Check out our September newsletter!
September 2018
513-874-8800 www.stretchphysicaltherapy.com Painless News
2 Locations:
3143Western Row Rd Maineville, Ohio 45039
4851WunnenbergWay West Chester, Ohio 45069
Say Hello to Liam! B ack in February, I wrote about an upcoming addition to the Stretch Physical Therapy family: our tech and fall prevention coordinator Britney Whelan’s new baby. And this month, I’m excited to announce that on July 5, baby Liam came into this world, safe and sound! Clocking in at 7 pounds, 7 ounces and 20.5 inches at birth, he’s been the subject of a lot of buzz around the Stretch clinic over the past couple of months. Britney Whelan’ s New Baby
For a long time, the expectation was that Liam would arrive early, in June, so by early July, Britney was full of anticipation for the big event. Though she was initially gunning for him to be born on July 4, her mother’s birthday, she told us that the day before the actual birth, she somehow predicted, “I’m going to have this baby tomorrow.” Lo and behold, she was right! We all made guesses about his weight, and one of our new PTs, L.B. O’Lannerghty, guessed almost dead-on — only a single ounce off his actual weight and exactly correct on the 20.5 inches. Britney is just coming back from maternity leave this month, and we’re finally all getting a chance to see the little bundle of joy. Ever since he came into this world, Britney’s been all smiles. “It feels absolutely amazing having my first child,” she says. “He is such a blessing in my life, and I couldn’t be happier!” Of course, it’s been a challenge settling into this “new normal,” as she puts it. She’s been “learning how to get through each day that is so different than [her] life before him,” and she’s thrilled to know that she “gets to be his mother for the rest of [her] life.” He’s still in his first couple of months, so she doesn’t have many funny stories to share with us yet, but apparently, he’s just beginning to show his personality. “We are seeing lots of smiles these days!” she says. “And he sleeps just like his dad — with his mouth wide open and arms above his head.” Every day is a new adventure, a new set of discoveries as she watches Liam grow and learn. Every parent knows that feeling of watching an infant become a fully-fledged person right before your eyes, putting together concepts and ideas in real-time.
Personally, I couldn’t be prouder of Britney. She’s been working alongside the team for almost four years now, and, in many ways, has become almost like another daughter to me. I’m so excited to see her step into this new phase of life, and wish her and her growing family all the joy in the world.
–Kim Nartker
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513-874-8800
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NEED A PERSONAL ASSISTANT TO MANAGE YOUR
Kids’ Crazy Schedules?
Try These 3 Tips Instead
Teamwork Makes the DreamWork While you’re busy trying to rally the troops at soccer practice, the scene at home resembles a horror movie. Laundry is piling up, food is spoiling in the fridge, and the dust bunnies around
At Stretch Physical Therapy, we’re constantly looking for new ways to reach out to our community and transform more lives than ever before through powerful alternatives to medications, injections, and surgery. For us, health and wellness aren’t just our business — they’re our mission. It’s our personal goal to lift as many people out of the throes of chronic pain and disease as possible. That’s why, this month, we’re excited to announce our upcoming free community Dine and Learn event, organized by physical therapy aide, wellness expert, and Stretch Physical Therapy founder Kim Nartker! On September 24 , we will gather with 20 lucky attendees over a free dinner to discuss everything you need to know to start your journey toward a life free of chronic pain and disease, without expensive, dangerous, or invasive interventions like surgery or pills. SEPTEMBER 24! Learn EverythingYou Need to Get Healthy Dine and Learn School has started. Youth sports are in full swing. Work is crazy. Food has become more about necessity than enjoyment. All of this can only mean one thing: Fall has begun. The crazy schedules this time of year can make it tough for parents to keep their heads on straight; making it through the insanity sometimes feels more like survival than life. But there are tactics you can employ to turn the tide and find more time for yourself. Tag Team There’s no reason to try to do everything on your own. The phrase “It takes a village to raise a child” exists because managing the stressors of life requires help. A great place to start is by establishing car pools with a parent group you trust. You can alternate drivers weekly, which provides the opportunity for you to focus your attention on other priorities — or if you’re lucky, have some freedom. The Right Tool for the Job Technology makes organization easier and more accessible than ever. By using a tool like a shared calendar, you can coordinate the entire family’s schedule so you never miss a beat. And apps like Mealime and MealBoard give you the ability to whip up food that is cost-effective and delicious.
