SEWN CLOTH FACE COVERING FACE COVERING
• Two 10”x6” rectangles of cotton fabric • Two 6” pieces of elastic (or rubber bands, string, cloth strips, or hair ties)
• Needle and thread (or bobby pin) • Scissors • Sewing machine
Run a 6-inch length of 1/8-inch wide elastic through the wider hem on each side
Cut out two 10-by-6-inch rectangles of cotton fabric. Use tightly woven cotton, such as quilting fabric or cotton sheets. T-shirt fabric will work in a pinch. Stack the two rectangles; you will sew the cloth face covering as if it was a single piece of fabric.
of the cloth face covering. These will be the ear loops. Use a large needle or a bobby pin to thread it through. Tie the ends tight. Don’t have elastic? Use hair ties or elastic head bands. If you only have string, you can make the ties longer and tie the cloth face covering behind your head.
Gently pull on the elastic so that the knots are tucked inside the hem. Gather the sides of the cloth face covering on
Fold over the long sides ¼ inch and hem. Then fold the double layer of fabric over ½ inch along the short sides and stitch down.
the elastic and adjust so the cloth face covering fits your face. Then securely stitch the elastic in place to keep it from slipping.
INSIDE: • Avoid UnnecessaryWork Injuries With A Standing Desk
• Patient Success Spotlight • Exercise Essentials • Follow Us On Instagram
“I CAN’T STANDWORK INJURIES!” AVOID UNNECESSARY WORK INJURIES WITH A STANDING DESK NEWS LETTER
For many of us, sitting at a desk, computer, or even lifting is a daily part of our work routine. What you may not know, is that the routine may be more harmful long-term than you can imagine. Our bodies were made to move throughout a variety of positions during the day. If you have more of a sedentary job, then the lack of variety in your positions throughout the day can be detrimental to different areas of your body. In general, standing is far better than sitting. If your job requires you to sit at a computer for most of the day, consider a standing desk. Being able to stand for 2-3 hours a day, instead of sitting the whole time, can make a big difference in the way that you feel and the health of your spine. There are some good standing desks on the market such as varidesk.com that make it easy to transition from sitting to standing. The benefits of 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 long periods of time, you can easily burn more calories throughout the day. Sedentary lifestyles, such as those traditionally associated with desk jobs, 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! 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 50 minutes longer each day than those who did not. In addition to the type of desk you stand at, ergonomics is also an important concept to keep in mind. Ergonomic laptop desks and chairs can promote proper posture and decrease the risk for back problems, while workplace design can make an impact on employee happiness, productivity, and well-being.
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 workplace environments, so employees can spend a large amount of their day standing or stretching, with the opportunity to rest when they become tired. What else can I do? When sitting, make sure that you are sitting tall, as if a string is pulling through the top of your head. Your computer should be directly in front of you, instead of off to the side. It should also be at the height where the top one-third of the screen is at eye level. Furthermore, make sure your keyboard is at the adequate height, creating about a 90-degree bend or less in your elbows. Armrests can be helpful to alleviate pressure on the shoulders when typing. At Ellis Physical Therapy, we can also provide specialized programs for making the most out of your workday. Our programs focus on integrative support for beginning a new workplace lifestyle, such as implementing a standing WHAT TYPE OF DESK IS BEST FOR ME? EXERCISE ESSENTIALS Flexibility, strength, and stability are needed to keep you loose and pain-free... Not all exercises are appropriate for every person. Please consult with a healthcare provider before starting. REPEAT TRUNK FLEXION | TO FLOOR Sit in a chair with good posture. Hands on thighs. Let your trunk sag toward the floor use your arms to control the movement. Let your arms dangle to the floor. Now use your arms to push yourself up. Repeat movement 5 times.
or adjustable desk into your daily routine. We can also provide you with tips and techniques for arranging the best ergonomically efficient area to work. Don’t let the stresses of work 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. Schedule an appointment with Ellis Physical Therapy today to get started on some integrative lifestyle changes that can help brighten your mood, enhance your creativity, and reduce your risk of developing health issues while you are working!
Patient Success Spotlight “The staff here are so incredibly great to work with. Many different options for therapy including hydro-therapy. Highly recommend!” - B.G. “Many different options for therapy.”
Exercises copyright of
AT HOME PHYSICAL THERAPY WITH TELETHERAPY
FOLLOW US ON INSTAGRAM
Did you know our clinic has its own Instagram page? Follow our page for the clinic, @ellis.physicaltherapy, to see fun photos of clinic activities, stay up-to-date on our happenings and events, and find helpful articles on conditions we treat! We love staying in touch and connected with our patients! Follow us today @ellis.physicaltherapy.
Ellis Physical Therapy now provides a HIPAA compliant telemedicine platform for their patients. We now offer services at a distance and through video telecommunications in the comfort of the patient’s home. Stay safe and healthy and continue your PT treatment at home with Teletherapy. Benefits of Teletherapy: • No transportation time or costs • No need to take time off of work • Eliminate child or eldercare issues. • On-demand options • Access to Specialists • Less Chance of Catching a New Illness • Less Time in the Waiting Room • Better Health
Visit https://ellisphysicaltherapy.com/teletherapy/ today to schedule your teletherapy session today!
HEALTHY RECIPE ORANGE CRANBERRY BREAD
INGREDIENTS • 2 cups white whole wheat flour • 1/2 cup sugar • 1 teaspoon baking powder • 1/2 teaspoon baking soda
• 1/2 teaspoon salt • 1 cup fresh cranberries • 1 teaspoon orange zest • 1/3 cup coconut oil, melted • 3/4 cup fresh orange juice • 1 egg
INSTRUCTIONS Grease an 8×4 inch loaf pan. Set aside. Preheat oven to 350° F. In a large bowl, add white whole wheat flour, sugar, baking powder, baking soda, salt, cranberries, and orange zest. Gently stir. In a separate medium-sized bowl, add coconut oil, fresh orange juice, and an egg. Add wet ingredients to dry ingredients. Stir to combine everything together. Scrape the batter into the prepared loaf pan. Bake for 30-35 minutes. Remove and let cool for 5 minutes. Serve and enjoy! www.joyfulhealthyeats.com/moist-orange-cranberry-bread
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