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THE PENROSE POST
MAY 2023
PENROSEPT.COM | 360-456-1444
Waking Up With Headaches and Neck Pain? Try These Quick Tricks for Better Posture
Small-Group Training Sessions Now Being Held in Person!
A few days ago, my husband, Dan, complained to me that he’s been waking up with headaches more than once that week.
do both actions easily and don’t hit a “pinch point,” you’re probably using good posture. Quick Daily Tricks to Fix Bad Posture • Doorway Stretch
COME JOIN US
“I think it might be my pillow,” he said.
Stand up, place one hand on each side of a doorframe, and step through the doorway to stretch your chest muscles.
I thought about it for a minute, then gave him my expert opinion as a PT. “I don’t think it’s your pillow,” I told him. “I think it’s your workstation. When you work at home, your head is shifted too far forward while you’re on the computer, and that can lead to neck tension and headaches. You probably need to get your eyes checked, too. You jut your head even farther forward when you squint.”
Yoga for Osteoporosis and Arthritis 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 fluid and taller after this class. Tuesday: Yoga for Osteoporosis and Arthritis, 9 a.m. Thursday: Yoga for Osteoporosis and Arthritis, 9 a.m.
• Arms Up
Stand up, raise your arms overhead, and lean first left then right to stretch out your back. Pencil Trick Sit up straight and imagine a pencil laying along your spine between your shoulder blades. Then “squeeze” the pencil by pulling your shoulder blades together. Hold the pose for 5 seconds, then repeat to erase your forward slump.
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“Huh!” he said. “I didn’t even think about that.”
I’m not surprised that Dan blamed his pillow for a posture problem. Most people have no idea that forward head posture can actually lead to stiffness, achiness, neck pain, chronic tension, and even a rounded “hump” in the upper back. That hump isn’t entirely avoidable, but if you practice good posture, you can make it less significant and avoid those other negative side effects, too. Good Posture Good posture essentially means standing or sitting straight and tall, with your head up and your shoulders back. Poor posture includes slouching, jutting your head forward, and rounding your back. You can typically tell whether your posture is good or bad by trying to raise your arm or turn your head. If you can
The Best Long-Term Posture Solution Yoga classes can help improve your posture long term. The stretches and exercises will reduce your aches and pains and improve your strength, flexibility, breathing, and bone density. If you’re not the most flexible person you know, or you’re worried about how you’ll feel surrounded by super-bendy yogis, you can join one of my team’s Yoga for Osteoporosis and Arthritis classes. These small six-person classes are perfect for beginners, people with a lot of stiffness, and people who want one-on-one help. We always start with chair yoga so you don’t have to get up and down from the floor. Don’t fall into the poor posture trap that Dan did and try to blame your pillow for it. Instead, check out the left side of this page and call us to sign up for a yoga class! – Dr. Jennifer Penrose
“Yoga classes can help improve your posture long term. The stretches and exercises will reduce your aches and pains and improve your strength, flexibility, breathing, and bone density.”
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The World Isn’t Ending 3 Strategies to Reduce Anxiety
Face Anxiety Head-On Many people try to avoid anything that could make them feel anxious. While this method may make you feel short- term comfort, it can cause you to be more anxious about specific scenarios. The best strategy to overcome anxiety is to face it head-on. Although it will be uncomfortable and challenging, don’t let it stop you! The more you put yourself out there, the less anxious you’ll feel. You’re stronger than you give yourself credit for! Please contact your health care provider if you’re worried about the anxious feelings you get. They can assist you with identifying your triggers, why anxiety is occurring, and methods you can use to reduce your symptoms.
When most people think of anxiety, they likely have negative connotations tied to it. Many make the assumption that anxiety will always lead to panic attacks and fears of major change, but just about anything can generate feelings of anxiety, and not all of them are harmful. However, if your anxiety stops you from doing something, it can hinder you almost every day. In honor of May being National Anxiety Month, here are three ways to reduce your anxiety. Daily Exercise Physical activity can increase your self- confidence, improve your mood, help you relax, and lower anxiety symptoms. You don’t have to do anything
significant — you can go for a walk, take a hike, conduct at-home workouts, go to the gym for at least 30 minutes, or participate in yoga and Pilates. Meditate Sometimes, taking a step back, focusing on your breathing, and letting your thoughts flow in one ear and out the other can help you put things in perspective. JAMA Internal Medicine published an article stating that practicing mindfulness can help ease feelings of anxiety, depression, and pain. You can meditate by following a guided meditation or silently sitting in a quiet area and breathing slowly. While meditating will be challenging at first, it will become easier with practice.
The Ageless Benefits of Yoga How Seniors Are Finding New Vitality
For many seniors, maintaining an active lifestyle can be a challenge. Your body might not be as flexible as it once was, and new pains or discomforts seem to appear out of nowhere as time passes. This change can be problematic and will require some adjustment on your part, especially if you’ve lived an active lifestyle. Thankfully, there are some activities you can do to help you stay active, like yoga! You might think that yoga is just for young people, but that’s not the case at all! Yoga is a low-impact exercise that can be modified to suit a wide range of abilities, making it accessible to people of all ages. There is no expectation of perfection, as each individual is
encouraged to listen to their own body and move at a comfortable pace. So even if you have health limitations or concerns, yoga is a safe and pleasant activity. Plus, you’ll gain a host of benefits from participating. By holding poses and moving through sequences, yoga helps to lengthen and stretch muscles, increasing the range of motion and reducing stiffness. You’ll also build muscle strength, particularly in your core. Your balance and posture will improve, which will help lessen physical discomfort and reduce your risk of falls.
yoga can help reduce stress, anxiety, and depression. By incorporating breathing techniques into their practice, seniors can improve cognitive function and memory. There’s also a social aspect involved. Many yoga studios offer classes specifically for seniors, which can provide a supportive and welcoming environment for everyone to practice together. It’s a great way to meet new people and have fun while staying active. There are advantages for people of all ages to practice yoga. If you’ve been interested in trying this activity for a while, now is the time to get out and get involved. You may be surprised by how much you enjoy it!
