OrthosportsPT_Increase Your Energy By Getting Up & Moving

Health & Fitness We help people in pain return to normal naturally.

Are you in pain and want to know how physical therapy can help? Our therapists are happy to provide a free screening of your condition. Call 716.839.3705 (Amherst) or 716.634.1578 (Clarence) to schedule!

INCREASE YOUR ENERGY BY GETTING UP & MOVING TODAY!

Do you feel sluggish or fatigued, as if it’s difficult to motivate yourself to get moving? Do your sore muscles or achy joints just add to that lack of motivation? If so, your body may be experiencing some physical problems. Living a sedentary life is one of the main reasonswhy people report having low energy or feeling chronic day-to- day aches. Long car commutes, desk jobs, watching T.V. once you get home from work… many people live their lives this way, with very little physical activity. While it may not seem like it is making an impact at the time, this type of sedentary lifestyle can damage your body over time. Contact Orthosports Physical Therapy today to figure out how a consistent exercise plan can

increase your energy and help you live a healthier life! Why is physical activity so important? When you don’t participate in frequent physical activity, yourmuscles begin to weaken and over time they can even begin to atrophy. Inactive lifestyles also cause joints to become stiff and can alter the physiological chemical processeswithin your body. In fact, your circulation and lymphatic systems can slow down, which can pose harmful risks. These systemswork inproducing and excreting toxic wastes (such as cholesterol) and thesewastes can build upwhen the systems aren’t functioning as efficiently as they should.

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Call 716.839.3705 (Amherst) or 716.634.1578 (Clarence) to schedule today!

INCREASE YOUR ENERGY BY GETTING UP &MOVING TODAY! (Continued) Lack of movement and poor posture are the causes of several types of pain, including lower back pain, neck pain, hip pain, knee pain, shoulder pain, and headaches. A slumped posture can even change the shape of your spine over time, in addition to closing your shoulder joints and tightening up the tissues around your hips. These consequences can cause severe pain and may result in a host of other problems if lifestyle changes are not made. How can I get moving? There is one fundamental rule of the human body: it was made to move! There are several reasons why people may not want to participate in physical activity. Perhaps your body simply doesn’t move the way it used to, or perhaps painful areas of your bodymake it difficult tomove in theways you’d like. Whatever the case may be, the truth is that restriction in movement has the potential to lead to harmful health problems. Some easy pain-relief and energy-boosting steps you can take on your own include: 1. Decide to get up and get moving 2. Get up from your chair every 20 minutes and walk around, even if it is just for a few seconds. . alk or exercise at least 30 minutes very day. 4. Drink plenty of water. . tretch your legs, hips, spine, and neck for 10 minut s every day. There is one fundamental rule of the human body: it was made to move! There are several reasons why people may not want to participate in physical activity. Perhaps your body simply doesn’t move the way it used to, or perhaps painful areas of your bodymake it difficult tomove in theways you’d like. Whatever the case may be, the truth is that restriction in movement has the potential to lead to harmful health problems. Some easy pain-relief and energy-boosting steps you can take on your own include: 1. Decide to get up and get moving 2. Get up from your chair every 20 minutes and walk around, even if it is just for a few seconds. 3. Walk or exercise at least 30 minutes every day. 4. Drink plenty of water. 5. Stretch your legs, hips, spine, and neck for 10 minutes every day. Lack of movement and poor posture are the causes of several types of pain, in luding lower back pain, neck pain, hip pain, knee pain, shoulder pain, and hea aches. A slumped posture ca even chang the shape of your spine over time, in addition to closing your shoulder joints and tightening u th tissues around your hips. These consequenc s ca cause sev re pain and may result in a host of other problems if lif style hange ar not m de. How can I get moving? INCREASE YOUR ENERGY BY GETTING UP &MOVING TODAY! (Continued)

Call 716.839.3705 (Amherst) or 716.634.1578 (Clarence) to schedule today! Call 716.839.3705 (Amherst) or 71 .634.1578 (Clarence) to schedule today!

6. Don’t push yourself too far if you feel pain. 7. Make sure you are sitting properly at your desk or computer. 8. Take frequent breaks for breathing exercises. Inhale and exhale deeply. 9. Stretch your arms overhead frequently throughout the day. 10. Do strengthening exercises 2-3 times per week. In order to be healthy, there needs to be a large emphasis on movement. When your body is flexible, strong, well-balanced, and fueled by a nutritious diet, it is able to perform at its optimal levels. At Orthosports Physical Therapy, we are dedicated to helping you live the best life you can, and our movement experts would be more than happy to help you relieve your pain, re-align your body, and get moving once again. Schedule a consultation with one of our physical therapists today and get assistance in living amore physically active life! Give us a call today at our Amherst (716-839-3705) or Clarence (716-634-1578) locations.

