Zona Physical Therapy

Zona Physical Therapy is a physical therapist-owned private practice with the goal of meeting your physical therapy needs with honesty, integrity, compassion and empathy.

Operating as usual

10/08/2021

Toe raises are so simple yet so great for improving ankle stability and overall balance. Its also great for stretching the plantar muscle of the foot and making it more flexible. Wanna learn how to do this quick exercise?

πŸ‘‰ Raise your heels off the floor while sitting with your feet on the floor, hold for about 5 seconds and then lower them.
πŸ‘‰ After that, lift your toes off the floor, hold for about 5 seconds and then lower them.
πŸ‘‰ Rep 10-20 times more.
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#painmanagement #physicaltherapy #physio #suwaneega #georgiasmallbusiness #painrelief #rehab #resilience #recovery #rehabilitation #injuryprevention #coreexercise #strength #condition #sportsmedicine #cardio #corestrength #running #easyworkout #shoulderpain #shouldpainrelief #backpain #backrelief #toeraises #calfstrength #legday

10/07/2021

October is #NationalPhysicalTherapyMonth
This month we celebrate the profession and all the wonderful ways professionals in this field help to restore, maintain and improve people's lives.
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#physicaltherapy #georgiasmallbusiness #womanownedbusiness #femaleowner #FEELGOOD #instalove #physicaltherapist #recovery #resilience #rehabilitation #sportsmedicine #suwaneega #suwanee #georgia

October is #NationalPhysicalTherapyMonth
This month we celebrate the profession and all the wonderful ways professionals in this field help to restore, maintain and improve people's lives.
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#physicaltherapy #georgiasmallbusiness #womanownedbusiness #femaleowner #FEELGOOD #instalove #physicaltherapist #recovery #resilience #rehabilitation #sportsmedicine #suwaneega #suwanee #georgia

10/02/2021

Lets do some hip stretch exercises to help loosen your hip flexor!

πŸ‘‰ Bring one leg up, placing your ankle on the opposite knee/thigh, while sitting with your feet on the floor.
πŸ‘‰ Gently press the bent knee towards the floor till you feel a stretch in your bottom.
πŸ‘‰ Hold for 20-30 seconds before switching sides.
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#painmanagement #physicaltherapy #physio #suwaneega #georgiasmallbusiness #painrelief #rehab #resilience #recovery #rehabilitation #injuryprevention #coreexercise #strength #condition #sportsmedicine #cardio #corestrength #running #easyworkout #shoulderpain #shouldpainrelief #backpain #backrelief

09/30/2021

We're back with another exercise to help your posture as you continue to work a desk job or work from home. This one is called the thoracic spine extension:

πŸ‘‰ Lie down on your upper back over a foam roller. Foam roller should stretch across your shoulder blades.
πŸ‘‰ Make sure to keep hips down and focus on opening the thoracic spine
πŸ‘‰ Roll up and down upper back for about a minute at a time
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#painmanagement #physicaltherapy #physio #suwaneega #georgiasmallbusiness #painrelief #rehab #resilience #recovery #rehabilitation #injuryprevention #coreexercise #strength #condition #sportsmedicine #cardio #corestrength #running #easyworkout #shoulderpain #shouldpainrelief #backpain #backrelief

09/29/2021

It brings us joy when we are able to provide the solutions are patients are seeking & leave our facility feeling more confident about winning back their freedom to move!
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#physicaltherapy #georgiasmallbusiness #womanownedbusiness #femaleowner #blackownedbusiness #FEELGOOD #instalove #physicaltherapist #recovery #resilience #rehabilitation #sportsmedicine #suwaneega #suwanee #georgia

It brings us joy when we are able to provide the solutions are patients are seeking & leave our facility feeling more confident about winning back their freedom to move!
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.
.
#physicaltherapy #georgiasmallbusiness #womanownedbusiness #femaleowner #blackownedbusiness #FEELGOOD #instalove #physicaltherapist #recovery #resilience #rehabilitation #sportsmedicine #suwaneega #suwanee #georgia

09/21/2021

Sitting all day in a desk can be tiring! Lets try a simple exercise to help correct your posture.

