Summit Physical Therapy July 2019

Summit Physical Therapy July 2019

PAUL'S POINT OF VIEW

JULY 2019

WWW. SUMMIT-PHYSICALTHERAPY.COM | (503) 699-2955

3 SONS AT HOME!

There’s nothing like a vacation to make you feel refreshed! As I said last month, I took a week off to visit my son in London. We saw a soccer match, visited the prime meridian at Greenwich, and toured a fascinating maritime museum. We had a wonderful time, and I saw everything I had planned to see. My favorite destination, as you might have guessed, was the maritime museum, which is home to a number of navel timepieces, including the chronometers the British used to chart the seas in the 18th century. In the past, many of these finely detailed timepieces had fallen into disrepair, but, thankfully, the British realized their value as national treasures! These exquisite apparatuses were built with care and craftsmanship you don’t find today, so I feel fortunate that I got to see them. After returning home from England, I went on my last ski trip for the season. I’m looking forward to the next ski season. If you love skiing as much as I do, it can feel like the next season is years away, but it’s only a matter of months. In the meantime, I’ll get plenty of outdoor time this summer. I have a few camping trips in mind, as well as some hiking and light mountain

climbing. I’d love to scale Mount Shasta or even Mount Rainier, but we’ll see. If all else fails, there’s always Mount Hood! I’m particularly excited for this summer because all three of my boys will be in Portland. My middle son has returned from his trip to Europe, and my oldest son, who spent a month in North Carolina playing in the musical "Grease" (he's a theater actor,) has also returned to town. My youngest son, who recently got a job, wants to buy a motorcycle. I support him, but I do want him to get training and a license before committing. I’ve ridden motorcycles in the past, and I’m thinking I might renew my own license. Maybe we’ll end up going on rides together. Recently at the clinic, I ran a lower back pain workshop. My goal is always to inform our patients and their loved ones about topics that can really impact their physical well-being. Lower back pain can be debilitating, and back injuries are a big deal. If back injuries — even minor ones — aren’t addressed, chronic aches and pains can result. Good posture, for example, can help keep the back in better shape. Many back injuries

occur because of poor posture and, specifically, poor lifting posture.

You have probably heard the phrase, “Lift with your knees and not your back.”This advice can save your back. When you bend at the waist to lift an object, the shape of the spine shifts. Then, when you lift the object, even if it isn’t particularly heavy, weaker muscles in your back carry much of the load. They have to carry the weight of the object and the weight of your upper body as you return to an upright position. That’s a lot of stress on your back muscles and spine. If you’re ever concerned about your back or experiencing lower back pain and can’t find any relief, let us know! You don’t have to continue living in agony. We’re here to answer your questions and help you find that relief.

That’s it for this month. I hope you’re enjoying your summer!

–Paul Kane, P.T., BSC, CMP

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LIMBERING UP FOR YOUR NEXT ROAD TRIP

Even though road trips offer you a break from the monotony of your office, the stiffness in your muscles and joints that comes from sitting in one position for too long can follow you onto the road if you’re not careful. Whether in front of a laptop or behind the wheel, taking the opportunity to stretch and exercise on your summer road trip is a great way to prevent the soreness from following you back to the office. Here are a few stretches to keep in mind for the next rest stop.

your elbows at 90-degree angles, then lean forward. This will cause your chest muscles to open up. Hold this position for 15 seconds. You can do a similar stretch by bending downward while keeping your hands on your car door in front of you, stretching your entire upper body. While you’re driving, a good way to prevent sore hips is by making sure your knees are slightly elevated above them in your seat. Once you have the opportunity to stop, try doing some hip flexors. Kneel on one knee, slowly push your pelvis forward, squeeze your shoulders back, and open your chest. Hold this position for 15 seconds, then repeat while kneeling on the other knee. FOR THE HIPS

FOR THE NECK

your arms upward, and then lean your upper body forward. You’ll feel a pull in the back of your upper leg. Once you’ve done this for about 15–30 seconds, repeat the process with your left heel. The road may be long, but that doesn’t mean you have to feel it in your muscles. If you stop every couple of hours and take some time to limber up, your body will thank you.

Reach your left arm over the top of your head and touch your right ear. Then, gently pull your head to the left and hold it there for 15 seconds. Repeat this process with your right arm.

FOR THE CHEST

FOR THE LEGS

Stand in front of a door frame with one hand pressed on either side and

To stretch out your hamstrings, place your right heel on a small step. Extend

ZUCCHINI, AVOCADO, AND SWISS CHARD—OHMY! A GUIDE TO EATING SEASONALLY THIS JULY

When you eat something during its harvesting season, you get the most out of your meal. In-season fruits and vegetables are more nutrient-dense than their out-of-season counterparts, and there’s no matching the flavor profile of fresh, in-season produce. Even better, because in-season foods are so bountiful during their peak, you can save a lot of money by shopping with the season. This July, enjoy some tasty foods during their prime with this handy guide.

Don’t forget about the cherries and blueberries, too! Because these fruits are so plentiful this time of the year, it’s easy to find ingredients for your favorite recipes. Host a Latin-inspired foods night with fresh guacamole and salsa, or make a delectable shortcake with a blackberry and strawberry mixture on top. There’s no better time to fire up the grill than July, and not just because of the weather. Zucchini and corn reach their peak during July, and these grilling favorites pair well with steaks, burgers, hot dogs, or fish. Go low-carb by stuffing your zucchini with vegetables and a protein for a charred skillet bowl. Even better, add some corn to your fresh salsa to add an extra zing to your GRILL GAME SO STRONG

tacos. Regardless of how you utilize them, zucchini and corn are sweetest, juiciest, and freshest during July.

GO GREEN

Filling your plate with plenty of greens is never easier than in July. Pick up a bundle of spinach, arugula, lettuce, Swiss chard, or any other leafy green, which are all juiciest and freshest during July. Cucumbers and green beans are bountiful this time of the year, as well. This July, add some fresh flavor to your water with cucumbers or create hearty salads with any of the leafy greens mentioned above. After all, there’s no better way to celebrate the middle of summer than by consuming its most delicious foods.

FRUITFUL HARVEST

Avocado toast lovers rejoice! Your season is here. Avocados are in season during July, joining many other fruity favorites. Gorge yourself on scrumptious blackberries, sweet strawberries, and bountiful tomatoes.

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Published by The Newsletter Pro | www.TheNewsletterPro.com

INSOMNIACS UNITE 3 FREE APPS TO HELP YOU CATCH THOSE Z’S

Everyone with a smartphone has heard time and time again that looking at your phone before bed is a bad idea. According to the National Sleep Foundation, “The use of electronic devices in the bedroom further disrupts the natural pattern of the sleep-wake cycle” primarily because of the blue light emitted

from the screen. While most scientific >Page 1 Page 2 Page 3 Page 4

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