Move to Live Newsletter by Choice Physical Therapy
Move to Live Your Resource to Moving Well and Living Life
DR. GRIFFIN KELLY, PT, DPT Getting To Know The Choice Physical Therapy Team!
Background/Education Raised in Watervliet, NY, Griffin attended Utica College where he earned his Doctorate of Physical Therapy degree in 2018. Within his Doctorate program, he focused his clinical rotations in outpatient settings. Also, he completed a rotation across three elementary schools in Schenectady, NY treating children with motor development and coordination issues. Area of Expertise Griffin’s clinical interests include injury prevention, orthopedic rehabilitation, assessing the whole body for movement dysfunction and providing a holistic approach to treating the issue/s. He enjoys educating and empowering
patients to help them return to everyday activities to allow them to live their life. Griffin plans on pursing a board certification in Sports Physical Therapy in the future. Personal Griffin enjoys spending time outdoors and creating new experiences with friends and family. He is passionate about fitness and received his CrossFit level 1 Certification in 2016. He is an avid reader and enjoys listening to podcasts in his free-time as well. Griffin believes optimizing the function of the body to improve health and wellness is a key part to living a long, happy life.
www.choiceptny.com
Move to Live Your Resource to Moving Well and Living Life
SLEEP WELL. LIVE LIFE.
We all know the feeling. Less than half awake, eyes squinting, the all too recognizable beeping sound blasting out of the small black box on our night stand. “There is no way it’s already time to get up.” In one very quick, coordinated, ninja like motion, one arm flies out from under the covers, precisely hits the snooze button and is back under the covers to enjoy that much needed nine extra minutes of sleep. (Seriously, why is the snooze always nine minutes? I could really use a full ten). “I really need to start going to bed earlier…” Sleep can be one of the most overlooked aspects of a healthy lifestyle. Experts recommend seven to nine hours of sleep per night and during that time our body gets a chance to recharge, heal, and restore itself. Studies have linked poor sleep habits to a number of health issues: • Heart health: less sleep leads to increased stress hormones like cortisol which can make your ticker work harder than it needs to leading to anything from high blood pressure to heart attacks. • Inflammation: a 2010 study showed that people who got six or less hours of sleep per night demonstrated higher levels of inflammatory proteins in their blood.
• Controlled body weight: University of Chicago researchers found that dieters who were well rested lost more body fat than those that didn’t get as much sleep. Dieters also felt more hungry when they got less sleep. Changing a habit is hard, especially a habit like our sleep routine. Luckily, researchers have also been able to provide recommendations to give us the best chance to get the most rest. 1. Exercise daily, even if it’s light exercise for a short period of time 2. Avoid bright lights before bed (i.e. TV, computer, laptop, tablet, phone screens) 3. Stick to a scheduled time to fall asleep and a time to wake up...yes, even on weekends 4. Avoid afternoon naps, alcohol, and heavy meals before bed
Until next month, sleep good! Joe
www.choiceptny.com
ARE YOU HURTING YOUR NECKWHILE YOU SLEEP? You Deserve A Good Night’s Sleep!
We spend one-third of our lives sleeping. Therefore, how you sleep and the bed you sleep on can have a dramatic effect on the support of your body. When you sleep you need to be aware of how your neck and spine are supported. There are many different types of beds on the market today which can be very confusing for consumers. The best type of bed is the one that you try out and feel most comfortable using. Typically, a bed that is firm underneath, with a softer top helps to provide support as well as contour your body. If your mattress is old, then think about investing in a new one so that your neck and spine are supported well. The best positions to sleep in for your spine are on your back or sides. Avoid sleeping on your stomach since your spine ends up twisted, especially your neck. Over the hours of repetitive sleeping on your stomach, you can damage the joints of your spine and compress the nerves exiting your spine. Use a pillow to help support your body and take the weight of your legs off your spine. If you like to sleep on your back, place a pillow under the backs of your thighs and knees. This should place your knees in a slight, supported bend which takes pressure off your lower back. If you sleep on your side, be sure to put a pillow between your knees. This helps keep the alignment of your spine, and takes the pressure of your upper leg off the spine. Have 1-2 pillows under your head to keep your neck in proper alignment. If you need 2 pillows stagger them so that one pillow overlaps the other by one half. The lower half goes under the shoulders, while the upper half supports the neck.
