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.
N E W S L E T T E R
COVID-19 & PHYSICAL THERAPY KEEPING UP WITH YOUR HEALTH
INSIDE : • Exercies to Help You Stay Active and Strong • Service Spotlight: Telehealth
• Stay Healthy with Immunity Boosting Tips • Bay State Physical Therapy Statement on COVID-19
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. The sedentary lifestyle that I’m sure many people have experienced since being quarantined to their homes can actually lead to more aches, pains, and discomfort than one may think. Your body, quite simply, was made to move! With gyms and exercise classes closing down for the time being, it can be difficult to find the motivation to get your daily physical activity while sitting at home. Luckily, there are several easy exercises you can do on your own to relieve your pain and get moving! Just because you’re in the confines of your home during this time, it doesn’t mean you can’t
still achieve a workout. Now more than ever it is important to take care of your health. At Bay State Physical Therapy , we are still here to help you achieve your physical goals, even while you are quarantined at home. Below are some exercises you can do on your own to get moving and stay active, even as Looking for exercises to do with your dumbbell at home? Dumbbell Wood Chops are a great full-body exercise to get you moving. Begin by holding the dumbbell with both hands above one side of your head. Swing the dumbbell in a controlled motion diagonally down across your body, toward your opposite hip. Use the power from your hip rotation to make this swinging motion. By engaging your back, shoulder, legs, everything is closing down: Dumbbell Wood Chops
and abdominal muscles, you can feel good knowing that you’re getting the full workout you’re looking for! Running Man Are you an avid runner or cycler? When quarantined at home, it can seem disheartening when unable to go outdoors and do the activities you enjoy. Exercises like the Running Man can simulate the feeling of those activities by focusing on the same muscles. Begin by lifting your right leg so that it is parallel to the floor. Bend your arms into proper running positions, with right arm bent in front of your torso and your left arm bent behind your torso. In one motion, extend your right leg so that it is behind you and lean forward with your torso, extending your right arm in front of you and your left arm behind you.
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COVID-19 & PHYSICAL THERAPY
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Split Stance Side Plank with Arm Raise Planks are always a good choice for working out at home, since they are easy to do and great at targeting several muscles at once. With these planks, you’ll be taking your home workouts to the next level! For the Split Stance Side Plank with Arm Raise, begin by lying on one side of your body, propping yourself up with your bent arm on that side. Lift your hips so you are in a side plank position, and lift your opposite arm to the sky. Hold this position for 30 seconds or until you begin to feel tired. Repeat these steps on the opposite side. Dynamic Hamstring Warm Up It is important to stretch those hamstrings while you’re stuck at home to prevent them from becoming tight! This exercise will help you do just that. Begin standing up straight. Bend your right knee, and extend your left leg out in front of you so the heel of your foot is to the floor and your toes are to the sky. Bend your torso
over your outstretched leg in a 90 degree angle, feeling the stretch in your left hamstring. Repeat these steps on the opposite side, making sure to alternate between each of your legs to get a good stretch on both sides. Dynamic Hip Flexor Warm Up Straight This exercise is great for getting your body all stretched out either before or after a workout. It is easy to do and targets several muscles in your body! With this one, you will also begin by standing up straight. Place one foot in front of you in a slight lunge position and reach your arms to the sky. Arch your back and look up to feel the stretch in your back, shoulders, and neck. Repeat these steps on the opposite leg. This exercise is also very helpful to do whenever you are feeling tight or achy in your back, neck, or upper extremities! Bay State PT Is Here For You If you have any questions about these workouts or if you’d like to inquire about additional advice
to get moving from the comfort and safety of your own home, don’t hesitate to call or message us. For the time being, Bay State Physical Therapy is also still open and seeing patients, while taking the necessary precautions to make sure everything is sanitary, and everyone is safe. However, certain visits will be transitioned over to our telehealth services so we can treat patients virtually. If you feel as if you need to come in physically for an appointment, we are here to help. If you would like to receive assistance while also distancing at home, we are here to help you, as well. For more information on our clinic safety practices or additional advice on how you can stay active at home during this time, contact us today.
Staying Active & Strong Try these core exercises that you can do at home!
Alternating Heel Touches Lie on your back, with arms reaching straight up to the sky, and your legs up with your knees at a 90 degree angle. While engaging your core, slowly lower one heel to the ground while keeping the other leg's knee bent. Alternate and repeat 6 times on each side. Keep core engaged and maintain a flat back throughout the exercises. Strengthens Core
Front Plank Forearms & Feet Lie on your stomach with elbows bent. Your legs should be straight out behind you with your feet together. Raise up on your forearms and toes. Create a nice straight line with your body from your head to your heels. Concentrate on tucking your pelvic to engage your abs, squeezing your glutes and quads to keep your legs straight, and squeezing your legs together as you hold. Hold for 20 seconds and repeat 3 times. Strengthens Core
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Always consultyourphysical therapistorphysicianbefore startingexercisesyouareunsureofdoing.
