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February 2016
FITNESS & HEALTH
Issaquah Highlands Connections
Injury Free Snow Days by Becky Pelton, DPT Highlands Physical Therapy
It keeps snowing in the mountains, so it’s time to hit the slopes! Whether you are a skier, snowboarder, or just enjoy outdoor activities, February is a good time to
explore a winter wonderland. When you start your snow day and head into the elements, your body needs time to adjust to the cold weather. If you are not properly
1. Mini Squats: To warm up the lower body, squat down by bending both your knees at the same time making sure your knees do not go past your toes.
2. Lumbar Rotations: To warm up the back, stand with your knees slightly bent and rotate your hips and spine right to left.
warmed up, you are putting yourself at risk for injury. Here are three exercises to warm up your major muscle groups before you head down the mountain: 3. Shoulder Angels: To warm up the upper body, stand with your knees slightly bent and arms at your side. Reach your arms up over your head and return to the starting position as if you are creating a snow angel in standing.
Perform each exercise for 2-3 minutes. If you have any questions or sustain any injuries this winter, contact your local physical therapist. Enjoy these winter months on the mountain and stay classy Issaquah Highlands.
ASK KARI
Dear Kari, My husband and I are about to celebrate our 15th anniversary, but instead of going away together to celebrate, he told me that he needs some time alone. I asked him what that meant and he said, “He needs to think about things”. What should I do? I am devastated. - Broken Hearted Dear Broken Hearted, I am sorry that you were planning a nice future anniversary celebration with your husband and he expressed different feelings to you. I recommend that you have a very crucial conversation with you husband, beginning with how you both feel about each other and your marriage overall (e.g. do you enjoy each others company, are you both attracted to each other, is there a desire to be intimate with your partner, do you want to remain married in the future). I know that this may seem like a hard conversation to have and it may even seem scary for you to even start, but it is a needed one. Hopefully the two of you can discuss how you both feel about each other and your marriage and come to some agreements and hopes for the future. If the conversation struggles, I recommended that you seek out marital counseling for additional support. - Kari Dear Kari, My teenage child has been telling me recently that her teacher at her high school over-shares her personal information (who she went out on a date with and what happened on the date, what she fights about with her family, and what she talks about in her weekly therapy sessions with her counselor). My daughter told me at first it was interesting, even shocking, but now she feels uncomfortable. What do you think I should do, confront her? - Concerned Mama
Dear Concerned Mama, I would email the teacher and gently ask her if what your daughter is telling you is the complete story. If true, I would also mention that her over-sharing could possibly make some of her students uncomfortable, as they hold her in a leadership role. I am guessing that the teacher is potentially lonely and does not realize the scope of sharing that she is doing with her students. Hopefully your gentle email will resolve the issue and the teacher will respond appropriately, meaning thank you for your input and everyone can move on. Good luck.! - Kari
Do you have a question for Kari? Please email her at askkarioneill@gmail.com. All questions will be answered in upcoming columns. Kari O’Neill, MSW, LICSW, is a licensed independent clinical social worker and a resident of Issaquah Highlands. This column is for entertainment purposes only. If you are in crisis and in need of support please contact the Crisis Clinic at 866-427-4747.