&nbsp;During the winter months, many of us engage in all kinds of fun activities that we don't have the opportunity to do on a regular basis for the rest of the year. From ice skating to skiing, the cold weather and snowfall lend all kinds of chances for fun that we don't get to have the rest of the year. Whether you're lacing up your skates or looking for a hill to toboggan down, it's always important to be cautious and careful as well. Any physical activity that you don't do very often can also present opportunities for accidents or injuries, so taking care is especially important. Here are some tips to make sure that all your winter sports adventures are as fun as possible.Skating<ul> 	<li>Choose an indoor rink over a frozen pond, which can have uneven or thin ice.</li> 	<li>If you do use an outdoor venue, make sure you call ahead to the local police or recreation department to make sure it is safe.</li> 	<li>Ensure your skates are properly laced, sharpened, and fit you properly.</li> 	<li>Step onto and off of the ice carefully, to make sure you aren't stepping in front of someone.</li> 	<li>If you are afraid of falling, don't hesitate to wear safety gear, including a helmet and knee pads. These are especially recommended for young children just learning to skate.</li></ul>Skiing<ul> 	<li>Wear sunscreen, as the sun can burn as easily as in the summer when reflecting off the snow.</li> 	<li>Protect against windburn with face-covering garments and goggles.</li> 	<li>Dress warmly and in layers.</li> 	<li>Take an introductory course to make sure that you're using the equipment properly and employing proper form.</li> 	<li>Never go down a hill that is more advanced than you feel comfortable with.</li> 	<li>Keep an eye out for frostbite, and make sure that you regularly take breaks inside to warm up.</li> 	<li>No matter what winter sports you love the most, make sure that you take breaks, stay warm and dry, and stay safe all winter!</li></ul>&nbsp;

Winter Sports Safety Tips

<h3 data-renderer-start-pos="4">Overview</h3>Breathing plays a critical role in all factors of life. Effective breathing allows an efficient transfer of oxygen from the outside air. The oxygen is then transported to our muscles and organs. When your respiratory muscles are strong and well-trained, you are more capable of supplying your body with more oxygen. Ample oxygen supply not only assists in supplying our muscles with energy but also helps us to recover at a faster rate.<h3 data-renderer-start-pos="444">Breathing &amp; Cardiovascular Endurance</h3>Cardiovascular endurance refers to your body’s ability to supply your muscles with the necessary oxygen it needs to perform a physical activity over a longer period of time. Your body uses this energy system for most activities that last longer than 30 seconds. Breathing and cardiovascular endurance are directly correlated. The stronger your respiratory muscles are, the better you can expect your cardiovascular endurance to be. When the muscles are provided with ample oxygen, they are less likely to fatigue and are better equipped to remove toxic byproducts that are produced as a result of contractions. Breathing is also essential in cardiovascular recovery. This means that the body can resume activity with a shorter break.<h3 data-renderer-start-pos="1220">Breathing &amp; Resistance Training </h3>Developing proper breathing patterns during resistance training can also help to increase ability and performance. It is recommended that you exhale during the movement part of the exercise and inhale between repetitions or the less intense portion of the exercise. Proper breathing during resistance training can help to regulate heart rate, supply muscles with additional energy, and ensure that proper form is maintained. Irregular breathing patterns during exercise can often disrupt movement patterns as an exercise is being performed. It is important not to hold your breath for an extended period of time, especially if you are lifting something heavy!<a href="/uploads/2021/09/Breather-Exercise-STOCK-PHOTO.webp"><img class=" wp-image-4071" src="/uploads/2021/09/Breather-Exercise-STOCK-PHOTO.webp" alt="" width="441" height="295" /></a>Breathing &amp; RelaxationBreathing techniques can be utilized as an effective way to help promote relaxation! Whether you are preparing for a challenging exercise, getting ready for a long run, or cooling down after some tough exercises, focusing on your breathing can help enhance focus, calm down tense muscles, and settle down your heart rate. When we are calm and relaxed we are more likely to perform an exercise at a higher level! Taking some time to focus on your breathing after exercising is also an effective way to help transition the body from a state of activity to inactivity. Supplying the muscles with additional oxygen is a great way to kickstart the recovery process immediately after exercise.<a href="/uploads/2021/09/Breathing-Exercise-STOCK-PHOTO.webp"><img class=" wp-image-4072" src="/uploads/2021/09/Breathing-Exercise-STOCK-PHOTO.webp" alt="" width="437" height="291" /></a>If you have been neglecting the way you have been breathing as you exercise or even perform mundane activities around the house it is time to start paying attention! This could have a direct impact on how quickly you fatigue and how fast you recover.

