smart goals

Making SMART Goals

Dreams are important but they’re not the same as goals. Goals (when written well), like dreams, are aspirational – but they’re also more specific. While a dream may be the roof of a building, goals are the steps and landings of the stairwell. For example, if your goal is to run a marathon, your goal … Read more

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ways walking keeps you well

10 Ways Walking Keeps You Well

The American Heart Association recommends that you walk or perform moderate aerobic activity for a total of 150 minutes per week. This is ideally spread throughout the week and can even be performed in shorter daily sessions. Walking is not only an exercise that keeps you healthy, but it is a free (and easy!) way … Read more

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mikayla's pilate exercise

Mikayla’s Top 10 Pilates Exercises

  Have you been searching for a full-body, low-impact workout option? You know, one not as generic as lifting weights or biking a few miles? Great news! Pilates may be the perfect choice for you! First off, what exactly is Pilates? Pilates a form of low-impact cardio that helps with postural alignment, flexibility, and muscular … Read more

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Yoga Poses

Everyday Health: 7 Yoga Poses You Should Master

Why Yoga? Yoga is a great activity that strengthens, stabilizes, and reduces stress. Adding any of these exercises to your daily routine can improve your health and wellness! #1: Extended Child’s Pose (Balasana) Benefits of Pose: Stretches arms, low back, and ankles Relieves back pain Promotes relaxation and mindfulness How to Perform: Begin on hands … Read more

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Kettlebell exercises

10 Greatest Kettlebell Exercises EVER!

Disclaimer: This is a subjective statement made by the author and is subject to change and possibly already has! The kettlebell is simple and basic, yet highly effective at building strength, power, endurance, and flexibility. You may have seen one in the gym and wondered what to do with it or witnessed someone performing swings … Read more

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My Bodyweight Exercises

My 10(ish) Go-To Bodyweight Exercises

Whether you’re stuck at home and have no equipment, aren’t wanting to go to the gym giventhe current situation, or are on a vacation and the only piece of equipment in the hotel “gym” is acrappy elliptical, having an arsenal of bodyweight exercises to choose from can come in handywhen your jonesin for a great … Read more

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Stretching: That’s Tight, Yo!

Hello, Pain Pals, We always hear stretching is the answer… Feeling sore? Stretch. Feeling weak? Stretch. Wake up? Stretch. But why is stretching important and what effect does it have on our bodies. I am Tara, a Physical Therapist at SportsCare PT in Gresham, OR, and today we are going to discuss what stretching does … Read more

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aerial circus arts

Aerial Circus Arts – A Physical Therapists Perspective on Injury and Training

There is an increasing number of people discovering aerial circus arts. Men and women of all ages are now participating this acrobatic activity. Despite the growing popularity of circus training, the high demand placed on our bodies with this physical discipline means we must strive to prevent injury. An important way of preventing injury is … Read more

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work conditioning

Work Conditioning at SportsCare and Armworks

What is work conditioning? Work conditioning is a work-related, intensive, goal-oriented treatment program. It is specifically designed to restore an individual’s systemic, neurological, musculoskeletal and cardiopulmonary functions through carefully selected exercises related to their specific job requirements. The purpose of our work conditioning program is to maximize a patient’s physical and functional abilities, allowing them … Read more

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Shock Wave Therapy: A Powerful Tool Against Common Musculoskeletal Ailments

 Background / About: In the world of Physical Therapy there are many simple tools and fancy machines, but few bring the evidence Shock Wave Therapy has produced in recent years. Millions of Americans suffer from chronic tendon irritation in the form of plantar fasciitis, Achilles tendonitis, patellar tendonitis (jumper’s knee), hip bursitis and calcific tendonitis, … Read more

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