RecoveryPT_Relief from Your Shoulder, Elbow, & Wrist Pain

Wand Shoulder Flexion Lying on your back and holding a wand, palms face down on both sides, gently raise the wand overhead in a gentle motion. Hold for 3 seconds and slowly lower wand to starting position. Repeat 5 times. EXERC I SE ESSENT I ALS TRY THIS EXERCISE TO INCREASE YOUR RANGE OF MOTION

DR. RYANWHITE DPT STAFF SPOTLIGHT

RyanearnedhisdoctoratefromColumbia University with a specialization in Orthopedic Rehabilitation. While at Columbia, he was part of the research team that worked on determining the impact of various co-morbidities on prosthetic function in people who have undergone amputations. This research was presented at the 2019 APTA Combined Sections Meeting in Washington D.C. where Ryan and another colleague were chosen to represent the research team. Before attending Columbia, Ryan earned his undergraduate degree in applied Physiology and Kinesiology from the University of Florida where he graduated with honors. During his time at the University of Florida he assisted in the Applied Neuromechanics Laboratory working on research to further the rehabilitation of those individuals with Parkinson’s Disease funded by the Michael J. Fox Foundation. Ryanalsocompletedan8–week intensiveclinicalrotation inFunctional Manual Therapy through the Institute of Physical Art. Ryan grew up playing volleyball, golf, and running cross country. This combination has allowed him to appreciate how a well rounded approachtophysicalfitnesscanhelpprevent injuries.Heparticipated in intramuralbasketballatbothColumbiaandtheUniversityofFlorida andwascaptainofhis intramuralvolleyballteamatFlorida.WhileRyan is not in the clinic, he enjoys playing beach volleyball in Central Park, playing pick-up basketball, hiking, traveling, and cooking. Dr. White is a Doctor of Physical Therapy at our Upper East Side clinic. Call (212) 831-3315 to schedule an appointment with Dr. White, today!

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

GROCERY SHOPPING FOR HEALTHY OPTIONS

DIRECT ACCESS WHAT DOES IT MEAN? Physical Therapy is Easier to Get Than You Think! • A physician referral • Therapy may begin

Produce. Spend the most time in the produce section, the first area you encounter in most grocery stores. Choose a rainbow of colorful fruits and vegetables. The colors reflect the different vitamin, mineral, and phytonutrient content of each fruit or vegetable. Meat, Fish, and Poultry. Two servings of fish are recommended a week. Be sure to choose lean cuts of meat (like round, top sirloin, and tenderloin),opt forskinlesspoultry,andwatch your portion sizes. Dairy. Dairy foods are an excellent source of bone-building calcium and vitamin D. There are plenty of low-fat and nonfat options to help you get three servings a day, including drinkable and single-serve tube yogurts, and SHOP WELL FOR YOURSELF

pre-portioned cheeses. If you enjoy higher-fat cheeses,noproblem— justkeepyourportions small. Shoptheperimeterofthegrocerystore, where fresh foods like fruits,vegetables,dairy,meat, and fish are usually located. Avoid the center aisles where junk foods lurk. Choose “real” foods, such as 100% fruit juice or 100% whole-grain items with as little processing and as few additives as possible. Ifyouwantmoresaltorsugar,add ityourself. Planahead forsuccess. Beforeyou setout for the market, plan your meals for the week, and createa listtoshopfrom. Ittakesafewminutes, butsaves time inrunningback to thestore for missing ingredients.

with a full evaluation by a licenced physical therapist • Patients sent by their physician can choose where they want to receive therapy

no longer needed, whether you want a check-up, suffered a recent injury, or if you want to improve your overall health and wellness

Don’t let your pain hold you back. Call us today at (917) 763-7825 or visit our website at www.recoverypt.com.

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