Spring Forward: A Fresh Start for Movement, Energy, and Health

Twice a year, the clocks remind us that change is inevitable. As we spring forward and set our clocks one hour ahead, we gain longer evenings filled with sunlight, but we also lose an hour of sleep. That missing hour may not seem like much… until your alarm goes off Monday morning and you briefly question all your life choices.

While daylight saving time can leave us feeling a little groggy, it’s also a powerful opportunity, especially when it comes to movement, recovery, and overall health. Let’s talk about how to make the most of it (even if you’re clutching your coffee a little tighter than usual).

First Things First: Change Your Clocks (and Maybe Your Bedtime)

Don’t forget to set your clocks forward by one hour. Losing that hour of sleep can temporarily affect:

• Energy levels

• Coordination and reaction time

• Mood and motivation

• Sleep quality

If you feel a bit off for a few days, that’s completely normal. Your body likes routine. Suddenly telling it, “Surprise! We wake up earlier now!” can take some adjustment.

Try going to bed 15–30 minutes earlier in the days leading up to the time change. And if you accidentally stay up too late scrolling because “it’s still light outside,” you’re not alone. The sun is very convincing this time of year.

Longer Days = More Opportunity to Move

The best part of springing forward? More daylight in the evening.

More daylight means:

• After-dinner walks that don’t require a flashlight

• Outdoor stretching sessions

• Yard work that counts as exercise (yes, it counts)

• Getting back to hobbies you’ve missed all winter

Movement is medicine. And spring gives us the perfect excuse to shake off winter stiffness and start fresh.

If you’ve been less active during colder months, ease back in gradually. Your muscles may remember what to do, but they might also send you a strongly worded reminder the next day if you overdo it.

Consistency beats intensity every time.

If you’re currently in physical therapy, use the extra daylight as motivation to stay on track with your home exercise program. A quick walk or mobility routine before sunset can feel less like “homework” and more like self-care.

Sunlight: The Natural Energy Booster

Sunlight is more powerful than we often realize. Increased natural light exposure can:

• Boost mood

• Improve sleep cycles

• Support vitamin D production (important for bone and muscle health)

• Increase alertness and energy

From a rehab perspective, regulating your circadian rhythm, your body’s internal clock which helps with recovery and performance.

Even 10–20 minutes outside in the morning or early afternoon can help reset your system after the time change. Think of it as nature’s gentle reset button.

Watch for Fatigue (Your Body Notices)

Because we lose an hour of sleep, reaction time and coordination can be slightly reduced for a few days. That can increase the risk of:

• Missteps and falls

• Muscle strains

• Overuse injuries

This is not the week to suddenly decide you’re training for a marathon if you haven’t jogged since last spring.

Listen to your body. If you’re feeling extra tired, scale back intensity and focus on good movement quality. Strong and steady wins every time.

A Season of Fresh Starts

Spring is about renewal, and that includes your health habits.

Use this time change as a reset:

• Recommit to daily movement

• Schedule that physical therapy evaluation you’ve been putting off

• Set a realistic fitness goal

• Take advantage of longer evenings for active family time

If your energy feels a little low at first? That’s okay. Be patient with yourself. Your body will adjust. The sun is sticking around for longer. Let’s take that as a friendly nudge to step outside, move more, and take care of ourselves.

As we spring forward, let’s do more than change the clock. Let’s embrace the light, prioritize movement, and keep our bodies active and resilient, one well-timed stretch at a time.

If you need support along the way, our physical therapy team is here to help you move confidently into the brighter days ahead.

Discomfort and soreness are a part of life. What is not normal is living with pain. If you are still experiencing that pain, it's time to talk to your physical therapist or primary care physician.

Try to stay away from narcotics, injections and knife happy surgeons as a primary option for your treatment. There are no magic bullets, but majority of pain symptoms can be resolved with conservative measures like exercises, manual therapy and pain management.

• Irfan Ibrahim is an Owner/Physical Therapist at Rehabon Physical Therapy, Downers Grove IL 60515. He enjoys sunshine and rainbows with his three children. Loves hiking, biking and golfing but he has accepted to live with his mediocre skills. Questions??!! Email him: Irfan@rehabon.com  follow him on Facebook

  
  

• Aimee Cervantes, Rehab Tech at Rehabon Physical Therapy. Aimee is a PTA graduate and has experience at different settings of Physical Therapy. She is currently studying for her licensure exam! Aimee's hobbies are crafting and graphic design. She enjoys seeing her ideas come to life!

Prioritizing Health in 2026: Your Best Year Starts Now

As the year winds down and the holiday lights start twinkling (and our schedules mysteriously fill up with cookies), it’s the perfect time to pause, reflect, and look ahead.

While 2025 gave us plenty to learn from, 2026 is calling and it’s asking one big question: Are you ready to put your health first… or at least stop putting it off until “after the holidays”? At Rehabon, we believe health isn’t just a resolution it’s a lifestyle. What a better time than the holidays to start setting the tone for a healthier, happier year ahead? (Yes, balance still allows dessert.)

Health in 2026: More Than Just “Eating Better”

Let’s be real, health isn’t about perfection. If it were, most of us would’ve been disqualified somewhere between the holiday parties and the leftovers. Health is about progress.

In 2026, prioritizing health means:

• Listening to your body (it’s smarter than we think, and surprisingly honest)

• Moving with purpose, whether that’s stretching, walking, or strengthening. No extreme routines required

• Taking care of your mind, not just your muscles (stress needs recovery too)

• Recovering properly, because rest isn’t a reward, it’s part of the process

Health is personal. It looks different for everyone, and that’s exactly how it should be.

