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.
HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body
WWW.PELHAMREHAB.COM
PROPER ERGONOMICS WORKING FROM HOME
WE ARE OPEN & HERE FOR YOU!
HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body
WWW.PELHAMREHAB.COM (718) 823-3900 PROPER ERGONOMICS 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. When working from home, ask yourself, “how do I maintain my posture throughout WORKING FROM HOME
INSIDE: Proper Ergonomics Working from Home • Success Stories • Immunity Boost Recipe • Exercise Essentials • Telehealth Still Available • Leave Us a Review
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 a minute 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 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.
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.
(Continued Inside)
WE ARE CURRENTLY OPEN & HERE FOR YOU!
The health and safety of our patients and staff is our highest priority. We are requiring a mask for everyone entering the facility. We are also using a contactless thermometer to check temperatures and are asking each patient to wash their hands or use hand sanitzer when they come in. To observe social distancing guidelines, we have reduced the number of chairs in our waiting area. We also only schedule a minimum amount of patients per hour. We are sanitizing therapy equipment, beds, and chairs in-between patients with EPA disinfectants. Our staff uses PPE (gloves, masks, face shields, hair covering, and isolation gown) as needed. We have also installed sneeze guards in our reception area. We ask that everyone wash their hands
and do not touch their face. Most importantly, if you have the following symptoms, we are asking that you please stay home: • cough • shortness of breath or difficulty breathing • repeated shaking with chills • muscle pain • headache • sore throat • new loss of taste or smell Please get emergency medical attention immediately if you develop trouble breathing, persistent pain or pressure in the check, new confusion or inability to arouse, or bluish lips or face. • fever • chills
PROPER ERGONOMICS WORKING FROM HOME
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 home workplace 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 50 minutes longer each day than those who did not.
(Continued from Outside)
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
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 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 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. For more information, call us today at (718) 823-3900 or visit our website at www.pelhamrehab.com.
SUCCESS STORIES I was diagnosed with a grade 2 sprain of the anterior talofibular
IMMUNIT Y BOOST RECIPE VITAMIN BURST SMOOTHIE Ingredients: • 1 cup fresh orange juice
ligament of my left ankle. With the excellent treatment and guidance, as well as support, from all of the amazing
staff, in just 1 and a half months, I am able to wear high heels again!!! It’s like nothing ever happened to me and I never even got injured. I am thrilled with all that I have learned and experienced at this wonderful physical therapy facility! They will give you homework assignments– please do them!! After all, our therapists and ourselves are a teamand wemust work together to achieve amazing results! I strongly recommend this Pelham Physical Therapy for anyone seeking help with any injury!” - D. D.
• 1/2 cup pineapple • 1 tsp freshly minced ginger (or more to taste) • Optional: 1-2 tsp raw honey; a handful of fresh baby spinach; 1-2 tbsp almond butter
• 1/2 cup milk (coconut, almond, or substitute plain or vanilla yogurt) • 1/2 cup frozen strawberries • 1/2 cup mango
Directions: Add the ingredients to a blender and blend on high speed until completely smooth, scraping down the blender as needed. Add a drizzle of honey or extra ginger to taste, pour into glasses, and enjoy. Bursting with healing Vitamin C, this hydrating smoothie will increase the infection- fighting ability of your immune system. fountainavenuekitchen.com/recipe/immunity-boosting-smoothie
EXERC I SE ESSENT I ALS KEEP UP WITH YOUR PT AT HOME
TELEHEALTH STILL AVAILABLE KEEP UP WITH YOUR PT AT HOME
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.
RELIEVE BACK PAIN
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.
Because of this, in addition to keeping our facilities open, we are also offering e-Visits (via the Zoom app) as well as Telehealth services for those who wish to stay at home. By providing care for our patients virtually, as opposed to in person, we are able to keep both our patients and PT providers safe. Telehealth services can be accessed via your smartphone or computer, with which you’ll be free to perform your PT treatments from the comfort of your own home. Using this service, you can view and log your prescribed daily exercises, track your progress, and even access our blogs and other helpful resources–you can even use the app to send tips to friends and family! New patient or new injury? Schedule live e-Visit consultations with a qualified physical therapist without even walking in the clinic! Our physical therapists will be able to discuss and walk through your treatment plan online! Ready to get started? Visit us www.pelhamrehab.com or call us today at (718) 823-3900.
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.
Exercises copyright of
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
DIRECT ACCESS WHAT DOES IT MEAN? Physical Therapy is Easier to Get Than You Think! • A physician referral
Do You Have Friends or Family Members That Have Trouble: � Sitting for long periods � Walking for long distances � Living active & healthy SHARE THE PATH TO BETTER HEALTH Share the Benefits of Physical Therapy with a Friend! We appreciate your confidence and will do our best to help those you refer meet their health and rehab goals. Thank you to all of our friends who refer others to us! � Moving without pain � Bending &moving freely � Balancing confidently & securely
• Therapy may begin with a full evaluation by a licenced physical therapist • In New York, up to 10 visits within 30 days is allowed, with some exceptions
no longer needed, whether you want a check-up, suffered a recent injury, or if you want to improve your overall health and wellness
LEAVE US A GOOGLE REVIEW! Scan the QR Code with Your Smartphone Camera or visit: search.google.com/local/writereview?placeid=ChIJw wzpcVjzwokRxFhxt1kaEp8 Your positive review helps us impact more people’s lives!
Don’t let your pain hold you back. Call us today at (718) 823-3900 or visit our website at www.pelhamrehab.com.
Page 1 Page 2 Page 3 Page 4Made with FlippingBook - professional solution for displaying marketing and sales documents online