HAPPY December 2020 HOLIDAYS!
INSIDE
01 KEY FEATURE: BRIGHTEN YOUR HOLIDAY SPIRIT THIS PRESERVE YOUR LIGHT YEAR WITH A LITTLE BIT OF SELF-CARE 04 STAFF SPOTLIGHT: JEREMY SEIBERT, PT MVPT- NASHUA, CLINIC MANAGER 05 PATIENT SPOTLIGHT: MIKE PARENT, PATIENT OF MVPT BEDFORD 06 SEASONAL TIP: FROM OUR FAMILY TO YOURS 08 EXERCISES OF THE MONTH: MAKE YOUR HEALTH A PRIORITY 10 HEALTHY HOLIDAY RECIPE 11 CLINIC NEWS 12 WE’D LOVE TO HEAR Brighten your holiday spirit this FROM YOU
year with a little bit of self-care. SERVING THE COMMUNITIES OF AND AROUND NEW 2020 brought a wave of unprecedented challenges. From pandemic HAMPSHIRE SINCE 1983 panic to quarantine blues, this year has placed a heavy burden on many people. On December 21, the Winter Solstice, we’ll have the shortest day REQUEST AN APPOINTMENT (and the longest night) of the year, with many cold, dark months ahead. Add in the stress of the holiday season, and you might start to think that this truly isn’t the “season to be jolly.” Many people are trying to maintain holiday traditions despite COVID-19—working to virtually bring family together, give gifts, and prepare beautiful meals. But trying to juggle all of this in a new remote environment is a struggle and leaves little room to (KEY FEATURE CONTINUED appreciate the true meaning of the Season of Light. ON PAGE 2) MVPT PHYSICAL THERAPY 2 DECEMBER 2020 FIND US WHERE YOU LIVE AND WORK REQUEST AN APPOINTMENT
KEY FEATURE Brighten your holiday spirit this year with a little bit of self-care. (KEY FEATURE CONTINUED FROM PAGE 1)
SELF-CARE: A SIMPLE WAY RE-KINDLE YOUR These workouts can increase your heart rate during “INNER LIGHT” exercise due to gravity because your muscles work a Much like most of the natural world, this can also be a little bit harder to overcome the resistance of being time to “hibernate,” hunker down, and invest in much pulled down your staircase. needed self-care and renewal. Experts agree that taking the time to understand holiday stressors and investing in RESTORATIVE YOGA POSES your physical wellbeing goes a long way towards positively Restorative Yoga is a simple, relaxing way to help shifting how we experience the holidays. manage the stress of the holidays. By activating the Here are a few tips to help you have a grounded, enjoyable parasympathetic or relaxation response, yoga helps holiday season this year. balance the whole nervous system and sets the body up for deep healing, repair, and growth. MOVE IT, MOVE IT! A few examples of Restorative Yoga poses are: Exercise of any kind is a great stress reliever. Getting your body in motion helps oxygenate your muscles, integrates your mind and body, and generates a quick hit of endorphins which will boost your mood and clear your head so you’re ready to take on the rest of the day.
TAKE A WALK Give yourself the gift of a walk every day this holiday season. Not only does it improve your circulation and strengthen muscles, but it lightens your mood. Psychologists have found that a 10-minute walk may RESTORATIVE CHILD’S POSE be as good as a 45-minute workout when it comes to relieving the symptoms of stress and anxiety.
DANCE! Throw on your favorite music and have a quick lunchtime dance party! Have kids in the house? Let them join! Getting up and away from your desk to dance (even for 5 minutes) will get your blood flowing and loosen the stiff muscles from long hours in front of a computer. Yoga Block USE THE STAIRS Work with what you’ve got at home! Use the stairs in your house or apartment building to get your exercise RESTORATIVE HEART BENCH in for the day without having to go to the gym. (KEY FEATURE CONTINUED ON PAGE 3) MVPT PHYSICAL THERAPY 3 DECEMBER 2020 FIND US WHERE YOU LIVE AND WORK REQUEST AN APPOINTMENT
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A yoga block was used for the Psoas Release and Heart Bench. You can swap this out for stacked pillows, a rolled/folded blanket, or a pile of books (if they are sturdy!) Yoga Block
Check out more yoga poses to do at home in our “exercises of the month” section of this newsletter. RESTORATIVE PSOAS RELEASE
MEDITATION & MINDFULNESS Exercise isn’t the only way to deal with the hectic holidays. Boost your mood with simple daily meditation techniques to center yourself, relax, and relieve stress. Practicing mindfulness has been attributed to stress reduction, enhanced focus, and reduced anxiety.