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Relieve Pain In Minutes Try this exercise to relieve back pain.

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S IDELYING TRUNK ROTAT ION While lying on your side with your arms out-stretched in front of your body, slowly twist your upper body to the side and rotate your spine. Your arms and head should also be rotating along with the spine as shown. Follow your hand with your eyes. Hold for 20 seconds repeat 3 times on each side.

Exercises copyright of

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5 Health Benefits of Spring Cleaning! 5 Health Benefits of Spring Cleaning! 5 Health Benefits of Spring Clea ing! Health Ben fits of Sp ing Cl a i g!

1. Allergy Symptom Reduction. A thorough cleaning can greatly reduce the amount of dust in your home, which is helpful considering about 20 million Americans are allergic to dust mites according to the Asthma and Allergy Foundation of America. A 2014 study by the American College of Allergy, Asthma, and Immunity found that cleaning and decluttering your home can help you avoid allergy symptoms and make you feel more healthy. 2. Cleanliness Produces Happiness. Maybe you don’t enjoy the process of cleaning, but the end result will leave you smiling. A 2010 study at the University of California, Los Angeles found that having a clean home can improve your mood and reduce your risk of depression. Studies also show that doing housework for 20 minutes can reduce stress and anxiety by up to 20 percent. 3. Better Heart Health. If you’re looking for an easy way to support your heart health, just 30 minutes per day of light exercise (including low-intensity physical activities like household 1. Allergy Symptom Reduction. A thorough cleaning can greatly reduce the amount of dust in your home, which is helpful considering about 20 million Americans are allergic to dust mites according to he Asthma and Allergy Foundation of America. A 2014 study by the American College of Allergy, Asthma, and Im unity found that cleaning and ecluttering your home can help you avoid allergy symptoms and make you feel more healthy. 2. Cleanli ess Produces Happiness. Maybe you don’t enjoy the process of cleaning, but the end result will leave you smiling. A 201 study at the University of California, Los Angel s found that having a clean home can improve your mood and reduce your risk of depression. Studies also show that doing housework for 20 minutes can reduce stress and anxiety by up to 20 percent. 3. Better Heart Health. If you’re looking for an easy way to support your heart health, just 30 minutes per day of light exercise (including low-intensity physical activities like household 2. Cleanlines Produces Hap ines . Maybe you don’t enjoy the proces of cleaning, but he end result will eave you smil ng. A 2010 study at he University of Cali ornia, Los Angel s found that having a cle n home can improve y ur mo d and re uce your isk of depres ion. Studies al o show that doing housework for 20 minutes can reduce stre and anxiety by up to 20 percent. 3. Better Heart Health. If you’re lo king for an easy way to sup ort your hea t healt , just 30 minutes p r day of light exercise ( ncluding low-intensi y physical activit es lik household 1. Allergy Symptom Reduction. A th rough clea ing can greatly reduc the amount of dust in your home, which is he pful cons dering about 20 m llion Americans re allergic to dus mites according to the Asthm and Allergy Foundation of America. A 2014 stud by the American College of Allergy, Asthma, and I munity found that clea ing an decluttering your home can help you avoid allergy symptoms and make you feel more healthy. 2. Cleanliness Produces Ha piness. Maybe you do ’t enjoy the process of clea ing, bu th end result wi l l ave you smiling. A 2010 study at the University of California, Los Ang les found that having a clean home can improve your mood and reduce your risk of depre sion. Studies also show that doing housework for 20 minutes can reduce tre s a d anxiety by up to 20 percent. 3. Better Heart Health. If you’re looking for an easy way to support your heart health, just 30 minutes per day of light exercise (including low-intensity physical act vities like household 1. Allergy Sympto Reduction. A thorough cleaning ca greatly reduce the amount f dust in your h me, which s helpful considering about 20 million Americans are llergic to dust mites ac ording to the Asthma and Allergy Foundation of America. A 2014 study by the American College of Allergy, Asthma, and Immunity found that cleaning and decluttering your home can help you av id allergy sympto s and make you fe l more healt y.

