LIFESTYLE

FOR HEALTH
a health & wellness guide

A SPECIAL PUBLICATION OF THE MONEYSAVER & IDAHO COUNTY FREE PRESS 2019/2020
 LIFESTYLE
FOR HEALTH
a health & wellness guide
TABLE OF CONTENTS
Dealing With Grief.................................................................. 2
5 Important Reasons To Vaccinate Your Child................... 4
Know The Signs And Symptoms Of A Stroke..................... 7
Aquatic Exercises For A Healthy Spine And Core............. 8
A Focus On Bullies And Their Targets................................10
The Right To Choose Independence...................................12
Skilled Nursing Homes - A Positive Living Experience ...14
Overcoming Fear: Learn How To
Recognize Fear And Live Without It...................................16
Yoga: Fight Stress and Find Serenity..................................18
Mobilization with Movement Through Mulligan
Concept..................................................................................20

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 Dealing WITH GRIEF
By STEVE BUTTON

Coping with the death of a loved one is certainly one of the

most difficult and challenging struggles we face during our
lives. Many people choose not to grieve, and try to avoid
the emotional pain that comes with the loss of a loved one
simply because it is just so difficult and seemingly unbearable.
However, unresolved grief can have many negative life
outcomes, including higher rates of depression, suicide,
substance use disorders, behavioral disorders, increased
anxiety and fear, poor school performance and dropout in
children, lower levels of self-esteem and an increase in health
problems and accidents.
We do not “get over”, but we can work through grief. The
loss will always be a part of who you are and will impact you
throughout your life, but how you grieve is very important and
will make a profound difference in how you live the remainder
of your life.
There is no right way or wrong way to grieve, and no specific
“timetable” for grief. Many experts in the field have identified
stages or tasks of mourning and grief. I find William Worden’s
Four Tasks of Mourning to be most helpful. Though sequential,
most people move back and forth through the different stages
of grief.
Worden’s first task is accepting the reality of the loss. This
involved rituals of funerals and memorials, speaking of
the person in the past tense, accepting the depth of the
relationship and the impact of the loss of that relationship.
Second is working through the pain of grief by accepting the
strong emotions that are associated with death—sadness, fear,
loneliness, despair, guilt, anger, and relief, as well as others.
Third is adjusting to an environment with which the deceased
is missing. This takes time and is related to how your day to
day roles and tasks are now different without that person in
your life. The fourth task is to find enduring connection with the
deceased while embarking on a new life. We work at finding
an important emotional connection with our loved one while
still finding meaning and purpose enabling us to move on and
find happiness and even joy in life.
Many people move through these tasks without even realizing
what they are. However, if you are struggling with your grief, I
encourage you to seek additional help and support. Support
groups and individual counseling often provide the tools
needed to move forward after the death of a loved one.

2
Local Support Services:
Willow Center for Grieving Children: www.willow-
center.org 208.791.7192 (support for children/families
ages 3-18 years)
Elite Home Health and Hospice: www.elitehhh.com
509.758.2568 (adult bereavement support groups)
Griefshare: https://www.griefshare.org/groups/102207
208.743.1021 (adult grief support groups)
Steve Button has a master’s degree in social work and just recently
retired from the Lewiston School District. He is a QPR suicide prevention
gatekeeper trainer and has served with SPAN-Idaho since 2001. He is
also a program coordinator for Willow Center for Grieving Children. In his
free time, he enjoys volunteering, swimming, scuba diving and traveling.

