Equilibrium_Discover Proper Ergonomics for Your Home Office

Equilibrium_Discover Proper Ergonomics for Your Home Office

equilibriummassagetherapy.ca

Y O U R H E A L T H N E W S L E T T E R

DISCOVER PROPER ERGONOMICS FOR YOUR HOME OFFICE!

INSIDE: We’re Excited to Resume In-Person Treatments! • Exercise Essentials to Help Relieve Back Pain • Healthy Recipe • 7 Key Ways to Boost Your Immune System • Featured Services • Staff Spotlights

OUR LOCATIONS: Find Your Equilibrium

Equilibrium Therapeutics (Eagle Creek) Unit #2-130 19 Helmcken Rd. Victoria, BC V8Z 5G5 Phone: (778) 405-7888

Equilibrium Therapeutics 101 – 3645 Tillicum Rd. Victoria, BC V8Z 4H4 Phone: (250) 590-7888

Equilibrium Massage Therapy 101 – 1121 Yates St. Victoria, BC V8V 3N1 Phone: (250) 388-7888

DISCOVERPROPER ERGONOMICS FOR YOUR HOME OFFICE! With all of us working from home, it can be difficult to find a comfortable workspace. However, it is important tomake sure that the ergonomics in your office are functioningproperly, inorder to avoiddevelopingunwanted aches and pains.

When working from home, 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 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 suggested by our Equilibrium physiotherapists and chiropractors. 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 ergonomicsetup.Makesurethatyouareataproperheightwithyourdeskchair andcomputer, soyoudon’t have toslouchor lean forward. Additionally,make sureyourchairhas theproper lumbarsupport needed tohelpyousit straight while you’reworking. These simple steps canhelp tremendouslywith your overall posture. If you are at a desk for extended periods of the day, it is important tomake 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 formaking your upright positionmore comfortable. In addition tomaking themost of your home office, it is also important to make sure you are taking care of your body.

Whenworking fromhome, it is no secret thatmost of the day is spent with limited levels ofmobility. It is important tomake sure that youget 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. Takingevenasmall amount of time towalkor jogaround theneighborhood 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!

EXERC I SE ESSENT I ALS Lumbar Extension

Always consult your therapist or physician before starting exercises you are unsure of.

Exercises copyright of

Repeat Trunk Flexion (to Floor)

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.

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.

Relieves Back Pain

Relieves Back Pain

O U R C L I N I C I A N S F I L L U P Q U I C K LY , S O C O N TA C T U S T O B O O K N OW !

productivitywill dissipateafter awhile. Standing for too longcancause you to run out of energy quicker and can take a toll on your physical comfort. Manymedical professionals recommend adjustable desks for your home workplace environment, so you can spend a large amount of your day standingor stretching, with theopportunity to restwhen youbecome tired. Studies suggest whether you choose a standing or adjustable desk for yourworkday, integrative support canbe beneficial ineasing yourself into thenewsetting. In fact, thosewho participated in some sort of integrative support programfor their standingor adjustabledeskstood for anaverage of 50 minutes longer each day than those who did not. At the End of the Day, Make Sure You’re Comfortable. Nomatterhowyouchoose towork fromhome, ergonomics isan important concept to keep inmind. Ergonomic laptopdesks and chairs canpromote proper posture anddecrease the risk for backproblems, whileworkplace 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! Our physiotherapists, chiropractors, andpractitioners can help you improve your posture, strength, energy, and overall wellbeing throughout the workday.

Have You Thought About Investing In a Standing Desk? Did you know that standing burns between .7 to .15 more calories per minute thansittingdoes? Itmay not seemlikea lot, but by simply standing for longer periods of time, you can easily burn more calories.

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 optionat work canhelp in greatlydecreasing these risksand 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, andobesity. Nevertheless, standingdesks arenot for everyone, especially those with joint or vascular conditions. Youmaybeasking, “doesn’t standingall day longhave itsown 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

Contact to Book Now! Visit our booking calendar at equilibriummassagetherapy.janeapp.com. We can help you achieve freedom from your pain.

