Outpatient: A Stronger Core, Means A Healthier Body

NEWSLETTER IMPROVE YOUR HEALTH BY STRENGTHENING YOUR CORE

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NEWSLETTER

INSIDE: How Can I Strengthen My Core Muscles?

Improve Your Health By Strengthening Your Core

Sports Performance Training

How is your posture? Posture is an important part of everyday life that many of us tend not to focus on – Do you slouch in your desk chair, or slump at your computer while you do work? When you stand for prolonged periods of time, do you notice your stomach sticking out a bit? These are all signs of core muscle weakness that can affect your posture and cause pain in your back or neck. Your core muscles help you do a lot – from sitting, to walking, to doing a large number of physical activities. If your core muscles are weak, you may unknowingly be causing some damage to your body. Contact Outpatient Physical Therapy today to figure out how we can help you strengthen your core muscles and improve your overall health. What exactly are the core Packages: Performance Training 4 S ssions: $280 ($70ea) 8 Sessions: $520 ($65ea) 12 Sessions: $720 ($60ea)

muscles? When most people think of core muscles, they immediately think of the abdominals. However, the core is made up of much more than that! In fact, your coremuscles include your abdominal, lower back, pelvic, and gluteus muscles. The group of muscles that make up your core help with stabilizing your body, constructing your posture, and allowing your skeleton tomove properly. When any of the muscles within that group become weak, your body experiences an instability that makes it difficult for your body to function properly. As a result, you end up compensating by straining different areas of the body, most commonly the back and neck muscles. As a result, this leads to undesirable consequences, such as poor posture, fatigue, inflammation, or pain.

Endurance, Strength, Speed or Tactical 1 Session: $75, Buddy Session: $65ea

Sports Performance Training

www.outpatientpt.com The Athletic Performance programs are designed to be FUN and challenging, with specific movements that teach our kids the skills and disciplines that they can use in their chosen sport and in life. The sessions

When you are experiencing pain, sometimes it is necessary to seek the assistance of a trained professional in the field of human movement. At Outpatient Physical Therapy, our licensed physical therapists will conduct a physical evaluation to determine where the pain is rooted and what muscles must be strengthened in order to correct it. Whether you are feeling pain in your back, neck, shoulders, or legs, we will perform a thorough analysis of your posture, movement, and strength to pinpoint exactly what is causing your pain. From there, we will create an individualized treatment plan for you based on your specific needs, aimed at strengthening your core, improving your posture, and alleviating your pain. There are also a few tips you can do on your own, either before PT treatments or in combination with them, in order to strengthen your core and relieve your pain. These include: 1. Improving your posture. Make sure to stand up frequently, at least every 30 minutes, and vary your positions of work throughout the day. Aim to correct your posture when sitting and standing, making adjustments as needed. 2. Avoiding injury. Make sure you know the proper way to lift, bend, and pick up objects, even if they are not heavy. It is important to lift with your legs, rather than your back. Our experts can show you proper body mechanics with everyday tasks. 3. Getting adequate rest and exercise. Every day takes a toll on your body, even if you don’t realize it. Sleep deprivation can actually worsen your pain tolerance and decrease your strength. Relaxing and sleeping helps your body to rejuvenate after a long day, and How Can I Strengthen My Core Muscles?

those hours before 12 a.m. are especially important. Exercising can help you fall asleep earlier, allowing you to wake up feeling refreshed the next day. By taking a walk for at least 30 minutes every day, you can get better sleep at night, in addition to improving your strength, flexibility, and heart health. 4. Eating nutritious meals. If you are in pain, it is incredibly important to eat the right foods. A poor diet can aggravate your pain by causing further inflammation, especially when eating processed or fried foods. Instead, make it a habit to eat vegetables, fruits, and lean protein. It is also important to drink a lot of water, as dehydration can dry out your tissues. Keep a glass of water by your desk and refill it during the day so you (and your tissues) stay hydrated. 5. Getting expert help. The best solution for your back or neck pain is to restore proper movement, strength, and coordination for maximum results. At Outpatient Physical Therapy our physical therapists are here to help you improve your function and relieve your pain. If you are looking to strengthen your core, relieve your pain, and improve your overall health, contact us today! Call today to understand how you can remain active and find pain relief.

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8 Convenient Locations To Serve You! Covington

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Auburn 701 M St NE, Suite 102 Auburn, Washington 98002 Phone: (253) 833-8766 Fax: (253) 833-6748 4 5 2 7 2 3 8 6 4 2 1 9 5 7 3 2 1 4 5 8

Maple Valley 26837 Maple Valley-Black Diamond Road SE, Suite 200 Maple Valley, Washington 98038 Phone: (425) 413-4425 Fax: (425) 413-4429

Kent 8009 S. 180th Street, Suite 112

16720 SE 271st St, Suite 200 Covington, Washington 98042 Phone: (253) 630-5808 Fax: (253) 630-6438

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Kent, Washington 98032 Phone: (425) 226-7827 Fax: (425) 251-5757

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Amputee Therapy at OPT

EXERCISE ESSENTIALS

Christine Mattson, DPT, Amputee Therapist I love working with patients with limb loss because I enjoy being a part of the rehab team to get their life back on track.Therapy teaches them everything from their skin checks to independently putting on the

PRONE ALTERNATE ARM & LEG Lie flat on your stomach, arms above head. Lift one foot slightly off the ground. Now lift opposite arm up slightly. Now lift head off the ground slightly - Keep chin tucked! Strengthens Core

prosthesis to walking out in the community, and everything in between. Amputee Rehab is alsomore than just relearning how to walk and use the prosthesis. It’s also to get to help them with the grieving process of losing a limb and helping them realize that with time and effort, the patient can still do everything they could before, and sometimes even more.

