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Heat Stroke &amp; How to Avoid It! - Not every extremely hot place looks like this! https://www.thrivewithdrc.com/blog-physicaltherapy-arlington-va/environmental-determinants-of-health monthly 0.5 2024-12-10 https://images.squarespace-cdn.com/content/v1/619068776945973b02d7937b/1687972639337-KTKFUSOZ6IRWV2TLQLLN/image-asset.jpeg Blog| Thrive with Dr. C | Physical Therapy | Arlington, VA - Environmental Determinants of Health - If a flower doesn’t bloom, do you blame the seed or the environment it was planted in? In many ways, we’re not that different from plants. Environmental factors play a significant role in determining an individual's health and well-being. Remember, your body is a beautiful work of machinery that will respond differently to various stressors based on how well it’s operating at baseline. https://www.thrivewithdrc.com/blog-physicaltherapy-arlington-va/protect-your-sleep-quality-from-allergies monthly 0.5 2024-12-10 https://images.squarespace-cdn.com/content/v1/619068776945973b02d7937b/1680707841018-B2TYN96N7ETXIAA5EJNS/unsplash-image-GyvMk5pPDXI.jpg Blog| Thrive with Dr. C | Physical Therapy | Arlington, VA - Protect Your Sleep Quality from Allergies You’re wondering what allergies have to do with your sleep quality right? You’re also wondering why a physical therapist cares about your allergies and sleep quality, aren’t you? https://www.thrivewithdrc.com/blog-physicaltherapy-arlington-va/5-things-you-can-do-to-show-yourself-love-this-valentines-day monthly 0.5 2024-12-10 https://images.squarespace-cdn.com/content/v1/619068776945973b02d7937b/1675973702472-MP5RBWMX76WND9ZPCRXD/unsplash-image-2V5PJgGqyts.jpg Blog| Thrive with Dr. C | Physical Therapy | Arlington, VA - 5 Things You Can Do To Show Yourself Love This Valentine’s Day - I’m sure you’ve heard me mention that there are 2 nervous system paths. Parasympathetic (Rest & Digest) and Sympathetic (Fight & Flight) are our bodies two options. Instead of counting on someone else to bring you calm, restful state you can do following for yourself. Even better, you can do these things WHENEVER you want or need, not just on Valentine’s Day! Put on your favorite music and sing along! The vibration of your vocal chords at different frequencies actually activates your parasympathetic nervous system. Bonus: this will likely make you smile and our facial muscles are linked to our ability to rest and digest too. Write a list of all the things that you’re proud of yourself for doing/achieving and that you love about yourself. If you’re focused on how amazing you are, it pushes negative stress provoking thoughts to the side. Plus, when we focus on positive/happy memories, we’re more likely to experience life more positively in real time! Do a 30-minute workout to boost circulating endorphins, a.k.a, happiness hormones. Eat a nutritious and colorful meal. The different colors of our foods have different nutrient makeups. Think a colorful salad that includes dark leafy greens, carrots, and fruits, maybe a piece of fatty fish (salmon, mackerel, cod, trout) to improve your cholesterol, and some sort of complex carb (chickpeas, sweet potato, brown rice). Dessert- dark chocolate is actual a superfood. The gut actually has more pathways to send information back to your brain about your “state” than your brain has to send information to your gut. Pamper yourself. Take a warm soothing bath with lavender, drink some chamomile tea. BONUS: show gratitude or love to someone else. Even a kind word or smile to a stranger will leave them and you feeling amazing! https://www.thrivewithdrc.com/blog-physicaltherapy-arlington-va/tips-for-sustained-integration-of-healthy-lifestyle-habits monthly 0.5 2024-12-10 https://images.squarespace-cdn.com/content/v1/619068776945973b02d7937b/1675191206417-W2DCMYC9A5US7H3OOOTV/unsplash-image-4SUV4Hc0IEA.jpg Blog| Thrive with Dr. C | Physical Therapy | Arlington, VA - Tips for Sustained Integration of Healthy Lifestyle Habits - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.thrivewithdrc.com/blog-physicaltherapy-arlington-va/how-to-stay-healthy-during-the-holidays monthly 0.5 2024-12-10 https://images.squarespace-cdn.com/content/v1/619068776945973b02d7937b/1670252816428-L1XG4LW8H3X6SYYKUQM3/unsplash-image-Dlnbpou4ES8.jpg