Choice PT: PT In Your PJ's!!!

Move to Live Your Resource to Moving Well and Living Life PT IN YOUR PJ’S!!!

INSIDE: • PT IN YOUR PJ’S!!! • Simple Tips To Relieve Your Aches And Pains The year is 2008. I’m a student Physical Therapist (with much less gray hair) and I’m wrapping up my first clinical rotation as part of my graduate work. After each initial examination we set people up with their home exercise program based off of our assessment. At this clinic, that consisted of shuffling through an enormous box of alphabetized exercise cards, pulling out the ones I needed, arranging them on a copy machine and printing a copy for the patient. That was the deal. (continued inside)

• Patient Success Story • Healthy Posture Tips

Move to Live Your Resource to Moving Well and Living Life


(continued from outside) Fast forward to 2020 and as of this writing, we’ll be completing 50 telehealth physical therapy sessions at Choice after initiating the program one week ago. It is no secret, much has changed in the world over the past two months. Despite all that has changed our purpose at Choice remains constant. We are a company that exists to help people in our communities to move well so they can get back to living their lives. Living life can mean different things to different people. Maybe you’ve had to cut back your daily walks because your back has been bothering you too much. Maybe you’d love to repaint the bathroom during this downtime but your shoulder has been bothering you too much. Each person has an individual circumstance with individual goals and that is one of the most rewarding aspects of our profession. Again, our purpose is unchanged but we, like many other companies, have needed to adapt during these times. Unsure as to what telehealth is? You’re not alone. Telehealth can be done through a variety of platforms but most commonly involves you and your physical therapist discussing your concerns, assessing your

movement, and implementing a treatment plan through your phone, tablet or computer. These sessions have proved to be super valuable to ensure you don’t lose momentum with your PT plan. Others have found it great to see exactly where your body is compensating and get set up with an exercise plan to target your goals. That’s right, you can get the same great Physical Therapy experience from the comfort of your own home! Isn’t technology great?

Interested in learning more about telehealth (which a number of insurance companies are waiving the patient responsibility for...that’s right, no copay, no deductible, no co-insurance)? In person or through a computer screen, we’re here for you. Give us a call to make social distancing as productive as you can!

Stay safe. Stay healthy.

Normal is right around the corner! Joe


• Sleep! - This is probably the easiest step you can take to relieve common aches. Your body chemistry is delicate, and not getting enough sleep can affect that. This prevents your muscles and tissues from functioning as they normally would, resulting in stiffness, soreness, or achiness. • Stay hydrated - Drinking water is an important part of living a healthy, pain-free life. When you are dehydrated, your tissues become drier, which slows down normal chemical processes in your body. Your body is 70% water and your muscles are 80% water. When you don’t drink enough water, your body can become achy due to dryness. In order to stay hydrated, you should drink 1/2 your body weight in ounces every day. • Maintain a healthy diet of fruits and vegetables - Fruits and vegetables with bright colors often have a higher concentration of antioxidants and vitamins. By keeping these a consistent part of your diet, you can better assist your body in both repairing itself from pain or injury, as well as providing a preventative. Fruits and vegetables help your body in maintaining its normal functions. • Exercise regularly - Exercise allows your body to efficiently pump blood around your body. When you exercise on a consistent basis, muscles and joints remain warm, lowering the possibility of them becoming tight. • Keep a good posture - Slouching causes stress on the shoulders and neck, which can cause pain or achiness. If you sit at a desk or computer, it is important to get up every 30 minutes for a few seconds to stretch. Moving around or simply standing up after a while is a great way to maintain a good posture, even if you don’t have a very active day.

• Get a physical therapy consultation - If your aches and pains are persistent and aren’t going away despite your best efforts, it may be time to consult a physical therapist. They will help you determine the best course of action for your specific needs. How physical therapy will help: A consultation with a physical therapist will allow you to address the issues that you’re facing. It is always better to figure out the cause of your pain early on, rather than waiting until it gets worse. The earlier you make an appointment, the easier the treatment will be. Your physical therapist will give you a muscle and joint evaluation to discover problem areas and determine exactly what may be causing your aches and pains. From there, they will create a personalized treatment plan for you that will help alleviate your aches. They are dedicated to your progress and genuinely want to see you feel better - so why wait?

Say goodbye to your daily aches and pains with physical therapy today!

Try this movement if you are experiencing back pain. Exercise Essentials Try this exercise to relieve your back pain.

Patient Success Story

LOWER TRUNK ROTATIONS Lying on your back with your knees bent, gently rock your knees side- to-side. Perform this 10-15 times in each direction. Stretches Lower Back


Quick tips to help make sitting in front of a computer more comfortable: • Keep your monitor at eye level, and place your keyboard close to your body. • Sit in a chair with back support to avoid slumping • Hips should be higher than your knees •Make sure your feet are firmly planted on the ground, or use a footstool if your feet don’t reach the ground • If possible, use a desk that can be converted to a standing desk to lessen the strain on your spine Quick tips to help make talking on the phone comfortable: • Avoid tilting your head or holding a phone between your ear and shoulder • Use a headset or headphones when possible to keep your head in a neutral position. • Use a speakerphone when able to avoid tilting your neck General Tips • Set an alarm to take standing or walking breaks every 30-45 minutes • The BEST posture is the one that is always changing!


For the 3rd year in a row you’ve stepped up BIG for this years *We Care* Teddy Bear drive. In recognition of April’s Sexual Violence Prevention Month, Albany Med, UAlbany, and community members (like us) collected bears to support the survivors of sexual and physical assault. The stuffed animals will be packed in “survival kits” also containing clothing, toiletries, journals, and gift cards to comfort survivors leaving the hospital. By supporting our #Choose2GiveBack campaign each survivor of sexual assault leaves Albany with dignity and the knowledge that they are supported by a community that cares. THANK YOU!!

Gratefully, Erin <3

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