Kaizen Physical Therapy - May 2021

Kaizen Physical Therapy - May 2021

MAY 2021

KaizenSeattle.com | 206-524-6702

HONORING THE MOMS IN MY LIFE

There’s a story that my mom always likes to tell. I was still a baby, and she and I were sitting on the patio one morning. I had been adopted by my parents at 4 months old, and Mom was really happy to have a child. As we sat there, my mom told me that she envisioned me growing up to be a doctor of some kind. Maybe she manifested my future because I did become a doctor of physical therapy! Regardless of what led to my career, I feel incredibly lucky to have been raised by my mom. My middle sister was also adopted, and we were never treated like anything less than our parents’ children. They loved us just as much and made us all feel safe and supported. I didn’t realize until I was much older how spoiled we were, too! My mom is a great cook, and we always had a warm dinner waiting for us at the table every night. She made sure she was awake early enough to cook breakfast for us every morning, too. And it wasn’t just something she threw together. Mom made us restaurant-quality food every night. All we had to do when we came home from school or our sporting events was wash our hands and eat up a delicious meal she had prepared. Mom always made everything look easy. She would make sure we didn’t miss our appointments and was always prepared with one extra flashlight. She even cut our hair! Looking back, my sisters and I probably could have helped Mom clean and take care of the house more often, but Mom never complained. She just did what she had to do and never wanted us to worry.

To this day, I try to remember my mom’s biggest piece of advice to my sisters and me: Slow down. As a business owner, this may be the best advice I’ve ever been given. I used to try to cram so much into my day, running at 100 miles per hour and trying to do 10 things at once. It just wasn’t conducive to success — or keeping my sanity. Today, thanks to mom’s advice, I understand that in order to get more done, I have to focus on one task at a time and chip away at my task list rather than rush through it all. Ultimately, I get more done, and it’s quality work, too. I have Mom to thank for that. I’m grateful to have grown up with such a great mom, and I’m happy to see that my children have a good mom, too. Actually, Theresa and my mom are very similar. Theresa is an amazing cook and always makes sure our children eat nutritious meals. She cuts everyone’s hair, too, and she is the leader in our house. She makes sure we stay organized and move forward. We would be lost without Theresa. I’m pretty lucky to have these moms in my life, and I always try to appreciate their guidance and the things they do for our family on a regular basis. In the day-to-day routine, it’s easy to forget just how much they do, but it doesn’t make their actions any less significant. I am so grateful for my mom and Theresa.

Happy Mother’s Day!

• 1 –Dr. Colin Sisco 206-524-6702

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STRAIGHTEN THE SLOUCH 3 TOOLS TO HELP YOU PERFECT YOUR POSTURE

Slumping our shoulders is a form of poor posture that often results in neck, shoulder, and back pain. It can be a hard habit to break, so sometimes people need a little more than self- correction to improve their posture. Enter posture correctors: tools specifically designed to help correct a person’s posture. Though they should not be used regularly, they can help remind your body of what a correct posture is and how to maintain it without support. Here are three correctors that can help you. Truweo This supporter is for anyone who is on a small budget and looking to improve their posture. The Truweo posture corrector is used by wrapping around the shoulders — both over and under clothing — and can be adjusted for optimum comfort. It is lightweight, breathable, washable, and can be worn for all activities. Whether you are sitting at a desk, working out, or walking, Truweo will be there to offer you the extra support you need. Find it now on Amazon! Forme Wearing both a corrector and a bra can be uncomfortable, which is why Forme is perfect for anyone hoping to avoid that discomfort. The Forme sports bra offers an under-bust band

for posture improvement and also includes eight functional panels to help you stay comfortable, especially during physical activity. You can find this and other health-conscious clothing items at Forme.science. Aspen If you need lower-back support, this posture corrector is a great choice. Easily fitted under or over clothes, this device can ease back pain caused by fatigued muscles, spasms, or flare-ups in addition to offering lumbar support. The Aspen Lumbar Support is completely adjustable, so you are in control of the amount of pressure applied. To learn more about this item, visit the Aspen website at AspenMP.com. Before deciding which corrector you should use, talk to your doctor. They can help you choose the best option for this journey of posture correction and overall health improvement.

AN ANCIENT PRACTICE WITH MODERN BENEFITS

GIVE TAI CHI A TRY

Yang, Chen, Wu Hao, Wu, and Sun styles. The most commonly practiced form is Yang, which places an emphasis on slow and exaggerated movements accompanied with slow, deep breaths. Because it includes gentle movements, Yang tai chi can be practiced by many individuals, regardless of their age or mobility. Tai chi is also a perfect way for anyone recovering from an injury to exercise without straining their bodies. Benefits For aging adults, tai chi offers many benefits, including balance, strength, and flexibility, which begin to fade with age but are necessary to help people stay active and reduce the risks of falling or developing arthritis. Because tai chi also focuses on the mind and breathing, it also improves mental and emotional well-being.

