Manual Edge_Stayihg Active and Becoming Better Balanced



A PT Christmas POEM ‘Twas the night before Christmas when all through the clinic, Not a creature was stirring not even a for a minute; The sheets and pillows were placed with great care, In hopes that the therapists soon would be there. The therapists and staff were nestled all snug in their beds, While visions of helping patients danced in their heads; And Carisa in her office and I in a room just to muse, Had just settled down for a long winter’s snooze. When from the clinic front door there arose such a clatter, I sprang from the treatment table to see what was the matter; Away to the front door, so clear and so wide, Looked through the clear glass and saw patients outside. The morning sun with its glare, wishing I had my sunglasses, Obscured the faces of familiar laddies and lasses; When what to my wondering eyes should appear, But a caravan of cars so patients don’t fear. With a big old leader, and many books on the shelf, I saw in the reflection, it must be myself; More committed than ever to heal our patients they came,

I smiled and I shouted and I called them by name. “Now, CHRIS! now, DIANNA! now, VAL and TERESA! On, VEDA! on ERIN! on, HOLLY and KRISTINA!

Tim Bonack


(Continued Inside)




There are a million and one tips that are passed down generation to generation about the key to a long and successful life. Some say the secret to a long and happy life is to focus on family; others say it all comes down to finding the right career. Whatever choices you make in your life, and whatever your values are, there are several fundamental truths that are almost always accurate: To stay healthy, you must stay active, and to stay happy, you must stay balanced. Mental and Physical Balance Staying active and staying balanced in many ways go hand in hand. Staying active refers to the amount of activity that you engage in daily. This of course can refer to how much time you spend at the gym, but it can also refer to how many steps you take in a day, how often you find yourself running around the office, and how frequently you head out to the backyard to run around with your children or your dog. Balance in many ways works on the same principles. There

are some activities that you do every day because you have to do them — work often falls into this category, as do household chores. But what about the activities that you simply love to do? What about the activities that you enjoy? Think about the last time that you sat down with a book that you loved and made yourself a cup of tea or coffee and really enjoyed the moment. Perhaps it isn’t reading that you wish you had more time for, but instead it is a garden that has grown weeds as it has been neglected. It could be a project at your home that you have looked forward to completing or an old car that you’ve wanted to fix up. There are special hobbies and interests that appeal to each of us, and spending time with those hobbies can help you live a more balanced life. Alongside with the task of becoming more mentally balanced with the things that you spend time with in your life is the challenge of becoming more physically balanced. There are certain markers that typically

indicate trouble with maintaining balance, such as frequently tripping and falling or feeling dizzy when standing too long. But even if you are not having fundamental issues with your ability to stay balanced in this way, you may still have difficulty with whole-body balance. Yoga is a great form of exercise to use to improve your ability to balance, as yoga helps to strengthen core muscles and improve coordination. You can improve your physical balance by: • Increasing muscle strength • Improving stamina • Improving core strength • Practicing balancing techniques In addition, taking steps to ensure that you are getting a full night of rest, that you are exercising regularly, and that you are eating a healthy diet are all strong components to ensuring you are well-balanced.

Call Today 719-694-8342


To the desks in the office! To the treatment rooms down the hall! Now treat away! treat away! treat away all!” The patients lay down anticipation in their eyes, Waiting for their work, the results no longer a surprise; With a knock on the door, they knew what would come, Relief from the pain and the body parts that were numb. And they walked through the door, determination to cure, To find the causes of suffering even if obscure; They rubbed their hands together to sensitize their perception, Because they wanted to find patient’s problems with perfection. They spoke not a word but went straight to their work, And released sore backs and necks, pulled legs with a jerk; And laying their hands aside of heads, jaws and nose, Giving a nod of completion, off the table patients rose. They sprang to their cars, feeling so good they did whistle, No need for new joints, we need nothing artificial; And I heard our staff exclaim, as they drove out of sight, HAPPY HOLIDAYS TO ALL, AND TO ALL A PAIN FREE LIFE! A PT Christmas POEM (Continued from outside)


HIP ABDUCTION While lying on your side, slowly raise up your top leg to the side. Keep your knee straight and maintain your toes pointed forward the entire time. The bottom leg can be bent to stabilize your body.

IT ’S NEVER TOO LATE TO BE ACTIVE! Think about the percentage of time that you spend working during the week. For most people this number is well over 40 hours per week! Then consider how much time is spent driving to and from work and around town on errands, and then consider the time spent doing things you have to do at home, like the dishes or the laundry. Then really think about how much time you are spending doing the things that make you feel better — including those hobbies that you love, but also being active and engaging with the people you care about.

Part of becoming a more balanced person means finding ways to spend your time more wisely and taking more time for yourself as needed. You don’t need to grow up as an athlete to enjoy exercise as an adult. There is no point in your life where it is too late to start being more active than you currently are. There are plenty of ways to incorporate light activity into your lifestyle, such as: • Taking a walk in the evening with your family • Wearing a pedometer and trying to take more steps every day • Joining your local community center and using the pool to swim laps several times a week • Engaging in light weight training at home before work • Taking a yoga class These are just several examples of how you could incorporate more

MALVERN Physical Therapy

activity into your lifestyle without making many large changes to your way of life. If you feel that your physical health or an old injury is holding you back from being active, contact us. Working with one of our qualified physical therapists can help you achieve improved balance and a healthy lifestyle.




Kristina with husband Jay and son Cameron completing the ‘Tough Mudder’ north of Colorado Springs. Go Kochs!”

“Val at Manual Edge Physiotherapy has helped me so much with the sciatic pain that I have been experiencing for over a year. I am now able to enjoy walking and all of the everyday activities that were so difficult before. I highly recommend Manual Edge Physiotherapy, Val, and hands-on healing.”

“Tim with wife Zoe, son Bryan and girlfriend Courtney, along with sister Laurie and brother in law Todd from WI biking Vail pass in the fall colors.”

- Lorre R.


Slow Cooker Coconut Ginger Chicken

INGREDIENTS • 4 cloves garlic peeled • 2 inch cube ginger about 30 grams, roughly chopped • 1 small sweet onion peeled, quartered • 1 Tbsp olive oil • 2 Tbsp butter • 2.5 lbs boneless, skinless chicken thighs cut into four • 2 cans coconut milk not shaken

• 2 Tbsp cornstarch • 1 can baby corn cobs • 1 cup peas or frozen vegetables Spice Blend • 1/2 tsp ground pepper • 1 tsp ground cumin • 1 tsp ground coriander • 1 1/2 tsp ground tumeric • 1 tsp salt • 2 tsp curry powder (optional)


Combine spices together and set aside. In a food processor, pulse garlic, ginger and onion until it forms a paste. In a skillet, heat olive oil and melt butter. Add pureed aromatics and stir well. Cook for a few minutes, then add spice blend. Cook for 2-3 minutes, stirring constantly. Move aromatics to one side of the skillet and add chicken pieces. Cook chicken slightly on all sides and thoroughly coat it with the spices. Transfer the skillet ingredients into a slow cooker. Remove the cream from the top of the coconut milk using a soup spoon

and set aside. Pour the remaining coconut milk over the chicken until it barely covers it. Drain the corn cobs and chop in half. Add to the slow-cooker. Cook on low for 4 hours. Whisk cornstarch with coconut cream (previously set aside) until smooth and add to the chicken, stirring well. Add frozen peas or other vegetables of your choice. Cook for another 1/2 hour or until the chicken is cooked and the vegetables are hot.


Page 1 Page 2 Page 3 Page 4

Made with FlippingBook Online newsletter