Health & Wellness Newsletter by Marketplace Physical Therapy
HEALTH & WELLNESS NEWSLETTER 2020
KEEP UP WITH YOUR PHYSICAL HEALTH & MOBILITY! WE CAN HELP!
In light of the COVID-19 pandemic that has been causing numerous health care facilities to shut down, we as medical professionals are diligently trying to serve our patients in the best ways possible without risking the spread of this disease. The sedentary lifestyle that I’m sure many people have experienced since being quarantined to their homes can actually lead to more aches, pains, and discomfort than one may think. Your body, quite simply, was made to move! With gyms and exercise classes closing down for the time being, it can be difficult to find the motivation to get your daily physical activity while sitting at home. Luckily, there are several easy exercises you can do on your own to relieve your pain and get moving! Just because you’re in the confines of your home during this time, it doesn’t mean you can’t still achieve a workout. Now more than ever it is important to take care of your health. At Marketplace Physical Therapy, we are still here to help you achieve your physical goals, even while you are quarantined at home.
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HEALTH & WELLNESS NEWSLETTER 2020
CONTINUE YOUR EXERCISES IN THE COMFORT OF YOUR HOME
Below are some exercises you can do on your own to get moving and stay active, even as everything is closing down: 1. Dumbbell Wood Chops. Looking for exercises to do with your dumbbell at home? Dumbbell Wood Chops are a great full-body exercise to get you moving. Begin by holding the dumbbell with both hands above one side of your head. Swing the dumbbell in a controlled motion diagonally down across your body, toward your opposite hip. Use the power from your hip rotation to make this swinging motion. By engaging your back, shoulder, legs, and abdominal muscles, you can feel good knowing that you’re getting the full workout you’re looking for! 2. Running Man. Are you an avid runner or cycler? When quarantined at home, it can seem disheartening when unable to go outdoors and do the activities you enjoy. Exercises like the Running Man can simulate the feeling of those activities by focusing on the same muscles. Begin by lifting your right leg so that it is parallel to the floor. Bend your arms into proper running positions, with right arm bent in front of your torso and your left arm bent behind your torso. In one motion, extend your right leg so that it is behind you and lean forward with your torso, extending your right arm in front of you and your left arm behind you. 3. Split Stance Side Plank with Arm Raise. Planks are always a good choice for working out at home, since they are easy to do and great at targeting several muscles at once. With these planks, you’ll be taking your home workouts to the next level! For the Split Stance Side Plank with Arm Raise, begin by lying on one side of your body, propping yourself up with your bent arm on that side. Lift your hips so you are in a side plank position, and lift your opposite arm to the sky. Hold this position for 30 seconds or until you begin to feel tired. Repeat these steps on the opposite side. 4. Dynamic Hamstring Warm Up. It is important to stretch those hamstrings while
you’re stuck at home to prevent them from becoming tight! This exercise will help you do just that. Begin standing up straight. Bend your right knee, and extend your left leg out in front of you so the heel of your foot is to the floor and your toes are to the sky. Bend your torso over your outstretched leg in a 90 degree angle, feeling the stretch in your left hamstring. Repeat these steps on the opposite side, making sure to alternate between each of your legs to get a good stretch on both sides. 5. Dynamic Hip Flexor Warm Up Straight. This exercise is great for getting your body all stretched out either before or after a workout. It is easy to do and targets several muscles in your body! With this one, you will also begin by standing up straight. Place one foot in front of you in a slight lunge position and reach your arms to the sky. Arch your back and look up to feel the stretch in your back, shoulders, and neck. Repeat these steps on the opposite leg. This exercise is also very helpful to do whenever you are feeling tight or achy in your back, neck, or upper extremities! Marketplace Physical Therapy is here for you. If you have any questions about these workouts or if you’d like to inquire about additional advice to get moving from the comfort and safety of your own home, don’t hesitate to call or message us. For the time being, Marketplace Physical Therapy is also still open and seeing patients, while taking the necessary precautions tomake sure everything is sanitary, and everyone is safe. However, certain visits will be transitioned over to our telehealth services so we can treat patients virtually. If you feel as if you need to come in physically for an appointment, we are here to help. If you would like to receive assistance while also distancing at home, we are here to help you, as well. For more information on our clinic safety practices or additional advice on how you can stay active at home during this time, contact us today.
