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FEBRUARY 2026
847-515-8970 • KineticPTS.com
Ever heard of Random Acts of Kindness Month? Well, it’s Be Nicer to Your Body This February (and Beyond) February, and while most people think of random acts of kindness as buying someone coffee unprompted or holding open a few extra doors, I like to remind my patients that your body deserves kindness, too. In fact, some of the most powerful acts of kindness aren’t outward gestures at all. Instead, they’re the tiny, daily things you do for yourself that keep pain from snowballing into something bigger. And trust me, your body notices every small act . One of the biggest challenges I see is that many people wait until they’re hurting, really hurting, before taking action. Life gets busy, the calendar fills up, and you tell yourself, “Eh, it’s just a little stiffness.” But those “little” things add up fast. Before you know it, what started as a bit of discomfort becomes unbearable enough to derail your whole day. That’s why I’m a believer in tiny daily habits. We’re talking four minutes of stretching. A mindful walk around your office between meetings. Slipping on shoes that actually support you instead of whatever pair was closest to the door. Drinking enough water so your muscles, joints,
here has never been about giving you random exercises. We help you determine what’s actually causing the issue and develop a plan tailored to your body’s specific needs. That’s something no search engine can give you. Lastly, let’s not forget the ultimate kindness you can show your body: striking a balance between rest and activity. I have some patients who need some encouragement to move more, while others need permission to slow down. Too much rest can lead to stiffness and weakness, while excessive activity can cause irritation and inflammation. The sweet spot isn’t universal. Finding that balance and adhering to it is one of the greatest acts of kindness you can give yourself. So, this month, I challenge you to treat your body the same way you’d treat a friend, with small, consistent kindness. Stretch for a few minutes each day. Take a short walk when your joints feel stiff. Hydrate even when you’re not thirsty yet. And if something feels off and isn’t getting better, don’t brush it aside; reach out. That tiny step of seeking help might be the biggest act of kindness you show yourself all year. Your body works hard for you. February is as good a time as any to return the favor. –Mike Ulmer
and brain can function the way they’re supposed to.
These small kindnesses may seem insignificant, but they’re far more effective than one intense workout a week or a once-in-a- while attempt to “fix” something. In physical therapy, the magic isn’t in doing something huge; it’s in doing something consistently. And here’s the part most people don’t realize: Your body is constantly talking to you. A little tightness here, stiffness there, a bit of soreness after sitting too long. These signals are like your body’s version of tapping you on the shoulder and clearing its throat to finally get your attention. When you respond early, you stay ahead of the problem. When you ignore it, you make the road back much longer. Another challenge people face (and one I often see) is trying to find quick fixes with generic online advice. Google is full of “Top 5 Stretches for Pain Relief” lists, but without understanding what your specific body needs, you’re basically throwing spaghetti at the wall and hoping something sticks. What’s tight on one person might be flexible on another. What’s weak on you might be a strength for someone else. And both of you could feel the same symptoms.
That’s where professional assessment comes in. Our work
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Think Better, Remember More
Delicious Foods That Power Your Brain
You’ve likely heard the saying “you are what you eat,” but when it comes to memory, that’s more literal than you might think. Your brain is constantly working to process, store, and recall information, and it requires the right fuel to stay sharp. However, certain foods can actually improve memory, focus, and overall brain health. Here’s what to load up on next time you’re at the grocery store. FATTY FISH If your brain had a favorite food, it would probably be salmon. Fatty fish like salmon, sardines, and trout are full of omega-3 fatty acids, especially DHA and EPA, which are crucial for building and maintaining brain cells. These healthy fats also enhance communication between brain cells, which aids in memory and learning. If you’re not a seafood fan, you can still get omega-3s from plant-based sources like walnuts, chia seeds, and flaxseeds. BERRIES Don’t underestimate these colorful little powerhouses. Blueberries, strawberries, and blackberries are packed with antioxidants called flavonoids that help protect
your brain from oxidative stress (basically, brain “rust”). These compounds can also boost communication between brain cells, which may help slow cognitive decline and improve short-term memory. Try tossing a handful of berries into your morning oatmeal or smoothie for an easy boost. LEAFY GREENS AND VEGGIES Spinach, kale, broccoli, and other leafy greens are rich in nutrients such as vitamin K, lutein, and folate, which are associated with improved cognitive function. These nutrients promote healthy blood flow to the brain and protect against inflammation. Studies even suggest people who eat a daily serving of greens have the memory of someone years younger. Not bad for a salad, right? WHOLE GRAINS AND NUTS Your brain runs on glucose, and whole grains provide a slow, steady supply of it, helping to keep you alert and focused. Brown rice, quinoa, and oats help maintain balanced energy levels, while nuts (especially almonds and walnuts) add vitamin E, another nutrient tied to improved memory and slower cognitive aging.
