EXERC I SE ESSENT I ALS USE THIS EXERCISE TO RELIEVE NECK PAIN Inordertobehealthy,thereneedstobea largeemphasisonmovement. When your body is flexible, strong, well-balanced, and fueled by a nutritious diet, it is able to fight infection and reduce the impact of viruses.Wearededicatedtohelpingyou livethebest lifeyoucan.During this time, ifyoucannotmake it toyourphysical therapyappointments, continue your exercises at home. We care for you and remember, you are part of our Central Avenue Physiotherapy family. GIVE YOURSELF AN IMMUNIT Y BOOST! THESE TIPS CAN HELP YOU STAY HEALTHY: 1. Wash your hands. 2. Avoid touching your face with your hands. 3. Decide to get up and get moving. 4. Make a habit of 20-30 minutes of physical activity a day. 5. Maintain a nutritious diet heavy on fruits and vegetables. 6. Take essential vitamins such as Vitamin C, D, and B6. 7. Aim for 8-9 hours of sleep each night. 8. Don’t smoke. 9. Drink plenty of water. 10. Take time to stretch. 11. Take frequentbreaks forbreathingexercises. Inhaleandexhale deeply. 12. Continue your home exercise program 2-3 times per week.
HEALTHY REC I PE SLOW COOKER COCONUT GINGER CHICKEN • 4clovesgarlicpeeled • 2 inchcubegingerabout30 grams,roughlychopped • 1smallsweetonionpeeled, quartered
• 2Tbspcornstarch • 1canbabycorncobs • 1cuppeasor frozenvegetables Spice Blend • 1/2 tspgroundpepper • 1 tspgroundcumin • 1 tspgroundcoriander • 11/2 tspground tumeric • 1 tspsalt • 2 tspcurrypowder (optional)
• 1Tbspoliveoil • 2Tbspbutter • 2.5 lbsboneless,skinless chicken thighscut into four • 2canscoconutmilknotshaken
Combinespicestogetherandsetaside.Inafoodprocessor,pulsegarlic,gingerand onionuntil it formsapaste. Inaskillet,heatoliveoilandmeltbutter.Addpureed aromatics and stir well. Cook for a few minutes, then add spice blend. Cook for 2-3minutes,stirringconstantly.Movearomatics toonesideof theskilletandadd chicken pieces. Cook chicken slightly on all sides and thoroughly coat it with the spices.Transfertheskillet ingredients intoaslowcooker.Removethecreamfrom the topof thecoconutmilkusingasoupspoonandsetaside.Pour theremaining coconutmilkoverthechickenuntil itbarelycovers it.Drainthecorncobsandchop in half. Add to the slow-cooker. Cook on low for 4 hours. Whisk cornstarch with coconutcream(previouslysetaside)untilsmoothandaddtothechicken,stirring well. Add frozen peas or other vegetables of your choice. Cook for another 1/2 houroruntil thechicken iscookedand thevegetablesarehot. Recipe Courtesy of Melissa @ www.blessthismessplease.com SPECIALIST SPOTLIGHT CINDY STECHYSHYN, B.Sc.P.T., B.Sc.P.E., CAFCI
Cindy graduated from the University of Saskatchewan with her Bachelor of Science in Physical Therapy with Distinction in 1996 and with her Bachelor of Science in Physical Education with Great Distinction in 1995. She purchased Central Avenue Physiotherapy in 2006 and became sole owner in 2018. She has a vast knowledge
Levator Scapulae Stretch Sit in a chair with the hand on the side of the neck to be stretched beneath you. (Alternatively, you can grab under the chair.) Use your free hand to gently pull your nose down toward your armpit so as to give your neck an extra stretch. Good stretch to use if you sit at a computer all day.
in the treatment and management of orthopedic conditions and specialized education for the treatment of Vestibular Rehabilitation and Concussion treatment and management. Cindy loves interacting with people and helping them to restore the life that they love. She helps to achieve this through physiotherapy management, education and injury prevention. Her skills include manual therapy, myofascial release, acupuncture, dry needling and therapeutic exercises. When not at work Cindy is very active with her 3 children and is often seen at the hockey rink, soccer pitch, ball diamond, swimming pool or golf course. She enjoys spending time with family and friends. To request an appointment with Cindy, contact Central Ave. Physiotherapy at (306) 773-8313 or visit our website at achesandsprains.ca.
Always consult your physiotherapist or physician before starting exercises you are unsure of.
Exercisescopyrightof
ACHESANDSPRAINS.CA
Made with FlippingBook Annual report