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Physical Therapy & Injury Specialists



January 2013

In This Issue
Put Your Health First in 2013
Exercise of the Month - Wall Squats
Did You Know?
Think About It
Clinic News



Happy January to you! We hope you enjoy this issue of STAYING ACTIVE. This month's issue is full of information related to your health in the new year.
Put Your Health First in 2013 

Woman throwing kids

We have started a new year once again and the time has come for those rascally New Year's resolutions. Resolutions act like a compass to help guide us into healthier lifestyles and help us live fuller, richer lives.


Start right now. Take a minute now to write down the things that are important to you, and rank them in order of importance. If you are similar to a lot of other people, your list may look like this:

  1. Family
  2. Work
  3. Health
  4. Friends
  5. Physical Therapy

Where should health rank? Many people rank health after family and work but does that really make sense? If you are in poor health, how much quality time can you spend with your family and how well can you perform your job? By putting your personal health first, you provide yourself the chance to maximize your ability to care for your family, excel at your job, and enjoy time with your friends. 


Help yourself so you can help others. Have you flown in a commercial airplane recently? The instructions are given shortly after takeoff of what to do in the unlikely event of an emergency. Oxygen masks will fall from the ceiling. If you are travelling with someone who needs assistance, place your own mask on first, and then assist those who need help. Bottom line: take care of yourself so that you can take care of others.


This year put your health first. Make changes to your posture to prevent low back pain and neck pain. Perform exercises to prevent running injuries and repetitive strain injuries like carpal tunnel syndrome. Lose a few pounds to take strain off of your hips and knees, and perform knee and hip exercises to keep those joints healthy.


You only need one resolution on that New Year's list: "I will make my health my 1st priority this year". You, your family, your friends, and your job will reap the rewards.


Make an appointment with your PT today and get that resolution underwayWe have several options to help you be healthy 2013: 

Exercise of the Month - Wall Squats

wall squat

Wall squats are easy and can be done anywhere. All you require is a wall. Wall squats are great for toning and strengthening the muscles in your thighs (hamstrings and quadriceps), buttocks (glutes), back and abdomen. This exercise will also help improve your posture.

Start off standing against a wall. Keeping your back against the wall, slowly lower your body to a sitting position. Start off slowly. Hold the position for as long as you can. If you experience pain in your knees, stop. When your legs start to shake, stop. Work up slowly to holding the positions for one to two minutes. 

You will have more success if you make SMART resolutions.


Specific - Measurable - Attainable - Realistic - Timely/Tangible





While a lot of people who make new years resolutions do break them, research shows that making resolutions is useful. 
People who explicitly make resolutions are 10 times more likely to attain their goals than people who don't explicitly make resolutions.

Renovations to the Pearl Street Clinic
Look for renovations in the Pearl Street clinic during January and February. We are doing some interior upgrades that we hope you will like.
turkey trot 2012
Jordan Couchon, Debra Baker, Johanna Cole, Wendy Hildreth and Hannah Miller participated in the 39th Annual Turkey Trot for the United Way. Way to go Team PTIS!
Thank you for your interest in health and wellness. We believe Staying Active is important for WORK.SPORT.LIFE. 

If you like this newsletter, please send to friends and family and have them subscribe. If there is a topic you would like us to include in a future issues, please let us know.


Happy NY

From The Entire Staff

Physical Therapy & Injury Specialists 

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