InMotion PT - February 2020

FEBRUARY 2020

3001 HUNGARY SPRING RD, STE D | RICHMOND, VA 23228

5711 S LABURNUM AVE | RICHMOND, VA 23231

804.756.8490

804.447.5355

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MOVE OVER, JANUARY FEBRUARY IS ACTUALLY THE BEST MONTH FOR RENEWAL

As a physical therapist, February doubly works well as a month of new beginnings because it’s a time to update and renew my knowledge on all things PT. In February, the American Physical Therapy Association (APTA) will hold their annual conference for all their members. It’s an opportunity to continue my education and learn from other PTs all over the country, which lets me bring that knowledge back to my clinic to make my patients happier and healthier than ever. It’s something I always look forward to and never regret attending. On a more personal level, there are a few things in my life that signified new beginnings in February. February is the month when my wife and I had our first date. We went out for dinner at a restaurant called the Commercial Taphouse, then went for a walk along the river. Also, years later, our youngest son was born in February. So, February marks the anniversary of the beginning of my relationship with my wife, as well as my youngest son’s birthday. Those two events, combined with the imminence of spring, make it easy to think of February as a month of new beginnings.

A lot of people see January as a month of new beginnings. It’s when everyone begins their New Year’s resolutions, after all. However, for me, February is the real month of beginnings. The name “February” is rooted in the Latin word februum , which means “purification.” Not a lot happens in February. It’s the last full month of winter, and many people are done with the cold and looking forward to spring. That’s where February’s namesake as a time of purification becomes so accurate. It’s a time to change with the season and get yourself cleaned up for the spring. While a lot of people attempt to clean themselves up for their New Year’s resolution, the imminent, natural transition between seasons makes February an ideal time for self-improvement. Once spring hits, everyone wants to clean up their house all of a sudden. They go through old clothes, throw junk out of the garage, and prepare their yards for another year of growth. Wanting to clean our houses and grow our gardens with the seasons comes naturally, so why can’t we leverage the changing season in February to clean and grow ourselves?

Of course, February isn’t quite springtime yet. There are still a lot of gloomy days between now and the first hints of a warm summer day. But besides Valentine’s Day, there really aren’t any major holidays to plan around. Our minds are free to drift forward into those warm sunshine- filled days, and if you’re intent on getting a jump-start on your self- improvement, or you’re just trying to regain the motivation that you had at the beginning of January, there’s no reason to let it pass you by. –Tom Bohanon

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WHAT IT IS, WHERE IT CAME FROM, ANDWHAT IT COULDMEAN FOROUR SCREEN TIME SHOULDYOUBEWORRIEDABOUTDIGITALDEMENTIA?

industrialized countries have accepted pain as a natural part of aging and don’t understand that the body can heal from everyday pain and ailments. Somatics involve short, hands-on movements to correct the body’s posture and mobility, which can then stimulate proper healing through further movement and therapy. The technique retrains the brain on proper movement, function, and positioning to align your body and your mind so you can heal instead of just living with pain. Somatic exercises come in two forms. The first method is done with the help of a physical therapist who pinpoints the areas of tension and guides you through hands-on exercises that relieve the pain and align the body. In the years since, speculation has abounded about the causes of digital dementia and how people can fight it. A 2017 Forbes article theorized that the problem isn’t just time spent with screens but how much we rely on our smartphones to feed us once- memorized information. “In theory, having a device to store phone numbers, dates, maps and directions, and other information like that frees you up to focus on bigger and theoretically more important things,” Tony Bradley wrote in Forbes. “If you just use your device as a memory crutch, though, and you don’t take advantage of the opportunity to put your brain to work on other things, you aren’t exercising your brain, and it will atrophy.” Psychology Today blamed digital dementia in part on the mental strategies encouraged by video games. According to one study, gaming encourages the “response” strategy of following the same rote

Studies show that 1 in 10 Americans lives with chronic pain for more than one year. When you’re in pain, you seek a way to cope. Some might attend regular physical therapy appointments to find the source of the pain and resolve it. Others might ignore the pain and adapt their lifestyle to avoid making it worse. Either way, the body continues to sustain real damage with these adaptations, which compounds pain and can make things worse. Fortunately, this doesn’t mean healing is a lost cause. Somatic exercises can offer a solution to long-term pain sufferers. Dr. Thomas Hanna taught the first class on somatics in 1990. He had discovered a disconnect between the industrialized world and healthy, pain-free living. Many people in Everyone forgets things. It’s not unusual to have trouble remembering the name of someone you’ve just met or recalling the face of a classmate you haven’t seen in 20 years. But it’s less normal — and a lot more inconvenient — to become chronically absent-minded. If you find yourself struggling to remember the minutiae of daily life, which page of a book you left off on, or when it’s time to pick your kids up from soccer practice, digital dementia could be to blame. The term “digital dementia” was coined in 2012 by German neuroscientist Manfred Spitzer, who studies how our addiction to technology is impacting our brains. According to Alzheimers. net, Spitzer found that “overuse of digital technology is resulting in the breakdown of cognitive abilities in a way that is more commonly seen in people who have suffered a head injury or psychiatric illness.” Because of the shared symptoms, Spitzer called the affliction digital dementia.

movements, while nongamers tend to use the “spatial” strategy of relying on landmarks when they navigate, which is better for mental sharpness. Whatever the root cause, we can take steps to fight digital dementia. As Dr. Carolyn Brockington told Alzheimers.net, the best strategies involve stepping away from screens and relying on brainpower. The next time you’re considering picking up your smartphone, try reading a book, playing a musical instrument, hitting the gym, or learning a new language instead.

