M3 PT - April/May 2022

M3 PT - April/May 2022

WEST HILLS 7230 MEDICAL CENTER DRIVE, SUITE 401 WEST HILLS, CA 91307 WEST LOS ANGELES 10474 SANTA MONICA BLVD., SUITE 435 LOS ANGELES, CA 90025

WWW.M3PT.COM / LA · 310.275.4137 / WEST HILLS · 747.888.3562 / APR/MAY 2022

M3 AND ME

ALEXIS WEARS MANY HATS FOR HER ROLE Meet Our Patient Care Coordinator, Alexis!

Hi, newsletter friends! I’m Alexis, the patient care coordinator here at M3 PT. You’ll see me every day at the front desk, waiting to greet you as you come in for your appointment. I wear many different hats in my role, such as getting patients ready for their first visit, scheduling future appointments, tracking patients’ care, handling optimization with insurance, and any patient problems. This is my first time working in a physical therapy office, but in college, I was a receptionist at the registry office. I talked to students about organizing their classes, scheduling classes, and handling any problems that came my way. This job provided me with the experience of working in customer service and helped me learn how to interact with other people in a business setting. This knowledge helped me as I began working on M3 PT since I will personally interact with patients on a daily basis. My love for physical therapy began when I was in high school. In my junior year, I took an anatomy course, and my teacher was a chiropractor. It was so cool to have a teacher with another career other than teaching. You could see that they were very passionate about their jobs and student education. That teacher made this class fun and enjoyable, and that’s when I got my interest in learning more about the body and how we can strengthen and treat it.

After high school, I didn’t know what I wanted to do. I knew I didn’t want to be a doctor working at a hospital, but I did want to work with people and help them treat their injuries. I first looked into athletic training, but after researching further, I decided that this career wasn’t for me. I then looked into physical therapy, and it had everything I’d looked for. So I began taking courses in college to learn more about the body and injuries, and I graduated with a major in kinesiology, with an emphasis on physical therapy. I began working at M3 PT to ensure this was the career path I wanted to pursue before working toward my master’s. I’ve loved my time here at M3 PT, and I’m excited to continue my education to become a physical therapist. This role has provided me insight into what takes place behind the scenes and has shown me that this is what I want to do as my career. What motivates me the most is the amazing team that I work with — this applies to my coworkers and patients. I will do anything in my power to make our patients’ lives easier and help them reach their goals. Our therapists have a busy schedule, so I try to ease some of the stress off of them by communicating what’s going on with patients and helping them out any way I can. Recently, I helped a patient with their insurance approvals. The patient was in chronic pain, and she couldn’t fill out the forms because of

it. As a result, she stopped getting insurance approval for visits, but I wanted her to get treatment for her pain, so I called her insurance provider every day to get things straightened out. While doing this, I also updated the therapist and the patient on the progress of her approvals. I finally got the patient approved for more visits, and she was extremely grateful for my hard work and dedication to her care. It makes me feel good when I’m able to help my patients out in a time of need. It shows me that I significantly impact my patients and their experience at M3 PT. Overall, I’ve truly loved working at M3 and helping the therapists and patients in any way I can. It has provided me with knowledge and experiences that I will remember for the rest of my life. Thank you to my coworkers, patients, family, and friends for taking this journey with me. I’m excited about what will come next!

-Alexis Gaines

LA · 310.275.4137 / WEST HILLS · 747.888.3562 | 1

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RAISE A GLASS — OR SEVERAL 6 Ways to Drink More Water Without Thinking About It

Carry around a large water bottle. Taking your water with you in a large bottle reminds you to keep sipping wherever you go. Every chance you get, fill it up. The

Staying hydrated is one of the pillars of healthy living. In fact, according to the Mayo Clinic, women should drink 11.5 cups (92 ounces) of water a day, and men should drink 15.5 cups (124 ounces) a day. But, if we’re being honest, water can be pretty boring to drink — there are things we’d rather be drinking, and busy schedules make it difficult. Here are some ways to work more water into your daily routine to promote optimal health. Begin and end your day with water. Make it a routine to drink a large glass of water upon waking up and before going to bed. “Bookending” your day like this ensures that your body is hydrated for both the day and night ahead. Drink a cup of water with each cup of coffee. Many of us are used to drinking more than one cup of coffee throughout the day. If

you drink a glass of water with each cup of coffee, you’re sure to stay hydrated. Keep in mind that while coffee is a liquid and contains water, it’s not very thirst-quenching.