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3
5 IMPORTANT REASONS
TO VACCINATE YOUR
CHILD
You want to do what is best for your children. You
know about the importance of car seats, baby gates
and other ways to keep them safe. But, did you know
that one of the best ways to protect your children is to
make sure they have all of their vaccinations?
Immunizations can save your child’s life. Because
of advances in medical science, your child can be
protected against more diseases than ever before.
Some diseases that once injured or killed thousands
of children, have been eliminated completely and
others are close to extinction– primarily due to safe
and effective vaccines. Polio is one example of the
great impact that vaccines have had in the United
States. Polio was once America’s most-feared disease,
causing death and paralysis across the country, but
today, thanks to vaccination, there are no reports of
polio in the United States.
Vaccination is very safe and effective. Vaccines are
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only given to children after a long and careful review
by scientists, doctors, and healthcare professionals.
Vaccines will involve some discomfort and may cause
pain, redness, or tenderness at the site of injection, but
this is minimal compared to the pain, discomfort, and
trauma of the diseases these vaccines prevent. Serious
side effects following vaccination, such as severe
allergic reaction, are very rare. The disease-prevention
benefits of getting vaccines are much greater than the
possible side effects for almost all children.
Immunization protects others you care about. Children
in the U.S. still get vaccine-preventable diseases.
In fact, we have seen resurgences of measles and
whooping cough (pertussis) over the past few years.
Since 2010, there have been between 10,000 and
50,000 cases of whooping cough each year in the
United States and about 10 to 20 babies, many of
which were too young to be fully vaccinated, died each
year. While some babies are too young to be protected
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by vaccination, others may not be able to receive
certain vaccinations due to severe allergies, weakened
immune systems from conditions like leukemia, or other
reasons. To help keep them safe, it is important that you
and your children who are able to get vaccinated are
fully immunized. This not only protects your family, but
also helps prevent the spread of these diseases to your
friends and loved ones.
Immunizations can save your family time and money. A
child with a vaccine-preventable disease can be denied
attendance at schools or child care facilities. Some
vaccine-preventable diseases can result in prolonged
disabilities and can take a financial toll because of
lost time at work, medical bills or long-term disability
care. In contrast, getting vaccinated against these
diseases is a good investment and usually covered
by insurance. The Vaccines for Children program is a
federally funded program that provides vaccines at no
cost to children from low-income families. To find out
more about the VFC program, visit http://www.cdc.gov/
vaccines/programs/vfc/ or ask your child’s health care
professional.
Immunization protects future generations. Vaccines
have reduced and, in some cases, eliminated many
diseases that killed or severely disabled people just a
few generations ago. For example, smallpox vaccination
eradicated that disease worldwide. Your children don’t
have to get smallpox shots any more because the
disease no longer exists. By vaccinating children against
rubella (German measles), the risk that pregnant women
will pass this virus on to their fetus or newborn has been
dramatically decreased, and birth defects associated
with that virus no longer are seen in the United States.
If we continue vaccinating now, and vaccinating
completely, parents in the future may be able to trust
that some diseases of today will no longer be around to
harm their children in the future.
For more information about National Infant Immunization Week, visit
http://www.cdc.gov/vaccines/events/niiw/index.html.
For more information about the importance of infant immunization, visit
http://www.cdc.gov/vaccines.

