Happy Saint Patrick’s Day to all! In honor of this greenest of holidays, I have created an exercise regimen inspired by the iconic SHAMROCK!

But first… Did you know?

1. The shamrock became a well loved symbol of Ireland due to its use as an education symbol by Irelands patron, St. Patrick.
2. The three leaves represent faith, hope, and love.
3. Finding a shamrock with four leaves is considered very rare (about 1 in 10,000) and the fourth leaf is representative of luck.

Now for the reason we are all here… EXERCISE!

The following exercises use well known exercises or positions as the base but have been altered to make them more…Shamrocky. 🙂

1. Single leg squat with SHAMROCK taps. (Skill level moderate)
2. Plank with 3 WAY tap/rock. (Skill level advanced)
3. 3 WAY shoulder raises. (Skill level easy)
4. SHAMROCK dead bug. (Skill level easy/moderate)
5. Side-lying SHAMROCK leg lift. (Skill level moderate)
6. Single leg SHAMROCK twist with warrior reach. (Skill level moderate)
7. SHAMROCK Burpee. (Skill level advanced)

Continue reading for photo examples or see our Instagram for videos!

*Disclaimer: Some of these exercises are more challenging than others. Intentionally. Please do not feel obligated to do them all or push yourself farther than your fitness level allows.

Exercise 1. Single leg squat with shamrock taps. >> Stand on one leg with knee slightly bend. While maintaining balance and a level pelvis, tap forward, sideways, and backward with the other leg. Return to start and repeat.

Exercise 2. Plank with 3 way tap and rock. >> In an elbow plan position, tap on hip down, rock forward on toes and elbows, and tap the other hip down. Repeat.

Exercise 3. 3 way shoulder raise. >> While holding a weight (or other household object) lift arms forward, diagonally, and sideways to shoulder height. Repeat.

Exercise 4. Shamrock Dead Bug. >> While in a dead bug position (on back with hands in the air and hips/knees bent to 90 degrees). Twist left to tap heels (or knees for more advanced version), return to center and tap feet down, return to center and twist right. Repeat.

Exercise 5. Shamrock leg lift. >> While lying on your side, lift the top leg and draw a shamrock in the air.

Exercise 6. Single leg shamrock twist with warrior reach. >> Stand on one leg with knee slightly bent. Twist left, return to center and reach arms and leg out into a warrior 3 position (start small, gradually advancing to be parallel with the ground), return and twist right. Repeat.

Exercise 7. SHAMROCK BURPEE!! >> Start standing. Place hands on the ground jump out into plank position. Jump legs left, jump out, jump right while maintaining contact between hands and ground. Stand up and repeat.

^^^ Side note. I know this one is insane.

Thank you so much for reading. I look forward to seeing you all in your best green attire this week. As always, please contact us with any questions or concerns. We look forward to continued warmer weather, nourishing rains, and hope for healing from the pandemic.

Stay safe and healthy,

Bria Phipps, DPT and the Bird PT family.

Please continue reading for the latest available information on receiving the COVID-19 Vaccine. (The following information has been provided as a resource via www.lawrencevaccines.com )

Many individuals have registered with the health department to receive a COVID vaccine via the Covid-19 Vaccine interest form at https://survey123.arcgis.com/share/9a4d2dfaf7bc470bb8e159303c53130b

Those wo have not should continue to do so. The health department is currently offering vaccines to everyone in Phase 2*. If you are unsure weather you have signed up, check here.

https://apps.douglascountyks.org/mycounty/vaccine-interest/vaccine-interest-search.aspx

*Phase 2 includes individuals 65 and older, those living in congregate settings, essential workers, and anyone unvaccinated prioritized in phase 1.

HOWEVER! Pharmacies across town have also received access to vaccines and are administering them regularly. These pharmacies have their own sign up process and do not utilize a list generated by the health department.

The following pharmacies have vaccines available and are currently prioritizing individuals 65 years of age and older: Visit the links provided to register.

Dillons Pharmacy

https://www.dillons.com/rx/guest/get-vaccinated

Medical Arts Pharmacy

https://www.medicalarts-rx.com/covid-19-vaccine/

Sigler Pharmacy

https://siglerpharmacy.com/covid19/

Orchards Drug https://docs.google.com/forms/d/e/1FAIpQLSfr2VwzL2N1Tfw3SpHOacNo2gw6rPANh7buaXYO4R3J-wOuqQ/viewform?entry.1604785187=Stay+up+to+date+on+the+latest+info,+recommendations,+and+promotions+from+Orchards+Drug

Hy-Vee Pharmacy

https://www.hy-vee.com/my-pharmacy/covid-vaccine-consent

Walmart Pharmacy is prioritizing both individuals 65 years and older AND teachers k-12. Visit the link below to register.

https://www.walmart.com/cp/1228302

Haskell Indian health center is providing vaccines to members of recognized tribes of ALL PRIORITY LEVELS AND AGES >16.

