THE PENROSE POST
PENROSEPT.COM | 360-456-1444
Small-Group Training Sessions Penrose Power is designed to improve bone density and full-body strength. If you need more strength to make daily life easier or to return to hiking, kayaking, traveling, or whatever you love doing, this is for you! Penrose Posture and Flexibility is a modified version of yoga using a chair. This version focuses on poses that increase bone density while improving your posture and mobility. You will FEEL more fluid and taller after this class. flexibility, and balance! Tai Chi Quan Moving for Better Balance teaches eight forms adapted from the 24-form Tai Ji Quan routine. The class will improve your balance and help prevent falls. Monday: Penrose Power, 10 a.m.; Tai Chi Quan, 11 a.m. Tuesday: Penrose Posture, 10 a.m. Wednesday: Penrose Power, 10 a.m. Thursday: Penrose Posture, 10 a.m. Friday: Tai Chi Quan, 11:15 a.m. Saturday: Penrose Posture, 9 a.m.; Penrose Pro, 10 a.m. Penrose Pro is a circuit class addressing all six important functions of fitness: strength, endurance, cardio, posture,
FROM THE COURT TO THE CLINIC MY PAST, PRESENT, AND FUTURE IN PT
surgery, the more set I was on my life path.
Can you believe it’s already 2020? The start of this year brought an entire decade to a close, and with all of these beginnings and endings on the calendar, I’ve found myself reflecting on my journey as a physical therapist. My drive to become a PT dates back to high school, when a tennis injury sent me to a physical therapy clinic for the first time. The injury was an odd experience: One day, I just couldn’t stand up straight when I got out of bed. A trip to our local PT revealed I’d hurt my lower back by using the wrong mechanics while swinging my racket. Miraculously, after just a week of physical therapy appointments, I was back on my feet, standing tall and even playing in that weekend’s tennis tournament. I thought the transformation was absolutely amazing, and couldn’t get physical therapy out of my head. The process of helping someone who couldn’t even move get their life back seemed like the perfect thing to build a career on, and I knew right away that I wanted to make that kind of impact. I started job shadowing PTs and even took a part-time job with one, all while I was still a teenager. The more I learned about how PTs change lives without pain medication or
comes a point where that insurance runs out, even though they aren’t quite back to
From the beginning, my goal was to open a clinic of my own, and I stuck to my dream through college and beyond. By 2001, I had graduated with my doctorate in physical therapy. In 2007, I opened Penrose & Associates Physical Therapy, and I’ve been dedicated to improving and expanding it ever since. Looking back on the last decade, I’m proud to say that I’ve accomplished my dream of creating a space where patients not only feel heard but also understood. My team is as passionate about improving the lives of our patients as I am, and they understand how important it is to listen. Looking forward, I’m excited about the ambitious goals we’ve set to expand our treatment options in 2020. We’re aiming to help even more people, and a big part of that will be through new initiatives like massage therapy and small- group training classes. These classes, which are held here at the clinic and limited to 6–10 people per session, are designed to function as a bridge between regular, one- on-one PT care and the return to everyday life. Many people can get their initial PT visits paid for by insurance, but
where they were before their injury or surgery. Stuck in that situation, they return to their old habits too fast, impeding their recovery. My goal with these classes is to give patients like you the option to continue that recovery in a welcoming, low-pressure group setting, where certified trainers will give you personalized instruction to improve your posture, strength, or flexibility. In 2020, my New Year's resolution is to make these training sessions even more helpful than before! these treatments as accessible as possible, current and past patients can attend their first class absolutely free. Just pick a class from the list on this page, and call our office today at 360-456-1444 to secure your spot. We offer trainings six days a week, and if you’re not sure which class would be the best fit, we can help with that, too! I hope I’ll see you soon. – Dr. Jennifer Penrose If you haven’t been to one of our classes yet, I hope you’ll consider signing up. Because we want to make
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WHAT IT IS, WHERE IT CAME FROM, AND WHAT IT COULD MEAN FOR OUR SCREEN TIME SHOULD YOU BE WORRIED ABOUT DIGITAL DEMENTIA?