If you are not at easewith the prospect of in-person appointments, that’s ok! We can help you with our tele-rehab appointments for physiotherapy, chiropractic, kinesiology and acupuncture. To keep you and our teamsafe, we’ve updated our policies and procedures: • Fewer scheduled appointments to reduce number of patients in the clinic, and fewer chairs in the reception area to allow distancing. Reception staff will be behind plexiglass while they interact with patients. • Additional cleaning of all common areas and treatment rooms. WE’RE SO HAPPY TO BE BACK!

Wait in your car, lobby, or outside, and attend your appointment alone if possible, to reduce the number of people in the reception area. • Please wear a cloth or paper mask to your appointment. If you do not have your own mask, there will be a cloth mask for your use while in theclinic, or disposable masks for sale for $2 at front reception. • We will be taking credit cards on file to create a contactless payment system. Please enter your details in your online profile, or call the clinic to give info over the phone. • All patients will be asked to clean their hands with a hot towel and hand sanitizer upon entrance to the clinic and prior to donning your mask. • Please wash your hands at the end of your session before leaving the clinic.

• No staff member is allowed to enter or stay in the clinic with ANY signs of illness. Staff will do a self-screen daily, prior to arriving. Look for their sticker to show you that they’ve submitted their self-screen. • All practitioners will wear a cloth or disposable mask while treating patients and while in common areas of the clinic. • Patients will be screened for illness and recent travel prior to attending in-person appointments. • Please cancel and reschedule your appointment if you do not feel well – there will be no cancellation fees charged. • Please complete all paperwork online, and prior to your arrival. • Please check in online and come to the clinic at your appointment time; avoid coming early.

HEALTHY RECIPE SP I CY L EMON GARL I C BAKED T I L AP I A

INGREDIENTS:

• 4-6 Tilapia Fillets • 1 tbsp Lemon Juice • 3 tbsp Butter • 1 tsp Garlic Minced • 1/2 tsp Red Chili Powder

• Salt to taste • 1/2 tsp Black pepper Freshly Cracked • 1 lemon Cut into thin slices • 2 tbsp Fresh Parsley Chopped

DIRECTIONS: Wash the tilapia fillets and pat them dry. Arrange the fillets in a baking tray. Mix lemon juice, butter, garlic, red chili powder, salt and black pepper in a bowl. Pour this mixture over the tilapia. Arrange lemon slices in between the fillets. Pre-heat the oven to 180 degrees C (350 Degrees F). Bake the fish for 15-20 minutes. Garnish with fresh parsley. Serve hot.

equilibriummassagetherapy.ca

7 KEY WAYS TO BOOST YOUR IMMUNE SYSTEM 1. 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.

4. 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 (and more if you are active or sweating). 5. Keep a Positive Mindset. A positive mindset doesn’t mean you ignore life’s difficulties and challenges – it means you approach them in a more constructive and positive way. A positive mindset has been linked with lower rates of depression, resistance to the common cold, and better cardiovascular health. 6. Consume Vitamin D. Vitamin D plays a key role in immune health. When you are deficient in vitamin D, you may have an increased risk of respiratory infection. Spend time outside whenever possible, consume natural foods like fatty fish and yogurt, and consider taking a supplement to ensure you are getting as much as you need every day. 7. Skip Added Sugar. Sugar can temporarily halt your immune system’s ability to respond to challenges, so focus on cutting foods with high levels of sugar and added sugars. “Added sugar” is sugar that doesn’t naturally occur in a food, such as artificially sweet treats like candies, cookies, and cakes. Added sugar can even sneak into places you don’t expect, like flavoured yogurt, sauces, and granola.

2. 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 not only you but your immune system as well. Take care of your body by making time for exercise. Keep up you regular physiotherapy, chiropractic, acupuncture, osteopathy, and massage treatments to keep you pain free and moving freely. 3. Maintain a nutritious diet. Having a diet that is heavy on fruits and vegetables is perhaps one of the best ways to boost your immune system. The essential vitamins found in many fruits and vegetables are key tomaking sure your immune system is as healthy as possible. Research suggests eating more 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.