Breathing Techniques & Impact on Exercise

<h3>What is Posture?</h3>Posture is the way your body holds itself when sitting, lying down, standing, or moving. Good posture is an indication of proper musculoskeletal alignment. This means, when you have good posture, your muscle and bones are in balance and the body is symmetrical. Asymmetry is the main cause of poor posture.&nbsp;<h3>How Do You Know if You Have ‘Poor’ Posture?</h3>There are 5 main indicators of posture that may allow you to recognize where improvements may need to be made.<ol> 	<li>Lordosis - This is a musculoskeletal disorder in which the spine curves significantly inward at the lower back. This can cause muscles in the lower back and hip flexors to become extremely stiff and tight while the abdominal muscles and hip extensor muscles are at risk of becoming weak.<ul> 	<li><a href="/uploads/2021/06/Lordosis-STOCK-PHOTO.webp"><img class="wp-image-3952 aligncenter" src="/uploads/2021/06/Lordosis-STOCK-PHOTO.webp" alt="" width="317" height="211" /></a></li></ul></li> 	<li>Flat Back - This musculoskeletal disorder occurs when there is an abnormal curvature in the thoracic spine (mid-back) which creates a reduction in the natural curve of the lumbar spine (low back). This creates a posterior pelvic tilt resulting in overly tight upper abdominal muscles and hip extensors while the lower back and hip flexors are at a greater risk of becoming weak.</li> 	<li>Swayback - This is a musculoskeletal disorder where exaggerated curvature of the lower back occurs resulting in a pronounced forward head tilt. This can create pain and weakness in the low back giving off the appearance of leaning back while standing.</li> 	<li>Kyphosis - This musculoskeletal disorder is characterized by an abnormally rounded curve in the upper back. This is becoming more and more common and is highly associated with sitting and desk and office work. This can give an appearance of a hunchback. It results in extremely tight muscles in the traps, (on top of the shoulders) pectorals (chest muscles), and lats (located on the sides of the upper back).<ul> 	<li><a href="/uploads/2021/06/Kyphosis-STOCK-PHOTO.webp"><img class="wp-image-3953 aligncenter" src="/uploads/2021/06/Kyphosis-STOCK-PHOTO.webp" alt="" width="378" height="252" /></a></li></ul></li> 	<li>Forward Head - This is musculoskeletal disorder occurs when the cervical spine (neck) loses its natural curvature. This is also highly correlated to desk jobs that involve long periods of sitting and staring at computer screens. This can result in tight cervical extensors and scalene muscles (located in the front of the neck.<ul> 	<li><a href="/uploads/2021/06/Forward-Head-Tilt-STOCK-PHOTO.webp"><img class=" wp-image-3954" src="/uploads/2021/06/Forward-Head-Tilt-STOCK-PHOTO.webp" alt="" width="351" height="310" /></a></li></ul></li></ol>&nbsp;Fun Fact: Did you know a forward head tilt can add up to 30 unnecessary and avoidable pounds on the cervical spine?&nbsp;<h3>What are the Benefits of Good Posture?</h3>Posture is essential in ensuring that our bodies are functioning as efficiently as possible. They affect organ placements and efficiency, such as lung capacity and even bowel movements. Posture is also an essential factor in preventing or limiting back pain. Since most of the postural deviations occur in the spine, back pain, neck pain, hip pain or shoulder pain are some of the more common areas that might signal a postural issue. Good posture also allows the body to move efficiently! Efficient movement can help prevent muscle fatigue, improved balance, improved muscle strength, and enhanced overall athletic performance.&nbsp;<h3>How to Maintain or Achieve Good Posture</h3><ol> 	<li>Exercise - Don’t worry! Most of us have some form of deviation or misalignment. Exercise is not only the most efficient way to correct bad posture but also when done properly, its benefits last the longest. Through exercising and stretching, you are restoring movement patterns, activating weak muscles, and retaining symmetry throughout the body. This is essential in preventing injuries and alleviating current discomforts and injuries.</li> 	<li>Habits - Consistency is the biggest factor when it comes to changing and maintaining proper posture. One day of exercise is not going to correct years of sitting at a desk or driving a truck! It requires a degree of time, effort, and consistency. It is also important to be mindful of your body at all times. If you catch yourself slouching, fix it! If you’re sitting with your legs crossed, uncross them! Small interventions like this can help build positive habits moving forward that can have a major impact on your posture in the future</li> 	<li>Change your Environment - Your work setting can have a big impact on your posture. As things such as computer usage, phone usage, and desk jobs continue to increase, the importance of postural awareness will continue to become more important. These items have become so ingrained in our society that they are often unavoidable. Here are some suggestions to help combat poor posture:<ol> 	<li>Get a chair with lower back and neck support</li> 	<li>When seated, your desk should be at elbow level</li> 	<li>The computer screen should be at eye height</li> 	<li>Avoid crossing legs</li> 	<li>Avoid leaning into your computer screen</li> 	<li>Sit up straight and keep core muscles activated</li></ol></li></ol>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;