Corner Pec Stretch:
πŸ‘‰ In a corner wall or doorway, place forearms on the walls and elbows at shoulder height or slightly lower
πŸ‘‰ Bring your body closer to the corner by putting one foot in front of the other and bending your front knee.
πŸ‘‰ Engage your core
πŸ‘‰ Repeat the stretch for 20-30 seconds.
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#painmanagement #physicaltherapy #physio #suwaneega #georgiasmallbusiness #painrelief #rehab #resilience #recovery #rehabilitation #injuryprevention #coreexercise #strength #condition #sportsmedicine #cardio #corestrength #running #easyworkout #shoulderpain #shouldpainrelief #backpain #backrelief

Sitting all day in a desk can be tiring! Lets try a simple exercise to help correct your posture.

Corner Pec Stretch:
πŸ‘‰ In a corner wall or doorway, place forearms on the walls and elbows at shoulder height or slightly lower
πŸ‘‰ Bring your body closer to the corner by putting one foot in front of the other and bending your front knee.
πŸ‘‰ Engage your core
πŸ‘‰ Repeat the stretch for 20-30 seconds.
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#painmanagement #physicaltherapy #physio #suwaneega #georgiasmallbusiness #painrelief #rehab #resilience #recovery #rehabilitation #injuryprevention #coreexercise #strength #condition #sportsmedicine #cardio #corestrength #running #easyworkout #shoulderpain #shouldpainrelief #backpain #backrelief

Photos from Zona Physical Therapy's post 09/17/2021

Lets go over some good posture whether we work from home or the office!
πŸ‘‰ Make sure you’re sitting in a comfy chair that allows you to maintain proper posture (photo)
πŸ‘‰ The shoulders and hips should be properly aligned.
πŸ‘‰ Sufficient lumbar support (chair with support, small pillow or towel roll)
πŸ‘‰ Arms that aren’t too high or too low
πŸ‘‰ Feet flat on the ground or a footstool
πŸ‘‰ Try not to tilt to one side when sitting.
πŸ‘‰ Knees should be the same height as or slightly lower than hips.
πŸ‘‰ Parallel forearms and thighs to the floor
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#painmanagement #physicaltherapy #physio #suwaneega #georgiasmallbusiness #painrelief #rehab #resilience #recovery #rehabilitation #injuryprevention #coreexercise #strength #condition #sportsmedicine #cardio #corestrength #running #easyworkout #shoulderpain #shouldpainrelief #backpain #backrelief

09/16/2021

Going every day and working from the office is a thing of the past for a lot of us. It has been a bittersweet adjustment as well but stay strong amigos because today we are going to talk about the best posture and exercise to do work from home efficiently and avoid negative impacts at the same time. Let’s start with a few tips to keep in mind while working

Adjustments for good posture:
πŸ‘‰ Avoid using your computer while sitting or lying on your couch or in bed.
πŸ‘‰ If feasible, sit at a desk or table.
πŸ‘‰ Place your head about an arm’s length away from the monitor.
πŸ‘‰ To avoid reaching for the keyboard and mouse, keep them close together.
πŸ‘‰ Avoid sitting for more than an hour at a time and take a 10-minute break for every hour of sitting.
πŸ‘‰ For extended phone calls, use a hands-free device to avoid straining your neck.
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#painmanagement #physicaltherapy #physio #suwaneega #georgiasmallbusiness #painrelief #rehab #resilience #recovery #rehabilitation #injuryprevention #coreexercise #strength #condition #sportsmedicine #cardio #corestrength #running #easyworkout #shoulderpain #shouldpainrelief #backpain #backrelief

Going every day and working from the office is a thing of the past for a lot of us. It has been a bittersweet adjustment as well but stay strong amigos because today we are going to talk about the best posture and exercise to do work from home efficiently and avoid negative impacts at the same time. Let’s start with a few tips to keep in mind while working