As part of our SPINE Program, our physical therapists can show you exercises, stretches and techniques to relieve your pain and prevent it from returning. If you are suffering with neck or back pain, call us today to learn more about our SPINE Program and discover how we can relieve your pain, returning you to a more active, pain-free life!
Exercise Essentials Try this movement if you are experiencing neck pain.
Healthy Recipe: Grilled Shrimp Tacos
Stretches Neck
www.simpleset.net
LEVATOR SCAPULAE STRETCH
Grasp your arm on the affected side and tilt your head downward into the armpit. Use your opposite hand to guide your head further into the stretch. Hold for 30 seconds. Repeat 3 times.
• 1 lb. large shrimp, peeled/deveined • 1/4 head red cabbage, shredded • 1/4 c. mayonnaise • 1 tbsp. sriracha • 4 medium tortillas
• 1/4 c. extra-virgin olive oil • 3 tbsp. freshly chopped cilantro • Juice of 3 limes, divided • kosher salt • Freshly ground black pepper
In a small bowl, mix together olive oil, cilantro, and 1/3 of the lime juice. Season withsaltandpepper.Addshrimptoabakingdishandpourovermixture.Tossuntil completelycoatedand letmarinate20minutes.Meanwhile,makeslaw: Ina large bowl, toss cabbage with mayo, remaining lime juice and sriracha. Season with salt. Heat grill to high. Skewer shrimp and grill until charred, 3 minutes per side. Grill tortillas until charred, 1 minute per side. Serve shrimp in tortillas with slaw.
CALL TODAY! 518.203.6761
Patient Success Spotlight
Epworth Sleepiness Scale
Use the following scale to choose the most appropriate number for each situation: 0 = Would never doze 1 = Slight chance of dozing 2 = Moderate chance of dozing 3 = High chance of dozing To assess risk of Obstructive Sleep Apnea Situation: Sitting and reading.................................................................. Watching TV............................................................................ Sitting, inactive in a public place............................................ As a passenger in a car for an hour or more.......................... Lying down to rest in the afternoon........................................ Sitting and talking to someone............................................... Sitting quietly after a lunch without alcohol............................ In a car, while stopped for a few minutes in traffic................. Total ......................................................................................
“Initially I came to Choice PT to prep for, and then recover from, ACL surgery. Joe and the rest of the Choice PT staff encouraged me (and challenged me) to go from immobility to full physical activity. I returned for some tune-up knee work later on. By the time I left PT I was skiing and show-shoing and ready to return to full exercise. What a wonderfully holistic, supportive, and encouraging practice. I’ve already referred Choice PT to many folks and will continue to do so in the future. Thank you Choice PT!” – Tracy G. What a wonderfully holistic, supportive, and encouraging practice.
Score: 01 - 10 = Normal
10 - 12 = Borderline 12 - 24 = Abnormal
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Practice News
July marked our most successful Facebook Check-In Challenge to raise awareness and funds for Hope 7 Community Center Summer Camp sponsorship program. Our goal of 100 check-in’s (highest in CPT history) was not only met, but surpassed thanks to our AWESOME community of patients. Each simple check in, was matched with a $5 donation and we were able to present Hope 7 with a check for over $600!! Following receipt of the donation, Samantha from Hope 7 wrote back to us that this amount was able to sponsor three children’s entire month of August summer camp fees. We are continuously humbled by the support from our community and appreciate all of you who helped us reach our goals!Thanks again! Gratefully, Erin : )
CONGRATULATIONS!! to the new Mr. & Mrs. Csontos!! Blessings on a beautiful life ahead!
www.choiceptny.com
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