To receive a vaccination from Haskell Indian Health Center please call 785-843-3750, option 7, then option 1 to reach the Covid-19 vaccination appointment line.

For further information regarding COVID-19 or the vaccine, visit the Lawrence Douglas County Health Department Website https://ldchealth.org/460/COVID-19-Vaccine , Call 785-843-3060, or email info@ldchealth.org.

Information can also be found from the CDC here > https://www.cdc.gov/coronavirus/2019-ncov/index.html

Thank you for helping to keep our community Safe!

All our best,

COVID-19 Vaccination information

For those interested in the vaccination for COVID-19 please note the following:

• Douglas County has entered phase 2 of the vaccination process.
  • Eligible individuals in phase 2 include those 65 and older, those who work or live in congregate settings, and high-contact critical workers.
• The vaccination process is led and managed by Douglas County Public Health.
• To stay informed and receive instructions about how to become vaccinated, complete the online survey at http://dgcoks.org/vaccineinterestform .
• Completing this form does NOT register you for an appointment.
• If you do not have access to a computer, or require assistance, please notify us and we would be happy to help you.

We wish your continued health and safety,

Bird Physical Therapy

COVID-19 Guidelines (UPDATED 12/3/20)

Screening Questions:

1. Have you been in contact* with someone known to have COVID-19 OR been told by a public health official that you may have been exposed to COVID-19 in the last 14 days?
2. Have you personally had COVID-19? If so, have you been released by a physician to return to regular activities?
3. Are you experiencing any of the following symptoms?

Fever/ Chills

Cough/ Shortness of breath/ Difficulty breathing

Headache

Altered smell or taste

Muscle aches

Fatigue

Sore throat

Congestion/ Runny nose

Nausea/ Vomiting/ Diarrhea

Unexplained rash or discoloration in the extremities

• Have you travelled to any of the following places in the past 14 days?

Note: if yes, the state of Kansas requires a mandatory 14-day quarantine

• Attended/travelled to a mass gathering >500 people where individuals did not socially distance AND wear masks.
• Been on a cruise ship or River Cruise

Note: If you answered yes to any of the previous questions, a negative COVID-19 tests is not sufficient to release you from the clinics quarantine policy. Based on the potential for false negatives, Bird Physical Therapy recommends a cancellation of all visits for 14 days if exposed to the COVID-19 virus.  **

In-Clinic Guidelines:

1. We Require all patients to wear a mask at all times, including while exercising. If you feel you are having trouble breathing during your exercises, please discuss a modification with your therapist. A private room may be provided to rest if needed.
2. All patients will have their temperature taken upon entry. Patients with a temperature above 99.5 will be asked to immediately leave and contact their physician.
3. Hand Sanitizer or hand washing is required upon entry and departure.
4. Employees will take temperatures twice per shift and all equipment is cleaned with each use.
5. We continue to encourage Social distancing while in the community to keep you, your families, and your friends and neighbors safe.

*See CDC guidelines for definition of “close contact”

**See CDC guidelines for options to shorten quarantine period.

https://www.cdc.gov/coronavirus/2019-ncov/if-you-are-sick/quarantine.html

COVID-19 Guidelines (UPDATED 11/17/20)

Screening Questions:

1. Have you been in contact with someone known to have COVID-19 OR been told by a public health official that you may have been exposed to COVID-19 in the last 14 days?
2. Have you personally had COVID-19? If so, have you been released by a physician to return to regular activities?
3. Are you experiencing any of the following symptoms?

Fever/ Chills

Cough/ Shortness of breath/ Difficulty breathing

Headache

Altered smell or taste

Muscle aches

Fatigue

Sore throat

Congestion/ Runny nose

Nausea/ Vomiting/ Diarrhea

Unexplained rash or discoloration in the extremities

• Have you travelled to any of the following places in the past 14 days?

Note: if yes, the state of Kansas requires a mandatory 14-day quarantine

• Attended/travelled to a mass gathering >500 people where individuals did not socially distance AND wear masks.
• Travelled to or from:
  • South Dakota or North Dakota
  • Belgium, Czechia, Andorra
  • Cruise Ship or River Cruise

Note: If you answered yes to any of the previous questions, a negative COVID-19 tests is not sufficient to release you from the clinics quarantine policy. Based on the potential for false negatives, Bird Physical Therapy requires a cancellation of all visits for 14 days if exposed to the COVID-19 virus.

In-Clinic Guidelines:

1. We Require all patients to wear a mask at all times, including while exercising. If you feel you are having trouble breathing during your exercises, please discuss a modification with your therapist. A private room may be provided to rest if needed.
2. All patients will have their temperature taken upon entry. Patients with a temperature above 99.5 will be asked to immediately leave and contact their physician.
3. Hand Sanitizer or hand washing is required upon entry and departure.
4. Employees will take temperatures twice per shift and all equipment is cleaned with each use.
5. We continue to encourage Social distancing while in the community to keep you, your families, and your friends and neighbors safe.