Adjustments for good posture:
πŸ‘‰ Avoid using your computer while sitting or lying on your couch or in bed.
πŸ‘‰ If feasible, sit at a desk or table.
πŸ‘‰ Place your head about an arm’s length away from the monitor.
πŸ‘‰ To avoid reaching for the keyboard and mouse, keep them close together.
πŸ‘‰ Avoid sitting for more than an hour at a time and take a 10-minute break for every hour of sitting.
πŸ‘‰ For extended phone calls, use a hands-free device to avoid straining your neck.
.
.
.
#painmanagement #physicaltherapy #physio #suwaneega #georgiasmallbusiness #painrelief #rehab #resilience #recovery #rehabilitation #injuryprevention #coreexercise #strength #condition #sportsmedicine #cardio #corestrength #running #easyworkout #shoulderpain #shouldpainrelief #backpain #backrelief

09/14/2021

Looking to strengthen your shoulders and back? Give some serratus punches with a resistive band a try!

πŸ‘‰ Wrap the resistive band around your back below your shoulders.
πŸ‘‰ Grab the ends of your band with both hands in front of you.
πŸ‘‰ With elbows straight & locked out, punch/reach forward moving your shoulders and arms in one motion.
πŸ‘‰ Repeat & control the band back to the starting position

🚨 To find out if any of these exercises or any others are right for YOU, talk to your physical therapist to discuss what you need given your unique situation!
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#painmanagement #physicaltherapy #physio #suwaneega #georgiasmallbusiness #painrelief #rehab #resilience #recovery #rehabilitation #injuryprevention #coreexercise #strength #condition #sportsmedicine #cardio #corestrength #running #easyworkout #shoulderpain #shouldpainrelief #backpain #backrelief

08/26/2021

Physical therapy can play a big role as part of a multi-disciplinary approach in providing that continuum of care for those dealing with long lasting effects of covid.

Here are some ways PT can help:
πŸ‘‰ improve stamina
πŸ‘‰ increase endurance
πŸ‘‰ range of motion
πŸ‘‰ balance
πŸ‘‰ functional mobility
πŸ‘‰ grasp of breathing methods
πŸ‘‰ strengthen lungs

The goal of physical therapy will always be to improve your quality of life.= through recommended movements. If you are suffering from long term effects of covid, consult with your physician to get evaluated and referred to a physical therapist.
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#painmanagement
#physicaltherapy #physio #suwaneega #georgiasmallbusiness #painrelief #rehab #resilience #recovery #rehabilitation #injuryprevention #feelgood

Physical therapy can play a big role as part of a multi-disciplinary approach in providing that continuum of care for those dealing with long lasting effects of covid.

Here are some ways PT can help:
πŸ‘‰ improve stamina
πŸ‘‰ increase endurance
πŸ‘‰ range of motion
πŸ‘‰ balance
πŸ‘‰ functional mobility
πŸ‘‰ grasp of breathing methods
πŸ‘‰ strengthen lungs

The goal of physical therapy will always be to improve your quality of life.= through recommended movements. If you are suffering from long term effects of covid, consult with your physician to get evaluated and referred to a physical therapist.
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#painmanagement
#physicaltherapy #physio #suwaneega #georgiasmallbusiness #painrelief #rehab #resilience #recovery #rehabilitation #injuryprevention #feelgood

08/20/2021

Covid-19 or corona virus has become a household name for several months now in the US and the rest of the world. While many who have had covid have recovered well, others have ended up requiring a hospital stay and or have had to deal with side effects that have lasted for days, weeks and sometimes even for several months after.

Some long term effects of covid include:

The Heart: According to research published in JAMA Cardiology, 78 of 100 people diagnosed with covid exhibited signs of cardiac injury weeks after they recovered.

The Lungs: Pneumonia, which is frequently caused by covid, can leave scar tissue on the lungs’ air sacs (alveoli), causing long-term breathing difficulties as well as poor endurance and very low activity tolerance, or no ability to exercise.