the house now have names. Housecleaning is a part-time job in its own right. The only way to stay on top of duties around the house is to work together. A chore chart with clear responsibilities is a great place to start. Whether you have one child or eight, everyone is capable of pitching in. You can have all the organizational abilities in the world, but the best way to manage life’s madness isn’t by directing day-to-day tasks; it’s by managing stress. Instead of using these tools to control life, look at them as a way to free up time so you can decompress and enjoy the things you love.
doing the things you love, this event is the perfect first step. Getting fit and leading a healthy lifestyle may seem daunting, but with a little coaching, anybody can create positive changes in their everyday life! Kim will tackle a wide array of topics, ranging from pain and stress management techniques to pervasive fitness myths that might actually be preventing you from getting healthy. And, of course, she’ll be available for any questions you may have, ready with her expert knowledge to guide you in the right direction. Dinner is provided, the event is totally free, and it’s sure to be a fun, eye-opening get-together that might just change your life. But spots are limited —we only have room for 20 attendees, so don’t wait! Call 513-874-8800 to secure your slot and learn more about the event!
Whether you have sciatica, lower back pain, persistent knee aches, chronic sickness, balance issues, or any other physical problem preventing you from
www.stretchphysicaltherapy.com 2
2ND ANNUAL HEALTH CARE FAIR October 20th, 9 a.m. to 2 p.m. Stretch Physical Therapy in West Chester
4851 Wunnenberg Way West Chester, OH 45069
SwimmingWorkshop
9:15 AM
A discussion for swimmers, from the casual to the competitive. Learn how to avoid common technique mistakes, learn the truth about myths, and correct and prevent shoulder pain and injury. Help your child steer clear of the pitfalls that may end their swimming career! Katie Neumann
Low Back PainWorkshop
10:00 AM
We’ll help you pinpoint the real cause of your lower back pain, run you through a few tests, and help you discover how to eliminate your pain once and for all! KimNartker
Nutrition andWellnessWorkshop
11:15 AM
Are you tired of hearing new, conflicting information about nutrition every week? Learn how food is truly the best medicine, and listen as Mija addresses common health myths and teaches you what to eat to encourage your body to heal itself. Mija Speakman
DancingWorkshop
12:00 PM
A dancer’s guide to chronic ankle sprains, foot pain, performance enhancement, and the keys to keep dancing without injuring yourself further. Learn how to decrease your chance of injury and prevent yourself from ending your dance career before it even starts. L.B. O’Lannerghty
Foot PainWorkshop
12:45 PM
Find out the most common cause of foot pain, and learn about how the connections between the hip, knee, and foot can help you eliminate your pain andmake sure it never comes back! KimNartker
The Importance of Meditation in Our Lives
1:30 PM
Stress and lack of sleep can sabotage your life. This workshop will teach you tips and tricks for simple meditations that will have a tremendously positive impact on your daily life! Mija Speakman
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... Continued from front
To register or get more info, call Stretch Physical Therapy & Total Wellness at 513-874-8800. But act fast —only 30 spots per workshop are available! In addition to these fabulous, informative workshops, we will have a representative to speak to you from the following sponsor: JackRabbit Glendale ... Andmany others soon to be announced!