5
6
Know the Signs
AND SYMPTOMS
OF A STROKE
A stroke or cerebrovascular accident occurs when
the blood supply to the brain is cut off (an ischemic
stroke) or when a blood vessel bursts (a hemorrhagic
stroke). Most strokes are of the ischemic type.
Without oxygen, brain cells begin to die. Death or
permanent disability can result. High blood pressure,
smoking, and having had a previous stroke or heart
attack increase a person’s chances of having a
stroke.
Time is critical when a stroke occurs. Getting help fast could reduce disability
and death from stroke.
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Stroke is the fifth leading cause of death in the
United Sates. In 2014, stroke killed more than
133,000 people, accounting for about 1 of every
20 deaths in the United States. According to the
American Heart Association, about 795,000 people
in the United States suffer a stroke each year
(about 610,000 first attacks and 185,000 recurrent
attacks). Four million Americans who have survived
a stroke are living with impairments and 15% to 30%
are permanently disabled. The American Heart
Association also estimates that stroke cost about $33
billion in both direct and indirect costs in 2011 in the
United States alone.
With timely treatment, the risk of death and disability
from stroke can be lowered. It is very important to
know the symptoms of a stroke and act in time.
Signs of a Stroke
• The National Institute of Neurological Disorders
and Stroke notes these major signs of stroke:
• Sudden numbness or weakness of the face, arms
or legs.
• Sudden confusion or trouble speaking or
understanding others.
• Sudden trouble seeing in one or both eyes.
• Sudden trouble walking, dizziness, or loss of
balance or coordination.
• Sudden severe headache with no known cause.
If you think someone is having a stroke, you should
call 9-1-1 immediately.
https://www.cdc.gov/dhdsp/data_statistics/fact_sheets/fs_strokesigns.htm
7
 Aquatic Exercises
FOR A HEALTHY
By CHIP WALLBERG JR.
SPINE AND CORE
It’s been estimated that 3 out of every 4 adults in
the United States will miss a day of work sometime
in their adult life due to low back pain. The annual
cost is over $20 billion dollars per year for medical
expenses associated with back pain. Back pain has
become the number one reason for medical visits
and number one cause of disability for people in the
population of 45 years and older.
One of the leading causes of back pain is using poor
mechanics or posturing during our activities of daily
living, especially with lifting. Sometimes we perceive
that we can lift things that are too heavy or do yard
work for 4-6 hours or shovel snow when we haven’t
exercised for a couple of weeks. These are all factors
that influence our spinal health and can cause back
pain.
Fortunately, back pain can be prevented. One area
is through core strengthening or stabilization. There
are fairly simple exercise regimes that can be done to
get posture muscles working properly and develop
strong core muscles. Our body typically functions with
and against gravity. For that reason, we have muscles
that pull us forward, muscles that pull us backwards,
and muscles that pull us to either side. An imbalance
between any of those factors can result in the risk of
back strain. Good posture and core muscles remain
key to a healthy spine.
There has been a real push for fitness in our society
8
over the past decade, but it’s become even more
popular recently. Options include general weight
training, gym activities such as treadmill and stair
stepper machines with other pieces of exercise
equipment to ultra-fitness clubs and high-speed bike
training for those that want to really push their fitness
level to an extreme high. The one area that most
physical therapists think is critical to general spinal
health is water exercises.
With water exercises, the buoyancy of the water
affords maximum work of the trunk without
gravitational loading and can reduce stress on the
spine. Water is a very sufficient way of improving
core strength while reducing stress imposed by
daily life. The benefit of the water is that you can
work particular muscles or the whole body while
regulating the speed of the activity. Water can
enhance movement that’s normally restricted due to
pain. Water exercises will not necessarily cure pain,
but studies have shown pain symptoms decrease with
most people.
There are several other medical conditions that can
benefit from aquatic exercise. One of the areas
that influences all of us as we get older is balance.
Controlled balance can be provided safely in water
thus an individual will gain better balance skills
on land. Many orthopedic and sports doctors are
recommending water therapy for clients that have
systemic disorders such as diabetes because it’s
well documented that conditioning exercises will
increase blood flow and can reduce the problems
of neuropathy from poor blood flow. Water can
also reduce the stress on your joints if you have
osteoarthritis or rheumatoid arthritis. A water fitness
program will not stress individual joints or further
irritate the condition.
If you feel that water therapy could benefit you but
are not confident on the activities that you should do
in the water, contact your therapist of choice, exercise
specialist or medical physician.
Chip Wahlberg Jr. has been a physical therapist for 36 years and owns
Twin River Physical Therapy in Clarkston, Washington. In his free time,
he enjoys golfing, sports, boating on river in Hells Canyon, and visiting
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9
 A FOCUS ON
Bullies
& THEIR TARGETS
By BRENDA MCKENZIE
Bullying behaviors present concerns for
those being bullied and those engaging
in the bullying behaviors across all
settings, including at school, at home, and
at work. Bullying is a conscious action
taken to induce physical or psychological
pain and to create a sense of inferiority
in the target, and superiority of the bully
in the eyes of the onlookers. Bullying
can take place in several different forms;
direct (that which occurs in the presence
of the target), and indirect (spreading
rumors, undermining the achievements
or efforts of the target). Types of bullying
include physical, verbal, relational
(damaging reputation), and damage to
property.
There are several identified “types” of
bullies which include aggressive bullies,
passive bullies, and those whom have
been targets of bullying themselves. In
general, bullies have several personality
traits in common including being
physically strong, coercive, lacking
empathy for their targets, and being
motivated by the power and desire
to dominate others. Additionally, the
targets of bullying frequently possess
a set of common characteristics such
as anxious and depressed affects,
demonstrable fear, as well as a negative
view of themselves. The largest category
of individuals in a bullying situation are
the onlookers. These individuals can be
greatly impacted by bullying behaviors
and have either a positive or a negative
impact in a bullying situation. A multitude
of issues and behaviors influence how
they will react to a bullying situation,
10
including their relationships with both the
bully and the target, as well as their own
self confidence and sense of safety and
security within the setting.
It is important to recognize that bullying
is not just something that happens in
children, and that it can occur throughout
adulthood at work and in other settings.
It can include verbal abuse, sabotaging
the target’s job or work relationships,
or over asserting authority over others.
The effects of being allowed to bully
and being bullied can last throughout
someone’s life if not addressed properly
during the early years when the
behaviors first become apparent.
Bullying can also be done electronically
by threatening, spreading rumors, even
viruses or directly damaging stored
information. The anonymity of social
media has made it a common method
of bullying, and the lack of direct
confrontation between the bully and
the target make it sometimes seem to
empower the bully to say and do things
that they might not say directly.
While the media has over-publicized the
incidence of bullying leading to suicide,
there is no evidence that bullying directly
causes suicidal behaviors. Bullying can
be identified as one among many risk
factors which place a young person
at increased risk of suicide-related
behaviors. When a person is involved in
bullying, either as the bully, the target,
or an onlooker, the likelihood of that
contributing to increases in feelings of
helplessness and hopelessness can be
seen as a significant risk factor in suicidal
behavior. In general, youth who both bully others
and are bullied are at greatest risk for subsequent
behavioral, mental health, and academic problems
throughout their lives.
What can be done? We all have a part in decreasing
the negative impacts of bullying. A system wide
approach is the most effective in dealing with
bullying across all domains. This begins at home,
with parents modeling and teaching children positive
and appropriate ways of interacting with others to
avoid being a bully or being bullied by others. At
the school level, dealing with bullying includes the
implementation of programs that focus on positive
behaviors, set universal expectations for everyone at
the school, and assist staff in implementing school-
wide prevention activities. Programs should focus
on restorative justice and “making things right,” as
opposed to suspension and expulsion for bullying
behaviors. Community members can take a role in
preventing bullying through making concerted efforts
to advocate for and mentor children, assisting them
by modeling and teaching positive and appropriate
methods of interacting with peers and adults across a
variety of settings.
can be overwhelming. Having a qualified therapist
who is able to provide a safe place to learn to
effectively express emotions, learn assertiveness
and boundary setting skills, and assist the person in
building their own sense of self confidence can be
instrumental in decreasing the impact of bullying.
There are also benefits of therapy for those who
are bullies to others. The therapist can assist the
person in becoming more aware of the impact that
their behaviors have on others. Making connections
between their own experiences and how that has
impacted their behaviors can also be instrumental,
as the person processes their own emotional
wounds and learns ways of communicating and
interacting with others in a more socially effective and
appropriate manner.
The impacts of bullying are seen throughout our
society. It takes all of us working together to mitigate
it and its long term effects.
Brenda McKenzie, LCPC, is a co-owner and clinical supervisor at
Sequoia Counseling Services, Inc. in Lewiston, Idaho. She has a
background in child development and family relations. Her focus is in
counseling children and families. She was born and raised in Genesee
and is a graduate from University of Idaho. When not working she
enjoys spending time with family and weightlifting.

