Creating Your Own Circuit-Style Workout at Home

March 30, 2020

By: Logan-Ann Bruce, ACSM EP & CIFT How many times have you found yourself saying, “I can’t find the motivation to workout at home” or “My workout is less effective if I am outside the gym.” Typically, barriers to exercising at home are more closely related to innovation rather than motivation. It can be challenging […]

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At-Home Exercises & Stretches for Your Glutes

March 30, 2020

Today we are going to show 10 simple exercises and stretches that you can do to help strengthen your glutes. If your not familiar with what your glutes are, some people refer to them as their butt muscles, however, there are more technical terms for these muscles. The Glutes are primarily made up of the […]

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Balance at Home

March 30, 2020

By: Hope Adams, ACSM EP, Exercise Physiologist Why is balance so important? A good sense of balance helps us with everyday activities such as walking up the stairs or getting into a car. Balance allows us to recognize our position relative to the objects around us. As we get older, our balance start to decrease, […]

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Creating Your Self-Care Plan

March 30, 2020

By: Liz Creasman, Recreation Therapist Social distancing can take an emotional toll and requires us to explore different means of self care. I find a holistic self-care plan encompasses the mind, body and spirit. Below is a guided exercise to create a self-care plan to feel more balanced during social distancing. Mind: Begin to consider […]

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Household Items to Keep you Healthy and Fit

March 30, 2020

By: Logan-Ann Bruce, ACSM EP & CIFT If you are anything like me, you don’t have a lot of quality gym equipment just laying around the house. You may feel lost when trying to figure out an at-home exercise routine. Well, Sheltering Arms is here to help, so pump up the tunes and get ready. […]

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Improve Your Mental Health Through Proper Nutrition

March 30, 2020

By: Kim Dillon, Registered Dietician If you’re looking for ways to help your body and brain stay healthy, consider including nutrition-packed foods in your daily diet.  A healthy brain starts with a healthy gut, so enjoy these tips to make every bite count. Healthy Carbohydrates Examples include foods like whole wheat bread and starchy vegetables […]

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Physical Therapy Exercises You Can Do at Home

March 30, 2020

By: Elizabeth Goodwin-Horne, PT, DPT If you find yourself not being able to go to the gym, there are plenty of at-home physical therapy options you can incorporate into your daily routine. Your physical fitness journey does not have to be put on hold by self-isolation! There are several physical therapy exercises that are safe, […]

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Is It Safe to Sleep After a Concussion?

March 3, 2020

By: Cristin Beazley, PT, DPT, CBIS and Caitlin Belfield, PT, DPT After a concussion, there are a lot of common misconceptions about sleep. Mainly, is it safe to sleep following this mild traumatic brain injury? The answer is yes – it is okay to sleep after a concussion! This misconception stems from an out-of-date recommendation […]

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What Essential Vitamins & Minerals Do I Need?

March 3, 2020

By: Kim Dillon, Registered Dietitian A healthy, balanced diet provides more than just fuel for the body. Vitamins and minerals are vital for development and disease prevention. However, based on nationwide food consumption surveys by the National Health and Nutrition Examination Survey (NHANES), most Americans fall short in our consumption of essential micronutrients, particularly potassium, […]

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Symptoms of Multiple Sclerosis You Can’t See

March 2, 2020

By: Morgan Eppes, PT, DPT, NCS, MSCS Multiple Sclerosis (MS) affects more than 2.3 million people worldwide. MS occurs when the body’s immune system attacks the insulation, or myelin, surrounding the nerves in the central nervous system. This damage causes widespread symptoms that vary in type and severity including weakness, walking and balance impairments, bowel […]

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MS Awareness Week 2020

February 24, 2020

By Kelli Doern, PT, DPT, NCS, MSCSPartner in MS Care with NMSS MS Awareness week this year is March 8th -14th! Multiple Sclerosis (MS) is an unpredictable immune-mediated disease that disrupts the flow of information within the brain and between the brain and the body. Helping others better understand this complex disease is critical to […]

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How to Get Rid of Stiff Joints in the Winter

January 31, 2020

By: Elizabeth Goodwin-Horn, PT, DPT Do you experience worsening joint and muscle stiffness during the winter? Colder temperatures and rainy weather often make joint stiffness worse. Thankfully, there are several ways to alleviate these symptoms. Keep Moving: As tempting as it is to stay indoors and rest during the darkest months of the year, one […]

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Best Desk Alignment to Avoid Injury

January 30, 2020

By: Roxanne Williams, PT, DPT, CWCE Do you leave the office at the end of the day feeling stiff with back, neck or wrist pain? It seems illogical, but you can actually suffer an injury such as carpal tunnel, tendinitis or muscle strains while sitting. However, ergonomic strategies can improve posture alignment, reduce time spent […]

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Signs You May Have a TMJ Disorder

January 29, 2020

By: Lori Blair, PT, OCS Temporomandibular disorders (TMD) is a condition that affects 35 percent of people. This may cause pain and dysfunction in the temporomandibular joint (TMJ) and facial muscles causing these symptoms: Jaw and neck pain Headaches Pain or a feeling of fullness in the ear Difficulty chewing, talking and yawning Difficulty opening […]

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New Nutrition Facts Label: 3 Things You Need to Know

January 6, 2020

By: Kim Dillon, Registered Dietician One of the most popular goals at the start of each new year is to eat healthier. This year, for the first time in 25 years, the Food and Drug Administration (FDA) has implemented new regulations for nutrition labels that may make it easier to accomplish this goal. The purpose […]

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How to Perform Four Essential Exercises Correctly

January 3, 2020

By: Chris Stanko, PT Research has shown that exercising regularly is an important part of a healthy lifestyle. Engaging in an exercise program is very important, but it is equally important to have proper form and technique while performing all exercises. Improper form can lead to joint irritation, muscle pain and soreness, and injury. Also, […]

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How Do You Know If You Have Arthritis?

November 29, 2019

By: Bryce Shank, PT, DPT, OCS Hip and knee arthritis are common as we age, especially for those age 50 and older. Pain in the hip or knee joints can limit us from doing the things we enjoy. If you have some of the following symptoms, we recommend talking to your doctor and asking for […]

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6 Signs of Cognitive Decline & What to do About It

November 27, 2019

By: Caitlin Anzalone, MOTR/L Let’s start out with an assessment. Gather a piece of paper and something to write with and set a timer for one minute. During this minute, you’re going to think of as many words as you can that start with a certain letter. Try to avoid proper nouns and adding a […]

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Heat vs. Ice – Which is Better for Your Pain?

November 26, 2019

By: Kimberly Johnson, PT, MSPT, OCS, Cert. DN You have pain and swelling, but should you reach for an ice pack or a heating pad to find relief? The purpose of heat or cold therapy is to temporarily make you feel better so you can move easier. If you’re trying to decide between cold therapy […]

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No Falls This Fall!

October 30, 2019

By: Abbey Colley, MS, ACSM EP-C “It will never happen to me.” That is what most people think when it comes to falls. The problem is that falls happen all too often for older adults in the U.S. Our goal is to give you the tools, knowledge, and exercises you need to prevent having a […]

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