Understanding Good Posture

<h4>How is the Immune System Impacted by Exercising?</h4>Think of exercising as a way to strengthen your ENTIRE body, not just your muscles and joints. When you put yourself through challenging situations or within a challenging environment, you are forcing your body to adapt accordingly! Exercise has the ability to impact your immune system through a variety of different avenues. The following are prominent examples of how the immune system is directly impacted through exercise.&nbsp;<h4>Increased blood flow</h4>This increases the distribution of essential nutrients through the body. An individual who is well nourished is in a better position to successfully fight off bacteria and viruses.<h4>Helps to clear bacteria out of the airways</h4>Exercise forces an elevation in heart rate and breathing rate. As energy is used, oxygen is needed in keeping muscles and organs well fueled. Oftentimes, when the respiratory rate is forced to increase, it can help clear breathing airways. This can be extremely important in limiting the risk of developing upper respiratory diseases such as the flu and the cold.<h4>Elevated body temperature</h4>Think of this as almost as having a fever. A fever is a result of the body elevating its core temperature to help fight off infection. If the form of exercise is vigorous enough, the core temperature of the body rises and can provide a similar effect in helping the body get rid of any foreign invaders. If you are already sick and exhibiting symptoms it may be best to cut back on the intensity or even take a few rest days.<h4>Strengthens antibodies to help fight infection</h4>Exercise can not only help the immune system increase its response rate to diseases but can also increase its response to injury. This puts the body in a better position to fight off diseases quicker, but also recovery from an injury or damaged tissues.<h4>Reduction in stress hormones</h4>Exercise is a great way to channel chronic stress. Chronic stress can cause elevated heart rate and elevated blood pressure amongst other things. When the body is focused on figuring out how to manage stress, it sometimes cannot devote the necessary resources to continually fight off foreign invaders.<h4>Reduced inflammation</h4>Inflammation is never good. Exercise can help by assisting the body in flushing out toxins at a faster rate and improving certain areas of the body that might be contributing to the widespread inflammation such as improved metabolism and improved digestion.

How Does Exercise Boost Your Immune System?

