Stretch for Five Minutes

Stretch for Five Minutes

Today’s Gift

Stretch, preferably with a partner, for 5 minutes.

The Power of 5 Minutes: Stretching for Brain Injury Survivors and Caregivers

Recovering from a brain injury—or supporting someone who is—can be physically and emotionally demanding. One simple, effective way to boost well-being is just five minutes of gentle stretching. It’s quick, accessible, and offers benefits for both survivors and caregivers.

Why Stretching Helps

  • Reduces Stress: Stretching activates the parasympathetic nervous system, helping calm the mind and body.
  • Improves Circulation: Gentle movement promotes blood flow, which supports healing and energy.
  • Eases Muscle Tension: Sitting or lying down for long periods can cause stiffness; stretching relieves that discomfort.
  • Enhances Focus: A short break to move can improve mental clarity and mood.

Try These Simple Stretches

(Always consult your healthcare provider before starting new exercises.)

  1. Neck Rolls
    Slowly roll your head in a circle, clockwise and then counterclockwise. Helps release tension in the neck and shoulders.
  2. Shoulder Shrugs
    Lift your shoulders toward your ears, hold for 2 seconds, then relax. Repeat 5 times to ease upper body tightness.
  3. Seated Forward Stretch
    Sit in a chair, feet flat. Gently lean forward, reaching toward your knees or toes. Hold for 10–15 seconds to stretch your back.
  4. Ankle Circles
    Lift one foot slightly off the ground and rotate your ankle in circles. Switch sides. Great for circulation and joint mobility.
  5. Chest Opener
    Interlace your fingers behind your back and gently pull your arms away from your body. Opens the chest and improves posture.

Tip: Set a timer or pair stretching with daily routines—like after a meal or before bed—to make it a habit.  There are a number of chair stretching videos available on YouTube, just make sure you do not attempt any exercise that is beyond your ability.

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TBIRC Marks Tenth Anniversary

TBIRC Marks Tenth Anniversary

The Traumatic Brain Injury Resource Center marked its tenth anniversary with a celebration at the Ward Pavillion at Wildwood Metropark.  On a cool, sunny Spring afternoon, participates were entertained by Kerry Patrick Clark, who performed acoustic singer-songwriter standards.  They also had a chance to learn about programming at TBIRC and even experience the impact of a concussion (simulated) using Fatal Vision® concussion goggles.  The evening also featured heavy appetizers, desserts, and mead courtesy of Four Fires Meadery.

Mike Moore, TBIRC co-founder, reflected on the history of the center and the significant role the Toledo community has played in its development.  “We are a community for survivors created by survivors,” he noted.  “We would not have made it ten years without the support of so many people.”  Mercy Heath was the presenting sponsor for the event.

Reaching Out to Students

Reaching Out to Students

High school students attending JA Inspires at the Glass City Convention Center had a chance to get acquainted with the mission of the Traumatic Brain Injury Resource Center while getting a hands-on perspective of the impact of a concussion.  Mike Moore, co-founder of TBIRC; Ken Lynch, volunteer and parent of a TBI survivor; and Dr. Stacey Hoffmann, PM&R and TBIRC board president, interacted with the students, guiding them through an exercise using Fatal Vision® concussion glasses.  The students played the classic triangle peg jump game, first without the glasses to get a baseline, and then wearing the glasses to simulate the impact of a concussion on visuospatial function and hand-eye coordination.  Most of the students walked away with a deeper appreciation for the importance of protecting their heads.  “One in four Ohioans have experienced a concussion,” noted Mike, “and when we survey groups of students we see the statistics reflected in the feedback from the youth.  Nearly everyone has either suffered a concussion or knows someone that has.  Our participation at events like this is critical to our mission to promote prevention and increase awareness.”

JA Inspires is an event created and organized by Junior Achievement of Northwest Ohio that engages high school students in hands-on, experiential exhibits with local companies, exposing students to career opportunities available, creating connections, and helping to inspire them toward a pathway for future success.  

Med1Care Sponsors TBIRC Food Pantry

Med1Care Sponsors TBIRC Food Pantry

The Traumatic Brain Injury Resource Center (TBIRC) is pleased to announce that Med1Care will support its disease-specific food pantry as a corporate sponsor.  Jackie Moore, TBIRC co-founder, stated, “Our pantry focuses on foods with high protein content that help support recovery and brain health.  With its sponsorship, Med1Care has become an important community partner in our work to support brain injury survivors and their families.”

Katie Christner, director of nursing and operations, and Terry May, outpatient clinical director, recently paid a visit to the center to present the sponsorship check to Jackie.  “Proper nutrition is so important to recovery.  We’re excited to be able to support TBIRC and look forward to working together,” said Katie.

Med1Care is a leading provider of home health care and medical staffing services located in Northwest Ohio. Some of its services include skilled nursing, STNA, physical, occupational, and speech therapy, personal care service, home health aides, and companionship.