The Glen at Aberdeen Heights January 2016

Community Matters The Glen at Aberdeen Heights

January 2016

9 great exercises to strengthen your knees If you can tell whether it’s going to rain by the pain in your knees, you’re in good company.

Knee discomfort is second only to low back pain as the most commonly reported pain among adults, according to the Centers for Disease Control and Prevention (CDC).

When done regularly, exercises that strengthen muscles that support the knee joint can help to significantly reduce pain.

“Many exercises and activities can help strengthen the muscles around the knee joint,” says Kristoffer Monzon, a physical therapist with Hoag Orthopedic Institute in Irvine, Calif. “It’s most important to find those that work for your lifestyle and level of fitness and do not create more pain.” Isometric exercises, stretching, balance exercises and those for the hip, foot and ankle work best.

Ditch the deep knee bends You want to stay away from any exercises that increase knee pain,” says Monzon. Deep squats, stairs and high-impact activities should be avoided if you have a history of arthritis. “These tend to cause more wear and tear on the cartilage within the joint, which leads to degenerative changes and inflammation,” he says.

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One stitch at a time Love and warm wishes from our tight-knit community

By Trish Kinealy, activity assistant

It started back in August as a project to knit 38 pair of warm slippers to give to our residents in the Health Center at Christmas. After knitting only a few pair, we realized that we would need help to complete this project.

So, we posted “Help Wanted” signs and recruited knitters from assisted living and independent living.

There was so much interest that we ended up forming another knitting group in assisted living. Once the slippers were completed, everyone wanted to continue knitting. They enjoyed talking about things they had made and discussing ideas for new projects. We started turning out hats and scarves in all sizes and beautiful colors.

During one of our sessions, we decided that we would like to donate our items to a charity. After much discussion, we decided to donate to Strong Start for Mothers and Newborns.

The program is an effort by the Department of Health and Human Services to reduce preterm births and improve outcomes for newborns TIGHT KNIT, continued on page 2

A proud member of Presbyterian Manors of Mid-America

TIGHT KNIT, continued from page 1

and pregnant women. This effort to test new approaches to prenatal care is a four-year initiative to test and evaluate enhanced prenatal care interventions for women enrolled in Medicaid or CHIP, who are at risk for having a preterm birth.

The goal of the initiative is to determine if these approaches to care can reduce the rate of preterm births, improve the health outcomes of pregnant women and newborns, and decrease the anticipated total cost of medical care during pregnancy, delivery and over the first year of life for children born to mothers in Medicaid or CHIP. We would like to thank these

knitters for their time, talent and thoughtfulness: Jane Arnold, Beth Beattie, Mary Ellen Brucker, Betty Corey, Mary Connolly Fugate, Jackie Hinkamp, Shellie Kirkland,

Phyllis Kloecker, Maxine Morrow, Betty Murphy, Helen Quante, Carolyn Roth, Betty Schmitt, Betty Spence, Jean Von Stamwitz, Mona Thielmeier and Marian Thomas.

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Community Matters is published monthly for residents and friends of Aberdeen Heights by Presbyterian Manors of Mid-America Inc., a not-for-profit 501(c)(3) organization. Learn more at: PresbyterianManors.org.

James “Jamie” Kneen, executive director To submit or suggest articles for this publication, contact Loretta Cutler, health care lifestyle coordinator, lcutler@pmma.org.

Telephone: 314-909-6010 Address: 505 Couch Ave., Kirkwood, MO 63122 Our mission: We provide quality senior services guided by Christian values.

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Community Matters January 2016

Focus on exercises that strengthen the quadriceps (muscles in front of the thighs) and hamstrings (muscles in backs of the thighs).

“The stronger you can get both these muscles the better job they do at reducing strain around the knee and at providing greater shock absorption,” says Monzon.

Do try these at home Simple, at-home exercises to get you started include the list below. (Be sure to check with your health care provider before attempting these or any other new exercise routine.)

Mini or partial squats with a chair or at a counter (quadriceps): Holding on to a chair or stable surface, with knees about shoulder width apart and pointing forward, slightly bend hips and knees as if sitting down onto a chair, and then slowly stand back up. Repeat 10 to 12 times.

Standing hamstring curls (hamstrings): Holding on to the back of a chair or stationary surface, without moving hip, bend knee as far as possible, bringing your heel up towards your buttocks. Do 10 to 12 reps on each leg.