DOWNLOAD AN APP There are several great apps you can download to engage in a virtual guided meditation to focus your attention and clear your mind. A few examples include: • Waking Up • Insight Timer • Headspace
VISIT YOUR FAVORITE PHYSICAL THERAPIST It’s been proven that stress is a significant contributor to physical pain. The frantic schedule and external pressures of the holidays may cause muscle tightening, joint inflammation, or other musculoskeletal pain symptoms.
SCHEDULE A PHYSICAL THERAPY EVALUATION
Be aware of muscle and joint pain if they start to flare up over the holidays andschedule an evaluation with your physical therapist. These can even be done via a virtual telehealth appointment. Your physical therapist can take a holistic view of your medical history, your physical limitations, and your goals to create a truly personalized path towards better health and a pain-free holiday season.
But it all starts with self-awareness and self-care! The world has faced a lot of darkness in 2020, but with a little bit of self-reflection and care, you can learn to let the light back in for sustainable wellness. MVPT PHYSICAL THERAPY 4 DECEMBER 2020 FIND US WHERE YOU LIVE AND WORK REQUEST AN APPOINTMENT
STAFF SPOTLIGHT Jeremy Seibert, PT Clinical Manager at MVPT Nashua
Jeremy Seibert, PT, is our MVPT Nashua Clinical Manager and has been the well-known anchor of our Nashua team since the office opened in 2003. With a strong background in orthopedic and neurological conditions, he’s built a strong following of loyal patients who can count on his holistic approach to wellness as part of their rehabilitation program.
“Physical Therapy plays a unique role as a bridge between pathology and wellness. As physical therapists, we’re blessed to be able to spend time with patients and, through active listening, gain insight into obstacles affecting a patient’s wellbeing. Overcoming physical impairments through an active process can be empowering, and often leads to a better sense of control over health and wellbeing. In physical therapy this tends to happen in the physical realm, but the rewards of increased motion and decreased pain can produce positive emotional, mental, and spiritual effects as well. At this time of the year, with colder temperatures and shorter days, seasonal depression can hamper even the most optimistic people. Seasonal depression is real and social isolation due to COVID-19 is likely increasing this in many. Fortunately, we live in a world where we can engage with others through technology at times when human contact might not be advisable. Consider connecting with a friend and exercising together through Zoom, FaceTime, or similar platforms. You don’t need an abundance of space to exercise, and you can often achieve sufficient levels of challenge with bodyweight exercises or by utilizing inexpensive equipment such as resistance tubes and therapy balls. With a quick internet search, you can likely find free exercise classes such as beginner yoga, meditation, or Tai chi classes. You can also get creative! For example, I had a senior client who was diligent with her home exercise program, but also chose to start dancing again. All she needed was to clear some space, turn on her favorite music, and find the beat! While many people understand the effects of exercise on the body, it’s also extremely important to health of your brain. Exercise is widely known to have an anti-depressive effect by releasing endorphins in our brains. Incorporating movement and exercise into your daily schedule can result in a number of positive effects. With the days shortening and the cold weather setting in, it’s important to focus on the things you can control and look for ways to focus on wellbeing. My family celebrates the winter solstice every year in some fashion. I love the solstice as a celebration of the beginning of the return of light (although it doesn’t feel that way at the time). It’s a day that has relevance to all living creatures irrespective of beliefs, though it often goes unnoticed. One year, my family celebrated by staying disconnected from all screens for the day. With the inside of the house illuminated with candles and holiday lights only, we sat around a fire with none of the typical daily distractions, which was a welcome break from the hustle and bustle of the holiday season. It’s important to remember, almost any movement is better than nothing. And, it doesn’t have to be for long stretches— three 10-minute exercise sessions throughout the day can have a positive impact on your physical and mental health! If you have injuries that prevent you from exercising, consider an in-clinic or telehealth assessment with your physical therapist to help resolve these issues and to provide guidance on how to safely increase your activity independently at home. If pain, stiffness, or balance problems are an obstacle for you, you can schedule an appointment with your physical therapist—we’re here to help you move at your best!”
