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CAMPUS COMMONS
LOVE IS IN THE AIR
DOING SOMETHING SPECIAL FOR VALENTINE’S DAY AND MY WIFE’S BIRTHDAY
“THERE’S NEVER A WRONG TIME TO GO OUT FOR A ROMANTIC DINNER OR PAY YOUR SIGNIFICANT OTHER AN UNPROMPTED COMPLIMENT.”
February is finally here, and most of us have our attention focused on the month’s most popular day: Valentine’s Day! Valentine’s Day can sometimes get complicated in my house since my wife’s birthday falls two days after the holiday. Occasionally, it will turn into a weekend event, but more often than not, one of the days takes precedence over the other. Usually, my wife’s birthday gets the bulk of the attention since I feel you should already be doing everything you do for Valentine’s Day throughout the year. There’s never a wrong time to go out for a romantic dinner or pay your significant other an unprompted compliment. That doesn’t mean that our Valentine’s Days are uneventful, though. Some have been pretty memorable. Valentine’s Day was a little more important when my wife and I were first dating. There was more than one occasion where I tried to go big. I tried to make some of the traditional Valentine’s gestures when we first started living together. I did everything I could to make it as romantic as possible. I prepared a really nice dinner for her, set up a bubble bath with wine included, and even created a pathway to the bathtub made out of rose petals so she could unwind and relax as soon as she got home. I was able to woo her over the top that Valentine’s Day, and it provided me with the confidence I needed to ask her to marry me. Since we got married, our Valentine’s traditions have fallen by the wayside. We’ve had kids in the house for the past 20 years, and we’ve tried our hardest to make the holiday more about them. We’ll make a special meal or set the table in a specific manner to make Valentine’s Day more memorable for them. I’ll still try to get my wife flowers and a card that expresses everything that I might not say on a daily basis. Things may get more romantic once the kids are out of the house.
her. I’m not the most romantic guy, but I do surprise her sometimes. I have learned over the past 22 years that she especially likes it when I give her positive feedback and reinforcement. Whether it’s “You look great today!” or “Dinner was delicious,” I know I still don’t do this enough. We are always changing and growing in our relationships, and it’s our responsibility to understand what our significant other needs at different points in time. Sometimes, this takes the form of going on a trip. Whenever we plan to go somewhere, I try to pick somewhere new rather than visit the same destinations over and over again. I want to ensure we have a memorable time doing something different. We recently took a trip to the Monterey area to get away and unwind for a weekend. We ate at the Pebble Beach Golf Course, went to the beach and watched the seals, and just enjoyed the overall atmosphere of the area. It was a nice little getaway that we both desperately needed. It gave us a moment to decompress and relax. I know my wife and I will have a great time spending Valentine’s Day and her birthday together. I hope that you all can enjoy a fantastic Valentine’s Day with your significant other!
I’m trying to get better at expressing my appreciation and love for my wife on a regular basis. She means the world to me, and I want to show that to
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MIND OVER MATTER ISN’T ENOUGH!
Use the Mind-Muscle Connection
Many assume working out is the muscle’s job, pushing weights around as we enjoy a song or listen to a podcast. While this may be a fun way to pass the time, you’re not doing your fitness any favors with your mind elsewhere. When you work out, you should use a “mind-muscle connection,” or purposely think about the movement and contractions of your muscles as you use them. This is better because when your brain consciously focuses on your muscles and their contractions, it employs more muscle fibers to complete the task. You build strength in a more complete, well-rounded way.
nearby TVs. It may take some time to get used to working out in silence, but with nowhere else to wander, the brain has an easier time focusing on those muscle movements. VISUALIZE THE MUSCLES YOU ARE USING. Every time you move, whether using a stationary bike, taking a walk, or lifting weights in a gym, picture the muscles you’re using in your head. Imagine the muscle fibers stretching and contracting with each movement. USE CUES TO REMIND YOU OF YOUR WORKING MUSCLES. Sometimes, our minds drift off during a workout, and that’s normal. But if you find your head in the clouds more often than you’re thinking about your exercise, it might be time to use a few cues. A cue simply reminds you of what you’re physically doing. One way to incorporate a cue is to talk to yourself with each repetition. For example, if you’re performing a bench press, you can say “up” when you push the bar away and “down” when you lower it toward you. UTILIZE TIME UNDER TENSION. The slower you perform your exercise, the more opportunity your brain has to talk to those muscles you’re using. Try holding each repetition for three seconds before moving on to the next, and as you hold, visualize those muscles for the entire three seconds.
If you’re not using a mind- muscle connection yet, don’t worry! Here’s how you can start next time you’re ready to sweat. TURN OFF DISTRACTIONS. Remember the music or podcast we mentioned earlier? Turn it off! This also includes silencing your phone or turning off any
Want to Return to Sports? HERE’S HOW TO SAFELY DO SO
sports. So how do you effectively return to sports without hurting yourself?
might not be as sharp. Not having enough of the right vitamins and minerals can even put you at greater risk of injury. STAY ACTIVE THROUGHOUT THE WEEK. Your return to sports should serve as part of your workout but should not be the full extent. You need to continue to be active throughout the rest of the week. Find time to go for a walk or jog, do a few extra situps and pushups, and don’t be afraid to take the stairs instead of the elevator. It might not seem like much, but these little steps add up to make you healthier and stronger. BE PREPARED TO STOP. You may try to return to sports before your body is ready. If you feel faint or weak while playing a sport, you should stop and rest. Similarly, if you feel pain, you should stop playing immediately and get your injury checked out. You don’t want things to get worse.