Step-By-Step On How To Access Your Care Plan Discover how to access your care plan from home.
Exercise Essentials Try theses movements at home to stretch out your muscles.
Patient Success Story Discover what our patients have to say about their experience!
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PATIENT SUCCESS STORY
Creamy Thai Carrot & Sweet Potato Soup Recipe INGREDIENTS • 1 tbsp coconut oil • 2 cups chopped yellow/sweet onion • 2 cloves garlic, minced • 1 tbsp minced fresh ginger • 2 tbsp red curry paste • 3 cups diced peeled carrots • 3 cups diced peeled sweet potatoes • ½ tsp fine-grain sea salt • Freshly ground black pepper • Up to ¼ tsp cayenne pepper For Ganish: • Minced fresh cilantro • Fresh lime juice DIRECTIONS In a large pot, melt coconut oil over medium heat. Add onion, garlic, and ginger and sauté for 5-6 minutes until onion is translucent. Stir in curry paste. In a small bowl, whisk together some of the broth with almond butter until smooth. Add mixture to pot, along with carrots, sweet potatoes, salt, and remaining vegetable broth. Stir until combined. Bring soup to a low boil over medium-high heat and then reduce heat to medium-low. Cover and simmer for 15-20 minutes, until potatoes and carrots are fork-tender. Ladle soup carefully into a blender. You will likely have to do this in a couple of batches, depending on the size of your blender (never fill your blender past the maximum fill line). Being careful to avoid hot steam from the lid, blend on low and slowly increase speed until soup is completely smooth. (Alternatively, you can use an immersion blender and blend the soup directly in the pot.) Season with salt and black pepper to taste. For more spice, add ¼ tsp cayenne pepper, and blend again. Transfer soup back to pot and reheat if necessary. If desired, you can thin soup out with a bit more broth if it’s too thick for your preference. Ladle soup into bowls and top with minced cilantro, a squeeze of lime juice. • 4 cups low-sodium vegetable broth • ¼ cup raw almond/peanut butter
“I had an ACL and meniscus surgery in January. I came for my 1st visit here 3 weeks after surgery. I could barely move my knee and still had lot of pain. I’m going into my 10th visit here and I have restored 95% of my mobility. No pain. My knee feels great and I’m doing exercises that I thought were not possible prior to my surgery.
These people care about seeing their patients recover 100%. They’re working hard, even through the virus crisis that we’re living right now. There’s never a rush to get you in and out. They always want to see you get better with each visit. Their small gym is pretty cool too. Thank you guys for the caring!” - Carlos R. Exercise ESSENTIALS DYNAMIC HIP FLEXOR WARM UP STRAIGHT Place one foot in front of you in a slight lunge position and reach your arms to the sky. Arch your back and look up to feel the stretch in your back, shoulders, and neck. Repeat these steps on the opposite leg. Repeat steps on each leg 5 times. Loosens hips
RUNNING MAN Begin by lifting your right leg so that it is parallel to the floor. Bend your arms into proper running positions, with right arm bent in front of your torso and your left arm bent behind your torso. In one motion, extend your right leg so that it is behind you and lean forward with your torso, extending your right arm in front of you and your left arm behind you. Repeat for 30 seconds.
Strengthens Legs
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REDLANDS 500 N. Orange St. Redlands, CA 92374
BEAUMONT 1620 E. 2nd St. Beaumont, CA 92223
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Step-By-Step On How To Access YOUR CARE PLAN
1. Go to the following links based on your device: • Desktop https://portal.strivehub.com/users/sign_in • Apple phone https://apps.apple.com/us/app/strivehub/id1277772303 • Android phone https://play.google.com/store/apps/details?id=com.strivelabs.strivehub 2. Create your account: • To create your account to access the at-home care plan, you will need to log in using the email you provided in your New Patient Paperwork. • Enter your Name, Date of Birth, and Personal Access Code to gain access! NOTE: Your Access Code was provided on your printout at your first visit, it was also e-mailed to you. If you can’t seem to find it, feel free to give us a call! 2. Start your plan!: Access your health care plan including at-home exercises, track your progress, directly message your primary doctor/therapist, and reach your recovery goals! Not sure how to access your care plan with Marketplace Physical Therapy? Follow step-by-step instructions below to get started on your personal care plan!
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