PeerWell

PeerWell, Get Better Faster
Treat your pain with 1:1 Doctor Visits, Physical Therapy & a Digital Recovery Program.

PeerWell is a whole-person clinical practice for musculoskeletal care.

09/02/2022

Check out these 4 exercises to relieve your tension headaches as shown by Kaitlynn Mueller, Doctor of Physical Therapy at PeerWell Health!

08/31/2022

How to improve your posture, as shown to us by Kaitlynn Mueller, Doctor of Physical Therapy at PeerWell!

08/25/2022

3 stretches that help your lower back pain!

Britni Keitz, Doctor of Physical Therapy, shares 3 stretches to ease lower back pain and stiffness.

As always, check in with your care team before adding any new exercises.

1 - Child pose:
Start on your knees and begin walking your hands forward and hold stretch for 60 seconds.

2 - Child pose with a twist:
Begin in child pose stretch then reach arm
underneath the other creating a twist and hold for 60 seconds and repeat on other side.

3 - Double knees to chest:
Lying on your back, bring both knees to chest and hold for 60 seconds, you can rock gently side to side.

08/23/2022

How to use a foam roller for less pain and stiffness!

Let’s watch as Kaitlynn Mueller, Doctor of Physical Therapy demonstrates how to properly use a foam roller!

If you have poor posture and you notice the
upper-middle portion of your back is tight and achy, try using a foam roller! This will help encourage extension of your spine and ease pain.

1 - Place the foam roller along your back
underneath your shoulder blades.

2 - Place your hands behind your head for support and then slowly arch your back over the foam roller. You can hold that position or return to the starting position and repeat 5-10 times.

3 - Slide the foam roller up and repeat the process.

You may feel or hear some pops or cracks.
This is totally normal! It just means that area of your spine needed to be mobilized.

Perform up and down the spine in the painful area. Repeat as necessary throughout the day.

08/18/2022

2 easy ways to strengthen your ankles after a sprain!

Britni Keitz, Doctor of Physical Therapy at PeerWell Health shows us 2 ways to strengthen ankles after an injury!

As always, check in with your care team before starting any new exercises.

1 - Ankle ABC's: Write the alphabet with the ankle all capital letters in a pain free range.

2 - Ankle pumps: to improve circulation in a pain free range of motion.

08/17/2022

When to worry about your knee pain!

Kaitlynn Mueller, Doctor of Physical Therapy at PeerWell Health, gives us some insight on when we may need to seek out care for a knee injury!

If you have:

1. Had a recent fall or injury to the knee.
2. Heard or felt a pop.
3. A lot of swelling and/or bruising
around the knee.
4. Difficulty fully bending or straightening the knee.
5. Difficulty putting weight on the injured side.

08/11/2022

One easy stretch for less back pain!

Back pain is a common problem that can stem from different causes, like working out or lifting too much, prolonged sitting and lying down, sleeping in an uncomfortable position, or even just wearing a backpack that doesn’t for well.

Let’s take a look at one way to ease the pain with Doctor of Physical Therapy, Britni Keitz, of PeerWell Health!

Remember, always consult your care team before adding any new stretches to your daily routine.

08/10/2022

One easy tension relieving chair stretch!

As demonstrated by Britni Keitz, Doctor of Physical Therapy, you should feel this stretch in your glute and back of thigh!

Sit in a chair and lift leg up and pull knee across chest and hold.

Doing stretches like these throughout the day can help you loosen up and stay pain-free especially if you’re working at a desk most of the day!

08/09/2022

Try this relieving stretch for neck stiffness!

Britni Keitz, Doctor of Physical Therapy at PeerWell Health, shares her expertise in loosening up neck muscles, resulting in less pain - especially for those who spend a lot of time at their desks!

Al always, check in with your care team before adding any new exercises to your daily routine.

08/04/2022

If you ever have wrist pain, this is for you!

Check out these helpful wrist pain management tips by Kaitlynn Mueller, Doctor of Physical Therapy at PeerWell Health!

❌ Do not put weight through the injured wrist until you get cleared by a doctor and until your pain decreases. Putting weight through the injured wrist may make your symptoms worse.

❌ Try to avoid lifting heavy objects with your injured hand until pain subsides.

✅ Bend your wrist up and down and side to side 15 times in a pain free range only! If it hurts, do smaller movements until the pain subsides.

✅ Place a towel on the injured wrist and then place a cold compress such as ice or a bag of frozen veggies on the injured wrist for 15-20 minutes. Take off for at least 40 min to allow skin to return to normal temperature, then repeat as necessary. If you have a lot of swelling, elevate the wrist as much as possible.

✅ Open your hand and then make a fist 15 times in a pain free range only! This will help
decrease any swelling and maintain mobility of your fingers.

✅ Remember, always talk to your care team before starting any new exercises.

08/03/2022

2 ways you can fight diabetes!

Kaitlynn Mueller, Doctor of Physical Therapy at PeerWell Health, shares a couple of simple ways we can reduce high blood sugar.

———————————

“Did you know that resistance training and cardio exercises can help manage and reduce symptoms of diabetes?”

According to the American Diabetes Association, physical activity can lower your blood sugar up to 24 hours or more after your workout by making your body more sensitive to insulin.

08/02/2022

5 reasons why you get foot cramps!

Kaitlynn Mueller, Doctor of Physical Therapy at PeerWell Health explains the most common reasons for foot cramps.

1 - No warm ups / cool downs

2 - Proper footwear

3 - Neuropathy

4 - Dehydration

5 - Medications

Address

San Francisco, CA

Website

https://www.peerwell.co/

Alerts

Be the first to know and let us send you an email when PeerWell posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.