PRONE PRESS UP Begin by lying on your stomach with your hands beside your shoulders. Execute by pushing up with your arms, making sure to look up to the ceiling and arch your upper back. Return to start and repeat 10 times. Reduces Back Pain www.simpleset.net EXERCISE OF THE MONTH Try this movement if you are experiencing back pain
An insurance deductible is the amount of money that you must pay before your insurance company pays for your medical services. If your deductible is met, your Physical Therapy may not cost you anything. Patients with family plans or those who have had major surgeries or have a chronic illness are especially likely to have a $0 balance remaining on their out-of-pocket expenses. This means that the cost of physical therapy could be minimal or completely covered by the patient’s insurance plan. If you are close to or have met your insurance deductible for the year, then now is the time to come in for Physical Therapy! Are you feeling aches and pains? Need to work on your core? Let us help you get a head start for 2020. Contact us today to schedule your appointment with Limitless Physical Therapy Specialists! HAVE YOU MET YOUR ANNUAL INSURANCE DEDUCTIBLE?
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1. Keep moving. In addition to staying active, try to avoid sitting for prolonged periods of time. Remember: Too much sitting is hazardous to your health. Research shows that getting up for just five minutes every 30 to 60 minutes and performing light activity (say, pacing around the house or performing simple squat exercises) reduces the risk of diabetes and other heart disease risk factors. 2. Be creative and get rid of ‘all or nothing’ mindsets. The holidays are hectic, but do your best to avoid the ‘all or nothing’ mentality when it comes to healthful eating and physical activity. In reality, there is more than just one way to live healthfully and be active. During the holidays, get a bit creative with exercise and opt for fun ways that make physical activity a family affair. From exploring new group fitness classes to building physical activity into holiday traditions. Think outside the box when it comes to ways to have quality time with family and friends while also prioritizing your health. 3. Plan – and remember there is always time and opportunity for a workout. Plan your workouts for the week and note them in your schedule to assure they are a part of your day. Also, remember that some exercise is better than none. Rather than skipping the gym altogether, make time for a quick workout. From now until New Year’s Day, your schedule will likely be filled with family obligations, traveling and festive outings with all sorts of tempting treats. Even the most disciplined people can find it difficult to stick to their health and fitness routines. However, with these tips, you will be able to manage activity into your daily schedule with patience and time. STAYING PHYSICALLY FIT DURING THE HOLIDAYS
DR. BROOKE ARMSTRONG, DPT
Brooke was born and raised in Binghamton, NY where she discovered her passion and purpose for dance. She danced competitively year-round at various regional and national competitions in styles such as tap, jazz, contemporary, modern, and hip-hop. Brooke wanted to continue to explore her dance career alongside her interest in exercise physiology and attended The College at Brockport as a double major. Much of her extra-curricular time there was spent as a member of the dance team where she performed at sporting events and various collegiate competitions. Brooke continued on to complete her doctorate of physical therapy in
2019 from SUNY Upstate Medical University. In her free time she enjoys being outdoors as much as possible as well as listening to a variety of live music at her favorite local spots. She also enjoys challenging herself with various exercise modes such as hiking, biking, TRX, and weight training. “I became a physical therapist because I am so inspired by the human connection. I have personally discovered the therapeutic benefits of movement through dance and exercise and strive to be a positive guide for individuals on their unique and purposeful movement journey.” Please help us welcome Brooke to the team!
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