When preventative programs aren’t enough, therapy

can be helpful for all individuals involved in bullying
situations. For those who have been the target of
bullying, the sense of hopelessness and helplessness

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11
THE RIGHT TO
Choose
Independence
By VICKI LEEPER
Imagine for a moment that you despise the color pink but
love green, yet every day, people who assist you, dress you in
garments that include some element of fuchsia, bubblegum or
fairy floss. Sounds pretty awful, doesn’t it?
Now imagine, along with something as seemingly innocuous as
being dressed in clothes you don’t like, that these people are
helping you decide:
• Where you will live, what you will eat, and what time you will go
to bed
• When you can receive help
• What activities you can or can’t do
• What you may spend money on and how your assets will be
controlled.
People with disabilities and the elderly possess no fewer rights
about making their own decisions around choices, control and
independence than any other members of our communities. And
they should have the opportunity to be actively involved in the
decision-making process about anything that directly concerns
them.
Circumstances may put them at a critical crossroad – trying to
adjust to, make sense of, and cope with new limitations that
affect their intimate relationships, finances, living circumstances
and more. Their day-to-day existence may be an entirely new
reality and that can be daunting. A first step in navigating
this process is to find an independent living advocate. An
independent living advocate gives attentiveness to “whole
person” concerns and helps people process, reflect, and plan a
return to independent and meaningful existence.
The Americans with Disabilities Act (ADA) became law in 1990 to
prohibit discrimination against individuals with disabilities in all
areas of public life. Today, new legislation is being introduced
to protect people with disabilities and seniors that want to age
in place vs being forced into expensive institutional settings
because of government regulation. The Disability Integration
Act (S.910, H.R.2472) is federal legislation that clarifies that states
and private insurers cannot interfere with every American’s
12
right to liberty by failing to provide services and
support within the community. This civil rights
legislation requires public entities and Long-Term
Service and Supports (LTSS) insurance providers
to change their policies, provide community-
based services first, and offer information and
services to people currently in institutions.
This legislation was reintroduced to the 116th
Congress in January 2019. If passed it would
ensure that LTSS insurance providers deliver
services in a manner that allows disabled
individuals to live in the most integrated setting
possible, and they would have maximum control
over their services and supports to lead an
independent life. Studies show this legislation
would save millions in federal and state dollars
compared with institutionalization therefore,
helping seniors stay in their own homes while
keeping families together.
Vicki Leeper works as the marketing specialist for Disability
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13