To learn more about MVPT Nashua, or to schedule an appointment with Jeremy or our Nashua team, click here. MVPT PHYSICAL THERAPY 5 DECEMBER 2020 FIND US WHERE YOU LIVE AND WORK REQUEST AN APPOINTMENT
PATIENT SPOTLIGHT
Mike Parent, Patient of MVPT Bedford
“My wife and I have had several opportunities to be patients at MVPT over the last 6 years. Whether our symptoms were related to pain, strength, balance, or range of motion, the staff at MVPT were quick to identify the problem and begin treatment.
MVPT was recommended by a family member who was certain that this practice would offer the best solutions for our concerns. She was absolutely correct. My therapist Kevin Pozzi’s knowledge, manner, and suggestions are second to none. His concern for our progress and wellbeing has reinforced all of the reasons we chose this practice.
From the time we walk into the clinic and speak with the very courteous office staff, until the time we walk out, every member of the MVPT team is fantastic, and their communication is excellent.
Of course, COVID-19 added an extra challenge to Pictured is Mike and his physical therapist, and a operating this business. The entire staff is extremely managing partner at MVPT, Kevin Pozzi. conscientious about maintaining cleanliness and safety throughout the building. Wearing a mask, washing your hands, and maintaining social distance are just doing our part to help slow down this virus. Patient safety is a clear focus of MVPT. From the time we walk As we become older, the ability to maintain a healthy into the clinic and speak and active lifestyle is extremely important to us. We “ enjoy hiking, riding bikes, and leisurely walks on the with the very courteous beach. MVPT, and Kevin in particular, has listened to office staff, until the time we our goals and helped us get back to the things we love to do. walk out, every member of
I wouldn’t hesitate to recommend anyone on the the MVPT team is fantastic, staff at MVPT to family, friends, or acquaintances. and their communication is They’re the best. Keep up the good work and thank you for all you do.” excellent. - Mike P. ” MVPT PHYSICAL THERAPY 6 DECEMBER 2020 FIND US WHERE YOU LIVE AND WORK REQUEST AN APPOINTMENT
SEASONAL TIPS From Our Family to Yours In need of gift ideas for the holidays? We’ve got you covered. Here are five of our top gift suggestions for you or your loved ones this holiday season!
1. FREE SCREENING
The gift that keeps on giving—a free 20-minute injury screening from your favorite MVPT Physical Therapy clinic! The health and safety of you and your loved ones is our number one priority, so we encourage you to have them schedule a free screening to address all their work-from-home and remote-learning aches and pains, and to prevent more significant issues in the future. Now’s the time for your loved ones to put their focus on their health and wellness! Have your friends, family members, or even someone in your community call to schedule their free screening, so they can begin to work more comfortably from home, resolve their aches and pains, and be ready for a pain- free, movement-filled end of the year! Call your favoriteMVPT location to set up a free screening or schedule here.
2. STORE APPAREL
Looking for a stylish gift that can be used more than once? Check out our apparel store to purchase clothing items fit for any season. All store items now have our updated logo! Your information is guaranteed safe and secure on our website. All major credit and debit cards are accepted, as well as PayPal.
MVPT Men’s Heather Vest Bay State UA Women’s Locker Quarter Zip
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(SEASONAL TIPS CONTINUED FROM PAGE 6) 3. HOME EXERCISE PROGRAM (HEP) STORE
Home is where the heart is—and it’s also where any of our home exercise equipment items can be used! As you know, the clinic isn’t the only place to heal or practice preventive exercises, and you don’t need heavy, expensive equipment to stay on track. The multipurpose HEP items will show your loved ones how much you care about their health and wellbeing. We encourage your recipients to schedule a free screening before using any of the items, so our physical therapist can demonstrate useful exercises and explain proper methods of use, if necessary. Click here to navigate to our online store!
AmazonBasics TPE Resistance Band – OPTP Original McKenzie Lumbar Band1500mm, – 1500mm, 3-Piece 3-PieceSet Set Roll, Firm
4. REFER A FRIEND
Referring your family or friends to your go-to physical therapist is one way of sharing the love without breaking the bank. Plus, who doesn’t love an insider tip from the experts? You can use this link to refer a friend, or simply tell your friend to call the clinic of your favorite physical therapist. We appreciate the trust you place in us to take care of your loved ones, and we truly appreciate your positive referrals!
