SportAndSpineTherapyOfMarin_Staying Active and Balanced

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 . OCTOBER 2019


ALSO INSIDE: • How to Improve Your Balance • Service Spotlight: Vestibular Therapy • Staff Spotlight: Ole Borgesen • Tasty Recipe: Chocolate Chip Pumpkin Bread • Exercise Essentials


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 .





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 andmadeyourselfacupof teaorcoffeeandreallyenjoyed themoment. Perhaps it isn’treading thatyouwishyouhadmore 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 thatyouspend timewith inyour life is thechallengeofbecoming 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. We can help you find your balance. Call us today at our nearest location (San Anselmo: 415-457-4454, Novato: 415-898-1311) or visit

Inadditionto findingyourmentalbalancewithhowyouspendyourtime, becomingmorephysicallybalanced is justas important.Therearecertain markersthattypically indicatetroublewithmaintainingbalance,suchas frequently tripping and falling, or feeling dizzy when standing too long. But even if you are not having fundamental issues with your physical balance, 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 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 townonerrands,and thenconsider the timespentdoing things you have to do at home, like the dishes or the laundry. Then really think about howmuch time you are spending doing the things that make you feelbetter— includingthosehobbiesthatyou love,butalsobeingactive and engaging with the people you care about. Partofbecomingamorebalancedpersonmeans findingwaystospend your time more wisely and taking more time for yourself as needed. HOW TO IMPROVE YOUR BALANCE

It’s Never Too Late 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 Theseare justseveralexamplesofhowyoucould incorporatemoreactivity intoyour lifestylewithoutmakingmany largechangestoyourwayof life. If you feel that your physical health or an old injury is holding you back from being active, contact us today (San Anselmo: 415-457-4454, Novato: 415-898-1311) or visit our website at Working with a physical therapist can help you achieve improved balance and a healthy lifestyle.

M A I N T A I N EXERC I SE ESSENT I ALS TRY THIS EXERCISE TO IMPROVE BALANCE Balance Tandem Stance Start by placing one foot in front of your other foot in a heel to toe position. Maintain your balance. Return to starting position and repeat. Attempt this exercise alternating the opposite foot in front. For an added challenge while in this stance, slowly turn your head to the left and hold for 3 seconds. Repeat by turning your head to the right, up, and down, all of which holding for 3 seconds. If feeling confidant in your balance, challenge yourself further by standing on a thick pillow or with your eyes closed.

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We will use a standardized tool to give you an accurate assessment of your balance and stability to give you a clear picture of what to work on. Call us today to begin restoring your balance!

Alwaysconsult yourphysical therapistorphysicianbeforestartingexercises you are unsure of doing.




Ole received his B.A. in Physical Therapy from Haagse Hoge School Voor Fysiotherapie, in The Hague, Holland in 1990. Following his studies, hemoved back to his home country of Norway where he practiced mainly in theprivatesector,with emphasis on sports injuries/ rehabilitation, until 1999 when he moved to California. Ole worked with the Norwegian National Hockey team and

Feelings of dizziness or vertigo can greatly limit your daily life, making it difficult for you to perform even the simplest tasks without feeling as if you might fall over. Fortunately, we offer some of the most effective vestibular rehab services aimed at retraining your vestibular system to regulate feelings of stability and balance. Balancedisordersrefer toabroadrangeofconditions,butareall connected by the effect they have on the vestibular system, also known as the inner ear. Vestibular Therapy is conducted through aprocessof“adaptationandcompensation.”Thismeans that the vestibularsystem isactuallybeing“reprogrammed”throughboth passive and active therapies to form connections with the brain on adjusting imbalances and regaining stability. Common Balance Disorders Treated:

Vaalerengen IceHockey team from1993 to1996.Healso followed the Stavanger SIF Handball team during their 1996 to 1998 seasons. Ole specializes in joint and muscle dysfunctions, with a manual therapy based approach to joint dysfunctions and functional emphasis on muscle rehabilitation. 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! San Anselmo: 415-457-4454 | Novato: 415-898-1311

• Benign Paroxysmal Positional Vertigo (BPPV) • Meniere’s Disease

• Vestibular Neuritis • Migraines • Stroke

If your dizzying symptoms are holding you back from living your normaldaily life,contactSportandSpineTherapy.Ourspecialized serviceswillhelpyougetbackonyour feetasquicklyaspossible.


INGREDIENTS • 1 1/4 cup blanched almond flour • 1/4 cup tapioca or arrowroot flour • 2 tbsp coconut flour • 1 tsp baking soda • 3/4 tsp unrefined salt • 1 1/2 tsp cinnamon powder

• 3 eggs • 1/4 cup coconut oil • 1 cup pumpkin puree (fresh or canned) • 1 tsp vanilla extract


Tasty Recipe: Chocolate Chip Pumpkin Bread

• 1/3 cup coconut sugar • 1/2 cup chocolate chips

• 1/2 tsp ginger powder • 1/4 tsp nutmeg powder

DIRECTIONS Preheat oven to 350° F. Grease a 9 inch loaf pan or line with parchment paper. In a large bowl, combine dry ingredients. In another bowl, whisk together wet ingredients. Pour wet into dry. Mix until well incorporated. Fold in chocolate chips and pour into prepared loaf pan. Scatter extra chips on top. Bake for 50-55 minutes, until top is golden, the center is set, and a toothpick inserted in the center comes out clean. Allow bread to cool in pan for about 15 minutes before turning out on a wire rack to cool completely before slicing and serving. Recipe/Photo Credit:

STRUGGLING WITH PAIN? GIVE US A CALL, TODAY! San Anselmo: 415-457-4454 • Novato: 415-898-1311

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