industrialized countries have accepted pain as a natural part of aging and don’t understand that the body can heal from everyday pain and ailments. Somatics involve short, hands-on movements to correct the body’s posture and mobility, which can then stimulate proper healing through further movement and therapy. The technique retrains the brain on proper movement, function, and positioning to align your body and your mind so you can heal instead of just living with pain. Somatic exercises come in two forms. The first method is done with the help of a physical therapist — or in some instances, a massage therapist — who pinpoints the areas of tension and guides you through hands-on exercises In the years since, speculation has abounded about the causes of digital dementia and how people can fight it. A 2017 Forbes article theorized that the problem isn’t just time spent with screens but how much we rely on our smartphones to feed us once- memorized information. “In theory, having a device to store phone numbers, dates, maps and directions, and other information like that frees you up to focus on bigger and theoretically more important things,” Tony Bradley wrote in Forbes. “If you just use your device as a memory crutch, though, and you don’t take advantage of the opportunity to put your brain to work on other things, you aren’t exercising your brain, and it will atrophy.” Psychology Today blamed digital dementia in part on the mental strategies encouraged by video games. According to one study, gaming encourages the “response” strategy of following the same rote
Studies show that 1 in 10 Americans lives with chronic pain for more than one year. When you’re in pain, you seek a way to cope. Some might attend regular physical therapy appointments to find the source of the pain and resolve it. Others might ignore the pain and adapt their lifestyle to avoid making it worse. Either way, the body continues to sustain real damage with these adaptations, which compounds pain and can make things worse. Fortunately, this doesn’t mean healing is a lost cause. Somatic exercises can offer a solution to long-term pain sufferers. Dr. Thomas Hanna taught the first class on somatics in 1990. He had discovered a disconnect between the industrialized world and healthy, pain-free living. Many people in Everyone forgets things. It’s not unusual to have trouble remembering the name of someone you’ve just met or recalling the face of a classmate you haven’t seen in 20 years. But it’s less normal — and a lot more inconvenient — to become chronically absent-minded. If you find yourself struggling to remember the minutiae of daily life, which page of a book you left off on, or when it’s time to pick your kids up from soccer practice, digital dementia could be to blame. The term “digital dementia” was coined in 2012 by German neuroscientist Manfred Spitzer, who studies how our addiction to technology is impacting our brains. According to Alzheimers. net, Spitzer found that “overuse of digital technology is resulting in the breakdown of cognitive abilities in a way that is more commonly seen in people who have suffered a head injury or psychiatric illness.” Because of the shared symptoms, Spitzer called the affliction digital dementia.
movements, while nongamers tend to use the “spatial” strategy of relying on landmarks when they navigate, which is better for mental sharpness. Whatever the root cause, we can take steps to fight digital dementia. As Dr. Carolyn Brockington told Alzheimers.net, the best strategies involve stepping away from screens and relying on brainpower. The next time you’re considering picking up your smartphone, try reading a book, playing a musical instrument, hitting the gym, or learning a new language instead.
CONNECTING MIND AND BODY HOW SOMATICS CAN OFFER HEALING FOR LONGTIME PAIN SUFFERERS
that relieve the pain and align the body. The second method involves exercises patients can do at home according to their physical therapist’s guidance. You don’t have to live with pain. Healing is possible, and somatics may help you get on the road to recovery. To learn more about this therapeutic technique, visit Somatics.org or talk to your physical therapist.
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CAN YOU FEEL THE LOVE? THE SECRET TO LIVING A LONGER, HEALTHIER LIFE
who is surrounded by supportive and caring friends, family, and loved ones.”
The human brain is an incredibly powerful organ. It solves complex problems, recalls forgotten memories, and triggers a dizzying array of emotions. But its most incredible power is the effect it can have on the rest of the body. When it comes to love, well, our brains certainly love it, and our bodies reflect that.
So, it seems the results are in: Loving someone is a healthy lifestyle choice. Even having a strong network of friends and family boosts your odds of living a long life by 50%. So, get out there and make the healthy choice for yourself and those around you by leading a life full of love.
