JUNE 2017      

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Nothing says summer like a cold, ripe piece of watermelon! While you are kicked back enjoying a slice, don't forget to include some healthy habits into your summer. Also, we will be recommending books we like. This issue has the first recommendation...and don't forget to check out the watermelon recipe at the bottom of this newsletter.

WIN A FREE 30 MIN OF MASSAGE, TRX OR PILATES

"Like" us on Facebook and win a FREE massage, TRX or Pilates class!
We will be doing a drawing for a free gift certificate good for a half hour massage, TRX or Pilates class. There are 3 ways to enter:

1.     Like the Physical Therapy and Injury Specialists page on Facebook

2.     Like and share the Facebook newsletter post on your timeline

3.     Tag a friend in the comments

AND...you get a bonus entry if your friend "likes" our page!!!  Make sure to get your entries in by June 25th and we will be announcing the winner in the July newsletter.  Good luck!

WHICH PILLOW IS BEST FOR MY NECK?
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Pillows can impact the quality of our  sleep as well as how healthfully we rest and recharge. T he wrong pillow may worsen  headaches neck pain shoulder  and arm numbness, discomfort,  sneezing , and  wheezing .

A good pillow should keep your new in a neutral position rather than bent down or up. There isn't one type of pillow that will satisfy every sleep style, but use these guidelines when you are shopping:
  • If you sleep on your back: Use a thinner pillow, so your head is not thrown too far forward. Also look for a pillow with extra loft in the bottom third of the pillow to cradle your neck.
  • If you sleep on your side: Use a firmer pillow to fill in the distance between the ear and outside shoulder.
  • If you're a stomach sleeper: Look for a very thin, almost flat pillow. You may not even need a pillow for your head, but consider tucking one under your stomach to avoid lower back pain.
  • A firmer mattress requires a thicker pillow to fill the gap between your head the mattress.
  • To help body alignment, a pillow between the knees can be beneficial to support the hips.
  • If you are a dog, just find a cat to sleep on. 
ENERGY BOOSTERS YOU SHOULD TRY
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Power through your day with these easy and effective tips.

S tart the day with an energizing stretch. While still in bed, extend your arms over your head, then lengthen every part of your body to complete the stretch. Then wrap your arms around your knees and pull them into a chest hug. Repeat 3 times. You can even add a mantra such as "I strive for health".

Take a short walk. Any bit of cardio helps. Try for 15 minutes.

Morning bend.  Stand with feet shoulder-width, knees slightly bent, hands behind head.  With your back flat, bend forward until your back is parallel to the  ground, keeping weight in your heels and hips. Return to standing. Repeat 3 times.

Wall angel. Stand against a wall with spine touching it from shoulders to hips, then raise arms parallel to floor. Keeping arms and back against the wall, rotate arms upward as far as you can, then down to starting position. Repeat 3 times.

Side crunch. Sit on a chair or bench with hands behind head. Press elbows straight back to stretch your chest and open your lungs, then bend sideways at the waist to crunch to your left. Come back up and repeat crunch to the right. That's one rep. Repeat 3 times.

SPOTLIGHT: ANTHONY DANIEL
Anthony is the newest member of PTIS. He primarily works at the Maroon clinic.  Read on to get to know Anthony...he's quite an interesting person!

1. Tell us a little bit about yourself: I was born and raised in Orange, California. I have 3 sisters Shay (28), Halen (20), Jayda (11), and one brother Zack (9) who I share the same birthday (May 21st) with just 17 years apart. My girlfriend Ashley and I have been together 4.5 years. We have one Chihuahua (Izzy), one Jack Russell (Novi), and one Pig (Bacon).
2. What brought you to Colorado? Ashley and I met at Tabor College in Hillsboro, KS and after graduating we decided to move to Lakewood, CO where she was born and raised. My favorite thing to do now that I live in Colorado remains the same and that is to hunt and fish.

3. What's your favorite hobby? Hunting. It is one of the most challenging and rewarding things that I have ever done.

To read the rest of Anthony's answers, click here.
QUOTE OF THE MONTH

MY NEW FITNESS GOAL IS TO JUST NOT BE SLOWER THAN THE GOOGLE WALKING DIRECTIONS.
SEAN DONNELLY

CLINIC NEWS
Staff Birthdays This Month

Jessica Evans - June 6
Bobby Bemis - June 22
READ WITH US

The staff at PTIS are compiling their favorite books to share with each other. If you have any interest, just read along with us each month.

The first book is recommended by Jenn Berry and Bobby Bemis. It is 
What I Talk About When I Talk About Running: A Memoi r
.  Click here for a link to the book on Amazon. 
PHIT IN THE KITCHEN - WATERMELON SALSA

Change up your salsa routine with the new twist using watermelon. Click here for the recipe.
 
PHITNESS CALENDAR
TRX CLASS 
Mondays @ 5:00pm at Pearl clinic.
Only 4 spots available so please reserve your spot now.

TAI CHI CLASS
Mondays @ 11:30-12:30 pm at Pearl clinic.
INDIVIDUAL TRX INSTRUCTION
If you would feel more comfortable with a one-on-one session, just let us know. We can do that!

FMS EVALUATIONS
The FMS (Functional Movement Screen) looks at fundamental movements, motor control within movements, and a competence of basic movement patterns. Its job is to determine movement deficiency and uncover asymmetry.

MESSAGE FROM GAIL, BEV AND BOB
We appreciate your support and business throughout the last 20+ years. We hope to keep helping you stay active for all your  WORK. SPORT. PLAY. for another 20+ years.

Sincerely,
Gail Molloy, Beverly Parrott & Robert Letendre
and all the staff at  Physical Therapy & Injury Specialists
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