ERGONOMICS FOR YOUR HOME OFFICE!
IMMUNITY-BOOSTING RECIPE
VITAMIN BURST SMOOTHIE
EXERC I SE ESSENT I ALS USE THIS EXERCISE IF YOU HAVE POOR BALANCE HIP ABDUCTION - External Rotation While lying down on your side, move your top leg slightly behind you, about 15 degrees. Slowly raise the same leg upwards with your knee straight and your toes pointed about 45 degrees (not completely toward the ceiling). Your bottom leg can be bent to stabilize your body. Hold your leg upwards for 2-3 seconds, before gently lowering back to starting position. Repeat exercise 6 times before switching to your other side. Exercises copyright of 3. Take time to exercise. 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. 4. Try using a standing desk as opposed to a traditional sitting desk. Investing in a standing desk or alternate seating option can help in greatly decreasing the risks of cardiovascular disease, diabetes, and obesity, just by making your home office more ergonomically friendly! It is important to make sure that the ergonomics in your home office are functioning properly, in order to avoid developing unwanted aches and pains. Ask yourself, “how do I maintain my posture throughout the day?” Do you catch yourself slouching frequently? Do those last couple hours of the workday leave you achy? 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: 1. 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. 2. Make sure your chair has the proper lumbar support needed to help you sit straight while you’re working. 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.
Ingredients:
• 1 cup fresh orange juice • 1/2 cup milk (coconut, almond, or substitute plain or vanilla yogurt) • 1/2 cup frozen strawberries • 1/2 cup mango
• 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
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
We’re ready to help you, no matter where you are! Commited to caring for your health and well-being, we at Central Avenue Physiotherapy are following the following guidelines at the clinic: WE ARE HERE FOR YOU, IN-CLINIC & BY VIDEOCONFERENCE • Increased sanitation over and above our regular protocol • E-transfer is now offered as one of our payment options We wish to thank our clients and employees for all your support over the last weeks and look forward to seeing you in clinic. If you can’t make it to the clinic in-person, our Videoconference services offer live consultation where you can meet and chat with your physiotherapist about your treatment plan. 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. To request your In-Clinic or Videoconference appointment, contact Central Ave. Physiotherapy at (306) 773-8313 or email admin.centralave@sasktel.net. • Social distancing measures are in place • Employees and clients are screened
Always consult your physiotherapist or physician before starting exercises you are unsure of.
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