Blog| Thrive with Dr. C | Physical Therapy | Arlington, VA - Habit Formation for A Healthier Holiday Season - It’s easy to get swept up with a million things to do during this time of the year. The tendency is to put yourself and your health on the backburner, which could be part of why New Year’s fitness resolutions are such a “thing.” I propose that this year, we try to do things A Little different. Put in some effort for self care now, and then when deals roll around in January, you hit the ground running because you already created habits that will last longer than a month! https://images.squarespace-cdn.com/content/v1/619068776945973b02d7937b/1670253701978-QST3QHHHTLTBCYDIKZ9F/unsplash-image-zPwfUa5g_kI.jpg Blog| Thrive with Dr. C | Physical Therapy | Arlington, VA - Habit Formation for A Healthier Holiday Season - Step 1: Ask yourself “Why” you want to be healthier 3x to reach your CORE REASON. Example: Reason 1- I want my close to fit better. Reason 2- I want to feel more comfortable in my body. Reason 3- When I go on my next vacation, I don’t want to worry about keeping up with my friends/family while we climb the mountain. If your reason isn’t strong to begin with, it’ll be too easy to give up when things “come up.” https://images.squarespace-cdn.com/content/v1/619068776945973b02d7937b/1670253415893-4M9O9NDXK6G2LEGHJR2B/unsplash-image-58Z17lnVS4U.jpg Blog| Thrive with Dr. C | Physical Therapy | Arlington, VA - Habit Formation for A Healthier Holiday Season - Step 3: Don’t give up! Patterns that are repeated frequently have deeper grooves in our brains. There is literally, physiological truth to being “stuck in a rut.” Our daily repeated activities are ingrained in our brains, and for efficiency’s sake, our brains want us to follow those patterns. That’s why it’s so difficult to start a new exercise routine, develop better eating habits, etc. We have to create a new pathway and follow it long enough for our brains to change. In the meantime, our inner voice tells us things like, “you should stay in bed,” “sit on the couch,” “ it’s not that big of a deal,” “it can be done later,” and “this is too hard.” After 66 days, the new pattern will be ingrained in your brain and it will be just as easy as sitting on the couch, but you have to make it there. Don’t give up! https://www.thrivewithdrc.com/blog-physicaltherapy-arlington-va/hip-mobility-or-stability monthly 0.5 2024-12-10 https://images.squarespace-cdn.com/content/v1/619068776945973b02d7937b/1664375320732-BPZWRA4Q88BBH1BFNNBV/unsplash-image-nqUHQkuVj3c.jpg Blog| Thrive with Dr. C | Physical Therapy | Arlington, VA - Hip Mobility or Stability? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/619068776945973b02d7937b/1664375480772-9UFDDBOSLNXLPN5SMKWE/unsplash-image-XmD4gx8jsXE.jpg Blog| Thrive with Dr. C | Physical Therapy | Arlington, VA - Hip Mobility or Stability? If you’d like to know what’s limiting your hip mobility, let’s talk! https://www.thrivewithdrc.com/blog-physicaltherapy-arlington-va/5-tips-to-reduce-your-back-pain monthly 0.5 2026-03-03 https://images.squarespace-cdn.com/content/v1/619068776945973b02d7937b/1651409106360-D617HFI4I7Z66G7PMCHF/unsplash-image-xWlsYJU4ynE.jpg Blog| Thrive with Dr. C | Physical Therapy | Arlington, VA - 5 Tips to Reduce Your Back Pain - 5 Tips to Reduce Your Back Pain Stay ahead of your pain based on positional tolerance. If it hurts (more) to sit >15 minutes, stand up after 10-12 minutes. A minute or two should suffice, then you can sit back down. The same is true if your pain worsens with standing or walking for a period of time. It is easier to reduce your overall level of pain if you don’t allow it increase throughout the day. Eventually, you’ll be able to sit, stand, or walk longer because your baseline level of pain will be lower. Walk for a total of 20 minutes/day. It doesn’t have to be a single, 20-min steady state walk. If you can’t walk more than 12 minutes at a time without increased pain, it could be 2, 10-minute walks in a day, for example. Walking provides gentle mobility for the lumbar spine, “motionis lotion.” Breathe from your diaphragm (your stomach). When we breathe using our stomachs for 2-5 minutes at a time, it causes the nervous system that