5. PEACE OF MIND
It can be difficult to watch a loved one struggle to find a balance between mental, physical, and emotional health during the holidays. Sometimes, reminding someone that they deserve to take care of themselves can be the greatest gift of all. Our physical bodies function best when we eat right, hydrate properly, move often, and recuperate through restful sleep. Ignoring these actions can severely jeopardize wellbeing. This year, take the time to help a friend attend to their wellbeing before the stress of the holidays becomes overwhelming. Encourage your loved ones to be patient but persistent with the work they put into self-care, and remind them to seek help when necessary. You may even want to share the beneficial strategies you’ve learned through physical therapy that have helped you rekindle your inner light when times were tough. By taking the time to address these areas of health, you’ll be able to give your loved ones the wonderful gift of peace. MVPT PHYSICAL THERAPY 8 DECEMBER 2020 FIND US WHERE YOU LIVE AND WORK REQUEST AN APPOINTMENT EXERCISES OF THE MONTH: MAKE YOUR HEALTH A PRIORITY By: Emily Soeder, PT, DPT of BSPT Carver For many, today’s world consists of working from home, sitting in Zoom meetings, and spending copious amounts of time hovering over a keyboard—which can greatly affect your posture and lead to a what we like to call the “hunch and crunch.” In these positions, the muscles of the anterior chain of the body become shortened and tight, while the muscles of the posterior chain become weak and elongated. To combat the negative effects of poor posture, we’ve compiled a list of poses that include what we yogis refer to as “heart openers.” They open and stretch the anterior chain, while simultaneously engaging the posterior chain. Aside from the physical benefits, performing these poses may help address the mental hunch and crunch that plague many of us as we try to navigate the new normal. So, enjoy the poses as often as you care to, open your heart, and take care of your light. Namaste.
Follow the yoga poses below to reduce tension, create body awareness, and positively impact your mental health. We recommend doing these exercises in a safe and comfortable setting. Check with your physical therapist if you have any questions or concerns when performing these exercises.
SUKHASANA (SEATED PRAYER HANDS)
1. Begin seated in a comfortable position on the ground or on your yoga mat. 2. Cross the legs so the knees stack over the feet. 3. Sit directly on top of the sitting bones, so that the bowl of the pelvis is upright, neither spilling forward nor backwards. 4. Press down firmly with the sitting bones to elongate the spine, lifting and opening the chest. 5. Bring hands together in front of the heart, palms pressing together. 6. Once you’re comfortable in this position, engage the shoulder blades by pulling them together and back, further opening the chest. 7. Maintain this heart-opening position for 10 deep inhales and exhales.
SAVASANA (CORPSE POSE)
1. Use a towel or light blanket and roll it vertically so you have a long roll. You can also use a foam roller if available. 2. Sit comfortably on the ground and place the long rolled towel at the base of the tailbone so it’s perpendicular to the pelvis, but parallel to the spine if you were to lay down.
3. Lay down over the towel so it supports the spine from the base all the way to the top of the head, passing between the shoulder blades. 4. Let the arms fall out wide to each side (your body should form the shape of a “T”), feeling a stretch across the front of the chest. 5. Maintain this heart-opening position for 10 deep inhales and exhales.
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VIPARITA KARANI (LEGS-UP-THE-WALL POSE)
1. Start seated sideways on the ground next to a wall with legs long, about 5 to 6 inches away from the wall. 2. Exhale and with one smooth movement, swing your legs up onto the wall, with your shoulders and head lightly down onto the floor. 3. If keeping the legs straight in this position is too aggressive of a stretch, bend the knees slightly and straighten bit by bit according to your comfort level. 4. The pelvis should remain in a neutral position, with no excess arch in the lower back, and the core should remain engaged. 5. Maintain this position for 10 deep inhales and exhales.
USTRASANA (CAMEL POSE)
1. Begin kneeling on the ground with the thighs perpendicular to the floor, and the knees and feet hip-distance apart. 2. The pelvis should remain neutral, neither spilling forward nor spilling back, and stacked directly over the knees. 3. Root down from the top of the feet to the knees, inhale to lift the chest, then create Savasana arms (palms facing forward) with the next exhale. 4. Keeping the pelvis over the knees, take the hands to the heels. 5. Press the shoulder blades forward and up, and continue to lift the chest. 6. Finally, drop the head and let it hang free. 7. Maintain this heart-opening position for 10 deep inhales and exhales.