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IMMUNITY BOOSTING TIPS The essential vitamins found within fruits and vegetables are key to making sure your immune system is as healthy as possible. Vitamin C helps your body boost its production of the antioxidant that is required by the immune system to function optimally. Vitamin C increases your body’s production of interferon, which is anti-viral. Vitamin C is also thought to help boost the production of white blood cells, key to fighting infections. Fruits high in Vitamin C include: grapefruit, oranges, tangerines, lemons, limes, kiwis and clementines. A single papaya has 224 percent of the daily recommended amount of Vitamin C. Red bell peppers contain even twice as much Vitamin C than citris fruits. Vegitables such as broccoli and spinach boast a good amount of Vitamin C as well as antioxidants. Vitamin D is another effective supplement to help boost your immune system. Look for Yogurt that is fortified with Vitamin D and that has a "live and active cultures" label. Vitamin D may stimulate your immune system and boost your body's natural defence against diseases. Vitamin B6 is vital for supporting chemical reactions in the immune system and for the formation of new and healthy red blood cells. B6 also helps your body make interleukin-2 which helps direct the actions of your white blood cells. Poultry, such as chicken and turkey, is high in Vitamin B6. Sunflower seeds are also packed full of Vitamin B6 as well as phosphorus, magnesium, and Vitamin E. Vitamin E is key to a healthy immune system as it helps to regulate and maintain function. It can be found in sunflower seeds, almonds, avocados, and dark leafy greens. Zinc is also needed by our bodies to support a healthy immune system. Shellfish such as crab, clams, lobster, and mussels are all packed with zinc. Make sure to stick to the daily recommended amount 11mg for men and 8mg for women, as too much could actually inhibit the immune system. Stay Healthy with These Nutritious
Service Spotlight: Telehealth
In lightof theCOVID-19pandemic,we asmedicalprofessionalsarediligently trying toserveourpatients in thebest ways possible without risking the spread of this disease. Because of this, telehealth services are the best possible option for us at this time. By providing care for our patients virtually, as opposed to in person, we are able to keep both our patients and PT providers safe. For more information on our telehealth services and how they may benefit you, feel free to call us at 1-866-296-2778. What Is Telehealth? You may be wondering what exactly telehealth is. Essentially, it is a way for us to make sure that our patients arestill receiving thehighestpossible quality of care they need from a remote location. Telehealth services can be accessed viayoursmartphoneorcomputer,and you will be able to perform your PT treatments from the comfort of your own home during this quarantine. Our telehealth services offer live
consultation where you can meet and chat with your physical therapist about your treatment plan. Begin Telehealth Services Today! We understand that we are in the midst of stressful times, and that there will likely be more ahead. At Bay State PhysicalTherapy, we want you to know that we are here for you. Wegenuinelycareabout thehealthof each and every one of our patients, which is why we believe telehealth servicesare thebestcourseofaction for the time being. We want you to be able to continue yourpersonalizedPTplans,soyoudo not loseall theprogressyou’vemade. If any injury or discomfort occurs, we want you to be able to receive the care you need.
BAY STATE PHYSICAL THERAPY STATEMENT ON COVID-19
• Get Adequate Sleep: make it a priority (Adults 7-9 hours; Children need more). • Drink Plenty of Water: staying hydrated helps to flush toxins from your body. • Maintain a Healthy Diet: easily digestible foods don’t sap energy that could be used to fight infections. • Minimize Stress: stress increases cortisol that lowers your immunity. Try meditation, mini-breaks. • Moderate Exercise: helps to decrease cortisol levels and increases immunity. • Limit Alcohol Intake and Don’t Smoke. If you experience the following symptoms: fever, coughing, or shortness of breath, or if you or a loved one has traveled to a country with confirmed COVID-19 cases, especially China or Italy, then please notify our scheduling staff. The safety and wellbeing of our patients and employees is our highest priority. If you have any questions or concerns, then please call us to speak to the clinic manager.
We value you as a patient of Bay State Physical Therapy , and we appreciate the trust you place in us to help you get well and back to moving again. With the recent outbreak of Influenza A and B, and the riskof theCOVID-19 (coronavirus)spreading into our region, it is important that we take necessary precautions to help prevent transmission and limit exposure of these in our communities. You can get the latest information and facts about the coronavirus including: prevention, travel tips, and frequently asked questions by visiting: www.mass.gov/resource/information-on-the- outbreak-of-coronavirus-disease-2019-covid-19 . While efforts to contain Influenza and COVID-19 continue to evolve, Bay State Physical Therapy is taking the following steps to reduce transmission: 1.Cleaning and disinfecting: Treatment tables, counters, railings, and equipment will be wiped down with approved virus–killing products after use and throughout the day. 2.Alcohol based sanitizer and wipes have been placed in theclinics forpatientandemployeeuse
3.Rescheduling appointments: Patients that have fever, excessive coughing, and illness will be asked to reschedule their appointment. 4. Educating our employees and patients on the facts of COVID-19 and staying in lockstep with theexpertsonways tohelpprevent transmission. Here are some steps that you can follow to help stay healthy: 1. Wash your hands often with soap and warm water for at least 20 seconds
2. Avoid touching your eyes, nose and mouth
3. Clean frequently touched items (doorknobs, countertops, keyboard, phones, etc.) 4. Cover your cough and sneezes with a tissue or your arm
5. Boost Your Immune System
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