Ring in the New by Bringing Back the Old

By Jill Menefee, PT
2023 is here along with the annual tradition of setting goals for improving our lives for the next 12 months. Many of these changes revolve around healthy lifestyle choices. Unfortunately, statistics show that only 8% of people keep their New Year's resolutions.

Maybe this is the year to look back in the past and employ strategies that have worked before. Think back to a time where your lifestyle choices were in a groove. Maybe that was making good decisions on healthy eating. Or maybe a consistent workout routine. Think back to what made that a productive time in reaching your goals and channel that motivation to renew!!

Here are a few tips to set out on a path to success:

1. Make realistic goals.
So many times, we focus on "total elimination goals." No more desserts or pasta or alcohol in the new year. Break goals down into manageable chunks that would be easier to attain.

2. Make specific goals.
Too often we set broad sweeping goals such as "lose weight" or "exercise more" without having a set plan in mind. Determine what specific steps are required to meet your goal and implement a plan. 

3. Talk about it.
Involve your family and friends in your goals to get the support needed to make the changes stick. Making your goals known can also serve as a bit of encouragement and accountability. 

4. Don't beat yourself up.
Don't give up on your goals if a misstep occurs. Resolve to recover from your lapse and get back on track.

5. Be patient.
Unhealthy behaviors develop over time. Replacing unhealthy behaviors with healthy ones requires time. Don't get overwhelmed and feel as if you must reassess everything in your life all at once.  

Developing the right skills - either old or new - can lead to success! Your PT at CTS is ready and here to assist in this journey. Here's to a happy and healthy 2023!
Many women neglect their cervical health. By becoming more knowledgeable, we can detect issues at an early stage and get access to the best treatment.

January is Cervical Health Awareness Month and we're dropping knowledge:

🔹 Cervix is a Latin word that means 'neck of the womb.'

🔹 More than 14,000 women in the U.S. are diagnosed with cervical cancer each year.

🔹 The shape and texture of the cervix change during pregnancy.

🔹 Women who smoke are more vulnerable to cervical cancer.

🔹 Foods that are rich in folate and vitamin A are good for cervical health, like green leafy veggies and nuts.

This month is also used to create awareness surrounding the Human Papillomavirus, as prolonged infection with certain types of H.P.V. is the main cause of cervical cancer.

🔹 HPV is the most common S.T.I. in the U.S. and it can occur in both men and women.

🔹 Vaccines were developed to prevent major types of H.P.V. known to cause cervical cancer.

🔹 HPV vaccines are preventative, but they cannot cure any existing disease.
January 2022 Exercise: Pigeon Pose
This yoga pose, demonstrated by PT aide Lisette, helps open the hips and stretch the lower back while improving flexibility and supporting digestion. It's a great antidote to sitting for long periods.
There are a few different ways to approach Pigeon pose. One of the simplest is from Downward Facing Dog. You can follow the same directions starting from your hands and knees position if you prefer.

🔹 From Downward Facing Dog, bring the right leg up into a Down Dog Split.

🔹 Bend your right knee and bring that leg forward as if you were going to step into a lunge. Instead of placing your foot down as you would for a lunge, bring your right knee to the floor on the outside of your right hand. The right shin may angle back towards the left hip or be more parallel to the front of your mat, depending on your range of motion.

🔹 Release your left knee to your mat. Your left leg should be flat on the floor. Take a look backward and make sure that your left foot is pointing straight back.

🔹 Square your hips towards the front of your mat. Take some padding, like a folded blanket, under the right side of your hip as necessary to make the pose more comfortable.

🔹 If you feel stable, bring your torso down into a forward bend over your right leg. Continue squaring your hips and breathing into any tightness.

🔹 To release, curl your left toes under and step back into a Downward Facing Dog. Repeat the pose on the other side.
You see the optometrist and dentist regularly, because your eyes and teeth are important. You get an annual physical from your family physician. You might even be getting ready to see your accountant to get your yearly taxes done.

But what about the rest of your body?

Have you lost range of motion, or strength? How's your balance and coordination?

You might not notice small changes until you have problems, like trouble lifting a heavy load, joint pain, or a sprained ankle from a stumble.

An annual PT exam can catch problems early, then correct them before they lead to something bigger.

We think moving well is just as important as your teeth, eyes, and taxes. If you agree, schedule that annual PT exam! 858-457-8419 📞


comprehensivetherapy.com / (858) 457-8419 / Open Monday-Friday 7am-7pm

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