chores, vacuuming, mopping, and scrubbing floors) can decrease your risk of heart disease by 24 percent. 4. Declutter and Do a Good Deed by Donating. An essential part of a successful spring cleaning is getting rid of old items that are no longer used or worn. Apply the rule of thumb that if you haven’t made use of something in a year, it’s time for it to go. Fill bags and boxes of things, then donate them to a local charity so they can still be beneficial to someone else. Giving to others is an act that is associated with greater self-esteem, lower stress levels, and overall happiness. 4. Declutter and Do a Good Deed by Donating. An essential part of a successful spring cleaning is getting rid of ld items that are no l nger used or worn. Apply the rule of thumb that if you haven’t made use of something in a year, it’s time for it to go. Fill bags and boxes of things, then donate them to a local charity so they can still be beneficial to someone else. Giving to others is an act that is associated with greater self-esteem, lower stress levels, and overall happiness. 4. Declutter and Do a G d De d by Donating. A es ntial part of a suc es ful pring cleaning s getting rid of old items that are no lo ger used or w n. Ap ly the rul of thumb that if you haven’t made use of something in a year, it’s time for it to g . Fill bags and boxes f things, then donate them to a local ch rity so they can still be beneficial to s meone els . Giving to others is an act hat is s ociated with great s lf- te m, lower stres l vels, and overall hap ines . 5. Get a Better Night’s Sleep. Do you have trouble sleeping at night? The National Sleep Foundation found in a recent poll that people who make their beds are 19 percent more likely to sleep well on a regular basis. Clean sheets with a fresh scent impacted 75 percent of those individuals polled. See what a difference spring cleaning can make by cleaning the clutter from your room and sleeping on some fresh sheets. 5. Get a Better Night’s Sleep. Do you have trouble sleeping at night? The National Sleep Foundation found in a recent poll that people who make their beds are 19 percent more likely to sleep well on a regular basi . Clean sheets with a fresh scent impacted 75 percent of those individuals polled. See what a differ nce spring cleaning can make by cleaning the clutter f om your room and sleeping on some fresh sheets. 5. Get a Better Night’s Sle p. Do you have trouble sle ping at night? The Nation l Sle p Foundation found in a recent poll that people who make their beds are 19 percent more like y to sle p w ll on a regular basi . Clean she t with a fresh scent impacted 75 percent of those indivi uals po led. S what a differenc spring cleaning ca m ke by cleaning the clutter from your o m and sle ping on some fr sh she t . 4. Declutter and Do a Good Deed by Donating. An ssenti l part of a successful spring clea ing is getting rid of old items that are no longer used or worn. A ply the rule of thumb that if you haven’t made use f somethi g in a year, it’s time for i to go. Fill bags and boxes of things, then donat them to a lo al charity so they can still b beneficial to s m one else. G ving to others is an ac that is associated with greater self-esteem, lowe tress levels, and overall ha pine s. 5. Get a Better Night’s Sleep. Do you have troubl sleeping at night? The National Sleep Foundati n fou d in a recent poll that people who mak their beds are 19 percent more likely to sleep well on a regular ba is. Clean sh ets with a fresh scent impacted 75 percen of those ind viduals polled. See what a diff r nce spring clea ing can make by clea ing the clutter from you room and sleepi g n some fresh sh ets. chores, vacuuming, mopping, and scrubbing floors) can decrease your risk of heart disease by 24 percent. chores, vacuuming, mo ping, and scru bing fl ors) can decr ase you risk of heart di ase by 24 percent. chores, vacu ming, mop ing, a d scrub ing flo rs) can decr as your isk of heart disea by 24 percent.