MARJARYASANA-BITILASANA (CAT-COW FLOW)
1. Begin in a tabletop position with both hands and knees on the ground. 2. The knees should be aligned directly below the hips, and the hands should be aligned directly under the shoulders. 3. The spine should begin in a neutral position; with an inhale, drop the belly toward the ground beneath you, achieving an upward curve in the spine (this is the cow portion of the flow). 4. With the next exhale, move back up through a neutral spine position and into an arched position, allowing the spine to curve downward (picture a black cat on Halloween). 5. Continue to cycle through these movements with your natural breath; cow pose on the inhale, cat pose on the exhale. 6. Maintain this flow for 10 inhales and exhales. MVPT PHYSICAL THERAPY 10 DECEMBER 2020 FIND US WHERE YOU LIVE AND WORK REQUEST AN APPOINTMENT
HEALTHY HOLIDAY RECIPE
Cozy up this season with a soup that is packed with vegetables and spices.
Boost Your Immunity with This Healthy & Hearty Vegan Bean Soup
INGREDIENTS
• 1/4 cup extra virgin olive oil • 2 tbs ginger, finely grated • 1.5 L (6 cups) vegetable broth • 1 red onion, diced • 4 cups lima beans (cooked or • 1 small bunch of Tuscan kale, • 4 garlic cloves, minced canned) roughly chopped • 2 medium carrots, diced • 1 tsp turmeric powder • Salt & pepper to taste
DIRECTIONS
In a large saucepan, heat the oil and onion on medium heat until onion has slightly browned. Add in garlic and cook for another 1-2 minutes, followed by carrots, ginger, beans, and turmeric cooking for a further 5-7 minutes. Once the ingredients are well combined, pour in the vegetable broth. Bring to a boil and simmer for 10 minutes. Add in kale and season to taste. Once the kale softens a little, the soup is ready. MVPT PHYSICAL THERAPY 11 DECEMBER 2020 FIND US WHERE YOU LIVE AND WORK REQUEST AN APPOINTMENT
Clinic News
As we close out 2020, MVPT has seen many changes!
From February when we announced our partnership with Bay State Physical Therapy, early fall when we launched our new website and rebranding to MVPT Physical Therapy, and most recently the addition of MVPT Portsmouth to ourfamily, 2020 has been a busy year.
We are excited for what 2021 will bring, including new locations to share with you in the coming weeks and months. Stay up to date with what is happening at our locations and helpful content to Visit our newly refreshed website here or learn more about our newest location in Portsmouth here! help you stay active and pain-free by following our Facebook and Instagram pages!
We want to give back to our communities this holiday season! Our clinics are participating in food drives, toy drives, and other holiday collections. Call your closest clinic to learn more about how you can get involved! REMINDER MVPT PHYSICAL THERAPY 12 DECEMBER 2020 FIND US WHERE YOU LIVE AND WORK REQUEST AN APPOINTMENT
We’d Love to Hear from You!
Would you like to be featured in one of our patient spotlights?
Would you like to be featured in one of our patient spotlights? If you’re interested, send a write-up of your experience, including your full name and clinic location to [email protected]. One of our favorite things to do here at MVPT Physical Therapy is read about your personal experiences and successes. Even if you’re not interested in being featured in one of our newsletters, we’d still love to hear from you! Your triumphs in PT are the reason we come to work every day.
Have something you’d like to learn more about in an upcoming newsletter?
Please email [email protected] to share!
REQUEST AN APPOINTMENT MVPT PHYSICAL THERAPY 13 DECEMBER 2020 FIND US WHERE YOU LIVE AND WORK REQUEST AN APPOINTMENT
KEEPING YOU SAFE
BEFORE YOU ARRIVE CHECK-IN IN-SESSION
Prescreening phone call prior Patients will wait outside of clinic until Staff clean surfaces prior to to appointment appointment time each patient session
All patients will receive All patients wear masks when entering Patients & staff wash hands appointment & safety reminder the office & throughout session prior to each session
Patients will have temperature checked Limited number of patients in Patients requested to attend and asked screening questions clinic at one time session alone Contactless payment options offered
PREPARATION All employees trained in All employees are screened upon arrival All staff wear All staff wash/sanitize hands & SAFEGUARDS COVID health precautions and are prohibited from working if unsafe masks at all times between client interactions
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BEDFORD MANCHESTER LONDONDERRY NASHUA PORTSMOUTH 603.626.4205 603.625.1864 603.434.6592 603.943.5029 603.610.2200
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