Martial artist and actor, Li Lianjie — aka Jet Li — is best known for his roles in the films “Fist of Legend,” “Shaolin Temple,” “Fearless,” and “Hero.” He has over 30 years of experience as a tai chi practitioner and is an advocate for the traditional Chinese martial art form. That’s because it comes with a long history that shows its many benefits.

Origins While the exact age of this martial art form is unknown, tai chi can be dated back to as far as 2,500 years ago. Tai chi, also known as tai chi chuan or qi gong, was originally created and used as a form of self-defense. However, practitioners adapted it over the centuries, and many began using it as a form of meditation and exercise. Today, tai chi includes a focus on the mind, breathing practices, body awareness, and motion through slow and deliberate movements. Practicing this discipline brings calm and balance into the mind and body, which can be integrated into every aspect of life.

Learning tai chi is easy, and it starts with attending the right class. Find a local martial arts school or consider joining Jet Li’s online academy at TaijiZen.com. Through this ancient form, you can bring peace, balance, and health into your life.

Forms Tai chi consists of several different forms, including

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‘FINALLY, A LEGIT NUTRITION STUDY!’ THE LINK BETWEEN PROCESSED FOOD AND WEIGHT GAIN

Instagram star, Doctor Mikhail “Mike” Varshavski went truly viral in 2015 after being dubbed “the sexiest doctor alive” by People magazine. Though his good looks brought him initial fame, Doctor Mike’s steadfast approach to his profession as a certified primary care physician is what keeps him relevant. Today, he shares educational videos on his YouTube channel about medicine and health. In his video, “Finally, a LEGIT Nutrition Study,” he breaks down new research on highly processed foods and our health. Studies have shown that a diet filled with highly processed food increases our risk of obesity and diseases like diabetes and heart disease. These all too common health concerns decrease our longevity, yet the Centers for Disease Control and Prevention (CDC) reports: • 42.2% of the U.S. population is considered obese. • 1 in 10 people has diabetes. • 18.2 million adults over the age of 20 have coronary artery disease, the most common type of heart disease. Despite knowing this, scientists were unsure whether these outcomes were linked to people eating highly processed foods or people not eating enough unprocessed whole foods. Doctor Mike explains that this uncertainty was due to a lack of randomized controlled studies. But in 2019, the

National Institutes of Health conducted such a study and was able to prove a causal relationship for the first time. “Eating a diet rich in highly

processed food causes weight gain,” researchers concluded.

In this study, 20 participants lived in a facility where their meals were prepared for them. For two weeks, participants received meals made only

from highly processed foods, and for the other two weeks, all meals were made with unprocessed foods. On the weeks that participants ate processed foods, they gained 2 pounds per week on average. On the weeks they ate unprocessed foods, they lost 2 pounds per week on average. The study also showed that when the participants ate only processed foods, they consumed an extra 500 calories per day. Doctor Mike theorizes that’s because those foods are addicting, they taste better, and they’re more accessible. If you’re interested in learning more about the relationship between food and health or any other medical topic, check out Doctor Mike’s YouTube channel. His fun and educational videos dive deep into these topics and offer easy-to-understand explanations.

SHAVED ASPARAGUS SALAD Inspired by ACoupleCooks.com

TAKE A BREAK!

INGREDIENTS

DIRECTIONS

• 1 lb asparagus spears

1. With a vegetable peeler, shave each asparagus spear from tip to base. This is easiest to do if the asparagus is on a flat surface. 2. Place shaved asparagus in a bowl and blot off excess moisture with a paper towel. 3. In a separate bowl, make a vinaigrette by whisking together lemon juice, Dijon mustard, and olive oil. 4. Pour vinaigrette over shaved asparagus and add Parmesan cheese, salt, red pepper flakes, and black pepper. Toss to combine. Taste and adjust seasonings.

• 1 tbsp lemon juice

• 1 tsp Dijon mustard

• 3 tbsp extra-virgin olive oil

• 3/4 cup Parmesan cheese, grated

• 1/2 tsp kosher salt

• 1/8 tsp red pepper flakes

• Freshly ground black pepper, to taste

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PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

206-524-6702 KaizenSeattle.com

5025 25th Ave. NE, #201 Seattle, WA 98105

INSIDE THIS ISSUE

1.

HONORING THE GREAT MOMS IN MY LIFE

2. THE SUPPORT YOUR POSTURE NEEDS

BRING PEACE AND BALANCE INTO YOUR LIFE

3. PROVING THE WEIGHT-GAIN CULPRIT SHAVED ASPARAGUS SALAD 4. CAN YOU DO CARDIO AT HOME?

GET YOUR HEART PUMPING AT HOME! 4 LIVING ROOM CARDIO WORKOUTS

parallel with the floor. Using your shoulder and back muscles, pull your arms toward you then back out in front, as though you were rowing a canoe. Repeat this exercise 8–10 times.

