With all of us working from home, it can be difficult to find a comfortable workspace. However, it is important to make sure that the ergonomics in your office are functioning properly, in order to avoid developing unwanted aches and pains.
JUNE 2020 N E W S L E T T E R Y O U R H E A L T H I S O U R P R I O R I T Y
We’re Back Open & Better than Before NOW OFFERING TELEHEALTH! Meet with your physical therapist by video telecommunications and continue your exercise program at home!
DISCOVER PROPER ERGONOMICS FOR YOUR HOME OFFICE!
ALSO INSIDE: What Good Posture Can Do for You! • What Our Patients Say • Exercise Essentials • Staff Spotlight • Now Offering Telehealth! • Stay Healthy: Tips for Boosting Your Immunity
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N E W S L E T T E R Y O U R H E A L T H I S O U R P R I O R I T Y
JUNE 2020
WWW.RECOVERYPT.COM
DISCOVER PROPER ERGONOMICS FOR YOUR HOME OFFICE!
With all of us working fromhome, it can be difficult to find a comfortable workspace. However, it is important to make sure that the ergonomics in your office are functioning properly, in order to avoid developing unwanted aches and pains. When working fromhome, ask yourself, “how do I maintainmy posture throughout the day?” Do you catch yourself slouching frequently? Do those last couple hours of the workday leave you achy and ready to call it quits? If you are experiencing aches and pains, especially in your neck or back, poor posture is probably to blame. Fortunately, posture can be improved with some ergonomic changes. Making the Most of Your Work-From-Home Days If you work from your home office all day, it is important to have a proper ergonomic setup. Make sure that you are at a proper
height with your desk chair and computer, so you don’t have to slouch or lean forward. Additionally, make sure your chair has the proper lumbar support needed to help you sit straight while you’re working. These simple steps can help tremendously with your overall posture. If you are at a desk for extended periods of the day, it is important to make sure your back posture is okay. Sit upright, place your feet flat on the floor, and try not to cross your legs. Make sure there is a small gap between the back of your knees and the chair. Having a chair with strong back support and padding is also recommended for making your upright position more comfortable. In addition to making the most of your home office, it is also important to make sure you are taking care of your body. When working from home, it is no secret that most of the day is spent with limited levels of mobility. It is important to make sure that you get up every 30 minutes or so and take a small walk, at least for aminute or two. This will help in loosening up your muscles and joints, as well as initiating a stronger blood flow. Exercise is incredibly important in general, especially if your job involves several hours of inactivity. When you exercise, you are stretching and strengthening certain muscles of your body, including problem areas such as your neck and back. Taking even a small amount of time to walk or jog around the neighborhood every day after working from home can highly improve your posture and gait – in addition to helping you get you out of the house for some time! Have you thought about investing in a standing desk? Did you know that standing burns between .7 to .15 more calories per minute than sitting does? It may not seem like a lot, but by simply standing for longer periods of time, you can easily burn more calories throughout the day. (Continued Inside)
DISCOVER PROPER ERGONOMICS
Sedentary lifestyles, especially the ones that many of us are experiencing right now, can increase your risk of heart disease, obesity, or other serious health issues. However, investing in a standing desk or alternate seating option at work can help in greatly decreasing these risks and making your home office more ergonomically friendly! Using a standing desk as opposed to a traditional sitting desk has been proven to lower one’s chances of developing cardiovascular disease, diabetes, and obesity. Nevertheless, standing desks are not for everyone, especially those with joint or vascular conditions. You may be asking, “doesn’t standing all day long have its own implications?” The short answer is – yes. Anything without moderation can have its pitfalls. Standing can boost your energy levels, concentration, and even your mood, but if you have a traditional 9-5 job, chances are that level of productivity will dissipate after a while. Standing for too long can cause you to run out of energy quicker and can take a toll on your physical comfort. Many medical professionals recommend adjustable desks for your homeworkplace environment, so you can spend a large amount of your day standing or stretching,
with the opportunity to rest when you become tired. Studies suggest whether you choose a standing or adjustable desk for your workday, integrative support can be beneficial in easing yourself into the new setting. In fact, those who participated in some sort of integrative support program for their standing or adjustable desk stood for an average of 50minutes longer each day than those who did not. At the end of the day, make sure you’re comfortable. No matter how you choose to work from home, ergonomics is an important concept to keep inmind. Ergonomic laptop desks and chairs can promote proper posture and decrease the risk for back problems, while workplace design can make an impact on your overall happiness, productivity, and well-being. Don’t let the daily stresses of working from home take a toll on your physical health! There are several steps you can take to improve your posture, strength, energy, and overall wellbeing throughout the workday. Call us at (917) 763-7825 or visit us online at www.recoverypt.com to request an Telehealth evaluation.