NURSING HOMES
A positive living experience
By TAMMIE POE
All of us have heard horror stories about nursing
homes of yesteryear, stories that have caused some
to think of skilled nursing facilities as the “old folk’s
home” where you go to die. Of course, for many
people a skilled nursing facility may very well be
their last home. Fortunately, there are several quality
nursing facilities for seniors to choose from and at
each of them the focus is not on dying, but rather the
quality of life, an important distinction that needs to
be addressed in more depth.
First, let us define what a skilled nursing facility is –
it’s a place for people, not necessarily just seniors,
who do not need to be in a hospital, but are not safe
to be at home. Sometimes their stay is short term
recuperation from an illness or broken bone. For
others, their stay at a nursing facility will be their final
home before passing away, but that does not mean
that they will be stuck in a corner wasting away.
Skilled nursing facilities offer many opportunities for
residents to engage in social, religious or recreational
activities. Common areas throughout the facilities
often provide organic opportunities for residents to
congregate and talk with old friends or meet new
ones. The staff at a skilled nursing facility are well
aware that social engagement is a critical element
to overall well-being and take steps to encourage
residents to take part in the activities provided.
Secondly, let’s talk about the various amenities that
many of the facilities may have. There may be an
onsite therapy department to rehabilitate an ailing
resident. They may use a wellness center or have
a pool where residents can engage in activities to
improve their strength and balance. Other common
amenities may include a library, community or craft
room, a beauty salon and paved pathways around the
facility where residents and their families can take a
walk outdoors. Nursing facilities also employ a team
14
Skilled
of staff who organize a variety of activities to engage
residents and meet their need for social, mental and
physical well-being.
Another common misperception is that the quality of
the food leaves something to be desired. Let’s face
it, hospitals and nursing homes are not considered to
be at the top of the culinary ladder, however, nothing
could be further from the truth. Dietary staffs work
hard to provide nutritionally balanced and appetizing
meals. Not an easy task when you consider that they
are cooking three meals a day for 50-100 people,
depending on the size of the facility. Additionally,
care plans are created for each resident and
individualized to meet their exact nutritional needs.
Finally, working in a nursing facility is not an easy job
and those who do it often feel “called” to provide
their residents with a place to live, not a place to
die. Facilities are staffed with people dedicated to
ensuring a safe, relaxed and loving environment
for their residents regardless of how long they stay.
They have experience in caring for those who are
frail or need help with daily activities. They ensure
proper administration of medications and provide an
extra set of eyes to proactively watch for changes
in health or demeanor that may require a visit to a
physician. They provide structure in daily routine
and care and assist with everything from helping a
resident get out of bed to bathing and tending to
personal hygiene. They sit with the residents and
hold their hands or pray. They give hope and help
to overcome fear because they recognize that each
resident is someone’s mother, father, aunt, uncle or
grandparent. They have people in their own lives that
may need nursing care at some point and therefore,
strive to provide the kind of care to each resident as
if they were one of their family members. They may
also provide hospice care or bedside prayers to those
who are in their last days, an experience that is both
profound and humbling for the skilled nursing staff.
For many caregivers, when a resident does pass
away the loss is felt deeply as they have formed
relationships with the resident and their families.
So, if you or a family member are at the point where
living at home is no longer a viable option, there
is no need to be afraid of being “stuck in a home”.
The important thing to remember is that there are
many places to choose from and at each of them
the goal is to provide the highest quality of life
possible for each resident. As you or your family
explore the variety of options available, be sure
to ask about the amenities, talk to residents that
live there and watch the interactions between staff
and the residents. As you do, you will know that
living at a skilled nursing facility can actually be a
very positive experience where the staff partners
with residents and their families to care for them by
providing emotional, spiritual and physical support.
For those of us in the healthcare field, working at
a skilled nursing facility is an expression of love,
built on dignity and compassion, concepts that
encompass the whole of a person’s life.
Tammie Poe is the Director of Sales and Marketing at Good
Samaritan Society in Moscow, Idaho. She has 20+ years working in
sales and marketing including 14 years of experience in international
business. She is local to the area and has been with Good
Samaritan Society since 2015.