Walking for 30 minutes a day is a great way to get in some exercise, but getting in a daily walk outdoors isn’t always possible. If you're unable to enjoy your regular cardio exercise, what can you do? Try these four cardio workouts to get your heart pumping right from your living room. March in Place Marching is a great way to start slowly increasing your heart rate. Start by standing in place then lifting the legs up in a steady march, lifting each knee as high as you can without losing your balance. Make sure that you are also pumping your arms in time with your feet. For the best outcome, lift your legs 20 times. Side Steps Start by standing in the middle of the room with plenty of space for you to step left and right. Take a side step in one direction, then two side steps in the opposite direction, then move back two steps. If you’re worried about keeping your balance, try doing this within an arm’s length of a wall so you can reach out to steady yourself, and remember to keep your back straight. Repeat 20 times. Seated Rows While sitting in a chair, keep your spine straight and shoulders back. Extend your arms until they’re out in front of you,

Dance Dancing is a great cardio exercise and plenty of fun

too! Pick your favorite dance style and start moving those feet. Some styles, such as ballet or hip-hop, can be more challenging, especially if your mobility is limited. However, freestyle is plenty of fun, too. No matter how you choose to dance and whether you’re by yourself, with a friend, or with your spouse, turn on some music and start grooving to your favorite tunes. A Note on Safety: Before you get started on any exercises, make sure that the space around you is safe. Give yourself plenty of room to move around so you don’t have to worry about bumping into furniture and accidentally hurting yourself. If you’re an older adult, be sure to have a stable surface nearby just in case. A chair, for example, can help you steady yourself if you begin to lose your balance.

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REFER A FRIEND AND WIN A $50 AMAZON GIFT CARD!

Who do you know that needs our help?

If you know someone suffering from aches and pains, give the gift of health and refer them to Kaizen Physical Therapy today. Pass along this newsletter and have them call us to schedule an evaluation!

Does someone you know suffer from aches and pains that have caused them to:

• Miss work?

• Miss out on family trips and vacations?

• Stop doing the activities they love?

• Worry more about pain, numbness, and/or tingling rather than living their life?

Refer someone you know any time during the month of May, and you will both be entered into a drawing to win a $50 Amazon gift card!

SHARE THE BENEFITS OF KAIZEN PHYSICAL THERAPY!

Has Kaizen Physical Therapy helped you live a better life? Let others know how much we can help them, too! Simply scan the QR code or visit the following link to leave your review: KaizenSeattle.com/review-us

CONTINUED ON BACK …

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CHECK OUT SOME OF OUR FAVORITE PATIENT TESTIMONIALS! … CONTINUED FROM FRONT

“I have been an active person all my life, enjoying outdoor activities like skiing, paddleboarding, and bird hunting, for instance. After falling on ice, I began experiencing hip pain so severe that I was unable to sleep. My physician confirmed nothing was broken and informed me that I had osteoarthritis in my hip and knees due to my active lifestyle for the last 70 years; she prescribed physical therapy. Daniel Ng was patient with me, yet demanding. He changed my life and my routine — getting me to focus on stretching and flexibility as well as conditioning for ski season. The results were nearly miraculous — relieved my pain and restored my balance and confidence. I am grateful and will carry what he has taught me throughout the rest of my life. I also owe thanks to the entire Kaizen staff who aided and encouraged me on the journey. Thank you!”

—Bill K.

“After herniating a disc, I had debilitating nerve and sciatica pain. I was barely able to do normal daily activities. After “graduating” from physical therapy with Colin, I am excited to be back to all my recreational activities — tennis, Peloton, etc. I appreciated the way he took the time to dig deeper and find the true source of my pain. I’ll definitely refer friends and family here. Thank you!”

—Courtney E.

“I had been struggling with shoulder pain and neck mobility for over two months after a rear-end collision accident. I came to Kaizen, and Barry was able to diagnose me with the type of injury and walked me through a regimented recovery plan for both in-person and at-home treatment. I am now able to use my shoulder normally, at the same degree as pre-accident, and have been able to get back to normal activities such as the gym and sports. Thank you, Kaizen!”

—Jun I.

“I had a knee injury that was very painful and was limping while I walked. Barry helped me with different kinds of manual exercises and strengthening. He also explained to me how the muscles work within the knee. Now, I have regained my knee function and can walk without pain. I thank him for his patience in treating me. Barry is also a very interesting person; we have lots of common interesting things to talk about. I will recommend Kaizen to the people I know.”

—Kathy T.

206-524-6702 KaizenSeattle.com