(Continued from Outside)
WHAT OUR PATIENTS SAY SUCCESS STORIES RPT is like visiting the side of your family that you always like to
This is a great place! The staff are wonderful, and the
see. I’ve been coming to Recovery Physical Therapy on and off again for some pesky injuries, and I’malways greeted with a friendly faces and good conversation. Going to physical therapy here is never a chore (even at 7 AM!) and especially in their swanky new office. Their therapists are friendly & attentive and most importantly supportive through each session.” – G. H.
therapists are knowledgeable and caring. I only wish we had found this place earlier. They really know what they are doing and my dad has found tremendous relief for his leg pain. His therapist is aware of proper stretching techniques, is knowledgeable about muscle use/muscle anatomy, and explains everything in detail so her patients understand the goal of the therapy. ” – S. K.
EXERC I SE ESSENT I ALS USE THESE EXERCISES TO RELIEVE BACK PAIN
Take Time to Stretch!
We are now offering Telehealth for new and existing patients as an alternative to hands-on treatments. While we have been available to offer HIPPA compliant telehealth visits for patients at home, we are now available to offer “in office” visits at our W79th, East 86th, 902 Broadway, 530 Seventh Ave, and 65 Broadway (Wall St) locations in NYC. We are also available at our Larchmont location in Westchester. All of these services are being offered with adherence to CDC safety guidelines. Patientswith essential needs, we kindly ask that if you are experiencing any of the common cold or flulike symptoms that you allowour patient care coordinators to reschedule your appointment, or leverage our telehealth option! Our teamis continuing tomonitor updates related toCOVID-19.We have compiled a list of reliable sources of information about the coronavirus for you to remain informed : CDC Coronavirus Page: www.cdc.gov/coronavirus/2019-ncov/index.html Coronavirus Fact Sheet: www.cdc.gov/coronavirus/2019-ncov/downloads/2019- ncov-factsheet.pdf What to Do If You Are Sick: www.cdc.gov/coronavirus/2019-ncov/downloads/ sick-with-2019-nCoV-fact-sheet.pdf Stop the Spread of Germs: www.cdc.gov/coronavirus/2019-ncov/downloads/ NOWOFFERING TELEHEALTH! OUR FOCUS IS ALWAYS ON YOUR HEALTH & SAFETY
Lumbar Extension Stand with good posture, feet shoulder-width apart. Position your hands on the backs of your hips. Lean back, as far as you comfortably can. Hold for 10 seconds and repeat 5 times.
Repeat Trunk Flexion to Floor Sit in a chair with hands- on thighs. Let your trunk drop toward the floor, using your arms to control the movement. Let your arms dangle to the floor. Now use your arms to push yourself up. Repeat 3 times.
Always consult your physical therapist or physician before starting exercises you are unsure of doing. Exercises copyright of
STAY HEALTHY: TIPS FOR BOOSTING YOUR IMMUNIT Y
DIRECT ACCESS WHAT DOES IT MEAN? Physical Therapy is Easier to Get Than You Think! • A physician referral • Therapy may begin
Get adequate rest. When you are well rested, your body is able to function at its optimum levels – which means it is better able to fight off illness. Aiming for 8-9 hours each night will help your immune system work in the ways it was meant to. Exercise regularly. Exercise is also a great way to boost your immune system. When your body is in shape, it quite literally has more strength to fight off unwanted viruses. Aiming for at least 20-30 minutes of physical activity a day can help strengthen you and your immune system. Maintain a nutritious diet. The essential vitamins found in many fruits and vegetables are key to making sure your immune system is as healthy as possible.
Research suggests foods rich in omega-3 fatty acids might help you keep your blood pressure down and improve your mood. Aim to get two servings of fish a week, particularly fatty fish, such as salmon, sardines and some types of tuna, which are rich in omega-3s. Not a fish lover? Opt for walnuts and flax. Stay Hydrated. Water is found in every cell, tissue, and organ in the body. Proper hydration improves brain function, helps deliver oxygen to the body, lubricates joints, and is essential for cell growth, replication, and survival. Water with electrolytes helps cell permeation and absorption. Aim to drink at least half your body weight in ounces of water each day.
with a full evaluation by a licenced physical therapist • Patients sent by their physician can choose where they want to receive therapy
no longer needed, whether you want a check-up, suffered a recent injury, or if you want to improve your overall health and wellness
Don’t let your pain hold you back. Call us today at (917) 763-7825 or visit our website at www.recoverypt.com.
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