AdvantagePT: A Stronger Core Means A Healthier Body



NEWSLETTER September 2019


Improve Your Health By Strengthening Your Core

How is your posture? Posture is an important part of everyday life that many of us tend not to focus on – Do you slouch in your deskchair, or slump at your computer while you do work? When you stand for prolonged periods of time, do you notice your stomach stickingoutabit?Theseareallsignsof coremuscle weakness that can affect your posture and cause pain in your back or neck. Your core muscles help you do a lot – from sitting, to walking, to doing a large number of physical activities. If your core muscles are weak, you may unknowinglybecausingsomedamage to your body. Contact Advantage Physical Therapy today to figure out how we can help you strengthen your coremusclesand improveyouroverall health. What exactly are the core muscles? When most people think of core muscles, they immediately think of the abdominals. However, the core is made up of much more than that! In fact, your core muscles include your abdominal, lower back, pelvic, and gluteus muscles. The group of muscles that make up your core help with stabilizing your body, constructing your posture, and allowing your skeleton to move

properly. When any of the muscles within that group become weak, your body experiences an instability that makes it difficult for your body to function properly. As a result, you end up compensating by straining different areas of the body, most commonlythebackandneckmuscles. As a result, this leads to undesirable consequences, such as poor posture, fatigue, inflammation, or pain. How can I strengthen my core muscles? When you are experiencing pain,sometimes it isnecessarytoseek theassistanceofatrainedprofessional in the field of human movement. At Advantage Physical Therapy, our licensed physical therapists will conduct a physical evaluation to determinewherethepain isrootedand what muscles must be strengthened in order to correct it. Whether you are feeling pain in your back, neck, shoulders, or legs, we will perform a thorough analysis of your posture, movement, and strength to pinpoint exactly what is causing your pain. From there, we will create an individualized treatment plan for you based on your specific needs, aimed atstrengtheningyourcore, improving your posture, and alleviating your pain.

Healthy Recipe

How You Can Strengthen Your Core



22717 SE 29th Street Ste D10 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


PRONE ALTERNATE ARM & LEG Lie flat on your stomach, arms above head. Lift one foot slightly off the ground. Now lift opposite armup slightly. Now lift head off the ground slightly - Keep chin tucked! Upper Body Stretch


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

How You Can Strengthen Your Core


There are also a few tips you can do on your own, either before PT treatments or in combination with them, in order to strengthen your core and relieve your pain. These include: 1. Improving your posture. Make sure to stand up frequently, at least every 30 minutes, and vary your positions of work throughout the day. Aim to correct your posture when sitting and standing, making adjustments as needed. 2. Avoiding injury. Make sure you know the proper way to lift, bend, and pick up objects, even if they are not heavy. It is important to lift with your legs, rather than your back. Our experts can show you proper body mechanics with everyday tasks. 3. Getting adequate rest and exercise. Every day takes a toll on your body, even if you don’t realize it. Sleep deprivation can actually worsen your pain tolerance and decrease your strength. Relaxing and sleeping helps your body to rejuvenate after a long day, and those hours before 12 a.m. are especially important. Exercising can help you fall asleep earlier, allowing you to wake up feeling refreshed the next day. By taking a walk for at least 30 minutes every day, you can get better sleep at night, in addition to improving your strength, flexibility, and heart health. 4.Eatingnutritiousmeals. Ifyouare inpain, it is incredibly important toeat the right foods.Apoordietcanaggravateyourpainbycausingfurther inflammation,especially wheneatingprocessedorfriedfoods. Instead,make itahabit toeatvegetables,fruits, and lean protein. It is also important to drink a lot of water, as dehydration can dry out your tissues. Keep a glass of water by your desk and refill it during the day so you (and your tissues) stay hydrated. 5. Getting expert help. The best solution for your back or neck pain is to restore proper movement, strength, and coordination for maximum results. At Advantage Physical Therapy our physical therapists are here to help you improve your function and relieve your pain. If you are looking to strengthen your core, relieve your pain, and improve your overall health, contact us today! Discover how our programs transforms your pain from a pressing problem to a distant memory, allowing you to live a happy, active and pain-free life.

Lasertherapyusesaprocesscalledphotobiomodulation. Unlike medications, laser therapy reduces pain without undesirablesideeffects. It isalso important topointout 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 treatments. With LightForce lasers, treatments are quick, usually 5-12 minutes depending on the size, depth, and acuteness of the condition being treated.


Back Pain Neck Pain Shoulder Pain

Foot Pain Knee Pain Post Surgery

MEDICAL NIGHT AUGUST 28TH • 7:00-8:00PM Kelsi Taylor PT, DPT will be fielding questions at the Medical Night hosted by Super Jock N Jill from 7pm- 8pm on August 28th.

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

Super Jock ‘n Jill is pleased to host local podiatrists, physical therapists, sports medicine doctors, massage practitioners in our store. Come join us at Super Jock ‘n Jill for Medical night at the Redmond location on Wednesday, August 28th from 7:00 pm - 8:00 pm for walking and running assessments, shoe advice, and injury prevention and treatment option advice. Our goal is to provide useful information to keep our customers healthy. We hope you take advantage of this opportunity, while using what you learn to make a better buying decision on your next pair of shoes. Check out our schedule. We hope to keep changes to a minimum, but we encourage you to call us to confirm appearances.


REDMOND Knee Pain • September 17th

SAMMAMISH Knee Pain • September 18th

We only have 20 seats available for the event. This event is FREE, but you must call to reserve your seat, so if you would like to attend, be sure to register now … call 425-883-9630. All 20 attendees for the Knee Pain Workshops will receive a Special Report: “ Top 10 Most Burning Questions For Pain”

Staff Spotlight: Justin Gale, PT, DPT, ATC

Register by calling or online at our website Redmond: (425) 883-9630 Sammamish: (425) 883-9631

Don’t delay! Seats are limited!

Justin Gale, PT, DPT, ATC graduated with his Bachelors of Science in Athletic Training from Mars Hill University and a Doctorate in Physical Therapy from Campbell University in Buies Creek, NC. During his time at Mars Hill and Campbell, Justin worked with multiple collegiate sports teams through athletic training coverage and community care clinic for injury prevention, sports performance, and rehabilitation. This education tied to clinical application provided him with a great background in treating orthopedic and sports injuries. Justin also continued his athletic career in swimming at Mars Hill University. Justin enjoys spending his free time with his wife Jessica, swimming, running, cycling, and exploring.

You Can Now Pay Your Bills Online! Patients can now pay bills with our new online billing system! Take advantage of our new feature today. Visit www. and click on the Pay Now tab! Patient Review “Twenty years ago I fell and it resulted in ACL replacement. Yet in one year, after considerable therapy I was as strong as ever. Unfortunately, last may I fell again, resulting in extreme pain in the knee and leg. Sarah Hall has provided excellent treatment for my knee and leg pain. After each session there was marked improvement. Now there’s no pain in walking. Even when I walk for miles there are no residual effects. My core is much stronger with the exercises she prescribed. I’m so grateful! Sarah is an excellent therapist!” - Judy Z.

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