Avoid Neck PainWhile Driving
Long commutes will always be a pain in the neck, but the discomfort doesn’t have to be literal. Developing stiffness or soreness in your upper back and neck is all too common in the driver’s seat. It’s annoying at the time, and repeated incidents can lead to more chronic problems down the road. Luckily, there are a few simple steps you can take to prevent this pain from developing behind the wheel. Make Adjustments If you frequently experience neck pain while driving, the position of your seat and mirrors may be the issue. Ideally, you want the back of your driver’s seat to be almost straight, at about a 100-degree angle to the seat. If you find yourself leaning forward to reach the steering wheel from this position, shift the whole seat forward. In older cars without built-in lower back support, it’s a good idea to slide a small pillow between your back and the lower part of the seat. After you have your sitting position figured out, make the necessary adjustments to your mirrors. You should be able to glance at each with minimal head movement. Constantly bobbing or craning your neck to see what’s behind you is a surefire way to develop neck and shoulder pain. Stay in the Clear A dirty windshield can be just as bad as poorly adjusted mirrors. Having to lean forward to see when sun and dust cut your
visibility causes stress as your neck muscles accommodate. In general, poor vision is a consistent source of these sorts of aches and pains, so it’s a good idea to ensure you have the right pair of glasses (including shades) every time you drive. Let Off the Gas Normally, good sitting posture entails
having both feet firmly planted on the floor. Drivers don’t typically have that option unless they literally put the pedal to the metal. During long drives on the highway, cruise control is a great option to give your feet a welcome rest. Otherwise, pull over to take a break and stretch your legs if you feel your neck beginning to tense up. There are also preventative measures you can take to avoid pain and discomfort before your next road trip or traffic jam. If you find yourself haunted by chronic neck, back, or shoulder pain no matter how long you drive, it may be time to contact a trusted physical therapist. These may be signs of more serious issues, but physical therapy can help you live and drive pain-free again.
HAVE A LAUGH
Roasted Turmeric Cauliflower
When it comes to eating paleo, side dishes are almost always a bigger challenge than mains. If you’re in need of a flavorful vegetable dish, check out this recipe for spicy, savory cauliflower.
Ingredients
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1/2 teaspoon crushed red pepper
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1 head cauliflower, cut into florets
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1 clove garlic, minced
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2 tablespoons coconut oil
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2 tablespoons water
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1 teaspoon turmeric
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Chopped fresh basil, to garnish
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1/2 teaspoon cumin
Directions
1.
Heat oven to 400 F.
2. In a large mixing bowl, whisk together coconut oil, spices, garlic, and water. 3. Lay cauliflower across a large baking sheet, season with salt and pepper, and top with mixture. 4. Roast for 30 minutes, garnish with basil, and serve. 513-874-8800 Inspired by PaleoHacks
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Phone: 513-874-8800 www.stretchphysicaltherapy.com
PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
West Chester Hours: M,W, Th 7-6 pm Tues, Fri 7-12 pm
Mason Hours: Mon 2-6 pm Fri 7-12 pm
4851WunnenbergWay West Chester, Ohio 45069
Inside
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BritneyWhelan Had Her Baby!
3 Tips to Help OrganizeYour Crazy Life
Free Food and Expert Knowledge
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3 Steps to Staying Pain-Free in the Car
RoastedTurmeric Cauliflower
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HaveYou Heard About Mauritius?
Marvelous Mauritius
A Secret Island of Adventure
Just over 1,000 miles off the southeastern coast of Africa in the Indian Ocean lies the small island of Mauritius. The island
away from the pristine beaches. Island guests and locals can fearlessly scuba dive around the brilliant reefs, swim with dolphins, kite surf, and find lots of other ways to enjoy the warm ocean waters. Walk Through History More than a tropical escape, Mauritius is an island full of history and culture, so there are plenty of opportunities to learn about the island’s layered past. You can visit one of the historical rummeries or explore Mauritius’ two UNESCO World Heritage Sites. You can also check out Aapravasi Ghat, the Immigration Depot, A day spent playing on an island is always better with great food. Influenced by its French, Creole, Indian, and Chinese heritage, Mauritius offers a vast menu of delicious dishes to try, from curry to dim sum. And the rich soil and bountiful ocean provide more than enough fresh fruit and seafood to go around. Despite its amazing vacation potential, Mauritius is all but unheard of to people in the United States. This means travelers can find amazing five-star resorts at unbeatable prices! With this in mind, isn’t it time you got to know the island of Mauritius? and Le Mourne Brabant. Taste the Memories
is often overlooked by the rest of the world. Most people are more likely to have heard of the island’s most famous extinct occupant, the dodo bird, than the island itself. This is shocking when you discover how much fun there is to be had in this tropical wonderland. Adventure Awaits
Looking for fun in the sun? Start your trip to Mauritius with a hike up the lush Lion Mountain, or take time to snap a photo of the Seven Coloured Earths, where volcanic soil has created sand dunes of seven distinct colors. And what’s a trip to an island without the beach? Beautiful coral reefs surround Mauritius, keeping sharks
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