LESS STRESS Human beings thrive on a sense of connection and belonging, and studies have shown that love actually has positive effects on a person’s physical health as well as mental. The security and commitment felt in a loving relationship are shown to reduce stress by stunting the production of cortisol, the body’s stress-inducing hormone. Less stress means lower blood pressure, a healthier heart, and a lower risk of stroke, especially in men. HEALTHIER IMMUNE SYSTEMS Researchers at Carnegie Mellon University found that calm, happy people can fight common colds and the flu more easily than those who are anxious or depressed. The physical benefits of love even go as far as healing wounds quicker. Small
injuries inflicted on a wide test group at Ohio State University Medical Center healed nearly twice as fast on people who experienced consistent warmth and care than those who experienced hostility. In fact, the latter group needed almost a full additional day to achieve the same amount of healing as the first group. LONGER, HAPPIER LIVES Being surrounded by love may even save your life. A statistic from the National Health Interview Survey states that single people face a 58% higher risk of mortality. Further bolstering that claim is the Harvard Health Blog, which claims happily married participants experience better health as they age when compared to peers in unhappy partnerships. In fact, the blog asserts, “People in stressful, unhappy marriages may be worse off than a single person
HOMEMADE PALEO BREAD
TAKE A BREAK!
Inspired by Delish
• 5 eggs • 1/4 cup extra-virgin olive oil • 1 tbsp agave syrup • 1 tbsp apple cider vinegar
• 1 2/3 cups almond flour • 2 tbsp flaxseed meal • 2 tbsp coconut flour
• 2 tsp baking soda • 1/2 tsp kosher salt
4. Pour mixture into prepared 8x5-inch pan and smooth top with a spatula. 5. Bake for 35 minutes or until top is golden. Remove from pan and slice when cooled.
1. Heat oven to 350 F, and line an 8x5- inch loaf pan with parchment paper. 2. In a large bowl, combine almond flour, flaxseed meal, coconut flour, baking soda, and salt. 3. Add eggs, olive oil, agave syrup, and vinegar and whisk until smooth.
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360-456-1444 | PenrosePT.com
PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
1445 Galaxy Dr. NE, Suite 301 Lacey, WA 98516
1. COVER TITLE 1. PENROSE & ASSOCIATES PT GEARS UP FOR 2020 INSIDE THIS ISSUE 2. SHOULD YOU BE WORRIED ABOUT DIGITAL DEMENTIA? DON’T LIVE IN PAIN ANY LONGER WITH SOMATICS 3. THE EFFECTS OF LOVE ON YOUR PHYSICAL HEALTH HOMEMADE PALEO BREAD 4. YOU CAN HAVE FUN WHILE WORKING OUT
THIS WORKOUT ROCKS! 3 REASONS TO START ROCK CLIMBING
tie yourself to a rope, and climb up a wall while your partner holds the rope, ready to catch you. In other words,
back muscles, biceps, abs, and legs. Research published in The Scientific World Journal found that climbers can burn up to 10 calories a minute — without even getting drenched in sweat during their workout. IT IMPROVES YOUR SHOULDERS AND YOUR MIND! Physical strength alone won’t get you to the top of a wall. Rock climbing is a physical and mental challenge. Some problems call for fancy footwork, creative problem-solving, or going for a rock that seems out of reach. Teaching your mind and your body to work together while rock climbing can also build endurance and reduce stress. IT STRENGTHENS YOUR RELATIONSHIPS. Rock climbing, especially top rope climbing, is one of the best workouts to do with a partner. Top roping is a type of climbing where you strap into a harness,
No, these aren’t strange magic spells. They’re basic safety commands rock climbers use before they start their ascent. Rock climbing as a hobby and a workout has been growing in popularity over the last few years, thanks in part to popular documentaries like “Free Solo” and “Meru.” But if you’re still not ready to chalk up and start climbing, here are a few more reasons to add “belay on” to your vocabulary. IT’S A FUN FULL-BODY WORKOUT. Getting a full-body workout usually means hating every second of it. This isn’t the case with rock climbing, though. Most people take up rock climbing because it’s fun. Reaching the top of a wall is like solving a puzzle with your whole body. That said, fun doesn’t mean easy. An intense climb works out your
your partner “belays” you. It’s the ultimate trust fall. Facing
the challenges of rock climbing with your partner also teaches you how to overcome adversity together and improves communication as you both work to conquer the wall. The best part about rock climbing is that it’s easy to try out. Most climbing gyms rent out the supplies you need for a small fee. And with hundreds of climbing gyms open across the United States, there’s no wall blocking the way of you and your favorite new workout.
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