<h3 data-renderer-start-pos="1">Overview</h3>Sleeping can be a source of frustration for many of us who struggle to get comfortable.&nbsp; Pain is often the source of this frustration and can affect our energy levels on a daily basis. Certain positions you may find yourself in may not only be contributing to existing pain but could be the root cause of your pain. Everyone finds a different sleeping position comfortable. There are positives and negatives for each position.<h4 data-renderer-start-pos="500">Back Sleepers</h4>&nbsp;<a href="/uploads/2021/02/Back-Sleeping-STOCK-PHOTO.webp"><img class=" wp-image-3656" src="/uploads/2021/02/Back-Sleeping-STOCK-PHOTO.webp" alt="" width="327" height="218" /></a>This position is great for shoulder and hip health. For those of us who find sleeping on our backs the most comfortable, the development of low back pain or neck pain can be common. Selecting the proper pillow is essential. A pillow that is too stiff or large can prop the head up too much leading to a forward head tilt and weak or tight muscles in the front of the neck. A smaller pillow, or even no pillow at all, allows for a natural curvature of the upper spine. This can help to alleviate any pain experienced in the neck, shoulders, or upper back. Placing a pillow under the knees while sleeping in this position can also take a lot of pressure off the lower back. It is also important to note that sleeping with your arms above your head is generally unhealthy and can cause or contribute to shoulder pain.<h4 data-renderer-start-pos="1207">Side Sleepers</h4><a href="/uploads/2021/02/Side-Sleeping-STOCK-PHOTO.webp"><img class="size-medium wp-image-3641" src="/uploads/2021/02/Side-Sleeping-STOCK-PHOTO.webp" alt="" width="300" height="113" /></a>There are a few points of emphasis when sleeping on your side that should be taken into account to help improve joint health and limit pain. The pillow you choose should be firm enough to keep your neck in proper alignment. A pillow that is too soft could lead to neck and shoulder pain on the bottom shoulder.&nbsp; A pillow that is too stiff can lead to pain on the top shoulder. You should be cognizant of your chin position. A forward head tilt can also be a root cause of chronic neck pain. It is recommended that a pillow, or another object, be placed between the legs. This also takes some pressure off of the lower back and keep proper alignment of the hips.<h4 data-renderer-start-pos="1875"> Stomach Sleepers</h4><a href="/uploads/2021/02/Stomach-Sleeping-STOCK-PHOTO.webp"><img class=" wp-image-3640" src="/uploads/2021/02/Stomach-Sleeping-STOCK-PHOTO.webp" alt="" width="308" height="206" /></a>Generally speaking, sleeping on your stomach is unhealthy. This position could be causing chronic pain in your neck, back, hips or shoulders. Due to the fact most of your weight is in the middle of your body, keeping your spine in alignment is difficult. In order to breathe in this position, you will be forced to tilt your head to one side or the other. This can put your cervical spine out of alignment causing neck and shoulder pain. If you cannot sleep in another position, it is recommended that a small, or no pillow, be used at all to help preserve that alignment. Placing a pillow under the hips will alleviate excess pressure on the lower back.SimpleTherapy is a great resource to help manage any chronic discomfort you might be having. If you feel as though sleep is contributing to any pain, it is recommended that you complete sessions regularly.

Sleeping Techniques

<h2 data-renderer-start-pos="1">Pain - Why Do We Experience it?</h2>Pain is a process that involves lightning-quick communication between our nerves and brain. It is usually an indication that something in our bodies is damaged. When something is wrong, it is communicated directly to the brain. The brain then interprets the pain and sends it right back to the affected area.&nbsp; The brain's interpretation of the signals it receives determines the severity of the pain. This explains why some of us are more pain-sensitive than others.<h2 data-renderer-start-pos="340">Acute &amp; Chronic Pain</h2>There are two main types of pain, acute and chronic. The severity of both these forms of pain can range from mild to severe. Acute pain typically stems from a singular event such as a broken ankle, car accident, a slip, and fall, etc. In a majority of instances, this pain, when treated correctly, will last a specific duration of time prior to going away (if treated and rehabilitated properly). However, if poorly managed, acute pain can develop into chronic pain.Chronic pain is more persistent and can develop over a longer period of time. This type of pain can stem from a variety of different things. Repetitive motions, poor posture, overuse, and aging can all be contributors to the development of chronic pain. Injuries commonly associated with chronic pain include muscle strains, tendonitis, joint sprains, and chronic inflammation. Similar to how it develops, it also can take a long time to fully heal. In many instances, it is necessary to alter some aspect of our lifestyle to prevent the pain from continuing to trend in the wrong direction.<h3 data-renderer-start-pos="1462">Things to Consider</h3><ul> 	<li data-renderer-start-pos="1485">How are you recovering? - If you are an active person and or your job requires a certain degree of physical activity, are you spending the necessary amount of time to make sure your body recovers? This can come in the form of stretching, foam rolling, ice &amp; heat, and sleep. All of these activities help the body repair damaged tissues and promote healthy blood flow into the area.</li> 	<li data-renderer-start-pos="1871">Are you getting enough sleep? - Everyone is different but, it is safe to assume most people need roughly 8 hours of sleep on a per night basis. This is when muscle tissues are most effectively repaired and experience the highest rate of growth. Chronic lack of sleep can lead to an increased risk of injury</li> 	<li data-renderer-start-pos="2182">Are you moving enough? - Believe it or not, the source of chronic pain can come from a lack of movement. Sitting all day at a desk or on the couch can lead to poor posture, poor body mechanics, stiff joints, and tight muscles. Simply stretching twice a day for 15 minutes and making sure you are taking frequent breaks can help combat pain associated with lack of movement</li></ul>