combats pain to increase its function. It has an even greater effect if you can slow your breathing rate- focus on lengthening your exhales. Don’t fall into the rut of activity avoidance. Do as much as you can that doesn’t cause increased pain. Prolonged inactivity increases muscular weakness which can actually make it easier for you to hurt yourself. Also, the more you move without pain, it decreases your brain’s subconscious level of concern about your safety and pain levels reduce. Pain is your body’s protective mechanism. If you can show your body/brain that you can do things without pain, the less it’ll feel the need to “protect” you. On the flip side, the more you ignore it, the louder pain signals get. Assess your desk/work set up. Your feet should be flat on the floor with a small curve supported at your low back (lumbar support). https://www.thrivewithdrc.com/blog-physicaltherapy-arlington-va/5-considerations-starting-yoga monthly 0.5 2024-12-10 https://images.squarespace-cdn.com/content/v1/619068776945973b02d7937b/f856fd1e-5524-4fb1-b653-54e32ba4507c/1E75188A-2217-4E55-BCE4-C651AAE75660.jpeg Blog| Thrive with Dr. C | Physical Therapy | Arlington, VA - 5 Things to Consider When Starting a Yoga Practice - THE LIST The style of yoga you practice should be based on what you want to get out of it. Read the class descriptions and be willing to try different styles and teachers. The only 2 requirements for entering a yoga studio and taking class are having a body and breathing, so don’t worry about what you can or can’t do, you’re there to learn and grow. Be comfortable with laughing at yourself. Even the most “advanced” practitioners in the room had to take their first class at some point. If you have any known injuries or pain, let the instructor know at the beginning of the class. Know that it is okay to personalize your practice. The point is to leave feeling better, not worse! IT IS NOT A COMPETITION! Yoga means to “yoke” or “unite.” Long story short, you should be paying more attention to yourself than what anyone else in the room is doing. Don’t get me wrong, watchasana is awesome and can show you where you might grow one day with your own practice, but don’t internalize that you “need” to do what anyone else is doing. Yoga is actually an 8-part (8-limb) practice, and the physical part popularized here in the west is only one part with arguably a lesser importance. The other limbs include things like breathing, practicing internal and external discipline, concentrating, meditating (praying), withdrawing inward, and ultimately, seeking connection with that which is outside of ourselves. If you do any of those things regularly, you’re ALREADY a yoga practitioner. https://www.thrivewithdrc.com/blog-physicaltherapy-arlington-va/why-integrative-physical-therapy monthly 0.5 2024-12-10 https://images.squarespace-cdn.com/content/v1/619068776945973b02d7937b/be0bd69c-7f9b-4cb7-a0b6-5fb79f4a4d2a/unsplash-image-8rj4sz9YLCI.jpg Blog| Thrive with Dr. C | Physical Therapy | Arlington, VA - Physical Therapy vs. Integrative Physical Therapy- What’s the Difference? Physical Therapists can work in a myriad of settings with a variety of populations including, but not limited to, acute (hospital care) with medically unstable patients, pediatrics, geriatrics, people with neurological disorders (stroke, spinal cord injuries, etc.), cardiovascular rehab for those that experienced a heart attack or underwent heart surgery, and orthopedics. In all settings, a physical therapist could choose, to provide services in an integrative manner given personal expertise and post-doctoral training. https://images.squarespace-cdn.com/content/v1/619068776945973b02d7937b/1650595163226-L8G18BNG22AQXTTK1KWF/unsplash-image-31-pOduwZGE.jpg Blog| Thrive with Dr. C | Physical Therapy | Arlington, VA - Physical Therapy vs. Integrative Physical Therapy- What’s the Difference? - Why is that different than the insurance-based practice down the street? You won’t receive the same kind of individualized attention. No matter how much a PT might want to provide the level of personalized care described above, the fact that they’re likely required to see 2-3 people at a time and pass you to a tech or aide before the end of your session means that they