8 Simple Wellness Tips

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8 Simple (and Free) Wellness Strategies that Really Work

Feed yourself a humor diet.  Have a joke party.  Get a joke calendar.  Watch a comedy every week.

Balance your energy budget.  Pace yourself, emotionally and physically.  Make lists, organize life activities, focusing on top priorities.  Eliminate nonessential activities that may be  overwhelming.  Break up tasks into smaller units of shorter duration.  i.e., trim one hedge per day, instead of doing all in one day.

Practice gratitude.  Find things that inspire love and gratitude daily.  Keep a gratitude journal.

Have more fun!  Schedule fun into your day/week!  Stay open to playfulness.
Keep a long list of things you like to do.  Refer to it daily.

Inhabit your body.  Move for the joy of moving.  Feel your body.  Be aware of your posture – Let your spine be lifted and supple.  Use your senses. Eat a raisin as slowly as you can.

Breathe!   Let your breath move from your belly.  Let out a relaxing sigh.

Eat Well.  Avoid deprivation strategies. . . ADD fruit, veggies, water. . .
Practice moderation.  Consciously absorb the goodness of food.

Use your imagination.  Stimulate your creative brain (use it or lose it)!  Doodle, write, finger paint, use your non-dominate hand.  Use imagery. . To create a retreat. . . To generate positive  feelings. . . To promote healing and energy.  Practice creative brainstorming and problem-solving.

Make small changes!  Give big encouragement.
Even small efforts can keep us feeling well and happy!

Posted by Integrative Wellness, Inc., & Natalie Dowty, PT, MPT, EdD

EDS Tips: Water Exercise Suggestions for Success

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The water is an ideal exercise environment for those with chronic pain/illness. The following are a few of the many benefits of the unique properties of water:

  • Reduced impact on joints.
  • Total body, multi-directional resistance.
  • Reduced pain during exercise.
  • Support through range of motion.
  • Enhanced balance and decreased fear of falling.
  • Increased well-being.

In order to make the most of a water exercise program, it helps to be aware specific cautions for those with EDS.

Beware of flotation weights. Most flotation resistance devices are too large and buoyant, and may put unnecessary stress on sensitive joints, especially wrist, shoulder and thumb joints. Attention to hand, wrist and forearm direction against water resistance can get you a great work out without the use of these devices.

Begin your program gradually. Start with 15 minutes or less of water movement and add five or 10 minutes each time, as tolerated. The goal is to avoid aggravating symptoms and to allow connective tissue to adapt to the multidimensional resistance of the water.

Start in chest deep water. Loose joints often respond better in normal standing and walking position, with the feet in contact with the bottom of the pool. This provides stability that deep water exercise does not offer.

Maintain good posture. There’s a tendency to elevate your shoulders when you’re in the water, especially if the water is cool. Try to keep your shoulders down, relax your neck, jaw and back.

Breathe deeply. Along with the tendency to elevate the shoulders, there is a tendency to breathe from the upper chest. The water pressure may make it feel strange, but allow your breath to fill your belly and rib cage in all directions. The water resistance will strengthen your breathing.

Put your heels on the ground. Buoyancy makes us want to stand on and over-use the ball of the foot in the water. Use a heel-toe pattern during water walking to avoid foot pain and so that your heel cords don’t become short and tight.

Move from your core. Use your strong back muscles, rather than your neck, to stabilize your arms. Gently engage your ab muscles before working your arms and legs, to provide a solid center from which to move.

Thin microfiber towels allow you to carry more drying power with less weight.

If you chill easily, here are some additional suggestions:

Wear a close-fitting long sleeve shirt in the water.  This holds a layer of warm water next to your skin.

Use a wet shammy (chamois) immediately after leaving the water to remove most of the water from your body and stop evaporation process that cools the skin.

Put on a fleece / microfiber jacket or wrap immediately after exiting the pool. This is particularly helpful if the locker room is cool.

Posted by Integrative Wellness, Inc., & Natalie Dowty, PT, MPT, EdD

Welcome . . .

chronic pain physical therapy in omaha

one on one care
rehab for chronic conditions
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mind-body-spirit wellness


mission

to help you use your body better
with wellness in exercise, activity and
mindful movement.


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Telehealth Physical Therapy for Nebraska Patients

Hello!

I hope you and your family are in good health.  I am happy to announce that due to overwhelming success, Integrative Wellness, Inc., Physical Therapy is continuing to offer telehealth services indefinitely. Telehealth consultations are available for 30 or 60 minutes.

Here is what one patient had to say:

“After seeing Natalie for telehealth physical therapy, I am thrilled with how much benefit I received!  Natalie is so skilled. She was able to see what I was doing at home, problem-solve logistics, and give instruction and feedback.  I feel more empowered about my own ability to take care of my body. Telehealth PT with Natalie was very helpful. I’m so thankful this service is available.” – LTP

Telehealth for Chronic Pain and Disease / EDS Management Offers:

  • instruction on customized programs including self-manual therapy, postural techniques, exercise prescription, self-care, and education.
  • an adjunct to brick-and-mortar physical therapy services elsewhere.
  • an effective way to thrive in the safety of your home.

For those with BCBSNE, Telehealth Physical Therapy is covered at the same rate as a clinic visit until further notice.   If you self-file, please check with your insurance company regarding their policy.

Benefits of Using Telehealth

  • Little to no travel time to receive care.
  • Increased accessibility to those who have difficulty getting to healthcare clinics.
  • Allows your physical therapist to provide feedback on your movement and home exercise in your home environment.
  • Supports more collaborative, patient-centered care model
  • Avoidance of patient waiting rooms.
  • Convenience of receiving care in the comfort of their homes.
  • Reduces the risk of exposure to the Coronavirus, or other diseases. This is particularly important to patients who are immunosuppressed or those with underlying medical conditions.

It’s important to take care of ourselves, especially during this critical time. Please feel free to call or text with questions at 402-212-7444. Wishing you and yours safety and good health,

Sincerely,
Dr. Natalie Dowty, PT, MPT, EdD