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 […]

Strength Training Tips From Your Physical Therapist

Weight Lifting

Many people are interested in beginning a weight-training program but have no idea how much weight to lift, how many sets and repetitions, how much rest they need, or how often they should lift. This article is intended to give some general guidelines for beginners, as well as for those who already do some strength […]

Shoulder Flexion/Scaption

Shoulder Stretching

This exercise, technically a mix between shoulder flexion (in front of body) and scaption (to the sides), works many of the muscles around the shoulder and can help you strengthen your shoulder while still preventing new or further injury!

The Push-Up Plus

push-up exercises

Many of us have tried at times to improve our posture over the course of a day, but wouldn’t it be nice if you could do this without having to think about it all the time? Well, this push-up exercise will help!

We Are a Tempur-Pedic Authorized Dealer

We are pleased to announce that we are an authorized dealer of Tempur-Pedic Brand mattresses, pillows, and accessories in the Portland Metro region. We are routinely asked about various pillows and sleep products that are more comfortable and supportive. We have found this brand to provide both to all individuals. Please ask one of the […]

Midweek Moves – Stretching & Strengthening Routines


Movement is Medicine! Treat your body to a combination of stretching and mobility as well as light strengthening exercises designed to counterbalance the effects of working from home. These routines are great for the whole family, so encourage your children to join along! Week 1: Gentle movements and stretches to help relieve aches and pains […]

Physical, Mental, and Social Health


Is There an Underlying Component? The World Health Organization (WHO, 1946), defines health as a “State of complete physical, mental, and social well-being, and not merely the absence of disease or infirmity.” In my own terms it is we are able to live a satisfying and fruitful life with little impairment. Interestingly enough there is […]