Welcome to the January edition of Gemini Physical Therapy Spine & Sports Rehabilitation newsletter.
STRETCHES ALL PHYSICAL THERAPISTS WISH YOU WOULD DO
Discover five simple, beneficial stretches that physical therapists recommend for flexibility, strength, and pain relief. From the Figure 4 to the Cat-Cow and Child’s Pose, these stretches can ease stiffness, improve posture, and support spinal health—helping you feel more relaxed, mobile, and energized throughout your day.
Golfer's elbow, also known as medial epicondylitis, is not a condition that is exclusive to golfers, but golf swings are a common cause of this issue. Additional repetitive activities, such as chopping, throwing, swinging objects, or using hand tools, can cause golfer’s elbow.
We often think about protecting our skin from the sun, but in the winter, it’s important to protect your skin from dry, cold air. Shorter winter days with less sunlight can also impact mental health. Consider early morning walks or outdoor activities in the sun or light therapy to help reduce stress and boost natural vitamin D production.
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MENTAL WELLNESS MONTH
January is Mental Wellness Month, and it focuses on finding proactive ways to boost mental health at the start of the year. Mental Wellness Month is different from Mental Health Awareness Month, which is in May. The latter aims at reducing stigmas associated with receiving mental health care and raising awareness on a national scale. In January, consider improving mental health as one of your New Year’s resolutions.
EAT WELL
Enjoy these healthy and comforting winter meal ideas to keep you warm and nourished during the holiday season.
Keto Beef Stew
From: delish.com
This healthy breakfast bowl is loaded with protein, fiber, and natural sugars that provide a boost of energy to kick-start your day. Grab a banana, rolled oats, blueberries, raspberries, almonds, chia seeds, and creamy peanut butter. Drizzle honey or maple syrup on top to satisfy that sweet tooth and enjoy a heart-healthy breakfast without guilt.
Everyone loves a good vegan pumpkin treat—especially when it’s paired with rich vegan dark chocolate chips, a drizzle of maple syrup, a hint of vanilla, and a splash of lemon juice for a bright, citrusy twist. Completely dairy- and egg-free, this plant-based delight makes the perfect cozy breakfast, satisfying snack, or indulgent dessert.