The Brain: One of the most common side effects include loss of the sense of taste and smell as well as headaches, debilitating fatigue and trouble thinking clearly or β€œbrain fog”. Covid-19 can induce strokes, seizures, and has been linked to an increased risk of Parkinson’s and Alzheimer’s disease.

Read the blog on our website to learn ways physical therapy can help with some long term effects of covid.

#painmanagement
#physicaltherapy #physio #suwaneega #georgiasmallbusiness #painrelief #rehab #resilience #recovery #rehabilitation #injuryprevention #feelgood

Covid-19 or corona virus has become a household name for several months now in the US and the rest of the world. While many who have had covid have recovered well, others have ended up requiring a hospital stay and or have had to deal with side effects that have lasted for days, weeks and sometimes even for several months after.

Some long term effects of covid include:

The Heart: According to research published in JAMA Cardiology, 78 of 100 people diagnosed with covid exhibited signs of cardiac injury weeks after they recovered.

The Lungs: Pneumonia, which is frequently caused by covid, can leave scar tissue on the lungs’ air sacs (alveoli), causing long-term breathing difficulties as well as poor endurance and very low activity tolerance, or no ability to exercise.

The Brain: One of the most common side effects include loss of the sense of taste and smell as well as headaches, debilitating fatigue and trouble thinking clearly or β€œbrain fog”. Covid-19 can induce strokes, seizures, and has been linked to an increased risk of Parkinson’s and Alzheimer’s disease.

Read the blog on our website to learn ways physical therapy can help with some long term effects of covid.

#painmanagement
#physicaltherapy #physio #suwaneega #georgiasmallbusiness #painrelief #rehab #resilience #recovery #rehabilitation #injuryprevention #feelgood

08/07/2021

Nothing brings us more joy than being part of our patients journey as they win back their freedom to move πŸ’š
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#physicaltherapy #georgiasmallbusiness #womanownedbusiness #femaleowner #blackownedbusiness #FEELGOOD #instalove #physicaltherapist #recovery #resilience #rehabilitation #sportsmedicine #suwaneega #suwanee #georgia

Nothing brings us more joy than being part of our patients journey as they win back their freedom to move πŸ’š
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.
#physicaltherapy #georgiasmallbusiness #womanownedbusiness #femaleowner #blackownedbusiness #FEELGOOD #instalove #physicaltherapist #recovery #resilience #rehabilitation #sportsmedicine #suwaneega #suwanee #georgia

08/06/2021

"The best views come after the hardest climb"
On top of being able to enjoy natures beauty, hiking is such a great way to get some physical activity in your day. Let us share some few benefits:

Hiking
Duration: Start with Short hikes or easy trails at first, then aim for longer on more challenging trails
Benefits:
βœ… Tremendous leg, ab, and butt workout
βœ… Great for building cardiovascular endurance.
βœ… Lowers blood pressure.
βœ… Helps lower stress levels.
βœ… Enhances your mood.
βœ… Great for bone health

Negatives:
βœ‹ Potential contact with wildlife
βœ‹ Rough terrain can have a negative impact your joints.
βœ‹ Be mindful of cold weather and icy conditions to prevent slips and falls
βœ‹ Put on bug spray to avoid ticks or other insects

Where will you be hiking to?
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#outdoors #outdooractivities #painmanagement
#physicaltherapy #physio #suwaneega #georgiasmallbusiness #painrelief #rehab #resilience #recovery #rehabilitation #injuryprevention #feelgood #instadaily #runner #enjoylife #cardio #hiking #trekking #views #summer #weather

"The best views come after the hardest climb"
On top of being able to enjoy natures beauty, hiking is such a great way to get some physical activity in your day. Let us share some few benefits:

Hiking
Duration: Start with Short hikes or easy trails at first, then aim for longer on more challenging trails
Benefits:
βœ… Tremendous leg, ab, and butt workout
βœ… Great for building cardiovascular endurance.
βœ… Lowers blood pressure.
βœ… Helps lower stress levels.
βœ… Enhances your mood.
βœ… Great for bone health