15
 Overcoming Fear:
LEARN HOW TO
RECOGNIZE FEAR AND
By DANIEL L. DUNHAM
LIVE WITHOUT IT
As an Army officer in the National Guard, I was told
that my first order of business was to make sure
the troops had dry socks, were well fed and paid
on time. I have found it to be invaluable to make
sure everyone has dry socks and timely paychecks
throughout my career in various industries and
professions. The dry socks comment has always been
good for a chuckle, except for during my military time,
and everyone really does want their paycheck on
time regardless of their job.
I have learned more about people and motivations
during my time as the director of operations for a
cognitive training institute than all my education put
together. There is a lot of minutia in all my education,
but the biggest lesson I’ve learned is about “where”
to live. I have been taught there are only two places
to live — either in fear or in faith. The most valuable
lesson is that you cannot live in both at the same time.
All of us spend time in these two places, but the goal
is to avoid living in fear.
Fear can be an overwhelming reaction at any stage
in life to circumstances usually accompanied by a
great deal of anxiety. As we approach our twilight
years, there are many things that can evoke fear and
attempt to shake our efforts to live in faith. It is a good
idea -for us and our loved ones- to recognize this
situation and plan to deal with it.
Recognizing the Symptoms
There are physical symptoms to note, such as racing
heartbeat, abnormal breathing patterns, trembling,
nausea, sweating, a change in appetite or insomnia.
Behaviors may change as well. There may be a
refusal to participate in routine activities or there
could be an obsession with a new activity like
hoarding.
Another noticeable behavior is an avoidance of social
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situations. It is also possible there is a preoccupation
with routines that becomes debilitating.
These issues may lead to excessive worry, irritability
and possibly depression.
Negative Consequences
Withdrawal from activity and interaction will almost
always lead to isolation and depression. This can
be socially limiting and seems lead to an increasing
snowball effect if time passes without intervention.
In a worst-case scenario, there may be attempts
to self-medicate with alcohol or prescription
medications. This often exacerbates the situation
rather than offering any substantial solutions.
Seeking Solutions
It may be time to check in with a primary care doctor if
there is suspicion or signs of anything irregular or not
considered normal. Sometimes it may just be a need
for a monitored medication adjustment or something
as simple as a urinary tract infection that can cause
confusion and changes from normal behavior.
Addressing Irrational Fear
It is important to always start by visiting a primary
care doctor. If there is a medical explanation for an
irrational fear, it is good to know. Even a diagnosis
such as dementia, although not curable, can still
come with many treatment options.
Rather than trying to convince someone an irrational
fear is irrational through reasoning, try to find out
why. If they think someone is in their room, examine
what evidence leads them to that conclusion. Maybe
a strange noise, abnormal lighting or a memory is
triggering the thought that someone is in their room.
Make it a priority to reassure, validate and connect
emotionally, rather than offering rational explanations.
Cognitive training shows that reliving something
emotionally can illicit the same response as
experiencing the situation in real time.
Finally, find others that may be experiencing the
same kind of events. Support groups are a perfect
avenue since a group of people facing similar
issues can compare notes about how they are
handling it.
Friends and Family Can Help
Research has proven that a network of good, close
friends can actually affect a person’s health and
well-being more than family.
People report being happier when friends are a
source of support, especially for those who have
reached retirement age. Friends that are around
the same age tend to endure the same struggles
and celebrations that come with life. Ultimately,
whatever the source of support — the more
positive, safe and nurturing environment, the better.
Daniel L Dunham has been the executive director at Brookside
Landing in Orofino, Idaho for more than two years. He holds a
bachelor’s degree in business management, a master’s degree in
health services management, and has completed doctoral course
work in organizational leadership with an emphasis on how to pay
for healthcare.