Why Do We Experience Pain

<h5>We are thrilled to announce that&nbsp;<a class="profileLink" href="https://www.facebook.com/simpletherapy/?__tn__=K-R&amp;eid=ARCdGWVp4kr68Zh83aadQ_MDbGCemC4SnI6kOexVjIDVQdJMJGgtdnu3jUtz9T_Q9UCkqTnlrJbNJL5F&amp;fref=mentions&amp;__xts__%5B0%5D=68.ARA90DuIL3QvTxMszohrAhZVxKr2swIJ60Pm1y9tCPV2M8-gRcuPl6r828KKUexWUzmMrEEt0yMP7tdguS9cdt-azxE4wQ6iwTBE1mAZc3RbixTF1JNkgJQJPWACBvkGzuCpnUCChz2CCV55ukno7AohIeN8oJ3Lsmw3rm08XI4q4JTsSMq8xMrZcX-vbcCp2SodqE78FdtfejbzGqjN-07_HdIpX_ib75mj1APuNWooeR2bMze3xFJYPKHZgc1D8zEB1n5OV_1kp7zd9cI_yMdIx0lwIyV3M-2hC-CEjW6e4JDfOS52GsWJX-9gA73cd7uPse3stkNGDg9qH10IPXOOKw" data-hovercard="/ajax/hovercard/page.php?id=219236741538489&amp;extragetparams=%7B%22__tn__%22%3A%22%2CdK-R-R%22%2C%22eid%22%3A%22ARCdGWVp4kr68Zh83aadQ_MDbGCemC4SnI6kOexVjIDVQdJMJGgtdnu3jUtz9T_Q9UCkqTnlrJbNJL5F%22%2C%22fref%22%3A%22mentions%22%7D" data-hovercard-prefer-more-content-show="1">SimpleTherapy</a>&nbsp;has been selected by&nbsp;<a class="profileLink" href="https://www.facebook.com/shortlister/?__tn__=K-R&amp;eid=ARBFxG5r0tEtjo08nKcQh9Vo6X-fRVWLWwNvGHr-Eb67EI0BFpJ--AdseLUwvW7F1b2ClHtprfzzCU0k&amp;fref=mentions&amp;__xts__%5B0%5D=68.ARA90DuIL3QvTxMszohrAhZVxKr2swIJ60Pm1y9tCPV2M8-gRcuPl6r828KKUexWUzmMrEEt0yMP7tdguS9cdt-azxE4wQ6iwTBE1mAZc3RbixTF1JNkgJQJPWACBvkGzuCpnUCChz2CCV55ukno7AohIeN8oJ3Lsmw3rm08XI4q4JTsSMq8xMrZcX-vbcCp2SodqE78FdtfejbzGqjN-07_HdIpX_ib75mj1APuNWooeR2bMze3xFJYPKHZgc1D8zEB1n5OV_1kp7zd9cI_yMdIx0lwIyV3M-2hC-CEjW6e4JDfOS52GsWJX-9gA73cd7uPse3stkNGDg9qH10IPXOOKw" data-hovercard="/ajax/hovercard/page.php?id=1102567153116892&amp;extragetparams=%7B%22__tn__%22%3A%22%2CdK-R-R%22%2C%22eid%22%3A%22ARBFxG5r0tEtjo08nKcQh9Vo6X-fRVWLWwNvGHr-Eb67EI0BFpJ--AdseLUwvW7F1b2ClHtprfzzCU0k%22%2C%22fref%22%3A%22mentions%22%7D" data-hovercard-prefer-more-content-show="1">Shortlister</a>&nbsp;as one of the Top Corporate Musculoskeletal Vendors!</h5>Shortlister helps employers and consultants find HR service and technology providers. It is the #1 marketplace for finding and selecting vendors in the wellness, HR technology and benefits space.<a href="https://www.myshortlister.com/#features">Shortlister</a> offers:<h4>Vendors</h4>Hundreds of vendors have completed profiles in Shortlister, so you can learn about any vendor in minutes. (<a href="https://www.myshortlister.com/simpletherapy/vendor-reviews">Here is SimpleTherapys'!</a>)<h4>Matching Algorithm</h4>Our proprietary matching algorithm will consider your important search criteria, like budget, program goals, and demographics, to provide the best vendor options for your needs. There is no way for vendors to "buy rank" in the algorithm.<h4>Summary &amp; Comparison Reporting</h4>Once you're happy with the grouping, you can generate an executive summary to share with your team and when you've got consensus, request proposals from the group of vendors<h4>Expert Support</h4>If you feel like you need expert support in designing your search process, selecting finalists or just want a resource with a lot of experience in overseeing vendor selection processes, the pros at Sortlister have the experience to help.<div class="col-sm-6">Shortlister have 4 million lives searched, 500+ vendors considered, and 150k pre-completed RFI responses!<div class="headline style-1"><a href="https://www.myshortlister.com/simpletherapy/vendor-reviews">Read more about SimpleTherapy as a Shortlister vendor here!</a></div></div><a href="/uploads/2019/11/unnamed-1.webp"><img class="alignnone wp-image-3290" src="/uploads/2019/11/unnamed-1.webp" alt="" width="138" height="133" /></a><a href="/uploads/2019/11/TopVendorBadgeT.webp"><img class="alignnone wp-image-3359" src="/uploads/2019/11/TopVendorBadgeT.webp" alt="" width="138" height="155" /></a>&nbsp;So far, SimpleTherapy holds the title as Top Corporate Musculoskeletal Vendor for Q4 2019 and Q1 2020.&nbsp;&nbsp;

