8 Simple Wellness Tips

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
personal training
mind-body-spirit wellness


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

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Re-Opening Announcement


I hope you and your family are in good health.  I am happy to announce that Integrative Wellness, Inc., Physical Therapy is offering clinic visits. The clinic will re-open on Monday, June 8. Telehealth appointments will continue to be available.  You can contact 402-212-7444 to schedule appointments or if you have questions.

Integrative Wellness, Inc., PT continues to be committed to your health and safety. The CDC has released public health recommendations for vaccinated persons, describing relaxed precautions for fully vaccinated persons in non-healthcare settings. All infection and prevention control protocols continue for health care settings and for those who are immunocompromised.  Procedures at Integrative Wellness, Inc., PT continue to be updated to keep us all protected during the pandemic and beyond. Here is what to expect at your next clinic appointment:

  • You will be asked screening questions before your appointment and when you’re in the office.  Please review the questions below. If the response is YES to any of them, PLEASE NOTIFY ME BEFORE YOU ARRIVE.
  • Your temperature will be taken upon your arrival.
  • You will be asked to wash your hands or to use hand sanitizer when you enter the clinic.
  • The waiting area will no longer offer magazines, or other shared items since these items are difficult to disinfect.
  • I will be wearing a mask, gloves and/or other appropriate protective equipment, during your visit.
  • You will be required to wear your own clean mask at all times while in the office. If you arrive without a mask I will gladly provide one for you.
  • A new air conditioner and HEPA air purifier have been installed in the clinic space.

These procedures are designed to create the safest environment for you and other patients, from COVID-19, and from other infectious disease.  I look forward to seeing you.  Please feel free to call with questions. To make an appointment, please call 402-212-7444.

Thank you for patience and loyalty. I value your trust and look forward to welcoming you back!

Dr. Natalie Dowty, PT, MPT, EdD


Screening Questions

  1. Are you fully vaccinated?
  2. Have you had close contact with anyone with acute respiratory Illness? Or have you traveled outside of Nebraska  in the past 14 days or within 14 days of your scheduled visit? 
  3. Do you have a confirmed case of COVID-19 or have you had close contact with a confirmed case of COVID-19, flu or other infectious illness?
  4. If you are 70 years of age or older, are you are experiencing any of the following symptoms: delirium; unexplained or increased number of falls; acute functional decline; or worsening of chronic conditions?
  5. Do you have any of the following symptoms:
    • Fever
    • New onset of cough
    • Worsening chronic cough
    • Shortness of breath
    • Difficulty breathing
    • Sore throat
    • Difficulty swallowing
    • Chills
    • Headaches
    • Decrease / loss sense of smell
    • Unexplained fatigue / malaise / muscle aches
    • Nausea/vomiting, diarrhea, abdominal pain
    • Pink eye (conjunctivitis)
    • Runny nose/nasal congestion – no known cause