(UPDATED 9/14/20)

Screening Questions:

1. Have you been in contact with someone known to have COVID-19 OR been told by a public health official that you may have been exposed to COVID-19 in the last 14 days?
2. Have you personally had COVID-19? If so, have you been released by a physician to return to regular activities?
3. Are you experiencing any of the following symptoms?

Fever

Chills

Cough

Shortness of breath/difficulty breathing

Headache

Altered smell/taste

Muscle aches

Fatigue

• Have you travelled to any of the following places?

Note: if yes, the state of Kansas requires a mandatory 14-day quarantine

• Mass gathering >500 people where you did not socially distance AND wear a mask
  • Includes meetings, conferences, parades, fairs, festivals, etc. where people are in a single confined indoor or outdoor space.
• Travel to or from Aruba
• Travel to or from countries with a CDC Level 3 Travel Health notice including :china, Iran, European Schengen area, UK, republic of Ireland, and Brazil.
• Cruise ship or River Cruise.

IF YOU ANSWERED YES TO ANY OF THE PREVIOUS, A TELEHEALTH SESSION IS AVAILABLE

In-Clinic Guidelines:

1. We Require all patients to wear a mask at all times, including while exercising. If you feel you are having trouble breathing during your exercises, please discuss a modification with your therapist. A private room may be provided to rest if needed. *
2. All patients will have their temperature taken upon entry. Patients with a temperature above 99.5 will be asked to immediately leave and contact their physician.
3. Hand Sanitizer or hand washing is required upon entry and departure for all patients and staff.
4. Employees will take temperatures twice per shift and all equipment is cleaned with each use.
5. We continue to encourage Social distancing while in the community to keep you, your families, and your friends and neighbors safe.

*If you have questions about appropriate face coverings, please ask a staff member or see our blog.

In accordance with the best available research and the changing landscape of COVID-19, please review the following information regarding acceptable face coverings. We encourage you to follow these guidelines in all public spaces.

Why are neck gaiters, masks with a valve, or bandanas not sufficient?

• The thin material of a neck gaiter that makes the material more “breathable” allows droplets to escape. As the droplets pass through the material they break up into smaller particles which hang in the air longer, placing those around you at greater risk. A neck gaiter has shown to be LESS EFFECTIVE than wearing no mask at all.
• Bandanas do not secure well to the shape of your face and allows minimal protection.
• A mask with a one way valve protects only the person wearing it. Airborn droplets are able to escape placing those around you at risk of infection.

Thank you for helping to keep your family, friends, neighbors, and healthcare providers safe. We are in this together!

Stay safe and healthy, Bird PT.

As part of the Lawrence Promise commitment we promise to follow all federal, state, and local public health mandates by:

• Creating transmission barriers
• Enhancing sanitation
• Promoting health screening for employees and volunteers
• Following industry specific best practices and guidelines
• Making ourselves available to speak directly with you about concerns

COVID-19 Guidelines (UPDATED 8/17/20)

Please follow the following recommendations for coming into the clinic.

Screening Questions:

1. Have you been in contact with someone known to have COVID-19 OR been told by a public health official that you may have been exposed to COVID-19 in the last 14 days?
2. Have you personally had COVID-19? If so, have you been released by a physician to return to regular activities?
3. Are you experiencing any of the following symptoms?

Fever

Chills

Cough

Shortness of breath/difficulty breathing

Headache

Altered smell/taste

Muscle aches

Fatigue

• Have you travelled to any of the following places?

Note: if yes, the state of Kansas requires a mandatory 14-day quarantine

• Attended/traveled to mass gathering (out-of-state) of 500 people or greater on or after August 11.
• Florida
• Cruise ship or river cruise
• International travel to any country with a CDC Level 3 Travel Health Notice such as: China, Iran, European Schengen area, UK, Republic of Ireland, and Brazil.

IF YOU ANSWERED YES TO ANY OF THE PREVIOUS, A TELEHEALTH SESSION IS AVAILABLE

In-Clinic Guidelines:

1. We Require all patients to wear a mask at all times, including while exercising. If you feel you are having trouble breathing during your exercises, please discuss a modification with your therapist. A private room may be provided to rest if needed.
2. All patients will have their temperature taken upon entry. Patients with a temperature above 99.5 will be asked to immediately leave and contact their physician.
3. Hand Sanitizer or hand washing is required upon entry and departure.
4. Employees will take temperatures twice per shift and all equipment is cleaned with each use.
5. We continue to encourage Social distancing while in the community to keep you, your families, and your friends and neighbors safe.