SimpleTherapy is a Shortlister Top Corporate Musculoskeletal Vendor!

This month, we want to highlight our Health Coaching team! Without each one of these individuals, we would not be able to deliver the quality care to our members and follow up with their progress. Our Health Coaches keep participants accountable and address questions or concerns to guide them along their pain recovery journey.&nbsp;&nbsp;<a href="/uploads/2019/11/tae-512.webp"><img class="alignnone wp-image-3304" src="/uploads/2019/11/tae-512.webp" alt="" width="240" height="240" /></a>Tae Won KimTae has long combined an interest in clinical research and a passion for aiding those needing medical help. &nbsp;Born in South Korea and raised in New Jersey, Tae received his BS in Chemistry from the Massachusetts Institute of Technology (MIT) and his MD from the Albert Einstein College of Medicine.Tae has been involved in research throughout his career. As a senior orthopedic resident, he was the Editor-in-Chief of the University of Pennsylvania Orthopaedic Journal. He has numerous publications in the field of joint replacement and has studied the way research in orthopedic surgery is performed.Tae co-founded SimpleTherapy Inc. and now channels his research interest as the Chief Research Officer. He is also currently the co-director of the orthopedic oncology division at the MD Anderson Cancer Center at Cooper University in Camden, New Jersey.&nbsp;<a href="/uploads/2019/11/0.webp"><img class="alignnone wp-image-3306" src="/uploads/2019/11/0.webp" alt="" width="239" height="239" /></a>Jeff Chiappa PT, DPT, MSJeff has been the Director of Therapy Programs for 5 years at Simple Therapy.&nbsp; Jeff is the owner of Synergy Sports &amp; Orthopedic Physical Therapy in Malvern, PA.&nbsp; Jeff has been an outpatient orthopedic physical therapist for 20 years.Jeff grew up in Malvern Pennsylvania attended Great Valley High School and went to Dickinson College where he obtained a Bachelor’s in Science in Biology.&nbsp; Jeff graduated from Widener University Institute for Physical Therapy with a Master’s of Science in Physical Therapy.&nbsp; He then began his career in orthopedic working for a large orthopedic group, where he eventually became the director of rehab for four offices.&nbsp; Along the way, he obtained his Doctorate in Physical Therapy from Temple University in 2010.Jeff and his wife Jeannine are both physical therapists who met working at Bryn Mawr Rehab in Malvern, PA.&nbsp; Jeff has three children and he and his wife foster Seeing Eye Dogs for the Seeing Eye Dog Program located in Moorestown, NJ.&nbsp;<a href="/uploads/2019/11/JonGarino.webp"><img class="alignnone size-full wp-image-3305" src="/uploads/2019/11/JonGarino.webp" alt="" width="251" height="251" /></a>Jon GarinoJon has two years of experience in the digital healthcare profession. He graduated the University of Maryland in 2017 as a member of the University’s Lacrosse team for 5 years. He then played a year of professional lacrosse for the New York Lizards. During his time in athletics, Jon developed a tremendous passion and profound understanding of exercise science, physical fitness, and exercise therapy. Jon has taken these passions to the SimpleTherapy team where he is now an ISSA certified exercise therapist and strength &amp; conditioning coach, as well as a certified REBT life coach along with his lead role in customer success. In his free time, Jon likes to travel, snowboard, play lacrosse, and spend time with friends and family.&nbsp;<a href="/uploads/2019/11/Darla-Square.webp"><img class="alignnone size-full wp-image-3307" src="/uploads/2019/11/Darla-Square.webp" alt="" width="268" height="268" /></a>Darla GonzalesDarla has been in the health care field for over 8 years she has experience in orthopedics and MSK solutions. As a SimpleTherapy health coach, she assists and guides members to the correct program and provides them with educational information to help improve their health. A fun fact about Darla is she loves to watch black and white films!&nbsp;&nbsp;Log in today to continue progressing yourself <a href="http://onelink.to/gcr9t3">via our app</a> and don't forget to check in with your health coach! We are here to help you ??