Marching in place (hip flexors and a good balance exercise): On your own or while holding on to the back of a chair or stationary object, take alternating steps in place, bringing knee up to a comfortable height. Strive for 60 seconds of marching.

Heel raises (calf muscle): Holding on to back of a chair or stable surface, rise up on toes, lifting heels off ground and then slowly lower back down. Do 10 to 12 reps.

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Jamie Kneen, executive director, center, accepts an Emerald Certificate from Bruce Shogren, chief executive officer, left, and Bill Taylor, chief operations officer, right, of Presbyterian Manors of Mid-America. Aberdeen Heights was recognized for achieving a five-star rating from the Centers for Medicare and Medicaid, and meeting financial and marketing goals.

Aberdeen Heights honored for achievements Aberdeen Heights received a certificate of recognition from Presbyterian Manors of MidAmerica for reaching goals in fiscal year 2015, July 1, 2014, through June 30, 2015.

The recognition came through PMMA’s new Emerald Awards Program, designed to encourage its 18 campuses to achieve high levels of resident and employee satisfaction, meet financial goals, build philanthropic support for the organization’s mission and meet marketing goals. There are 11 areas measured for the Emerald Awards.

star rating from the Centers for Medicare and Medicaid and meeting occupancy goals.

To receive an emerald, a community has to meet its goals in all 11 areas.

“This recognition is a visible sign of Aberdeen Heights’ commitment to the mission of PMMA of providing quality senior services guided

by Christian values,” said Bruce Shogren, chief executive officer for PMMA.

Certificates of recognition were given out to communities that reached their goals in one or more category. Aberdeen Heights was recognized for achieving a five-

Presbyterian Manors of MidAmerica has been providing quality senior services guided by Christian values in Kansas and Missouri for more than 65 years.

The Glen at Aberdeen Heights

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In addition, Dr. C. David Geier, Jr., an orthopedic surgeon and sports medicine specialist in South Carolina, recommends the following exercises:

Quad sets: This simple exercise may be done on the floor with or without a pillow under your knee. Sit with your legs out in front of you and your knees completely straight (lean against a wall or back on your hands). Focus on contracting your quadriceps muscle and holding it as tight as possible for several seconds; relax and repeat 10 times. Repeat several times a day if your knees actively ache.

Straight leg raises: In the same starting position as the quad sets, sit with your right leg (do one at a time) straight in front of you with your toes pulled towards the knee. (If this is too difficult you may also do these lying on your back to start.) Keep your left leg bent with your foot on the floor. Contract your quads on your right leg, lift your foot about 12 inches off the ground and hold it up for 5 seconds; slowly lower it back down and repeat 10 times.

Switch legs.

ThinkStock

apart. Hold a small (soccer ball size) inflated ball between your knees. Slowly slide down the wall by bending your knees and lowering yourself (knees should form a right angle with quads parallel to the floor and shins perpendicular to the floor).

Hold 5 to 10 seconds and slowly return to starting position. Repeat 10 or more times.

90-degree angle, with feet together.

While keeping your ankles together, raise your top knee up about 12 inches from the other in a clamshell type motion. Repeat 10 to 25 times and switch sides.

Glute bridges

Wall slides with ball squeeze:

Clams:

Lie on your back with both knees bent at about a 90-degree angle with your feet on the floor. Tighten your buttocks as you lift your bottom off the floor as high as you can without arching your back; shoulders, hips and knees should align. Hold this position as you extend one leg up while keeping knees aligned; hold 3 to 5 seconds and lower. Repeat 10 to 25 reps per side.

Stand with your back against the wall and your feet shoulder width

Lie on your side with your hip and knee bent to approximately a

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Christopher Hasfal of the Manhattan Athletic Club in New York City, recommends adding clams and glute bridges to your routine. “Clams strengthen the glutes, which reduces forces going to the knee,” says Hasfal.

“And bridges strengthen hamstrings.”

Share your election experience!

You can hardly turn on the television without being reminded that we are in a presidential election year. We’re looking for residents with a story to tell about a memorable election or voting experience. What motivates you to go to the polls? Did you ever hold public office? What was that like? Did you work on a famous politician’s campaign or meet a famous politician? Tell us your story. If you’ve got a story to share about living out your civic responsibility, contact Health Care Lifestyle Coordinator Loretta Cutler, and your story could be featured in an upcoming edition of Community Matters.

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Community Matters January 2016

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