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Yoga
FIGHT
STRESS
& FIND
SERENITY
By Mayo Clinic Staff
Your mobile phone is ringing, your boss
wants to talk to you and your partner
wants to know what’s for dinner. Stress
and anxiety are everywhere. If they’re
getting the best of you, you might want
to hit the mat and give yoga a try.
Yoga is a mind-body practice that
combines physical poses, controlled
breathing, and meditation or relaxation.
Yoga may help reduce stress, lower
blood pressure and lower your heart
rate. And almost anyone can do it.
Yoga — a mind-body practice — is
considered one of many types of
complementary and integrative health
approaches. Yoga brings together
physical and mental disciplines that may
help you achieve peacefulness of body
and mind. This can help you relax and
manage stress and anxiety.
Yoga has many styles, forms and
intensities. People can benefit from
any style of yoga — it’s all about your
personal preferences.
The core components are:
Poses. Yoga poses, also called postures,
are a series of movements designed to
increase strength and flexibility. Poses
range from lying on the floor while
completely relaxed to difficult postures
that may have you stretching your
physical limits.
Breathing. Controlling your breathing is
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an important part of yoga. Yoga
teaches that controlling your
breathing can help you control
your body and quiet your mind.
Meditation or relaxation. In yoga,
you may incorporate meditation
or relaxation. Meditation may help
you learn to be more mindful and
aware of the present moment
without judgment.
The potential health benefits of
yoga include:
Stress reduction. A number of
studies have shown that yoga may
help reduce stress and anxiety. It
can also enhance your mood and
overall sense of well-being.
Improved fitness. Practicing yoga
may lead to improved balance,
flexibility, range of motion and
strength.
Management of chronic
conditions. Yoga can help reduce
risk factors for chronic diseases,
such as heart disease and high
blood pressure. Yoga might also
help alleviate chronic conditions,
such as depression, pain, anxiety
and insomnia.
Yoga is generally considered safe
for most healthy people when
practiced under the guidance of
a trained instructor. But there are
some situations in which yoga
might pose a risk.
See your health care provider before you begin
yoga if you have any of the following conditions or
situations:
• A herniated disk
• A risk of blood clots
• Eye conditions, including glaucoma
• Pregnancy — although yoga is generally safe for
pregnant women, certain poses should be avoided
• Severe balance problems
• Severe osteoporosis
• Uncontrolled blood pressure
Every person has a different body with different
abilities. You may need to modify yoga postures
based on your individual abilities. An instructor may
be able to suggest modified poses. Choosing an
instructor who is experienced and who understands
your needs is important to safely and effectively
practice yoga.
Regardless of which type of yoga you practice,
you don’t have to do every pose. If a pose is
uncomfortable or you can’t hold it as long as the
instructor requests, don’t do it. Good instructors will
understand and encourage you to explore — but not
exceed — your personal limits.

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 Mobilization with Movement
THROUGH MULLIGAN CONCEPT
By JOHANNA STREHLE
Mobilization with Movement manual therapy techniques There are many indications or ailments that may benefit
were discovered and developed by Brian Mulligan from the Mulligan Approach, including, but not limited to:
F.N.Z.S.P. (Hon), Dip. M.T., Wellington, New Zealand.
This simple yet effective manual approach addresses • Pain of a non-inflammatory nature
musculoskeletal disorders with pain free manual joint • Acute pain from injury
“repositioning” techniques for restoration of function
and abolition of pain. Physical therapists, with training • Loss of motion due to arthritic conditions
in Mulligan Concept can be a huge help to individuals in
pain. • Post-surgical conditions causing loss of pain free
movement, e.g. post scope conditions, spinal
The Mulligan Concept assists individuals in improving surgery
movement restrictions, pain with movement, and
functional restrictions. Mulligan practitioners seek to • Headaches due to neck problems
improve patient’s movement with the application of pain
free hands on techniques. Both the clinician and the • Dizziness associated with neck problems
patient can quickly assess the value of this approach. If • Jaw or TMJ pain and movement restrictions
the techniques are indicated an immediate improvement
in pain and movement will be observed. The Mulligan • Acute to chronic ankle sprains
Concept is not a passive treatment approach and many
individuals benefit from self-treatment at home after • “Tennis elbow” or lateral elbow pain or simply ask
appropriate evaluation and instruction by a skilled and your therapist if they are familiar with the Mulligan
trained manual therapist. Concept.
Johanna Strehle has been a physical therapist for 15 years and has worked the last 9 years in the valley at Dynamic Physical Therapy in outpatient
orthopedics with a strong emphasis on manual therapy. She is married with two girls and enjoys traveling, camping and spending time with her family.

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