Northwest Wellness's Blog

Useful information for a healthy lifestyle.

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Frozen Shoulder

Frozen Shoulder

Frozen shoulder, also known as adhesive capsulitis, is characterized by pain, inflammation, and stiffness. The bones, ligaments and tendons that make up the shoulder joint are encased in a capsule of connective tissue. Frozen shoulder occurs when the capsule thickens and tightens around the shoulder. This causes limited range of motion.

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Essential Rehab Tools to have at Home

Essential Rehab Tools to have at Home

In our clinic we have a variety of different inexpensive tools useful for releasing tension, improving range of motion and muscle recovery. Most of these tools are used for myofascial release. Your fascia is a sheath of connective tissue that provides support and protection for your muscles and internal organs. Your fascia can become tight and distorted from trauma, poor posture, repetitive stress, workouts. When fascia restricts, you may experience pain and inflammation.

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Walking for Longevity

Walking for Longevity

Most adults sit 8-10 hours or more each day due to work. To maintain a healthy lifestyle, you need to incorporate movement into your waking hours. According to the World Health Organization, inactivity is the fourth biggest killer of adults worldwide. Chronic sitting is the new smoking. Humans are designed for walking. In our historical past, before the conveniences of automobiles, horses and buggy, humans walked a lot every day.

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Physical Therapy For Your Total Knee Replacement

Physical Therapy For Your Total Knee Replacement

The total knee replacement is currently the most commonly performed orthopedic surgery in the United States. An article from 2007 confirmed that approximately 700,000 knee replacement procedures were performed annually in the US. That same article proposed that with the aging population continuing to grow, the number of annual total knee replacements in the U.S. is expected to reach 3.48 million procedures per year by 2030.

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Tight Psoas Muscle and Low Back Pain

Tight Psoas Muscle and Low Back Pain

If you have ever had low back pain, often times one of the main culprits is a tight Psoas muscle. The psoas muscle is the primary hip flexor muscle, and is the largest, thickest muscle in the body. The psoas is the most powerful hip flexor. The psoas muscle originates at the lower vertebrae of T12 and inserts on the posterior of the femur. 

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Britt's Tips: It's all about ankles this summer!

Britt's Tips: It's all about ankles this summer!

 Some of our favorite summer activities necessitate ankle strength, stability and proprioceptive balance strategy. Hiking, paddle boarding, water skiing, soccer, yoga, surfing and even sandy or rocky beach walks all require stable ankle joint performance. Think of all the stress those joints take on, especially when navigating uneven ground or landing from a big jump. You can improve your skills by upping your ankles’ reliability.  Here are a few strength and balance exercises to prevent injury (the dreaded ankle roll), boost your strength, and keep you upright on that tricky paddle board! No special gym equipment or resistance bands required.  

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PNW Hiking Recommendations

PNW Hiking Recommendations

As an outdoor enthusiast, I appreciate all the amazing hiking and backpacking areas we have here in the Pacific Northwest. I’ve hiked and camped on many of the trails in Washington, but the possibilities are endless and there’s always more to explore. Here are some of my favorite hikes in the area, starting with my favorite, Colchuck Lake!

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National Bicycle Month

National Bicycle Month

May is one of my favorite months as it is National Bicycle Month!  Most of you have heard me drone on about all the amazing benefits of cycling and this gives me a wonderful opportunity to remind all of you that cycling is one of the best activities for your health and wellbeing.  Why cycling?

 

·         Cycling is easy on the joints and promotes healthy hips and knees.

·         Cycling improves both strength and cardiovascular fitness.

·         Cycling is social, often done in groups and provide opportunity to meet new, cool people who wear goofy clothes.

·         Cycling can also be solitary and provide you with time alone to destress and think

·         Cycling improve balance and coordination

·         Cycling keeps your mind sharp, not only through the positive effects of exercise but also the mental acuity required to ride outside and with other.

·         Cycling gets you outside to enjoy the beautiful Pacific Northwest.

·         Cycling is a great way to see other cities or countries close up.

 

May 10th is also National Bike to Work Day.  If you haven’t given that a try, think about dusting off your old bike (‘cause everybody has one!) and give it a go.

 

Always be sure to wear a helmet, proper eye protection and clothing.  Learn the appropriate bike signals for stopping, turning and passing to ensure your safety and the safety of others.  Enjoy the ride!

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