June 2020

It is June already. This has been quite the year! But you know that. The focus of this month's newsletter is how small steps make big changes. Whatever your goals are moving forward, just one small step each day is better than none. If you have a fitness goal to hike a 14'er this year, what can you do each week to work towards that? (The photo above was from Evergreen Bound (FB))
Tips and Information
Any exercise is beneficial for low back pain
This study shows that rather than focus on specific exercises to address the core for low back pain, any exercise is (usually) beneficial. We feel, of course, that a customized plan is safer and more effective. Moving is key!
  • Pilates shows good benefits for pain
  • Stabilization/motor control exercises improve function
  • Aerobic activity is best for mental health
Exercise of the month
Split Squat
Key points:
  • If needed, hold onto something for balance
  • Stagger legs
  • Press through front foot
  • Lower body
  • Repeat 3-8 times

  • Strengthens legs
  • (good exercise to prep for that 14'er!)

“A journey of a thousand miles begins with a single step.”
Here is an article by WebMD about taking small steps towards a bigger goal. They mention it takes 3 weeks to form a habit, so why not start today!
Recipe Worth Trying:
Vegan Chai Latte
Cardamom is an antioxidant and has many other benefits. Mix it into milk or non-dairy milk and add cinnamon, ginger and cloves, whala!
Food for thought
What has changed for you during this pandemic that is positive? What have you noticed about your pre-pandemic life that you do not want moving forward? What small steps can you take now to keep the positive changes in your life?
Synergy Physical Therapy and Yoga
30772 Southview Drive, St.230
Evergreen, CO 80439