“As a ten year member of the United States Ski Team and a two time National Champion in the sport of Freestyle Skiing Aerials, I suffered a serious injury during a World Cup event held in China. Eight weeks before the Olympic Games I fractured my left femur into three pieces. On December 16, 2005 my athletic career came to a quick stop. On January 17, 2006, I came to Orthosports to begin my extensive rehabilitation. I chose Orthosports because of their high quality of service, their care for people, experience, professionalism, and their facility. Working in the pool for water therapy has been absolutely amazing. The pool program allowed me to gain movement helping me to progress much faster with my rehab. With the help from physical therapists Peter Young and Donna Gulick, I am continuing to gain my strength back. Together, we are looking forward to putting me back on the top of the World! As an elite athlete, I highly recommend Orthosports for your therapy. Thank you for all of your help, Peter and Donna.” - K. H. “Thank you for all of your help, Peter and Donna.” PATIENT SUCCESS SPOTLIGHT “As a ten year member of the United Sta es Ski Team and a two time National Champion in the sport of Freestyle Skiing Aerials, I suffered a serious injury during a World Cup ev nt held in China. Eight weeks before the Olympic Games I fractured my left emur into three piec s. On December 16, 2005 my athletic areer came to a quick stop. On January 17, 2006, I came to Orthosports to begin my extensive rehabilita ion. I chose Orthosports because of their high quality of service, their care for people, xperience, professionalism, and their facility. Working in the pool for water therapy has been absolutely amazing. The pool program allowed me to gain movement helping me to progress much faster with my rehab. With the help from physical therapists Pet r Young and Donna Gulick, I am continuing to gain my strength back. Together, we are looking forward to putting me back on the top of the World! As an elite athlet , I highly recom end Orthosports for your therapy. Thank you for all of your help, Pet r and Donna.” - K. H. “Thank you for all of your help, Peter and Don a.” PATIENT SUC ES SPOTLIGHT “As a t n year ember of the United States Ski Te m and a two time National Champion in the sp rt of Freestyle Skiing Aerials, I suffered a serious injury during a World Cup event held in China. Eight w eks before the Olympic Games I fractured my left femur into thr pieces. On December 16, 2 05 my athleti ca eer came to a quick stop. On J nuary 17, 2 06, I came to Orth sports to begin my extensive rehab l tation. I chose Orth sports because of the r high quality of service, their care for eople, xperi nce, profe sionalism, and their fac lity. Worki g in the p l for wa er therapy has b en absolutely amazing. The p ol p ogr m allowed me to gain movement helping me to p ogre s much faster with my rehab. With the help from physical therapists P ter Young and Donna Gulick, I am continuing to gain my strength back. Together, we are l oking forward to putting me back on he top of the World! As an eli e athlete, I highly recommend Orth sports f r your therapy. Thank y u for all f your help, Peter and Do na.” - K. H. “Thank you for all of your help, P ter and Do na.” PATIENT SU CE SPOTLIGHT “As a ten year me b r of the United States Ski Team and a two time National Champion in the sport of Freestyl Skiing Aerials, I suffered a serious njury during a World Cup event held in China. Eight we ks before the Olympic Games I fractured my left femur into thre pieces. On Decemb r 16, 20 5 my athletic care r came to a quick stop. On January 17, 20 6, I came to Orthosports to begin my ext nsive rehabil tation. I chose Orthosports because of their ig quality of servic , th ir care fo peopl , experi nc , profes ionalism, and their facil ty. Working in the po l f r water therapy has be n absolutely am zing. The pool pr gram allowed m to gain movem nt helping me to progres much faster with my rehab. With e lp from physical therapists Peter Young and Don a Gulick, I am conti u g to ain my strength back. Together, w are lo king forward to put ing me back on the top f the World! As an elit athlete, I hig ly recommend Orthosports for your therapy. Thank you for all of your help, Peter and Don a.” - K. H. Thank you for al of your hel , Peter and Don a.” ATIENT SUC ES POTLIGHT

