Beat Stress with These 4 Simple and Effective Tips!

Stress is a common part of life, but chronic stress is not normal and leads to negative health effects. Chronic stress keeps the body in “fight or flight” mode, causing muscle soreness, fatigue, sleep disturbances, immune system issues, appetite changes, and brain fog.

To help prevent this, here are some helpful tips to alleviate stress:

  • Meditation & deep breathing: Slowing down your breath and practicing mindfulness stimulates the calming branch of your nervous system.n
  • Movement: Pick an activity such as yoga, pilates, walking, running or strength training and try to participate a few times each week. Movement can help regulate “feel good” hormones and endorphins!n
  • Social Connection: Make sure you are taking time to connect with loves ones, whether it is a phone call to a family member or going out with friends.n
  • Prioritize Sleep: Sleeping allows our system to rest and reset. If we are not getting adequate sleep, it is hard for our nervous system to regulate hormones.n

In the busy world we live in, slowing down and taking a bit of time each day is important for our health and wellbeing!

Injury to Recovery, Andi’s Physical Therapy Success Story

While on a trip to Nashville in November of 2021, Andi fell and broke her tibia and fibula.  She recalled the accident, “I remember getting up to use the bathroom and next thing I knew my foot was in the wall and there was a good amount of skin ripped from my face.”

She rushed to the hospital. Andi received surgery two weeks later and began physical therapy at the same facility as her procedure. However, after many visits, she wasn’t making the progress she wanted.

“I was walking like a duck. Towards the end of my care, I was just lightly walking on the treadmill. I could be doing that at home. I needed to be challenged.”

Andi’s husband was a former patient at WPT and recommended she give us a call. Our patient specialist listened to her story, and matched her with Tyra as her personal physical therapist. n

“Tyra put me to work immediately. For the first time I was leaving physical therapy sweaty. Within the first 2-3 weeks I was already noticing a difference.”

Andi put in a serious effort, and pushed through the physical exercises Tyra designed for her. Her effort paid off in a big way. Andi is now on her way to a full recovery and even has plans to do her first 5k run in 2023.

We’re cheering you on, Andi!

The Best Way to Stay Accountable!

New Year’s resolutions are a great way to focus on health goals, but they can be difficult to stick with. That’s where an accountability partner comes in. An accountability partner is someone who will help keep you on track and motivated. Some benefits of having an accountability partner include:

  1. Encouragement and motivation.
  2. Lending a listening ear when you need it.
  3. Holding you accountable for your actions.
  4. Reminding you of your goals and encouraging you to take action.
  5. Providing support and a sense of community.

An accountability partner doesn’t have to be a close friend or family member. It could be a coworker, a fellow gym member, or even a physical therapist at WPT. The important thing is that you feel comfortable and supported.

Overall, having an accountability partner can be a valuable asset in helping you achieve your New Year’s resolutions.

Transform Your Abs with These 3 Killer Exercises!

If you’re looking to tone and strengthen your abs, you don’t need to spend hours at the gym or invest in expensive equipment. There are plenty of effective ab exercises that you can do at home with minimal space and equipment. In this blog post, we’ll introduce you to three helpful ab workouts that you can easily incorporate into your fitness routine. From classic planks to dynamic bicycle crunches, these exercises are sure to challenge your core and help you achieve your fitness goals. So, let’s get started!

Planks: Planks are a classic ab exercise that work the entire core, including the rectus abdominis, transverse abdominis, and obliques. To do a plank, start in a pushup position with your hands on the floor, shoulder-width apart. Hold this position for 30 seconds to one minute, keeping your body straight and your core engaged. You can also try variations of the plank, such as side planks or plank jacks, to target different areas of the core.

Russian twists: Russian twists are a great exercise for targeting the obliques, the muscles on the sides of the waist. To do a Russian twist, sit on the floor with your knees bent and your feet flat. Hold a weight or a medicine ball in front of your chest with both hands. Lean back slightly and lift your feet off the ground, engaging your core. Rotate your torso to the left and then to the right, keeping your feet off the ground the entire time. Do 10-15 reps on each side.n

Bicycle crunches: Bicycle crunches are a dynamic exercise that works the rectus abdominis and obliques. To do a bicycle crunch, lie on your back with your hands behind your head and your knees bent. Lift your head, shoulders, and upper back off the ground. Bring your right elbow to your left knee, then switch sides and bring your left elbow to your right knee. Continue alternating sides, as if you were pedaling a bicycle. Do 20-30 reps.n

Remember to always warm up before starting any ab workout. Listen to your body and only do exercises that feel comfortable and safe for you. As you get stronger, you can gradually increase the difficulty and duration of your ab workouts.

As a reminder, exercise should not be painful. If you begin to feel any pain during these exercises, please reach out to us. We are here to help!