8009 S 180th Street, Suite 112, Kent, WA 98032 P: 425.226.7827 | F: 425.251.5757

Always consultyourphysical therapistorphysicianbefore startingexercisesyouareunsureofdoing.

Patient Review

“My wife’s Therapist (Marina) is outstanding! Very knowledgeable, and really cares about my wife. All of the staff we have interacted with have been great. The front desk, the massage therapists, everybody! They have fun (with each other and with their clients). Yes they make you work, but they make it enjoyable. We absolutely recommend them!” - Jerry

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Covington Satellite 27005 168th Pl SE, Suite 200 Covington, Washington 98042 Phone: (253) 639-4788 Fax: (253) 639-4789 1 9 8 5 3 4 9 1 4 9 2

Renton 3901 NE 4th St. Ste 112 Renton, WA 98056 Phone: (425)616-3841 Fax: (425)390-7425

Puyallup 2930 S Meridian Suite 120 Puyallup, Washington 98373 Phone: (253) 445-2733 Fax: (253) 445-2399

Kent East Hill 13106 SE 240th Street, Suite 103

Kent, Washington 98031 Phone: (253) 631-1933 Fax: (253) 631-2094

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26837 Maple Valley-Black Diamond Road SE, Suite 200 Maple Valley, Washington 98038 INSIDE: How Can I Strengthen My Core Muscles?

Sports Performance Training

BETTER FASTER STRONGER

Packages: Performance Training Packages: Performance Trai ing

Endurance, Strength, Speed or Tactical 1 Session: $75, Buddy Session: $65ea Endurance, Strength, Sp ed or Tactical 1 Se sion: $75, Bu dy Se sion: $65ea

4 Sessions: $280 ($70ea) 8 Sessions: $520 ($65ea) 12 Sessions: $720 ($60ea) 4 Se sions: $280 ($70ea) 8 Se sions: $520 ($65ea) 12 Se sions: $720 ($60ea)

Sports Performance Training Sports Performance Training

Get Started Today! Call 425-413-4425 or email Hhumbyrd@outpatientpt.com coordination, focus, core strength, proper cool down, sports specific stretching, injury prevention and the importance of good nutrition. FREE Consultation! Get Started Today! Call 425-413- 425 or email Hhumbyrd outpatientpt.com and age a propriate focusing on all aspects of athleticism, proper warm up, sp ed, (ru ing mechanics), first step quickness, ag lity, strength, power, sports spec fi cond tio ing, balance, c ordination, focus, core strength, proper c ol down, sport spec fic stretching, injury prevention and the importance of g od nutr tion. FR E Consultation! The Athletic Performance programs are designed to be FUN and challenging, with specific movements that teach our kids the skills and disciplines that they can use in their chosen sport and in life. The sessions provide the kids with friendly competition to challenge them as they work hard to improve. The physical movements are sport and age appropriate focusing on all aspects of athleticism, proper warm up, speed, (running mechanics), first step quickness, agility, strength, power, sports specific conditioning, balance, The Athletic Performance programs are designed to be FUN and challenging, with spec fic movements tha teach our kids the skills and disciplines tha they can use in their chosen sport and in life. The sessions provide the kids with friendly compe tion to challenge them as they work hard to improve. The physical movements are sport

Howie Humbyrd Sports Performance Specialist, LAT/ATC, CSCS Howie Humbyrd Sports Performance Specialist, LAT/ATC, CSCS

Howie has been an athlete all his life, football, baseball, wrestling, soccer, motocross, and competitive softball. Howie Graduated from Eastern Washington University with a B.S. in Sports Medicine, and a B.S. in Exercise Science, with Minors in Health and Psychology. Howie has b en an athl te all his life, f otball, baseball, wrestling, so cer, motocro s, and compe tive softball. Howie Graduated from Eastern Washington University with a B.S. in Sports Med cine, and a B.S. in Exercise Science, with Minors in Health and Psych logy.

Massage Therapy Visit one of our Licensed Massage Therapists at a great low price! $ 75 $ 60 $ 50

per visit

per visit

Single Visit

Four Visits $240 Total

Eight Visits $400 Total

8 Convenient Locations To Serve You!

Puyallup 2930 S Meridian STE 120, Puyallup, Washington 98373 Phone: (253) 445-2733 Fax: (253) 445-2399 Renton 3901 NE 4th St. Ste 112 Renton, WA 98056 Phone: (425)616-3841 Fax: (425)390-7425

Kent East Hill 13106 SE 240th Street, Ste 103 Kent, WA 98031 Phone: (253) 631-1933 Fax: (253) 631-2094 Maple Valley 26837 Maple Valley-Black Diamond Road SE, Suite 200 Maple Valley, Washington 98038 Phone: (425) 413-4425 Fax: (425) 413-4429

Covington Satellite 27005 168th Pl SE, Suite 200 Covington, Washington 98042 Phone: (253) 639-4788 Fax: (253) 639-4789 Kent 8009 S. 180th Street, Suite 112

Auburn 701 M St NE, Suite 102 Auburn, Washington 98002 Phone: (253) 833-8766 Fax: (253) 833-6748 Covington 16720 SE 271st St, Suite 200 Covington, Washington 98042 Phone: (253) 630-5808 Fax: (253) 630-6438

Kent, Washington 98032 Phone: (425) 226-7827 Fax: (425) 251-5757

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