AdvantagePT: Safely Get Back To Activities

NEWSLETTER

SAFELY GET BACK TO YOUR ACTIVITIES AFTER STAY-AT- HOME ORDERS ARE LIFTED

We Can Help!

We are still open! We continue to be open following all safety protocols, patients should call now to get the appointment times they need.

www.nysspt.com

www.AdvantageSportsTherapy.com

NEWSLETTER

Safely Get Back to Your Activities After Stay-At- Home Orders are Lifted

INSIDE: Returning To Activities Safely & Comfortably

Gluten-Free Breakfast Hash Recipe

During quarantine, it is common that many of us will decrease our amount of physical activity each day. With gyms and exercise classes closing down for the time being, it can be difficult to find the motivation to get your daily physical activity while sitting at home.

actually lead to more aches, pains, and discomfort than one may think.

Your body, quite simply, was made to move! At Advantage PT, we want to make sure you are able to get back into your normal exercise routine once the quarantine is over and the stay-at- home orders are lifted. Follow our tips below and feel free to contact us if you have any additional questions!

The sedentary lifestyle that I’m sure many people have experienced since being quarantined to their homes can

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22717 SE 29th Street Ste D100 Sammamish, WA 98075 Phone (425) 883-9631 Fax (425) 250-0575

7525 166th Ave NE Ste D225 Redmond, WA 98052 Phone (425) 883-9630 Fax (425) 250-0575

BILATERAL SUBOCCIPITAL STRETCH While lying on a flat surface, put both hands behind your head, cupping the base of your skull with your thumbs. Tuck your chin downwards and apply a firm force up your skull with both thumbs to feel amoderate stretch in the back of the upper neck. Hold for at least 30 seconds. Neck Flexibility

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Exercises copyright of Always consult your physical therapist or physician before starting exercises you are unsure of doing.

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Returning To Activities Safely & Comfortably

DEEP TISSUE LASER THERAPY We Are Proud To Offer

Laser therapy uses a process called photobiomodulation. Unlike medications, laser therapy reduces pain without undesirable side effects. It is also important to point out that patients report long-lasting pain relief. While the number of treatments required may vary depending on the acuity of the condition, many patients experience lasting relief after only a couple of treatments. With LightForce lasers, treatments are quick, usually 5-12 minutes depending on the size, depth, and acuteness of the condition being treated.

1. Baby steps at first. If you haven’t been participating in the same type of physical activity you used to be accustomed to, it is important to begin with baby steps. Start small in the beginning and build up from there. When you push your body past its current limits, youmake yourself more prone to injuries because your body is not prepared for the physical demands being asked of it. Our PT’s can help you understand the limits that your body developed while under quarantine and can create an exercise plan for you to get back to your physical goals, while moving safely and comfortably. 2. Keeping the correct form. Nomatter what type of physical exercise you are trying to get back into, form is a crucial part of it. Proper form could mean the difference between physical progress or injury. Your ability to safely perform any movement is reliant on great posture and proper body positioning. When living the sedentary lives that we all currently are, it is possible for your natural posture to shift a bit, which can change the way you move. Our PT’s can also help you improve your form during exercise by addressing any issues you may have while sitting, standing, twisting, bending, running, jumping, or lifting. Your PT can create targeted exercises and stretches for you to improve your current form and limit the amount of impact on your joints during exercise. 3. Progressing Steadily. Once you establish a comfortable baseline, research has consistently found that an increase of nomore than 10%aweek significantly reduces the chance of injury. Whether it is running, biking, lifting or any other exercise, consistent, measured increases in either time, distance or resistance is key to avoiding setbacks. Looking for more assistance or guidance? Contact us. If you are having challenges getting back to the things you love to do, Advantage PT is here for you. Contact us today to discover how we can help you return to normal life after quarantine!

RELIEF FOR:

Back Pain Neck Pain Shoulder Pain

Foot Pain Knee Pain Post Surgery

7525 166th Ave NE Ste D225 Redmond, WA 98052 Phone (425) 883-9630 Fax (425) 250-0575 22717 SE 29th Street Suite D100 Sammamish, WA 98075 Phone (425) 883-9631 Fax (425) 250-0575

www.AdvantageSportsTherapy.com

Gluten-Free Breakfast Hash Recipe

WE MAKE IT EASY TO LEAVE A REVIEW!

INGREDIENTS • 5 medium-large potatoes washed and peeled • 1 large white onion chopped • 2 tbsp extra virgin olive oil • 2 green onions trimmed and

finely chopped • 4 eggs • 1/4 cup shredded cheddar cheese • salt and pepper to taste • 1/4 tsp paprika

DIRECTIONS Cut potatoes into 1/2 inch wedges. Heat olive oil in a large cast iron skillet or frying pan over medium heat. Cook potatoes for 25 minutes, covered, stirring every 4-5 minutes. Add chopped white onion. Cook for another 5-10 minutes, uncovered, and stirring constantly. When potatoes are crispy and golden brown, add green onions, salt, and pepper. Stir through. With your spatula, make four wells in the potatoes and crack an egg into each one. Sprinkle shredded cheddar all around. Cook until the egg whites are set, or until your liking. Cover pan with lid for poached eggs. Add more olive oil on eggs if desired. Sprinkle eggs with a pinch of paprika seasoning. Serve immediately.

1. Open your smart phone to the camera app 2. Center the QR code above in the frame (this will take you directly to our INSTRUCTIONS:

Facebook Review pages) 3. Tell us how we’ve done!

WRITE A REVIEW, WIN A GIFT! Write a Facebook or Yelp review during the month of July and be entered to win a $25 Starbucks gift card!

Advantage-Physical-Therapy

Our Specialties

• Running & Gait Analysis • Custom Orthotic Fitting (At Redmond) • Certified Astym Specialties in Sammamish

• The Mulligan Technique • Advanced Manual Therapy Technology • Kineseotaping