Horizon Physical Therapy and Rehabilitation - May 2022

Horizon Physical Therapy and Rehabilitation - May 2022

physical therapy and rehabilitation

May 2022

WHY I GEEK OUT OVER SELF-HELP Getting Better 3600 Miller Road, Flint, MI 48503 • 810-620-8042 • horizonptflint.com

Each one of us is unique and has a different journey. But there are also a lot of similarities, and we face similar questions and challenges along the way. At some point in our lives, we all have to figure out how to earn money, maintain our health, and nurture our relationships. In other words, we have to decide who we want to be.

You could say that I’m a little bit of a nerd. Not in a dressing up as a storm trooper for “Star Wars” Day (May 4) kind of way but more in a classically bookish sense. I’ve always loved to learn and read, and for the past few years, I’ve been especially interested in personal development with self- help books and videos.

So, even though we’re all in different phases of our lives, our commonalities can draw us together. Even better, we can use our own lived experiences to help others. That’s what many self-help experts do in their profession. It’s also what life and career coaches do. I’ve only just dipped my toe

My appetite for constant improvement probably started from an early age. I recently did a personal strengths test and found that my top three attributes are achiever, focused, and learner. They each go well together because you can’t achieve without focusing and being able to continuously improve. I’m not sure if these were natural-born traits or something I learned from my influences early in life. But I do know that my success has relied on personal development. After opening my practice, I started to feel as if I needed to give myself a specific number of years to become successful or stop and do something else. I realized that if I gave myself a limited amount of time to achieve something, I couldn’t just keep doing what I’d already done for the past few years. They say insanity is doing the same thing over and over and expecting different results. So, I decided to do something new — and that meant I had to learn.

into coaching, but I’ve already learned a lot about the kind of support we all need to be our best selves. I understand now that none of us can do it alone.

That means you, too. If you’re in pain, I want to be the coach who helps you improve and overcome. I can’t do the work for you, but I can encourage, teach, and guide you throughout your healing process. Just as importantly, I can hold you accountable for your commitments and make sure you’re not on this journey alone.

Each of us is a work in progress, and none of us will ever be perfect. But we can all strive to be a little bit better than we were the day before. Once you make that commitment, I believe the impact you can have on others is truly limitless.

Lately, I’ve started thinking about how businesses rely on relationships with other people. As much as I want to continue growing, I also want to help others improve. It’s not entirely selfless — the more people you have around you who want to better themselves, the happier you’ll be. As I’m learning more about myself, I’m learning more ways to encourage other people on their paths and improve the community I live in.

-Dr. Jerome Adams

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THE ART OF QUIETING YOUR MIND BEFORE BED

5 Solutions for Quality Sleep

Try a light snack. When you can’t sleep, the last thing that you want to do is eat something heavy. In fact, when you eat a large meal right before bed, your digestive system can become overwhelmed. But, studies have shown that eating a light carbohydrate snack such as crackers or popcorn when you can’t sleep may be helpful. Turn your room into a sleep haven. Keeping your bedroom neat, relaxing, and calm can help improve your sleep! Keep all televisions, computers, and screens out of the bedroom and furnish it with soft colors and textures that are tranquil and soothing to you. Pumping the brakes on worrisome thoughts racing through your mind can be tough, but trying these tips and tricks may earn you some relief and much needed sleep.

All day long, thoughts run through your mind, and by the end of the day, your head is probably ready to explode. After all, it’s estimated that in 24 hours you can have between 60,000–80,000 thoughts. At some point, your brain needs a break, and that’s especially true before you try to go to bed. Here are some ways to quiet your mind, so you can get a full night’s sleep! Keep your bed for sleeping. If you aren’t sleeping, get out of bed! Getting in the habit of scrolling through your phone, watching TV, reading, working, or even eating in bed teaches your brain that your bed is for things other than sleeping! If you find yourself tossing and turning, get out of bed and try a relaxing activity such as reading, journaling, listening to music, or meditating. When you get tired, try getting back in bed. Breathe deeply. Breathing exercises can not only help calm your mind and spirit, but they can lower your heart rate, which is especially beneficial in relieving stress or anxiety when things are upsetting you. Write it down . Instead of letting thoughts fill your mind right before bed (such as the next day’s tasks or any worries you have), set aside time before bed to write it out. Whether you are a fan of journaling, writing letters, or simply just listing out your problems, goals, and thoughts, grab a pen and paper and make it a nightly routine. This way, your thoughts will be freed before your head hits the pillow.

SUCCESS STOR I ES !

My doctor recommended me to come to Horizon Physical Therapy, where I met Dr. Jerome Adams. He was so kind to me, and he took the time to motivate me on how to get some relief from my back pain that been dwelling with me for some time. Ever since I started coming, I’ve had a little relief ! Horizon Physical Therapy is a good place to start your recovery. There are some great people here who would love to see you get some success. To the rest of the team, thank you very much! Appreciate for being so kind to me.

– Gregory G.