bottomless water bottle is a perfect way to work more

Ice is your friend. Each time you pour a drink or make a smoothie, use lots of ice! Your taste buds will hardly notice the difference, and

water into your day. As a bonus, you can use a measured bottle to see how much you’ve actually drank throughout the day! Infuse your water. Try giving your H2O an extra kick. Add berries, lemon, lime, or mint to your water to give it some flavor and help make it more enticing to drink! Water is important for a healthy body and mind, so follow these tips and stay hydrated!

you’ll still have lots of flavor while boosting your hydration.

Drink a full glass with medicines.

Many of us get in the habit of only taking a large sip of water with pills. However, whether you take a supplement, medication, or vitamin, wash it down with a full glass of water.

What Is a Gua Sha?

INCREASE BLOOD CIRCULATION WITH THIS TECHNIQUE

How do you use a gua sha? Gua sha helps disperse stagnant blood and lubricates the skin to stimulate blood flow. Using this tool is relatively easy and can be done in the comfort of your own home. • You first want to apply lotion all over your body so the tool can glide across your muscles easier. • For the gua sha to be effective, hold it at an angle , so it doesn’t irritate the skin. • Then, gently apply pressure and glide the tool across your meridian lines, calf muscles, shins, and IT bands. You can then work your way across your hands, wrists, upper arms, neck, back, and shoulders to release tension. Some people have reported slight bruising after using gua sha, but this is normal. The bruising shouldn’t be painful and will only last a few days if done correctly. Gua sha can help relieve pain and muscle tension built up in your body. These are only a few of the many ways you can use gua sha to help your body. You can even use it on your face if you have tension there or to prevent wrinkles. Add this technique to your nighttime routine and enjoy the benefits gua sha can provide you!

Gua sha is a tool that has taken social media by storm. There are countless videos of people using this technique to help improve their skin, joints, and muscle tension. It can be used to treat conditions such as back pain, shoulder and neck tension, carpal tunnel, tennis elbow, poor circulation, and scar tissue. Let’s look at some of the studies about gua sha and how to use it.

What does science say? There have been multiple studies that show the effectiveness of gua sha. For example, in 2014, researchers found that gua sha improved the range of movement and reduced pain for those who used computers often. Likewise, in 2017, older adults with back pain were treated with either this tool or a hot pack. Although both treatments relieved pain, those treated with gua sha stated that the effects lasted longer. Other studies have shown that this tool can reduce pain, speed muscle recovery, and promote healing.

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Most of us are guilty of slouching while we stand or sit, but sometimes we may not notice that we’re slumped over. According to the Cleveland Clinic, improving your posture can reduce your risk of developing aches and pain, balance issues, and breathing problems. But saying you need to sit up straight and doing it are two different things. Here are a few tips to help you improve your posture while standing, sitting, and sleeping. When standing , you want to stand in a way that will support the curves of your spine. If you’re slouching, you’ll add more stress to your spine, which strains your bones, muscles, and joints. Stand with your feet shoulder-width apart, with your head upright and your shoulders pushed back. Imagine how you stand for a doctor to measure your height — this is how you want to stand and walk. It’s common to slouch while you’re sitting at your desk, table, and couch. But it can cause a lot of strain on the curves of your spine. You want your back to be straight, your shoulders pushed back, and your butt should touch the back of your chair. You may be tempted to cross your legs, but you want to keep both feet flat on the floor, with your knees bent at right angles. Resist resting your elbows on any surface if possible. To prevent slouching, you can place a rolled-up blanket or pillow in the middle of your back to keep your back straight. How to Improve Your Posture TIME TO STRAIGHTEN UP

Some people think that the position you fall asleep in doesn’t affect your posture, but it does. If you wake up with pain in your neck or back, it’s time to change your sleeping position . For those with lower back pain, you should sleep on your back. But this may differ if you have any sleep-related conditions such as sleep apnea. If your preference is to sleep on your side or stomach, you should ensure that your hips are level with your shoulder(s) and that your neck is in a neutral position. Want to improve your posture even more? Try yoga. With yoga, you can stretch your muscles, exercise your core, and improve the muscles around your back, neck, abdomen, and spine. If you are having trouble with your posture, contact your friends at M3 PT for more tips and information on how we can help you improve. We will be happy to provide you with stretches, exercises, and other tips to help you straighten out!

