February is in full swing here in Sitka, and we've had some amazing weather to kick it off. A bit on the chilly side, but who can complain when that big, bright shiny thing makes a consistent appearance, right? Sometimes it's a little scary to venture out with the ice and snow. Just a friendly reminder to grab some ice cleats and/or some trekking poles before walking. Many places in town carry them, including Russells and the Bike Shop. Get outside and soak up that Vitamin D! Hiking, sledding, ice skating, walking, or even just finding a bench with a load of layers and blankets on and breathing in the fresh air. It does wonders for our health.
The new year has brought lots of new and exciting events for Medicine by Movement Wellness and PT! We are now fully moved into the new location at 311 Price street. I am still offering mobile appointments on Tuesdays if desired, but this new space and equipment allows me to expand and improve my quality of care I am offering. Stay tuned for an open house in the near future!
Check out the mini calendar below for some of our upcoming events, and continue to follow me on social media for pop up events and free treatment advice!
Monthly PT Advice
Have you ever tried to improve your hamstring flexibility and just kept running into walls? Do you get occasional low back discomfort, or even calf tightness when trying to stretch the hamstring, or after an activity that requires some hamstring flexibility? If so, you may have some neural tension that needs to be addressed prior to gaining flexibility. Meaning, your nerve may be limiting how far you can stretch your muscle.
Today we are talking about the Sciatic nerve, which is a combination of a few nerves that exit out from your low back, form together and travel through your rear end, down the back of the leg, and into the foot. Every nerve has a protective covering around it (a sheath) to keep it "safe." When you bring your hip forward, that nerve has to glide through the sheath to prevent it from being compressed or stretched. Nerves do not like to be stretched. In fact, that can irritate it or even damage it. But, they should be nice and mobile, easily gliding through the sheath. This technique is one I start people on to address some of the lack of mobility. See the pictures below, or check out my video on the full directions at this link:
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~February Focus on Softball~
I am holding an Injury Prevention Workshop for shoulder health, geared towards the softball athlete on Wed, Feb 19th from 6:30-7:30pm at 311 Price Street. I am really excited about the opportunity to work with some of Sitka's athletes. I had the opportunity to do some of this work with MLB players back when I lived in Arizona, and have treated many baseball and softball players over the years in Sitka, but my passion is to help these athletes BEFORE they get hurt. Stepping out of the insurance-based world has afforded me the opportunity to perform more injury-prevention and performance-based work, which I am very excited about! For more information on the workshop, or working with me individually, reach out via phone at 907-623-8708, go to my website, or use the QR code in the picture above to sign up today! In honor of the workshop, I wrote a blog with some of the topics we will be going over in the workshop, as well as a few of my favorite exercises for overhead athletes. I will be posting free tips and tricks on shoulder health and softball injury prevention throughout Feb on social media, so please follow me!
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We LOVE Collaboration!
One of the major perks of my Monthly Wellness Group is guest lectures. We've had
some amazing health care providers and healers over the past year, and in January, we were lucky enough to have Crystal Oostema as our guest. For anyone that isn't familiar with Crystal, you are missing out! She is a wellness super power...anything from yoga, to massage, and my favorite, her Structural Integration work. She is even leading a weekend retreat here in Sitka this weekend. Thank you for sharing your precious time and expertise, Crystal! If anyone is interested in her contact, reach out.
We have Jenilyn from Sitka Aesthetics set for our Feb speaker! Can't wait!!!! This is just one of the perks of my Monthly Wellness Group! The focus is on movement and health through exercise, but we have monthly injury prevention workshops, guest speakers to provide a more holistic, well-rounded approach, as lots of ways to keep you on track and injury-free during this journey. Anyone is always welcome to come to 1 FREE class to see if this is something that could work for you. I offer modifications, and all are welcome! M, W, F from 12-1 at 311 Price st, or via zoom or recording.
One of the FREE workshops this group was able to attend was the Body Restoration Workshop in January. This was open to the public, and we capped out at 25 people! Way to show up Sitka!!! We went through a functional movement screen, a breathing assessment, and I have tailored a "wellness screen" to help identify where you may need to spend more time and energy on your wellness journey. We then spent the remainder of the time developing goals based on the results. I love this work! I was so in to the workshop I forgot to take any pictures once we started moving, but if this sounds like it could be helpful for you, I offer these in 1 on 1 settings, as well as for small groups. Reach out and we can customize it to work for you!
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~Deal of the Month~
Anyone attending the Softball Injury Prevention Workshop, or anyone who goes through a Body Restoration or Movement Screen such as above, will receive 50% off of a PT evaluation. Reach out and reference this newsletter for more info or to sign up!
Thank you for taking the time to read through some of the exciting things happening here at Medicine by Movement Wellness and PT. I appreciate your time, and your support! I look forward to working with you in the future.
With much love and respect,
Alicia, your PT and Wellness coach
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