Negatives:
βœ‹ Potential contact with wildlife
βœ‹ Rough terrain can have a negative impact your joints.
βœ‹ Be mindful of cold weather and icy conditions to prevent slips and falls
βœ‹ Put on bug spray to avoid ticks or other insects

Where will you be hiking to?
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.
#outdoors #outdooractivities #painmanagement
#physicaltherapy #physio #suwaneega #georgiasmallbusiness #painrelief #rehab #resilience #recovery #rehabilitation #injuryprevention #feelgood #instadaily #runner #enjoylife #cardio #hiking #trekking #views #summer #weather

08/02/2021

Happy Monday! As we're closing in on summer and kids are starting to go back to school, there's still some time left take advantage of the warm weather! Love the water? Here are some activities that'll have you enjoying the water & even exercise in no time!

πŸŠβ€β™€οΈ Swimming
Duration: 20- 45 minutes, 3 days a week
Benefits:
πŸ‘‰ Helps tones arms and legs.
πŸ‘‰ Perfect for people who have joint problems.
πŸ‘‰ Helps with weight loss.
πŸ‘‰ Increase your stamina.
πŸ‘‰ Reduces the risk of diabetes and high blood pressure.
πŸ‘‰ Relieves stress.
πŸ‘‰ It is fun and refreshing.

Paddling
Duration: 120 minutes a week
Benefits:
βœ… Increasing muscle strength in the back, arms, shoulders, and chest
βœ… Works your core strength.
βœ… Smaller risk of injury or stain
βœ… Elevates your heart rate and improves cardiovascular health.
βœ… Calming effect on the brain
βœ… Can help lower stress levels.

What will you try this summer?
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#outdoors #outdooractivities #painmanagement
#physicaltherapy #physio #suwaneega #georgiasmallbusiness #painrelief #rehab #resilience #recovery #rehabilitation #injuryprevention #feelgood #instadaily #runner #enjoylife #cardio #swim #swimming #paddling #summer #weather

Happy Monday! As we're closing in on summer and kids are starting to go back to school, there's still some time left take advantage of the warm weather! Love the water? Here are some activities that'll have you enjoying the water & even exercise in no time!

πŸŠβ€β™€οΈ Swimming
Duration: 20- 45 minutes, 3 days a week
Benefits:
πŸ‘‰ Helps tones arms and legs.
πŸ‘‰ Perfect for people who have joint problems.
πŸ‘‰ Helps with weight loss.
πŸ‘‰ Increase your stamina.
πŸ‘‰ Reduces the risk of diabetes and high blood pressure.
πŸ‘‰ Relieves stress.
πŸ‘‰ It is fun and refreshing.

Paddling
Duration: 120 minutes a week
Benefits:
βœ… Increasing muscle strength in the back, arms, shoulders, and chest
βœ… Works your core strength.
βœ… Smaller risk of injury or stain
βœ… Elevates your heart rate and improves cardiovascular health.
βœ… Calming effect on the brain
βœ… Can help lower stress levels.

What will you try this summer?
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.
.
#outdoors #outdooractivities #painmanagement
#physicaltherapy #physio #suwaneega #georgiasmallbusiness #painrelief #rehab #resilience #recovery #rehabilitation #injuryprevention #feelgood #instadaily #runner #enjoylife #cardio #swim #swimming #paddling #summer #weather

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302 Satellite Blvd. STE 111
Suwanee, GA
30024

Opening Hours

Monday 9am - 6pm
Tuesday 7:30am - 7pm
Wednesday 9am - 6pm
Thursday 7:30am - 7pm
Friday 9am - 6pm
Saturday 10am - 2pm
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Special Needs Pediatric Therapy Services Special Needs Pediatric Therapy Services
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Kid's Creek Therapy Kid's Creek Therapy
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Primacare Physical Therapy & Wellness Primacare Physical Therapy & Wellness
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PROSPER Performance & Physical Therapy PROSPER Performance & Physical Therapy
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ATI Physical Therapy

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BenchMark Physical Therapy BenchMark Physical Therapy
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BenchMark Physical Therapy BenchMark Physical Therapy
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Massage by Sheri Massage by Sheri
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