CONNECTINGMINDANDBODY HOW SOMATICS CAN OFFER HEALING FOR LONGTIME PAIN SUFFERERS

The second method involves exercises patients can do at home according to their physical therapist’s guidance. You don’t have to live with pain. Healing is possible, and somatics may help you get on the road to recovery. To learn more about this therapeutic technique, visit Somatics.org or talk to your physical therapist.

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CAN YOU FEEL THE LOVE? THE SECRET TO LIVING A LONGER, HEALTHIER LIFE

who is surrounded by supportive and caring friends, family, and loved ones.”

The human brain is an incredibly powerful organ. It solves complex problems, recalls forgotten memories, and triggers a dizzying array of emotions. But its most incredible power is the effect it can have on the rest of the body. When it comes to love, well, our brains certainly love it, and our bodies reflect that.

So, it seems the results are in: Loving someone is a healthy lifestyle choice. Even having a strong network of friends and family boosts your odds of living a long life by 50%. So, get out there and make the healthy choice for yourself and those around you by leading a life full of love.

LESS STRESS Human beings thrive on a sense of connection and belonging, and studies have shown that love actually has positive effects on a person’s physical health as well as mental. The security and commitment felt in a loving relationship are shown to reduce stress by stunting the production of cortisol, the body’s stress-inducing hormone. Less stress means lower blood pressure, a healthier heart, and a lower risk of stroke, especially in men. HEALTHIER IMMUNE SYSTEMS Researchers at Carnegie Mellon University found that calm, happy people can fight common colds and the flu more easily than those who are anxious or depressed. The physical benefits of love even go as far as healing wounds quicker. Small

injuries inflicted on a wide test group at Ohio State University Medical Center healed nearly twice as fast on people who experienced consistent warmth and care than those who experienced hostility. In fact, the latter group needed almost a full additional day to achieve the same amount of healing as the first group. LONGER, HAPPIER LIVES Being surrounded by love may even save your life. A statistic from the National Health Interview Survey states that single people face a 58% higher risk of mortality. Further bolstering that claim is the Harvard Health Blog, which claims happily married participants experience better health as they age when compared to peers in unhappy partnerships. In fact, the blog asserts, “People in stressful, unhappy marriages may be worse off than a single person

HOMEMADE PALEO BREAD

TAKE A BREAK!

Inspired by Delish

INGREDIENTS

• 5 eggs • 1/4 cup extra-virgin olive oil • 1 tbsp agave syrup • 1 tbsp apple cider vinegar

• 1 2/3 cups almond flour • 2 tbsp flaxseed meal • 2 tbsp coconut flour

• 2 tsp baking soda • 1/2 tsp kosher salt

DIRECTIONS

4. Pour mixture into prepared 8x5-inch pan and smooth top with a spatula. 5. Bake for 35 minutes or until top is golden. Remove from pan and slice when cooled.

1. Heat oven to 350 F, and line an 8x5- inch loaf pan with parchment paper. 2. In a large bowl, combine almond flour, flaxseed meal, coconut flour, baking soda, and salt. 3. Add eggs, olive oil, agave syrup, and vinegar and whisk until smooth.

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3001 Hungary Spring Rd, Ste D Richmond, VA 23228

INSIDE THIS ISSUE

1.

WHY FEBRUARY IS THE BEST MONTH FOR SELF-IMPROVEMENT

2.

SHOULD YOU BE WORRIED ABOUT DIGITAL DEMENTIA? DON’T LIVE IN PAIN ANY LONGER WITH SOMATICS THE EFFECTS OF LOVE ON YOUR PHYSICAL HEALTH HOMEMADE PALEO BREAD

3.

4. YOU CAN HAVE FUNWHILE WORKING OUT

THISWORKOUTROCKS! 3 REASONS TO START ROCK CLIMBING

tie yourself to a rope, and climb up a wall while your partner holds the rope, ready to catch you. In other words,

back muscles, biceps, abs, and legs. Research published in The Scientific World Journal found that climbers can burn up to 10 calories a minute — without even getting drenched in sweat during their workout. IT IMPROVES YOUR SHOULDERS AND YOUR MIND! Physical strength alone won’t get you to the top of a wall. Rock climbing is a physical and mental challenge. Some problems call for fancy footwork, creative problem-solving, or going for a rock that seems out of reach. Teaching your mind and your body to work together while rock climbing can also build endurance and reduce stress. IT STRENGTHENS YOUR RELATIONSHIPS. Rock climbing, especially top rope climbing, is one of the best workouts to do with a partner. Top roping is a type of climbing where you strap into a harness,

“On belay?”

“Belay on!”

No, these aren’t strange magic spells. They’re basic safety commands rock climbers use before they start their ascent. Rock climbing as a hobby and a workout has been growing in popularity over the last few years, thanks in part to popular documentaries like “Free Solo” and “Meru.” But if you’re still not ready to chalk up and start climbing, here are a few more reasons to add “belay on” to your vocabulary. IT’S A FUN FULL-BODY WORKOUT. Getting a full-body workout usually means hating every second of it. This isn’t the case with rock climbing, though. Most people take up rock climbing because it’s fun. Reaching the top of a wall is like solving a puzzle with your whole body. That said, fun doesn’t mean easy. An intense climb works out your

your partner “belays” you. It’s the ultimate trust fall. Facing

the challenges of rock climbing with your partner also teaches you how to overcome adversity together and improves communication as you both work to conquer the wall. The best part about rock climbing is that it’s easy to try out. Most climbing gyms rent out the supplies you need for a small fee. And with hundreds of climbing gyms open across the United States, there’s no wall blocking the way of you and your favorite new workout.

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