Here are a few things you can do to prepare for your return to sports.
GET INTO BETTER SHAPE. You might have dominated the gridiron or court when you were young, but times have changed, and your body has changed as well. Before returning to your favorite sport, take some time to get back in shape. Head to the gym and work out the muscles that will be heavily utilized in your sport of choice. By doing this, you’ll reduce your risk for injury and be able to perform better in your sport. HAVE A PROPER DIET. What you eat affects how you feel and how you play sports. If your diet lacks certain nutritional aspects, you will feel it when you do a number of actions. You might feel slower, or your mind
www.campuscommonsphysicaltherapy.com 2 play. But now, you’re ready to get back into them and pick up where you left off on your favorite sports. The problem is that your body is now older and isn’t used to playing intense Sports played an important role in our early lives, but as we grew older, we may have drifted away from our passion for sports. It might have become more challenging to find a team to play on or afford the monthly fees needed to
STRUGGLING WITH HEADACHES?
PHYSICAL THERAPY CAN HELP
MANUAL THERAPY When you come into the office, we’ll provide some hands-on therapy to help relieve your headache pain. You might need some additional mobility to your neck or head, and we’ll be able to provide that through manual therapy. We can loosen your stiff muscle and even release muscle tension. We can use various techniques to help free you from headache pain and discomfort.
Headaches are one of the most common ailments that affect people around the world. It doesn’t matter where you’re from or your financial situation; everyone is susceptible to a headache. But what do you do once you start experiencing one? You might drink some water or caffeine, take a painkiller, or lie down and wait for it to go away. Wouldn’t it be great if there were something you could do to prevent them from occurring in the first place? Physical therapy can help prevent and manage your headaches. Here are a few things you can expect to be part of your physical therapy treatment plan for headache prevention. EDUCATION The first part of preventing headaches is figuring out where they originate. As physical therapists, we’ll work with you to determine what triggers your headaches. This could be anything from your diet and hydration to
stress and posture. Once we figure out what’s causing the headaches, we can devise many strategies to help you avoid your triggers or decrease pain levels. EXERCISE Believe it or not, regular exercise can help thwart headaches from continually appearing. Mild to moderate cardio exercises
such as jogging, swimming, cycling, or dancing can help reduce headache and migraine symptoms. This is especially effective
Your headaches will become less frequent and less severe after
if your headaches are triggered by stress. Even just stretching and deep breathing can help lessen the frequency of headaches.
meeting with a physical therapist. Contact us today to schedule an appointment.
TAKE A BREAK
Feta Chicken Burgers
Inspired by TasteOfHome.com
Try these delicious chicken burgers with a Mediterranean spin on the classic sandwich we all love. Featuring Greek-style toppings and seasonings, this recipe is refreshing and super healthy too.
INGREDIENTS • 1/4 cup finely chopped cucumber • 1/4 cup reduced-fat mayonnaise BURGERS: • 1/2 cup chopped roasted sweet red pepper • 1 tsp garlic powder
• 1/2 tsp Greek seasoning • 1/4 tsp black pepper
• 1 1/2 lbs lean ground chicken • 1 cup crumbled feta cheese • 6 whole wheat hamburger buns, split and toasted
DIRECTIONS 1. Preheat broiler and mix chopped cucumber and mayonnaise.
2. For the burgers, mix the red pepper, garlic powder, Greek seasoning, and black pepper. Add chicken and cheese; mix lightly but thoroughly (the mixture will be sticky). Shape into six patties about ½-inch thick. 3. Broil burgers, remembering to cook both sides thoroughly. Serve on buns with cucumber sauce. If desired, top with lettuce and tomato. 4. Enjoy!
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INSIDE
THIS ISSUE
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My Valentine’s Traditions
Improve Your Workouts With the Mind-Muscle Connection
How to Return to Sports After an Extended Hiatus
How Physical Therapy Can Help Your Headaches
Feta Chicken Burgers
3 At-Home Stretches to Help Your Hands!
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S T R E T C H
PUSHING HANDS On a flat surface in front of you, clasp your hands together so your fingers are interlaced. Then, slowly push with your right hand so your left hand bends backward. Hold for a few seconds before using your right hand to pull your clasped hands back to a neutral, center position. Then, push with your left hand so your right wrist is forced to bend backward gently, hold for a few seconds, and pull your hands back to the center. Repeat this 10 times.
In today’s world of constant typing or holding cellphones, our hands and wrists take a lot of abuse. Many of us are probably familiar with wrist pain that accompanies using a computer all day or the awkward stiffness in our fingers from typing a message on our phones. According to Princeton University Health Services, the most common hand-related issue is tendinitis, which is “tendon inflammation and localized pain in the elbow, forearm, wrist, or hand.”
These hand-related injuries are on the rise for people of all ages, which is a problem since they’re the extremity we use the most. So to help prevent or find relief from these hand-health issues, try these stretches at home. WRIST BEND MOVEMENT For this stretch, you’ll need a flat surface, like a table, to rest your forearm. Place one arm on the table with the hand hanging over the edge. Bend the hand up and down while applying gentle pressure, and hold for a few seconds. Repeat this stretch 10 times with each hand.
PINCH AND RELEASE Hold one hand up, bent at the elbow, so your fingers point toward the ceiling. Then, with all of your fingers, pretend you are pinching something against your thumb. Press down firmly and hold for 5-10 seconds. After squeezing, relax and open your hand so your fingers are again pointed at the ceiling. Repeat this five times with each hand.
For best results, complete these exercises every day. Consider starting and ending your day with these stretches to prepare your hands for stressors and release any tension built up after a long day.
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