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Keeping Your Health In Mind! At Orthosports Physical Therapy, we are closely monitoring the rapidly changing conditions & government response to COVID-19. Our goal during this difficult time is to protect every person from the risk of infection who enters any of our offices while remaining true to our mission of improving and sustaining the well-being of our clients. It is very important to maximize your recovery and achieve your personal, recovery goals. We have developed a plan to identify potential hazards and reduce the chance of infection. We ask for your assistance in the following ways: • If you are sick and/or exhibit fever, cough, shortness of breath, please notify a member of our staff before entering the office (if possible). We may need to reschedule you. Call the office you normally attend. If you are unsure, please call us. We have d veloped a plan to identify potential hazards and reduce the chance of infection. We ask for your assistance in the following ways: • If you are sick and/or exhibit fever, cough, shortness of breath, please notify a member of our staff before entering the office (if possible). We may need to reschedule you. Call the office you normally attend. If you are unsure, please call us. • Our Senior friends should be extra cautious especially if you have significant health issues. Speak with your PCP if you are unsure about leaving your home for physical therapy, attending the gym/MOG or massage therapy. • Our Senior friends should be extra cautious especially if you have significant health issues. Speak with your PCP if you are unsure about leaving your home for physical therapy, attending the gym/MOG or massage therapy. • Please wash/disinfect your hands when you enter a facility. Please be sure you disinfect equipment before & after each use. We have viricide (Virus killer) & bactericide (Bacteria killer) spray. Spray bottles are readily available. • If you notice anything of concern related to cleanliness or risk of disease transmission, please notify the staff promptly. • Please wash/disinf c you hands when you ent r a facility. Please be sure you disinfect equipment before & after each use. We have viricide (Virus killer) & bactericide (Bacteria killer) spray. Spray bottles are readily available. • If you notice anything of concern related to cleanliness or risk of disease transmissio , please no ify the staff promptly. • We have notified our staff n t to come in if they are ill or exhibiting symptoms consistent with COVID-19 or flu like symptoms. This may change how we make appointments but may be necessary to protect everyone. Please be patient • We have notified our staff not to come in if they are ill or exhibiting symptoms consistent with COVID-19 or flu like symptoms. This may change how we make appointments but may be necessary to protect everyone. Please be patient • We have notified our staff not to come in if they are ill or exhibiting symptoms consistent with COVID-19 or flu like symptoms. This may change how we make appointments but may be necessary to protect everyone. Please be patient with us if changes are made in the chedule. • Call us if you must change your schedule. • We are ope for business unless there is an order to close. This is a time for vigilance in preventing the spread of the disease, but NOT a time for panic. We will make every effort to continu op r tions without nt rruption and minimal inconvenience. Thank you i advance f r your help & co eration. With Confidence and Assurance, Donna Gulick , DPT & Peter Young, DPT with us if changes are made in the schedule. • Call us if you must change your schedule. • We are open for business unless there is an order to close. with us if changes are made in the schedule. • Call us if you must change your schedule. • We are open for business unless there is an order to close. This is a time for vigilance in preventing the spread of the disease, but NOT a time for panic. We will make every effort to continue operations without interruption and minimal inconvenience. Thank you in advance for your help & cooperation. With Confidence and Assurance, Donna Gulick , DPT & Peter Young, DPT This is a time for vigilance in preventing the spread of the disease, but NOT a time for panic. We will make every effort to continue operations without interruption and minimal inconvenience. Thank you in advance for your help & cooperation. With Confidence and Assurance, Donna Gulick , DPT & Peter Young, DPT • Our Senior friends should be extra cautious especially if you have significant health issues. Speak with your PCP if you are unsure about leaving your home for physical therapy, attending the gym/MOG or massage therapy. • Please wash/disinfect your hands when you enter a facility. Please be sure you disinfect equipment before & after each use. We have viricide (Virus killer) & bactericide (Bacteria killer) spray. Spray bottles are readily available. • If you notice anything of concern related to cleanliness or risk of disease transmission, please notify the staff promptly. STAY TUNED FOR OUR NEXT WORKSHOPS Due to COVID-19, all previously scheduled workshops have been cancelled at this time. STAY TUNED FOR OUR NEXT WORKSHOPS Due to COVID-19, all previously scheduled workshops have been cancelled at this time. Be on the lookout for our next workshops by checking our website at: e on the lookout for our next workshops by checking our website at: orthosportspt.com/workshop Be on the lookout for our next workshops by checking our website at: orthosportspt.com/workshop rt osportspt.co / orkshop Ke ping Your ealth In Mind! At Orthosports Physical Therapy, we are closely monitoring the rapidly changing conditions & government response to COVID-19. Our goal during this difficult time is to protect every person from the risk of infection who enters any of our offices while remaining true to our mission of improving and sustaining the well-being of our clients. It is very important to maximize your recovery and achieve y r personal, recovery goals. i r lt In ind! At Orthosports Physical Therapy, we are closely monitoring the rapidly changing conditions & govern t response to COVID-19. Our goal during this difficult time is to prot person from the risk of in ection who enters any of our offices while remaining true to our mission of improving and sustaining the well-bein f our clients. It is very important to maximize your recovery and achieve your personal, recovery goals. We have developed a plan to identify potential hazards and reduce the chance of infection. We ask for your assistance in the following ways: • If you are sick and/or exhibit fever, cough, shortness of breath, please notify a member of our staff before entering the office (if possible). We may ne d t reschedule you. Call the office you normally att nd. If you are unsure, pleas all us. S E W KSHOP t I - 9, l previous y scheduled workshops have been cancelled at this time.

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