SportAndSpineTherapyOfMarin_Keeping Up with Physical Health

N E W S L E T T E R R E S T O R E . M A I N T A I N . E N H A N C E . MAY 2020

KEEPING UP WITH YOUR PHYSICAL HEALTH! THE ANSWER YOU NEED DURING COVID-19

ALSO INSIDE: • Telehealth Means: Our Focus is on You! • Service Spotlight: Kinesio Taping • Exercise Essentials • Staff Spotlight: Lisa Paradiso • Immunity-Boosting Recipe

WWW.SSTMARIN.COM

N E W S L E T T E R R E S T O R E . M A I N T A I N . E N H A N C E .

MAY 2020

WWW.SSTMARIN.COM

KEEPING UP WITH YOUR PHYSICAL HEALTH! THE ANSWER YOU NEED DURING COVID-19

R E S T O R E

In light of the COVID-19 pandemic that has been causing numerous health care facilities to shut down, we as medical professionals are diligently trying to serve our patients in the best ways possible without risking the spread of this disease. The sedentary lifestyle that I’m sure many people have experienced since being quarantined to their homes can actually lead tomore aches, pains, and discomfort than one may think. Your body, quite simply, was made to move! With gyms andexercise classes closingdown for the time being, it can be difficult to find themotivation to get your daily physical activity while sitting at home. Luckily, there are several easy exercises you can do on your own to relieve your pain and getmoving! Just because you’re in the confines of your home during this time, it doesn’t mean you can’t still achieve a workout. Now more than ever it is important to take care of your health. At Sport and Spine Therapy of Marin, we are still here to help you achieve your physical goals, even while you are quarantined at home. If you have any questions about these workouts or if you’d like to inquire about additional advice to get moving from the comfort and safety of your own home, don’t hesitate to call or message us.

TRY THESES EXERCISES TO STAY ACTIVE & KEEP MOVING

Single Knee to Chest Stretch While lying on your back, hold your knee and gently pull it up towards your chest. 8-10 times on both sides.

Clamshells Lie on your side with your hips at 45 degrees and your knees bent to 90 degrees. Your heels are in line with your head, torso, and hips. Rotate your hips and knees apart (like a clam opening) while remaining contact with your heels. Keep the top hip parallel with the ceiling. Lower your leg to the starting position and repeat on other side. You should feel a stretch in the outer hip of your top leg.

TELEHEALTH MEANS: OUR FOCUS IS ON YOU, WHEN & WHEREVER YOU NEED IT!

Get Started Today with TELEHEALTH! If anyone is dealing with a pain or injury and you are worried about going out with the current shelter-in-place order in effect, Telehealth is your solution! The best news is that most insurances are paying for these appointments. Don’t spend another day in pain! We want to help you and give you tips, strategies, exercises and advice to help you in this stressful time. Essentially, Telehealth is a way for us to make sure that our patients are still receiving the highest possible quality of care they need from a remote location. At Sport and Spine of Marin, our Telehealth services offer live consultation where you canmeet and chat with your physical therapist about your treatment plan. We as medical professionals are diligently trying to serve our patients in the best ways possible without risking the spread of COVID-19. Because of this, we are excited to add Telehealth to our services. By providing virtual care if you are unable to come to the clinic, we are able to help you continue your treatment plan without losing any progress. We are also able to keep both our patients and PT providers safe. For more information on our Telehealth services and how they may benefit you, call us today at our location nearest you, OR go to our telehealth appointment page link at www.betterpt.com/c/sport-and-spine- therapy-of-marin/258 to schedule your virtual appointment! What is Telehealth?

Telehealth services can be accessed via your smartphone, tablet, or computer, and you will be able to perform your PT treatments from the comfort of your own home during this quarantine. You will also be able to track your progress and see how you are improving throughout your treatments – without coming directly to our clinic. Many conditions that can be treated and improved via Telehealth services, such as: • Arthritis pain • Back pain • Headaches/migraines • Post-surgical rehab • Respiratory issues • Sports medicine/athletic training • Fibromyalgia, Parkinson’s Disease, and other chronic conditions • Injury rehab • And much more In addition to allowing for the practice of social distancing, as recommended by the Centers for Disease Control and Prevention, telehealth also has other benefits for patients. As stated

by the American Physical Therapy Association, just a few of these include: • Patients typically in clinical or hospital settings could be managed from their homes • Quicker screening, assessment, and referrals can improve care coordination within collaborative delivery models such as accountable care organizations or patient- centered medical homes • Telehealth can facilitate consultation between providers or in clinical education If you are unable to come to the clinic, we want you to be able to continue your personalized PT plans, so you do not lose all the progress you’ve made. We are all in this together – most importantly, stay calm, and stay healthy. We are here to help you with your needs. Source: www.spine-health.com/conditions/sciatica/what- To request an in-clinic or Telehealth appointment, call our San Anselmo (415-457-4454) or Novato (415-898- 1311) clinics today or visit our website at www.sstmarin.com.