PATIENT TESTIMONIALS Getting Confidence Back
“Emery helped me restore strength! I came to Kinetic after a backward fall on ice. My left shoulder strength and range of motion were compromised. Putting on a shirt or lifting even a light
“I am Pain Free! Emilie has been the best! She is so compassionate and so knowledgeable. At the beginning, my back was so painful that I was in tears. Emilie worked on my core strength and stretching. I continue to do the exercises on my own, and I am now pain free! Thank you, Emilie!” – Esther Bell
weight was difficult. Over time, with thoughtfully graduated exercises, Emery helped me restore my strength and improve my range of motion. Everyday activities are easier to perform without pain. I was discharged with a set of exercises that Emery made sure I understood. Thank you, Emery and the Kinetic Team!” – William L. Ball
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STABILITY STARTS WITH SMALL MOVES Build Balance Now to Stay Safe Later
Preventing falls later in life doesn’t happen by chance; it starts now, by strengthening your balance and building your body’s stability. Even small, consistent exercises today can significantly reduce your risk of stumbling or losing your footing in the future. Strength and balance are your first line of defense against losing independence, confidence, and stability as you age. BALANCE TRAINING KEEPS YOU STEADY Balance isn’t just about standing still; it also teaches your body to stay upright and responsive in everyday situations. As we age, changes in vision, muscle loss, and slower reaction times can make maintaining balance more challenging. Incorporating balance exercises helps: • Proprioception: Sharpen your body’s sense of where it is in space, which is key when
walking on uneven surfaces or navigating obstacles. • Reaction Time: Improve your ability to respond quickly if you stumble or trip, giving your body the chance to catch itself. Simple moves, such as standing on one leg, heel-to-toe walking, or using a balance board, can strengthen these skills over time. STRENGTH TRAINING BUILDS A SOLID FOUNDATION Strong muscles are perhaps your best defense against falls. Focusing on the legs, core, and back gives you stability and power to recover if you lose your footing. Key benefits include: • Core Strength: A solid core supports posture and makes every movement steadier. • Leg Strength: Strong quadriceps, hamstrings, and calves help you walk, stand, and rise from chairs with confidence.
Sudoku walking, stretching, and maintaining mindful posture, keeps your body resilient and ready for anything. Take steps now to build strength and balance so that you can safeguard your independence and health for years to come. Gentle options, such as resistance bands, bodyweight exercises, and targeted hip and core routines, are perfect for joint-friendly strength building. Consistency and gradual increases in intensity ensure your gains last. CONSISTENCY IS THE SECRET TO SUSTAINED BALANCE Balance and strength improvements don’t happen overnight, but the payoff is huge: better stability, confidence, and a lower risk of falls. Even a few minutes a day of focused exercises can make a meaningful difference. Pairing these practices with everyday movements, such as
Hot Honey-Infused Feta Chicken
INGREDIENTS • 2 large boneless, skinless chicken breasts • 1 tsp salt • 1/2 tsp black pepper • 1 tbsp olive oil • 3 tbsp hot honey
• 2 cloves garlic, minced • 3 tbsp crumbled feta cheese • 2 tsp fresh rosemary chopped (or thyme) • 1 tbsp lemon juice (optional)
DIRECTIONS 1. Pat chicken dry and season both sides with salt and pepper. 2. In a skillet over medium-high heat, heat olive oil. 3. Sear chicken for 2–3 minutes on each side until golden. 4. In a small bowl, mix hot honey and minced garlic to create a glaze. 5. Place the seared chicken in a baking dish. Pour the hot honey mixture over top. 6. Sprinkle chicken with crumbled feta, then rosemary or thyme. 7. Bake at 400 F for 20–25 minutes, or until internal temperature reaches 165 F. 8. Optional: Broil for 1–2 minutes for extra caramelization. 9. Let rest for 5 minutes. Garnish with lemon juice and extra herbs before serving.
Inspired by LadySavor.com
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847-515-8970 KineticPTS.com
11920 Oak Creek Parkway Huntley, IL 60142
INSIDE
Small Acts of Kindness Your Body Will Thank You For PAGE 1 A Sharper Memory Starts on Your Plate PAGE 2 Patient Testimonials: Getting Confidence Back PAGE 2 Train Your Body Before Life Trips You Up PAGE 3
Hot Honey-Infused Feta Chicken PAGE 3
Island Hop on a Hassle-Free Adventure to These Travel Destinations PAGE 4
Have you been dreaming of a getaway, but the thought of renewing your passport is too much? Don’t worry, you can set sail without leaving the country. Passport-free cruises make it easy to explore charming towns, sunny beaches, and vibrant ports, all while keeping the logistics simple. CANADA AND NEW ENGLAND ADVENTURES Who says you need a passport to explore charming cobblestone streets, colorful harbors, and breathtaking fall foliage? Cruises from Boston, New York City, and Cape Liberty (New Jersey) make it easy to experience the magic of Canada and New England. Stroll through Halifax, Nova Scotia, savor Set Sail on a Getaway That Keeps Things Simple A CRUISE WHERE YOUR PASSPORT CAN STAY HOME
lobster in Portland, Maine, or take in the quaint charm of Bar Harbor. With Norwegian Cruise Line, you can enjoy a journey hitting all these spots before returning to the Big Apple. SUN, SAND, AND CARIBBEAN VIBES If turquoise waters and golden beaches are more your style, the Caribbean is calling, and you don’t need a passport if you start from U.S. ports like Miami, Tampa, or Fort Lauderdale. Regent Seven Seas invites travelers aboard the Wonders in the Caribbean cruise, stopping in the Cayman Islands, Belize, Mexico, and more. For a tropical twist, Royal Caribbean’s Southern Caribbean Holiday cruise begins in San Juan and visits Barbados, Trinidad, Tobago, and St. Maarten. BAHAMIAN BLISS Florida’s sunny ports are your gateway to The Bahamas. From
Miami, Port Everglades, or Port Canaveral, you can hop on a Carnival or Disney cruise for a few nights of fun. Disney Cruise Line’s three-night Bahamian adventure aboard the Disney Wish includes Nassau and the legendary Disney Castaway Cay. Sand, sun, and smiles await without ever leaving U.S. waters. BERMUDA BOUND Just 570 miles off North Carolina, Bermuda is a perfect East Coast escape. Departing from New York City, Boston, Norfolk, or Miami, you can enjoy sandy pink beaches, historic Hamilton, and the charm of St. George. Carnival and Oceania offer cruises with relaxing days at sea and island adventures, perfect for a tropical getaway close to home. From the historic streets of New England to the sparkling waters of the Caribbean, these passport-free cruises make it easy to see the world while keeping things simple.
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