Home›Newsletter›Issue 16
You Are Not Stuck
You are not too old, too far behind, or too stuck to start moving forward
By Jianna Bustamante, DPTWhole Health Weekly
Happy Friday and Happy Newsletter Day!
And just like that, it is officially August! A lot of people say August feels like the "Sunday" of the summer, but I beg to differ (mostly because it is my birthday month).
However, it is a good time to reflect on the summer and see what else you want to accomplish during this season. My goal this month: more beach days!
Now lets get into the newsletter:
Weekly perspective
You Are Not Stuck
It can be difficult to imagine a different future when you have felt the same way for years.
Maybe you have been inactive for a long time. Maybe your body hurts. Maybe you feel weaker than you used to. Maybe you have received health information from a doctor that scared you.
That does not mean it is too late.
One of the biggest ideas from this week’s podcast is that age is rarely the deciding factor in whether someone can improve. People can gain strength, improve mobility, reduce pain, and create healthier routines at almost any stage of life.
The process may take longer than you want. It may require more patience than you expected. You will probably experience setbacks along the way.
But none of that means the process is not working.
You do not have to fix everything today. You just need to believe there is a path forward and take the next manageable step.
Hope leads to action.
Action, repeated consistently, creates progress.
Progress eventually creates results.
Exercise of the week
Prone Scorpion
What is it?
The prone scorpion is a floor based mobility exercise that combines rotation through the hips, lower back, and upper body.
Why is it beneficial?
It can help improve rotational mobility, open the front of the hips, and reduce stiffness after long periods of sitting or repetitive activity.
Who is it for?
It can be useful for active adults, runners, field athletes, and anyone who feels stiff through the hips or lower back.
People with significant back pain should perform it carefully and stop if it increases symptoms.
How to perform it
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Lie face down with your arms extended out to the sides.
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Bend one knee and slowly reach that foot toward the opposite side of your body.
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Allow your hips to rotate while keeping your chest as relaxed as possible.
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Pause briefly, return to the starting position, and repeat on the other side.
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Move slowly for 5 to 8 repetitions per side.
Pro tip
Do not force your foot to touch the floor. The goal is controlled rotation, not getting as far as possible.
Healthy tip of the week
Healthy tip of the week
Be The Person Who Reaches Out
A lot of us spend too much time waiting for someone else to make the first move.
We worry that we are bothering them. We overthink sending another text. We assume that silence means they are not interested.
Most of the time, people are simply busy.
Do not take it personally.
Reach out to the friend you have been thinking about. Send the second text. Instead of saying, “We should get together soon,” suggest an actual day and make a plan.
Strong relationships require someone to take action.
This week, let that person be you.
This week in the clinic
What's Up with the Staff?
There is a lot happening with the Whole Health team right now.
Julia is officially a licensed physical therapist in the state of Massachusetts, YIPPE!
Peter spent some quality time hanging out by the pool with his kids.
Gary is getting ready to move his son into college for his senior year.
Courtney is deep into wedding planning.
Jianna is logging plenty of miles while training for the New York City Marathon.
Alicia is enjoying the company of a new puppy in the family.
Jake is preparing for his upcoming soccer season.
Jack is working hard during his clinical rotation.
Caitlin is getting a firsthand look at the health coaching experience by working with Peter and putting herself in our clients’ shoes.
Different seasons bring different goals, responsibilities, and challenges. The important thing is continuing to show up for the things that matter to you.
Upcoming Events
- The Pelvic Health Reset Workshop
- Wednesday August 12, 5-7pm
- Location: Whole Health Solutions
- All spots have been filled, but you can join the waitlist below!
Jianna mentioned this week's Different Life podcast episode. Want to hear it?
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