4 Strategies for a Stronger Immune System

We each have the capacity to strengthen our immune systems. Our daily habits and routines impact our ability to defend ourselves against the things that make us sick. Take steps toward a healthier tomorrow through these four strategic actions.

6 Creative Ways to Move More at Work

Prioritizing your health while at work doesn’t have to be difficult. Add simple movements throughout the day to increase your weekly physical activity and boost your health and fitness while making it easier to reach your goals. A physical therapist can help you overcome obstacles and get started today.

Finding Success by Setting Goals that Matter to You

Chris Ramsey biking

While each aspect of setting SMART goals matters, what truly distinguishes the successful endeavors from the unsuccessful is whether or not the goals matter to the person setting them. When a goal is autonomous there is a greater willingness to push toward success, even in the face of adversity.

5 Tips to Avoid & Alleviate Aches and Pains While Traveling


Long road trips and airplane flights mean a lot of sitting, which can lead to a lot of pain and discomfort. But travel doesn’t have to mean sore muscles and joints, just incorporate these top 5 five traveling tips and arrive refreshed and pain-free.

5 Simple Ideas to Keep Kids Active Over the Holidays


The holiday season is full of opportunities for fun family time, but without some planning, the long break from school can send kids spiraling into a pattern of too much screen time. While there’s certainly room for rest and recharge during the holidays, it’s important to make healthy, active choices everyday too – for our […]

Get Moving! How Physical Therapy Can Help Combat Depression

Physical therapy is an obvious choice when you’ve injured your shoulder, sprained an ankle or are battling low back pain. But did you know that PTs are also trained to recognize the signs and symptoms of anxiety, depression and other mental health conditions? According to current guidelines, depression includes experiencing five or more of the […]

Top 3 Tips & Exercises for Reducing Your Risk of Falling During Winter

Elderly Couple_Fall Risk

Don’t you love the sound of the frozen leaves crunching underneath your feet? That beautiful sheen of white across a grassy field. The winter is a time of peace and rest, but we all know we still need to stay physically active. Yet, as the outdoor conditions change with the season, various factors come into play that can affect our balance and our ability to prevent a […]

The Benefits of Physical Therapy for Diabetes Patients

November is National Diabetes Awareness Month, which is an opportune time for us to highlight some basic facts about this condition and to explain how physical therapy as a supplementary treatment can help patients manage it.

My Journey on Mount Rainier

So, everyone knows how 2020 started. It was a new decade, a new year, and for me full of new goals. I was planning on putting my name in for the lottery to backpack the Wonderland Trail for the 5th time (the 100-mile trail that goes around Mt. Rainier). I thought since my 35th birthday […]

Preventing Falls is Serious Business – Test Your Fall Risk


Why should you be concerned about preventing falls? In active people over 65 who fall and break a hip, more than half never return to their previous level of activity. Falls are the number one cause of accidental death in adults over 65 years of age. What causes falls? There are many reasons why people fall […]

How To Create a “Well” Space in the Midst of Chaos

The road we travel will have hills, peaks, valleys, and some potholes. Luckily, there are many things we can do to maximize our health and our ability to navigate this journey with more peace, grace, and comfort. THE FOUR PILLARS Think of your health as a house on top of four pillars, one in each […]

Breathing — An Integral Component of COVID-19 Recovery

Throughout the world, scientists and doctors have been working diligently to understand the prolonged, adverse effects of Post-COVID Syndrome. Also known as long-COVID or long-haulers, the condition is defined by a wide-range of symptoms that last weeks, or even months, after a person no longer has any detectable virus in their body. While research is underway to test several theories about what causes symptoms to persist, experts remain unable to predict who will develop Post-COVID Syndrome. Reports indicate that people […]

It’s Only Uphill From Here

I think it all started when Julie Reathaford was hired — this dogged pursuit of achieving more. Ken Call had decided to sponsor the Badger Mountain Challenge, which is a long race. They feature a 100-mile distance, a 50-mile distance, a 50 km and a 15 km. You can even opt to carry a weight on […]

A Case for Nose Breathing

The mouth breather: We have all heard the comedic-derogatory tone associated with mouth-breathing. While mouth breathing is no actual indicator of intellectual or physical potential, it can be an indicator of our health. How we breathe can determine if our potential actualizes, or not. As comedy points out, there is something less than optimal about […]

What You Need to Know About Your Metabolic Rate

Wouldn’t it be great if you could make it simple and easy to maintain your target body weight? The great news is that there are a few basic principles at the core of each weight maintenance program that can work for everyone. Whether you want to maintain your current weight or trim a few pounds, […]

Injury Prevention


Most injuries come from a combination of our genetic blue print and the physical environment we live, work, and play in. Even the seemingly straight-forward ankle sprain may be more complicated than we think. There may be a predetermined force that determines “how” injured we become. Anyone who has experienced a low back spasm while […]

Less Is More: The Story of CO2

Breathing less generally means that we build up more CO2. Believe it or not, in most cases, that equates to our cells getting more oxygen. Here’s how it goes: Breathing basics: When we breathe in, we inhale oxygen to the lungs all the way down to the alveoli. These are little air sacs where oxygen […]

Working From Home & Proper Ergonomics

Working From Home

Working from home can be challenging for a variety of reasons, but for many of us, not having a proper space set up can lead to discomfort, pain and even injury. Using the resources below, set yourself up for success while working from home to stay pain-free.

Corrective Exercises for Overhead Deep Squat

Try an overhead deep squat with your arms overhead. To see how to do one or for a reminder, refer to our blog on the overhead deep squat and how to do one. Pay attention to how far down you can go. Do you have pain anywhere? We’ll recheck your squat at the end. The […]

Take Your Core Up Another Notch: A Transverse Abdominis Exercise

We recently shared a great, simple exercise for, and basic information about the transverse abdominis, which is the inner core muscle that makes up the sides and front of your trunk. In this article, we are going to teach you a more advanced exercise for this same muscle. Strengthening the transverse can help with nearly […]