simply CAN’T do this, not every time. You’ll be able to enter the facility with a sense of safety. Due to 1:1 treatments, touch points with others are reduced. You can return home to your family knowing that germ spread is greatly minimized. Due to higher volume requirements for therapists within the insurance system, you often don’t get treatment from the same therapist at each visit. While documentation helps keep some consistency in care, treatment is nearly always more efficient when provided by the same person, each time. https://www.thrivewithdrc.com/blog-physicaltherapy-arlington-va/5-ways-t-improve-sleep monthly 0.5 2024-12-10 https://images.squarespace-cdn.com/content/v1/619068776945973b02d7937b/1650065542771-X1WI5D0BCW5MB38AEL6L/unsplash-image-s8PTWCu5maQ.jpg Blog| Thrive with Dr. C | Physical Therapy | Arlington, VA - 5 Ways to Improve Sleep Quality - Reasons to Care -Lack of sleep can be linked to an increased risk for obesity work-related errors secondary to reduced mental acuity diabetes heart disease depression poor memory formation -Meeting sleep recommendations can be linked to improved mental processing and memory formation improved digestion/gut health improved healing increased energy levels fight infections https://images.squarespace-cdn.com/content/v1/619068776945973b02d7937b/1650067526981-2YGHKHFAJX1RNCKM6LR5/unsplash-image-7P1mau71kJA.jpg Blog| Thrive with Dr. C | Physical Therapy | Arlington, VA - 5 Ways to Improve Sleep Quality - 5 Simple Tips to Implement for Better Sleep Avoid alcohol consumption < or = 2 hours from bed Eat your last meal of the day at least 2 hours before bed Exercise or do some sort of physical activity for at least 30 minutes/day Spend time in the sun/fresh air- it’s even better if earlier in the day to promote a normal circadian rhythm Put away/turn off screens with blue light https://www.thrivewithdrc.com/blog-physicaltherapy-arlington-va/5-ways-to-improve-digestion monthly 0.5 2024-12-10 https://images.squarespace-cdn.com/content/v1/619068776945973b02d7937b/1650068977399-0QAHNSDJSPEDNA5ADIA3/unsplash-image-OgvqXGL7XO4.jpg Blog| Thrive with Dr. C | Physical Therapy | Arlington, VA - 5 Ways to Improve Digestion - By now, I’m sure you’ve heard the phrase, “the gut is your second brain.” Do you know why “they” say that? It’s because your gut has as many nerves as the central nervous system (brain and spinal cord)! Nerves are like the hard wiring for how our different body regions communicate with the brain and the brain to the other parts of the body. Further, about 80% of the nerves in the gut are designed to SEND INFORMATION TO THE BRAIN vs. receiving information from the brain. So if you’re ever feeling anxious or nervous you might notice either an intense need to utilize the facilities or you could end up constipated. On the flip side, if either of those are occuring (constipation or diarrhea/”bubble guts”), you might start sweating, your heart beats faster, and you start to feel anxious or stressed. If on a regular basis, you’re anxious/stressed; eat a lot of dairy , simple carbs (white rice, potatoes, etc.), processed foods and sugar, your body is more likely to produce chemicals and hormones that promote inflammation and pain. Optimizing your digestive health not only will improve the overall functioning of your system to reduce risk for conditions like diabetes, heart disease, and obesity, but can help you feel more emotionally stable, balanced, focused, and experience reduced pain levels. https://images.squarespace-cdn.com/content/v1/619068776945973b02d7937b/1650071076743-RSCEH2331ZOUIHZKY7M3/unsplash-image-7UGP-9j5L0E.jpg Blog| Thrive with Dr. C | Physical Therapy | Arlington, VA - 5 Ways to Improve Digestion Start your day by drinking warm/room temperature water (maybe with some lemon in it) Incorporate fiber into your breakfast with whole grains, oats, ground flax, vegetables, broccoli, carrots if you start your day with fiber, you’re already ahead of the game since most Americans don’t get enough in their diet Ingest prebiotic and probiotics: foods that help balance/strengthen the good bacteria in your gut probiotics are found in fermented vegetables, soy products, and yogurt. because of somewhat 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