M A I N T A I N EXERC I SE ESSENT I ALS TRY THIS EXERCISE TO HELP IMPROVE THORACIC ROTATION Exercises copyright of

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Thoracic Rotation with Rib Grabs Lie on your side, with torso and legs straight. Bend your top knee up and rest it on a support as shown. Holding your knee in place, reach under your side with your top arm and grab your ribcage. Pull your ribs upwards as you rotate your shoulder blade toward the floor behind you. Follow through with your head by looking over your shoulder. Hold for 2 seconds and repeat exercise 5 times on each side.

To Request a Telehealth Appointment, Visit: betterpt.com/c/sport-and-spine- therapy-of-marin/258 .

Always consult your physical therapist or physician before starting exercises you are unsure of doing.

AnOrthopedicPhysical Therapist for 15 years, Lisa Paradiso is committed to helping people heal. Shehas successfully helped patients with a wide range of issues, including professional or recreational sports injuries, work-related pain or damage, post-operative conditions, and spinal or pelvic dysfunctions. Lisa brings functional expertiseaswell as a deep understanding of the psychological aspects of physical trauma and healing. Lisa’s credentials includeaBS inExerciseSciencewithanemphasis inBiomechanics fromUCDavis, CA, aMaster’s inPhysical Therapy from Shenandoah University, VA, a certified Functional Movement Screen practitioner, and she’s a Pilates mat trainer. Her approach to physical therapy is highly personalized, designing corrective exercises suited for each person’s specific needs and objectives. Whether you’re a weekend runner, hiker, walker or bicyclist who wants toget back toenjoyingMt. Tam, a triathletestriving tocompete in the Alcatraz Tri or Ironman again, or your desire is to work and live comfortably, Lisa can help you get there. Now, Lisa fully enjoys her native Marin outdoor playground, and spends her weekends with her husband, dog and friends swimming, hiking and enjoying being outdoors whenever possible. At Sport and Spine Therapy of Marin, we value our patients and are dedicated to providing the highest quality of physical therapy services as we treat the whole patient, not just the specific injury. Schedule an appointment today by giving us a call! LISA PARADISO , MPT, CLINIC DIRECTOR STAFF SPOTLIGHT

KINESIO TAPING SERVICE SPOTLIGHT Have you suffered from an injury or condition that is affecting your everyday life? Our treatments have been proven to help alleviate pain, promote healing, increase strength and range of motion, and most importantly, get our patients back to comfortably living their normal lives. Our physical therapists will implement a variety of exercisesand modalities into their treatment plans, basedonyour specificneeds. Kinesio Taping is among these modalities, used to improve your mobility and provide support to your muscles, joints, and tendons. Our physical therapistwill performKinesioTaping by placing the strips of tape on the affected area of your body, as well as any other places that youmay be experiencing pain or stiffness. What Does Kinesio TapingDo? Kinesio Taping works by doing a few important things for your body. It helps in resetting the circuitry in the affected part of your body by correcting any faulty interactions between the skin and the muscles, joints, and tendonsunderneath. This results in improvedmuscle strength and activity. Kinesio Taping also works by blocking any pain receptors being

sent to your brain. If those painful messages aren’t being received, the muscles in the affected area will loosen up and the likelihood for spasms will significantly decrease. Pain constricts an affected area, but if the pain is taken away, there suddenly becomes more freedom for blood flow and movement. How Will I Benefit From Kinesio Taping? Kinesio Taping is successful in managing scar tissue, decreasing swelling, stabilizing joints, and relieving pain. Kinesio Taping has helped many of our patients get back to comfortably living their daily lives, without any lingering pain or stiffness. Our therapists will provide the very best Kinesio treatments to assist you in reaching that same goal. We are dedicated to helping you reach your peak physical performance. Call us today to schedule a consultation to get you on the path to recovery.

E N H A N C E

The rules of the game are simple: each of the nine blocks has to contain all the numbers 1-9 within its squares. Each number can only appear once in a row, column or box. EXERCISE YOUR MIND: SUDOKU CHALLENGE

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Boost Your Immunity with Vegan Bean Soup • 1/4 cup extra virgin olive oil • 1 red onion, diced

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• 1 tsp turmeric powder • 1.5 L (6 cups) vegetable broth • 1 small bunch of Tuscan kale, roughly chopped • Salt & pepper to taste

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• 4 garlic cloves, minced • 2 medium carrots, diced • 2 tbs ginger, finely grated • 4 cups lima beans (cooked or canned)

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In a large saucepan, heat the oil and onion on medium heat until onion has slightly browned. Add in garlic and cook for another 1-2 minutes, followed by carrots, ginger, beans, and turmeric cooking for a further 5-7 minutes. Once the ingredients are well combined, pour in the vegetable broth. Bring to a boil and simmer for 10 minutes. Add in kale and season to taste. Once the kale softens a little, the soup is ready.

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GET YOUR LIFE BACK: CALL US TODAY! San Anselmo: 415-457-4454 • Novato: 415-898-1311

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