TAKE A BREAK

HEALTHIER, LIGHTER DEVILED EGGS Inspired by LiveEatLearn.com

Hard-boiled eggs are essential for Easter, so why not transform them into a healthy appetizer?

INGREDIENTS

• 6 large eggs • 3 tbsp Greek yogurt • 1 tsp Dijon mustard

• 1 tsp lemon juice • Optional: Hot sauce, to taste • Optional: Paprika and chives, chopped, for garnish

DIRECTIONS

1. In a large pot, add eggs and cover with water. Put on high heat, and then boil eggs for 10 minutes. 2. Once boiled, peel eggs by gently tapping and removing the shell. (Adding the eggs to an ice bath after boiling can make this task easier.) 3. Cut eggs lengthwise and place yolks into a medium mixing bowl. Set egg white halves open side up on a plate. 4. In a bowl, combine yolks, yogurt, mustard, lemon juice, and hot sauce (if desired) until smooth. 5. Transfer the yolk mixture into the egg white halves. Garnish with paprika and chives if desired.

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10474 SANTA MONICA BLVD., SUITE 435 LOS ANGELES, CA 90025 PHONE: 310.275.4137 FAX: 310.274.1815

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INSIDE THIS ISSUE

1

Meet Our Patient Care Coordinator, Alexis!

2

How to Drink More Water

2

Add This Technique to Your Nighttime Routine!

3

The Way You Sleep Affects Your Posture

3

Healthier, Lighter Deviled Eggs

4

Secret, Beautiful Vacation Spots in the US

FORMERLY KNOWN AS WILSHIRE LINDEN PHYSICAL THERAPY — SAME TEAM, NEW NAME!

SHH! THIS IS OUR LITTLE SECRET … Hidden Vacation Getaway Gems in the U.S.

Best for Quiet Paradise Seekers: Silver Falls State Park, OR Travel Distance: 1.25 hours by car from Portland, OR Best Time to Visit: Summer Oregon is already known for its spectacular waterfalls, but if you want to find a quiet oasis of cascading waterfalls and lush scenery, look no further than Silver Falls State Park. Set off on a 9-mile hiking trail loop named Trail of Ten Falls to see all 10 waterfalls. If you choose to stay overnight, the campgrounds include a gorgeous forested setting with spacious sites, nice bathrooms, and options for tent or RV camping. These sites often require a little over an hour’s drive, but that’s why they are perfect for quiet and enjoyable vacations. Consider giving them a try!

Who says you need to travel abroad for a glamorous or exciting vacation? We have so many incredible spots within the U.S.! From coast to coast, here are three underrated domestic, family- friendly vacation spots you just might be missing out on. Best for Families: Broken Bow, OK Travel Distance: 3 hours by car from Dallas, TX, or Tulsa, OK Best Time to Visit: Late spring or fall Thanks to its location by Broken Bow Lake, you’ll be surrounded by forest and wildlife in almost any cabin or Airbnb you book in the area. The Wildlife Museum, BigFoot Speedway (a go-kart racing track), and Beaver’s Bend Mining Company (a kid-friendly geology center to learn about rocks, minerals, and the

area’s mining history) are great attractions on top of the awesome hiking and lakeside outdoor activities available.

Best for Beach Vacationers: Jekyll Island, GA

Travel Distance: 1.5 hours by car from Savannah, GA, or 1.25 hours by car from Jacksonville, FL Best Time to Visit: Fall This island used to be a private escape for wealthy families in the 1880s — and it shows. It’s a unique vacation spot on the East Coast for anyone looking for serenity and adventure. With over 10 miles of white sand beaches, and much of it undeveloped, you’ll get a very natural, tranquil experience with excellent seafood and Southern-style dining options.

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