re level with the water and your shoulders. Lower your arms back down to your sides. Do 1-3 sets of 8-14 repetitions 4. Back wall glide. This exercise helps to activate the muscles in your core and lower body. Hold onto the pool ledge, tuck your knees into your chest, and press your feet into the wall. Push off from the wall and float on your back as far as you can. Draw your knees into your chest, press your feet down to the bottom of the pool, and run back to the wall. Continue this exercise for 5-10 minutes. 5. Leg kicks. This exercise works the muscles in your core and legs. Use ankle weights to make it more challenging. Hold onto the pool ledge or hold a kickboard. Alternate flutter kicking, scissor kicking, breaststroke kicking, and dolphin kicking. Do each kick for 1-3 minutes. Water workouts are an effective way to boost your cardio fitness while strengthening your major muscle groups, but as with any new exercise program, always speak to your physical therapist first. Contact G3 Physical Therapy to see if aquatic exercise is right for you!
STAFF SPOTLIGHT: TOM HENSON, PT, DPT, FAFS
Tom, originally from Hawaii, has lived in San Diego since 2004. He received his Bachelor of Science in Psychology from UC Santa Barbara and his Doctor of Physical Therapy from San Diego State University. His interest in Applied Functional Science (AFS) began during physical therapy school, and after understanding that AFS provides the most efficient and comprehensive approach to rehabilitation, he decided it was his career path of choice. Tom has received several certifications from the Gray Institute for Applied Functional Science, and is currently working towards his Fellowship in Applied Functional Science with the Gray Institute for Functional Transformation. In his spare time, Tom enjoys hiking, surfing, or riding his bike.
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