TIPS TO STAYING ACTIVE AT HOME!
HEALTHY REC I PE GARLIC BUTTER MEATBALLS WITH ZUCCHINI PASTA • 1/2 lb ground turkey • 1/2 lb ground pork
EXERC I SE ESSENT I ALS USE THIS EXERCISE TO STRETCH YOUR BACK 4. Make sure you are getting at least 7 hours of sleep each night. 5. Take essential Vitamins such as Vitamin C, D, and B6.Take time to stretch. Videoconference to help you keep up with your progress! S IMPLE STEPS TO STAY ACT I VE AND PA I N- FREE : 1. Do a set of exercises or stretches at least every other hour during the day! You can get started with the Exercise Essentials below or consult with your physiotherapist for other options. 2. Maintain a healthy, nurtritious diet and stay hydrated! 3. Take frequent breaks for breathing exercises. (Inhale & exhale deeply.) 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. We want to encourage you to stay active and moving to boost your immunity and maintain your health. Even if you choose to remain indoors, try choosing some exercises to do throughout the day to stay active. One of the best ways to keep your body healthy during this time is to stay moving and reduce inflammation. Furthermore, we want to emphasize to our patients who are recovering from injuries to stay as active as possible. We encourage all of our patients to continue your exercises and recovery program at home. While our clinic is closed, we currently offer
• 1 tsp Italian seasoning • 1/2 tsp crushed red chili pepper flakes • 3 tbsp butter • 4 medium zucchini, spiralized
• 1/2 cup shredded cheese • 1 crumbled bouillon cube • 1 tbsp hot sauce • 1 cup fresh chopped cilantro • 4 cloves garlic, grated + 2 cloves garlic, minced
• lemon juice • salt (to taste) • black pepper (to taste)
Turkey Meatballs: Combine ground turkey and pork, cheese, grated garlic, Italian seasoning, bouillon cube, red chili pepper flakes, chopped cilantro and black pepper. Mix well to formmedium balls. Arrange meatballs on a plate and set aside. Melt 2 tbsp butter in a large skillet over medium-low heat. Cook meatballs for 8-10 min on all sides until cooked through. While cooking, baste meatballs in butter and juices. Remove and set aside. Zucchini Noodles: Melt remaining butter and add lemon juice, hot sauce, minced garlic, and red pepper flakes. Add zucchini noodles and cook for 3-4 min, stirring regularly, until done yet still crisp. Season with salt/pepper and garnish with cilantro. Add the meatballs back to the pan and reheat for about a minute. Serve the meatballs and zucchini noodles immediately with a lemon slice on the side. NEW! PHYSIOTHERAPY BY VIDEOCONFERENCE
Lower Trunk Rotation Lie down on your back, bend your knees and drop them to either side and hold for ten seconds. This stretch should be felt in the lower back and sometimes in the outer hips as well.
Are you in pain? Do you need help? Our Videoconference services offer live consultation where you can meet and chat with your physiotherapist about your treatment plan. Similar to FaceTime, Videoconference is a way for us to make sure that our patients are still receiving the highest possible quality of care they need from a remote location. With Videoconference, you will be able to perform your treatments from the comfort of your own home. You will also be able to track your progress and see how you are improving throughout your treatments – without coming directly to our clinic. We appreciate your patience as we ensure the health and safety of all during this time. To request your Videoconference appointment, contact Central Ave. Physiotherapy at (306) 773-8313 or email admin.centralave@sasktel.net.
Always consult your physiotherapist or physician before starting exercises you are unsure of.
Exercises copyright of
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