Small Steps, Big Wins

You don’t need a dramatic makeover to make meaningful change. Some of the most powerful habits are the simplest:

• Standing up and stretching more (your back will notice)

• Choosing consistency over intensity (burnout isn’t a goal)

• Asking for help when your body needs support

• Celebrating progress, no matter how small

These little wins add up. Before you know it, you’re stronger, more confident, and moving through life with a little more ease, and a lot fewer “why does that hurt?” moments.

Enjoy the Holidays (Yes, Really!)

The holidays aren’t about guilt, they’re about joy, connection, and balance. Enjoy the treats, the laughter, and the moments that matter. Health includes happiness too, and no one ever improved their well-being by stressing over one extra cookie. Taking care of yourself during the holidays helps you feel even better when January rolls around.

Happy Holidays and a Healthy New Year!

As we close out the year, we want to say thank you. Thank you for trusting us, supporting us, and being part of the Rehabon community. We’re grateful for every step, stretch, and success we’ve shared with you. May 2026 bring you strength, resilience, and plenty of reasons to smile. We can’t wait to keep moving forward together.

Cheers to health, healing, and a brand-new year!

Discomfort and soreness are a part of life. What is not normal is living with pain. If you are still experiencing that pain, it's time to talk to your physical therapist or primary care physician.

Try to stay away from narcotics, injections and knife happy surgeons as a primary option for your treatment. There are no magic bullets, but majority of pain symptoms can be resolved with conservative measures like exercises, manual therapy and pain management.

• Irfan Ibrahim is an Owner/Physical Therapist at Rehabon Physical Therapy, Downers Grove IL 60515. He enjoys sunshine and rainbows with his three children. Loves hiking, biking and golfing but he has accepted to live with his mediocre skills. Questions??!! Email him: Irfan@rehabon.com  follow him on Facebook

  
  

• Aimee Cervantes, Rehab Tech at Rehabon Physical Therapy. Aimee is a PTA graduate and has experience at different settings of Physical Therapy. She is currently studying for her licensure exam! Aimee's hobbies are crafting and graphic design. She enjoys seeing her ideas come to life!

Don’t Let Halloween Haunt Your Health: PT Tips for a Spooktacular, Pain-Free Night!

Halloween is a fang-tastic time of year! Costumes, candy, haunted houses, and plenty of laughs. Between all the decorating, trick-or-treating, and party hopping, your body might start to feel more like a zombie than a human! Thankfully, a few simple physical therapy inspired habits can keep you moving like a well-oiled skeleton (get it?).

Warm Up Before You Creep Out

Before you head out to collect your candy bounty, give your muscles a little attention. Try some light stretches or a brisk walk to get your blood flowing. Think of it as a “boo-t camp” for your body. Your future self will thank you when you’re not groaning like Frankenstein the next morning.

PT Tip: Focus on dynamic stretches like leg swings, shoulder rolls, and gentle torso twists. Static stretching before activity can actually reduce performance, so save the long holds for your cool-down.

Carry Candy with Care

Those trick-or-treat bags can get real heavy after a few houses (especially if you’re “helping” the kids with their candy). Remember proper lifting form: bend your knees, not your back, and keep the bag close to your body. You don’t want to wake up with a backache that’s scarier than a haunted house!

Posture Potions and Spellbinding Stretches

If you’re working on Halloween crafts or carving pumpkins, don’t hunch over like a witch stirring her cauldron! Sit or stand tall, keep your shoulders back, and take breaks every 20–30 minutes to stretch. Your spine deserves a treat too, not just your sweet tooth.

PT Tip: Try the “pumpkin roll” stretch, gently roll your shoulders back and down 10 times. It’s the perfect potion for preventing neck tension.

Don’t Be a Candy Vampire

Enjoy the sweets! Halloween only comes once a year, but moderation is key. Too much sugar can lead to inflammation, fatigue, and sluggish recovery if you’re healing from an injury. So maybe trade a few candy bars for some fruit or protein snacks. Your muscles will be un-boo-lievably grateful.

Cool Down Before You Coffin (Call It a Night)

When the fun’s over, do a few gentle stretches before bed to help your body unwind. Try calf stretches, hamstring reaches, or child’s pose to keep your joints loose. You’ll sleep better and avoid waking up feeling like a mummy that forgot to stretch.

Final Frighteningly Good Reminder

Physical therapy isn’t just for when you’re hurt, it’s about keeping your body strong, flexible, and ready for anything, even a night of spooks and sweets. So treat yourself (not trick yourself) to a little self-care this Halloween.

Because the only thing that should be stiff this season… is your candy corn.

Discomfort and soreness are a part of life. What is not normal is living with pain. If you are still experiencing that pain, it's time to talk to your physical therapist or primary care physician.

Try to stay away from narcotics, injections and knife happy surgeons as a primary option for your treatment. There are no magic bullets, but majority of pain symptoms can be resolved with conservative measures like exercises, manual therapy and pain management.

• Irfan Ibrahim is an Owner/Physical Therapist at Rehabon Physical Therapy, Downers Grove IL 60515. He enjoys sunshine and rainbows with his three children. Loves hiking, biking and golfing but he has accepted to live with his mediocre skills. Questions??!! Email him: Irfan@rehabon.com  follow him on Facebook

  
  

• Aimee Cervantes, Rehab Tech at Rehabon Physical Therapy. Aimee is a PTA graduate and has experience at different settings of Physical Therapy. She is currently studying for her licensure exam! Aimee's hobbies are crafting and graphic design. She enjoys seeing her ideas come to life!