Meet our Health Coaching Team!

The average American juggles a full work load, family life, hobbies, and personal time on a daily basis. Schedules get packed to the brim each week without fail, leaving barely any time left over for self-care. In honor of CHOC's Mental Health Awareness focus for the month of October, SimpleTherapy encourages you to take time for yourself. After all, prioritizing your health is key to achieving success in any other areas.SimpleTherapy offers 15-minute guided video therapy sessions to help you progress along your pain recovery journey. Log your pain levels, keep track of your progress, and check in with your health coach around the clock. Stress and tension from aching muscles may negatively impact your mood and decrease productivity, but taking baby steps towards recovery is simple with SimpleTherapy.Don't forget, SimpleTherapy is available at no cost to all CHOC associates.<blockquote>Live healthy, live simply. Log in and start your session today!</blockquote>

Take 15 Minutes For Yourself

You might have noticed and wondered why your <a href="http://www.mayoclinic.org/diseases-conditions/edema/expert-answers/foot-swelling/faq-20057828">feet and ankle swell</a> during long flights?&nbsp; The reason for this physiologic swelling is due to a combination of air cabin pressure, dependent position of the feet, and immobility.The body relies on the muscles of the lower leg, calf, and ankles to help circulate blood and return it to the heart.&nbsp; However, during long periods of immobilization, the process is disrupted and this causes increased pressure in the blood vessels causing engorgement and swelling of the foot and ankle.&nbsp; It is also this lack of mobility why some people have developed <a href="http://www.hematology.org/Patients/Clots/Travel.aspx">blood clots during air travel</a>.While the risk of swelling or blood clots cannot be fully eliminated, it can be minimized with periodic movement of the <a href="http://www.simpletherapy.com/programs/foot-pain/">foot</a> and <a href="http://www.simpletherapy.com/programs/ankle-pain/">ankle</a>.&nbsp; Many <a href="http://www.virgin-atlantic.com/us/en/travel-information/your-health/inflight-exercise.html">airlines</a> have published exercises designed to keep muscles limber and stretched out during long flights in their in-flight magazines.&nbsp; Alternatively, SimpleTherapy can provide engaging, short duration, exercises programs designed to improve blood flow and circulation to the <a href="http://www.simpletherapy.com/programs/calf-pain/">extremities</a> to minimize swelling and stiffness during travel.Safe travels!&nbsp;

Winter Sports Safety Tips

Suggested Resources