AdvancedPT.Tips for Getting Back to Your Normal Activities

HEALTH & FITNESS The Newsletter About Your Health And Caring For Your Body


Tips For Returning To Daily Physical Activities Patient Results • Exercises To Strengthen Muscles ALSO INSIDE

The Newsletter About Caring for Your Health NEWSLETTER


Things are opening back up in the world — are you ready? With summer in full swing just as stay-at-home orders are starting to get lifted, it’s likely that you’ll find yourself back in the summer activities we all know and love. From backyard BBQ games to beach activities to 4th of July excursions, we want to make sure you’re in your best shape for the summer after sitting through quarantine. It is possible that the sedentary lifestyle that many of us have

experienced since being quarantined can lead to more aches, pains, and discomfort than onemay think. That’s why it’s important to make sure you’re being safe when getting back into physical activities, in order to avoid unwanted injuries that could take you away from the fun. Inside are some tips for getting back into normal daily activities. As always, if you have any questions or if you’d like additional information, don’t hesitate to contact Advanced Physical Therapy

Look inside to learn more about our FREE physical therapy screening and return to a pain-free, active lifestyle!


You, like the rest of us, are probably biting at the bit to return to your normal routine and get moving again. Follow our tips to get back into the swing of things without injury! • Take personal inventory. Before getting back into the full swing of your normal physical activities, it is important to take a personal inventory of your body to understand how it feels. Make sure to identify any new aches or pains that have stemmed from lack of activity, poor posture, or new quarantine activities. By working with a physical therapist, you can minimize these newfound aches and pains, so you can be successful when getting back into your physical activities this summer. • Baby steps at first. If you haven’t been participating in the same type of vigorous physical activity you used to be accustomed to, it is important to begin with baby steps. Start small in the beginning and build up from there. When you push your body past its current limits, you make yourself more prone to injuries because your body is not prepared for the physical demands being asked of it. A physical therapist can help identify impairments and modify your routine, so it is specific for you and your activity goals. • Keeping the correct form. Nomatter what type of physical exercise you are trying to get back into, form is a crucial part of it. Proper form could mean the difference between physical progress or injury. Your ability to safely perform any movement is reliant on great posture and proper body positioning. When living the sedentary lives that we all currently are, it is possible for your natural posture to shift a bit.

A physical therapist can also help you improve your formduring exercise by addressing any issues you may have while sitting, standing, twisting, bending, running, jumping, or lifting. Your physical therapist will create targeted exercises and stretches for you to improve your current form and limit the amount of impact on your joints during exercise. • Getting back to your weight goal. It is no secret that this quarantine will cause many of us to lose some muscle mass and put on some more weight. With help from a physical therapist, you can set up an exercise regimen that will help you shed some pounds and maintain a healthy weight, taking off the added stress on your joints that may have developed during the stay-at-home orders. Your physical therapist will customize an exercise plan for your specific needs, which may include stretching, aerobic exercise, weight training, or pain relief treatments if necessary. This will help in reaching your targeted weight and decreasing pressure on vulnerable parts of your body. READY TO GET STARTED? If you are looking for a physical therapist to help you get back into shape after quarantine, or if you’d like extra precautionary tips for returning to daily life, contact us at Advanced Physical Therapy today to discover how we can help you achieve your fitness goals after being sedentary. At Advanced Physical Therapy, we want your summer to be fun, exciting, and injury free! Call us today to schedule a consultation or speak with one of our licensed physical therapists.

CALL TODAY: 316.283.7187 (Newton Location) or 620.327.3482 (Hesston Location) Do you want a natural solution to improving your health? Gain your freedom from pain medication and avoid costly surgery with physical therapy! Mention or bring in this coupon today for a FREE Physical Therapy Screening! We can help you: Naturally relieve stiffness and swelling. Prevent aches and stiffness. Be more active with your friends and family. Have more energy. Feel better at work.

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Exercise Essentials Try these exercises to improve your strength.

Strengthens Core

Patient Results

I neverhavepain! I get agreat nightssleepeverynight. Before therapy, I had a lot of pain, just had surgery on right hip which was a complete replacement. Since therapy, I feel great, walking without cane or water. When I lay down in bed, I never have pain! I get a great nights sleep every night. Overall I feel great! Staff were always very professional, I never didn’t look forward to coming to therapy. I would recommend it to everyone!” —O.L. My therapy sessionshave relievedmy sciaticapain. Before therapy, I had severe sciatica nerve pain. It affected my daily tasks on the farm and made it difficult to walk or stand. Since therapy, my therapy sessions have relieved my sciatica pain and have helped me with limbering up my joints and making it easier to get around. I have been so pleased with the results!” —J.H. Since therapy, I feel stronger! Before therapy, due to major issues with both of my knees. I was weak, stiff, over-compensating with my hips and in tremendous pain. It was obvious with my gait and lack of strength that I needed physical therapy. Also, after sitting for a brief period, everything would lock up; I wouldn’t be able to walk for a bit. Since therapy, I feel stronger! Because of that, I’m able to walk faster and do so much more. I’m no longer freezing up after sitting. Also, I’m more hopeful for the future as I have many strategies to help me maintain strength.” —M.B.

Exercises copyright of

FRONT PLANK FOREARMS & FEET Lie on your stomach with elbows bent. Your legs should be straight out behind you with your feet together. Raise up on your forearms and toes. Create a nice straight line with your body from your head to your heels. Concentrate on tucking your pelvic to engage your abs, squeezing your glutes and quads to keep your legs straight, and squeezing your legs together as you hold. Hold for 20 seconds and repeat 3 times.

Strengthen Shoulders

Exercises copyright of

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ARM FLY Lay flat on your stomach with your arms at your side. Lift your chest and your arms off the floor then slowly move your arms to a “T”. Repeat 10 times.

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