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‘STOP SLOUCHING!’ Your Parents Were Right About Good Posture

results in patients over the age of 60. Participants who worked with physical therapists reduced the curve of their spines by an average of 3.3 degrees, compared to only .3 degrees in the control group, which received education alone. That’s a big difference! Start your journey to better posture on the right foot by contacting Horizon PT today. We will perform a full-body evaluation, assess your needs, and guide you through exercises that are proven to produce meaningful results. It will take some hard work, but the benefits are tremendous. Keeping your spine, neck, and shoulders properly aligned can improve your life, and we’ll be glad to show you the way.

Second, when you’re still new to it, good posture can be downright uncomfortable. Proper posture requires muscles that you don’t use when you’re slouching, so you may need strength-building exercises to make standing and sitting correctly feel tolerable and natural. Luckily, there are many ways to improve your posture, even if you’ve had bad habits for years (or decades). The internet contains plenty of information and exercises to get you started on your posture journey, along with tips and tricks. For example, setting the alarm on your phone or asking a friend to remind you of your posture can help you correct slouching. There are even electronic devices that claim to help. Working directly with a physical therapist is likely to result in the best outcome. A trial by the University of California found impressive

Have a Laugh But standing up straight is a lot harder than it sounds, especially if you’ve had poor posture for many years. First, old habits die hard. You will instinctively revert to incorrect posture many times throughout the day without realizing it. Stop — how are you sitting right now? Are your feet both flat on the ground, with weight distributed evenly across both hips? Is your back straight, and are your shoulders back, with your ears above your collarbone? You probably failed to check every box on the list, which means that your posture could use improvement. Good posture does more than make you look taller and more confident — it can increase energy levels, reduce back pain, improve your circulation and digestion, prevent headaches, and even increase your lung capacity. Proper posture is crucial to having a stronger, healthier body.

Mother’s Day Brunch Rainbow Frittata

Inspired by EatingWell.com

Impress Mom with this delicious breakfast recipe!

Ingredients

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Basil, thyme, salt, and pepper, to taste 1/2 avocado, pitted, peeled, and thinly sliced

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Nonstick cooking spray 1/4 cup sweet potato, diced 1/4 cup yellow pepper, diced 1/4 cup broccoli, chopped

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Cherry tomatoes, halved Sriracha hot sauce (optional)

8 eggs

Directions

1. Preheat oven to 350 F and coat a cast-iron skillet with nonstick cooking spray. 2. In the skillet over medium heat, cook sweet potatoes, yellow pepper, and broccoli until soft. 3. In a medium bowl, whisk together eggs, basil, thyme, salt, and pepper. 4. Pour egg mixture into skillet with vegetables. Don’t stir but instead use a spatula to lift the edges of the egg mixture until it is evenly distributed.

5. Transfer mixture to oven. Bake for 5 minutes or until the dish sets. 6. Top with avocado and tomatoes. Drizzle Sriracha on top (if desired).

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THIS ISSUE Inside

Why Dr. Adams Strives for Continuous Improvement

5 Solutions for Quality Sleep

Success Story

The Importance of Good Posture

Mother’s Day Brunch Rainbow Frittata

Turn Your Home Into the Ultimate Playhouse

TURN YOUR RAINY DAY AROUND —WITH A FORT!

3 TRANSFORMAT IVE BL ANKET FORT T I PS

3. Pick a theme — and a name. Is your fort in the jungle? On a beach? In the woods? Pick a theme and decorate accordingly! You can bring in beach towels and toys or cut leaves and trees out of construction paper. Don’t forget to name your fort, too. The more creative you get, the better.

April showers are supposed to bring May flowers, but when the rain keeps pouring, there’s only one thing for a family to do: Build a blanket fort!

Blanket forts have been a low-cost, low-tech form of entertainment for centuries, and over that time, generations of enthusiasts have perfected them. Use these tips to transform your next rainy day into a family adventure: 1. Build heaviest to lightest. Once you’ve gathered your materials — including blankets, sheets, pillows, binder clips, and movable furniture — it’s time to build. Start “heavy” with the largest piece of furniture, like a couch or table. That will be the anchor of your fort. From there, arrange the other furniture in a circle around the anchor and drape it with blankets. Use heavier blankets for the walls and the lightest sheets for your roof to avoid a collapse. Use the binder clips to hold the sheets and blankets together! 2. Light it up. Light is crucial for you to do activities in your fort! Dig out your holiday string lights if you have them or bring a lamp or two into the space. You can also use flashlights and even glow sticks to make things especially fun!

So, now you have your fort —what should you do in it? We’re glad you asked! The answers are almost unlimited, but here are a few favorites:

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Make a craft project

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Drink hot chocolate Tell ghost stories

Have a family jam session (if you’re all musical)

Read (out loud or separately!)

Eat your favorite snack

Do a puzzle

Snuggle

Play a board game/card game Pretend you’re on an adventure in another country

“Camp” overnight

Perform a shadow puppet show

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