Eastside Rehab. Staying Active & Better Balanced

STAYING ACTIVE + BETTER BALANCED A L S O I N S I D E : How Physical Therapy Can Help • How To Make Hydration A Habit • Healthy Recipe Exercise Essentials • Patient Success Spotlight • Free Consultation Offer!




There are a million and one tips that are passed down generation to generation about the key to a long and successful life. Some say the secret to a long and happy life is to focus on family; others say it all comes down to finding the right career. Whatever choices you make in your life, and whatever your values are, there are several fundamental truths that are almost always accurate: To stay healthy, you must stay active, and to stay happy, you must stay balanced. MENTAL AND PHYSICAL BALANCE Staying active and staying balanced in many ways go hand in hand. Staying active refers to the amount of activity that you engage in daily. This of course can refer to how much time you spend at the gym, but it can also refer to how many steps you take in a day, how often you find yourself running around the office, and how frequently you head out to the backyard to run around with your children or your dog. Balance in many ways works on the same principles. There are some activities that you do every day because you have to do them — work often falls into this category, as do household chores. But what about the activities that you simply love to do? What about the activities that you enjoy?


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“Eastside Rehab differs from other clinics in that you get a full hour with the PT. They don’t pawn you off to some assistant to do the basics. They sit with you, walk through your challenges, suggest new ideas to try things, and more. It’s a full end-to-end type clinic, with the focus on care and recovery. The staff, both front office and PT, is consistent, kind, and was a breath of experience. If you need a custom bike fit or orthotics, or are recovering from back surgery, or are a young student athlete, they’ve got you covered.” - Mitch L.

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to do at home, like the dishes or the laundry. Then really think about how much time you are spending doing the things that make you feel better — including those hobbies that you love, but also being active and engaging with the people you care about. Part of becoming a more balanced person means finding ways to spend your time more wisely and taking more time for yourself as needed. IT’S NEVER TOO LATE You don’t need to grow up as an athlete to enjoy exercise as an adult. There is no point in your life where it is too late to start being more active than you currently are. There are plenty of ways to incorporate light activity into your lifestyle, such as:

Think about the last time that you sat down with a book that you loved and made yourself a cup of tea or coffee and really enjoyed the moment. Perhaps it isn’t reading that you wish you had more time for, but instead it is a garden that has grown weeds as it has been neglected. It could be a project at your home that you have looked forward to completing or an old car that you’ve wanted to fix up. There are special hobbies and interests that appeal to each of us, and spending time with those hobbies can help you live a more balanced life. Alongside with the task of becoming more mentally balanced with the things that you spend time with in your life is the challenge of becoming more physically balanced. There are certain markers that typically indicate trouble with maintaining balance, such as frequently tripping and falling or feeling dizzy when standing too long. But even if you are not having fundamental issues with your ability to stay balanced in this way, you may still have difficulty with whole-body balance. Yoga is a great form of exercise to use to improve your ability to balance, as yoga helps to strengthen core muscles and improve coordination.

• Taking a walk in the evening with your family

• Wearing a pedometer and trying to take more steps every day

• Joining your local community center and using the pool to swim laps several times a week

You can improve your physical balance by:

• Engaging in light weight training at home before work

• Increasing muscle strength • Improving stamina

• Improving core strength • Practicing balancing techniques

• Taking a yoga class

These are just several examples of how you could incorporate more activity into your lifestyle without making many large changes to your way of life. If you feel that your physical health or an old injury is holding you back from being active, contact us. Working with a physical therapist can help you achieve improved balance and a healthy lifestyle. Learn more by calling 425.576.8180 or visiting eastsidesportsrehab.com today!

In addition, taking steps to ensure that you are getting a full night of rest, that you are exercising regularly, and that you are eating a healthy diet are all strong components to ensuring you are well-balanced. Think about the percentage of time that you spend working during the week. For most people this number is well over 40 hours per week! Then consider how much time is spent driving to and from work and around town on errands, and then consider the time spent doing things you have

EXERCISE ESSENTIALS Perform This Exercise To Relieve Neck Pain

REDEEM THIS COUPON FOR A FREE CONSULTATION! Call Eastside Sports & Rehabilitation at 425.576.8180 or visit our website at eastsidesportsrehab.com to schedule! “got pain?”

CERVICAL RETRACTIONS Stand with your back against a wall. Position a rolled up towel behind your neck. Tuck chin like you are nodding ‘yes’. Draw your chin closer to the back of your throat. Repeat 3 times.

Alwaysconsultyourphysical therapistorphysicianbefore starting exercises you areunsure ofdoing.



Many people are too busy with summer plans to pause for a snack, let alone water break, to the point where one may forget to quench their thirst; however, it’s important to stay hydrated as it can help you maintain your energy and focus and keep your body healthy. To give your drinking habits the attention they deserve, try these simple ways to stay hydrated this summer: 1. Always carry a water bottle. If you have a bottle within arm’s reach, it’s very likely that you’ll mindlessly sip from it throughout the day, without having to make a conscious effort. 2. When you’re feeling frazzled, grab a glass of cold water. Studies show that people instantly feel more alert after drinking H2O. 3. Sip on a mug of herbal tea every evening. If you make this a habit, you’ll add an extra cup of fluid to your body every single day. 4. Eat a diet rich in whole foods. By eating foods like vegetables, fruits, and yogurt, you’ll automatically increase your fluid intake. Also, as aging impairs the body’s natural thirst mechanisms, it is especially important for elderly adults to drink water to avoid becoming dehydrated. These tips should make hydration a habit in your life.

Kaitlin Stewart DPT, SCS, CSCS

We are happy to announce that Kaitlin Stewart, DPT, SCS, CSCS is back at Eastside Sports Rehab. Kaitlin’s professional focus has been outpatient orthopedic physical therapy, with a specialty in pediatric and adolescent sports medicine. Kaitlin is a board-certified Sports Certified Specialist and has had the opportunity to work with a variety of middle school, high school, and collegiate athletes. During her professional career Kaitlin has developed a passion for treating patients with scoliosis and is a certified Schroth Specialist (C1 and C2) focusing on pediatric, adolescent, and adult scoliosis.


INGREDIENTS • 1 cup frozen chopped spinach, thawed

• ¼ tsp salt • ¼ tsp ground pepper • 4 small hamburger buns • 4 tbsp tzatziki • 12 slices cucumber • 8 thick rings red onion (about ¼-inch)

• 1 lb 93% lean ground turkey • ½ cup crumbled feta cheese

• ½ tsp garlic powder • ½ tsp dried oregano

DIRECTIONS Preheat grill to medium-high. Squeeze excess moisture from spinach. Combine the spinach with turkey, feta, garlic powder, oregano, salt and pepper in a medium bowl; mix well. Form into four 4-inch patties. Oil the grill rack. Grill the patties until cooked through and no longer pink in the center, 4 to 6 minutes per side. (An instant-read thermometer inserted in the center should register 165°F.) Assemble the burgers on the buns, topping each with 1 tablespoon tzatziki, 3 cucumber slices and 2 onion rings.

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