REDUCE YOUR RISK OF INFECTION:
THANK YOU FOR VOTING PTRC BEST OF HAYS 2019!
CLEAN YOUR HANDS OFTEN
AVOID TOUCHING YOUR FACE WITH YOUR HANDS
KEEP DISTANCE FROM THOSE INFECTED
AVOID BUSY PLACES & EVENTS
SNEEZE & COUGH INTO TISSUES
DISPOSE OF USED TISSUES QUICKLY
We want to thank all of our patients for voting us The Best of Hays 2019! Be sure to also vote PTRC as Best of Wimberley by visiting the San Marcos Daily Record website by April 12th! CLICK HERE TO VOTE!
AVOID HUGS & SHAKING HANDS
USE GLOVES WHEN NECESSARY
WE WANT YOU TO KEEP MOVING! Though it is tempting to be sedentary and make poor diet choices while self-isolating, these habits have the potential to inhibit your immune system and increase your risk of infection. PTRCwants to encourage its patients to stay active and moving to boost their immunity and maintain their health. If you’re looking for exercises to keep you moving indoors, you can start with the exercises listed in this newsletter, or contact your physical therapist for additional options! During this time, even if you cannot keep your physical therapy appointments, we encourage you to continue your prescribed exercises at home. We’re wishing our patients health and safety!
BE SURE TO STAY ACTIVE INDOORS!
WALKING LUNGE Take a large step forward with one leg, keeping your back foot in starting position while rolling onto its toes. Keep your core tight and bend your knee to make right angles with your hip, knee, and ankle. As you lunge, you should feel a stretch across the front of the hip and thigh. Hold for 30 seconds and repeat 2-5 times.
WAND SHOULDER FLEXION
Lie on your back with a wand, with your hands grasping the wand and lining up with your shoulder holding a wand or long stick, palm face down on both sides, slowly raise thewand towards overhead and hold for 1-3 seconds before returning to the starting position. Repeat 10 times.
STANDING EXTENSIONS While standing, place your hands on your hips and lean back to arch your back. Hold for 3 seconds, then return to the starting position. Repeat throughout the day to relieve back pain.
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