In addition to physical benefits, yoga is also mentally stimulating. The practice of
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USING PHYSICAL THERAPY TO REDUCE DISCOMFORT OUCH! Pinched Nerves Hurt
Restorative Exercise Don’t worry; you won’t be doing jumping jacks. Strengthening and range of motion exercises are simple movements that can strengthen your muscles and stretch the affected nerves to help reduce pain. A physical therapist will often assess your issues and unique needs, then customize these exercises for you to reap the most benefits. Retraining Your Posture No one has perfect posture all of the time, but enhancing it can do wonders for your symptoms. Adjusting your posture is vital to treating pinched nerves and preventing further injury. Most people don’t realize how poor their posture is throughout the day, but a physical therapist can help you retrain your stance and improve your spinal alignment. By doing so, you’re also preventing further damage to your pinched nerve. Your favorite activities don’t have to become a forgotten memory. Physical therapy can have you returning to your everyday life and managing any discomfort caused by a pinched nerve. While not all physical therapists practice the same methods listed here, they can find a therapeutic routine perfect for your needs. Everyone deserves to live pain-free lives, and physical therapy can help you make the unthinkable a reality.
If you have a pinched nerve, you know how much it can affect your day-to-day life. Severe neck or back pain due to a pinched nerve often limits your
usual sports or hobbies and can also be aggravated by sitting or standing at work all day with bad posture. But you don’t have to be stuck with this pain! The restorative techniques offered in physical therapy can help you treat your pinched nerve and teach you how to manage it properly. Manual Therapy Who doesn’t enjoy a massage? A trained physical therapist can administer manual therapy, such as massages, to loosen muscle tension and ease pain. Some other forms of manual therapy include lymphatic drainage and manual traction. These hands-on techniques can reduce inflammation and improve your range of motion.
TAKE A BREAK!
Ginger Pork Stir-Fry Inspired by TasteofHome.com
DIRECTIONS
INGREDIENTS
• 1 tbsp cornstarch • 1 cup orange juice • 2 tbsp soy sauce
1. In a small bowl, whisk cornstarch, orange juice, soy sauce, garlic, and ginger until smooth; set aside. 2. In a large skillet over medium-high heat, stir-fry pork in oil until lightly browned, about 4–5 minutes. Remove pork and add onion, peas, and red pepper. Cook until crisp-tender, about 3–5 minutes. 3. Stir in orange juice mixture and pork. Bring to a boil, and then cook until thickened, about 2 minutes. Serve over rice. Garnish with green onion and sesame seeds, if desired.
• 2 cloves garlic, minced • 1/4 tsp ground ginger • 1 lb pork tenderloin, cut into thin strips • 2 tbsp canola oil • 1 small onion, sliced • 1/4 lb fresh snow peas • 1/2 sweet red pepper, julienned • Cooked rice • Green onion, chopped (optional) • Sesame seeds (optional)
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PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
1445 Galaxy Dr. NE, Suite 301 Lacey, WA 98516
1. How to Fix Morning Aches and Pains 2. Anxiety Can Be Overcome Healthy Aging Through Yoga 3. Managing a Painful Pinched Nerve Ginger Pork Stir-Fry 4. How Physical Therapy Can Improve Your Mental Health INSIDE THIS ISSUE
The Connection Between Mental Health and Physical Therapy
Improved Self-Esteem Unsurprisingly, your self-esteem may take a hit after suffering an injury or losing mobility, but physical therapy can help restore lost confidence. We’ll run you through various exercises, and at every appointment, you’ll gain a new sense of achievement as you progress toward your goals and regain mobility. Your confidence will improve even more as you work on the exercises we assign you at home.
Physical discomfort is usually the main focus of a physical therapy appointment. Whether you suffered an injury or have recently undergone surgery, you’re doing everything possible to return to the activities you love. But you may not realize that your mental health can majorly impact your physical recovery. You might think you need to see a mental health professional or start a new prescription to help your mind during recovery, but that’s not necessarily the case. Often simply participating in physical therapy can help improve your mental health. Reduced Stress, Anxiety, and Depression As physical therapists, we aim to help you return to your regular lives with few to no restrictions. There may be moments when you feel like nothing will improve after an injury, but there is a light at the end of the tunnel! After meeting with a physical therapist, you’ll receive a road map to your recovery. When you see that things will eventually improve, you’ll notice improvements in your mental health. Feelings of stress, anxiety, and depression will gradually lessen as you continue on your healing journey.
Better Sleep When you don’t sleep well, you can experience worsening symptoms of depression and anxiety. There’s no better way to ensure you get a good’s night rest than by exercising, and that’s exactly what we’ll help you do. Whether you’re coming in for an appointment or are following our guidelines for recovery at home, you’ll have an easier time falling asleep at night and will get much better rest.
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