ACUPUNCTURIST SPOTLIGHT EDWARD HONG , REG. ACUPUNCTUR I ST

RMT SPOTLIGHT HAY L E Y STAUB , Reg i stered Massage Therap i st

Edward completed his diploma in Acupuncture in June 2019 at Pacific Rim College and continues to study Traditional Chinese Medicine (TCM) working towards his Doctorate in TCM. He graduated with a Bachelor’s degree in Psychology from Korea University and has been teaching Yoga and Tai Chi for 15 years. Edward has had the opportunity to diagnose and treat a wide variety of diseases in the

Hayley was born and raised in Victoria, BC. She graduated from the West Coast College of Massage Therapy. She became interested in Massage Therapy while suffering from chest and back pain, and was very pleased at the positive results she gained from Massage Therapy. From this experience, she realized helping others heal from their injuries and improve

their quality of life was what she was passionate about. Hayley’s massages include a variety of therapeutic techniques such as, active modalities, trigger point therapy, stretching, and myofacial release. Hayley strives to ensure that each individual’s goals are met through personalized therapy, while maintaining flow and comfort with relaxing Swedish massage. During Hayley’s spare time you can find her hiking, playing sports, singing and playing music.

fields of Internal medicine, Orthopedics, Dermatology, and Gynecology. He is especially interested in treating neurological, musculoskeletal, gastrointestinal disorders, and mental-emotional issues. Hehashadsuccessful treatment resultsusingacupuncture, acupressure, moxibustion, cupping, and electro-stimulation acupuncture. During his treatments, he also integrates his knowledge and skills of yoga and tai-chi.

• Eagle Creek location • Swedish Massage

• Active Modalities, Trigger Point Therapy, Stretching, and Myofacial Release

• ICBC provider • Eagle Creek location • Integrates knowledge and skills of yoga and tai-chi

• Acupuncture, Acupressure, Moxibustion, Cupping, and Electro-stimulation Acupuncture

equilibriummassagetherapy.ca

PATIENT SPOTLIGHT EQU I L I BR I UM SUCCESS STORY

Emma grew up in Victoria and attended West Coast College of Massage Therapy. She loves helping people improve and maintain their physical health. She grew up playing competitive sports so she understands the importance of preventing as well as rehabilitating after injury. Using Massage Therapy to help with her own injuries, she understands the impact it can have. Emma likes to use a variety of therapeutic massage techniques such as Trigger Point Therapy, Joint Mobilizations, Active and Passive Stretching and Isolytic Release of soft tissues while integrating General Swedish Massage to provide relief and relaxation. • Tillicum Rd. Location • Trigger Point Therapy, Joint Mobilizations, Active and Passive Stretching, and Isolytic Release of soft tissues • General Swedish Massage RMT SPOTLIGHT EMMA NORTHRUP, Reg i stered Massage Therap i st

“I have been seeing Matt Tyler, physiotherapist, off and on for a number of years. When the pandemic closed down Equilibrium, I was not able to continue my treatment. To my great relief, Equilibrium came up with a way to continue to speed up my recovery! I tried a FaceTime type of consultation with Matt. He was able to give me another exercise to strengthen my leg muscles. It was a great relief for me to be encouraged to be proactive in my recovery and a fun thing to try from home.”

– M. T.

OUR SERVICES AT EQUILIBRIUM

Therapy • Vestibular Therapy • Electrical Stimulation • Ergonomic Training • Graston

Technique • Kinesio Taping • Manual Therapy • Myofasical Release • Therapeutic Exercise • Ultrasound

• Massage Therapy • Physiotherapy

• Chiropractic • Acupuncture • Manual Osteopathy & Rolfing • Concussion

We’re here to help you on your journey to overall health and wellness.

MANUAL THERAPY F EATURED SERV I CE

ERGONOMIC TRAINING F EATURED SERV I CE

At Equilibrium, our practitioners can use ergonomics to help resolve issues with pain youmay face in your daily life, in addition to helping you prevent injuries. The items you use every day in your home or workplace are subject tomodification, and our physiotherapists and chiropractors can help make them as comfortable for you as possible. What should I expect? Treating an injury symptomatically doesn’t necessarily guarantee that the injury won’t return. That’s why it is important to address the cause of the injury and find ways to fix it. When you arrive for your initial appointment, one of our highly trained physiotherapists and chiropractors will conduct a physical evaluation, in addition to reviewing your medical history and discussing your work/ home environment. Our practitioners may ask you questions regarding the set-up of your desk or office, the type of tools and equipment you use, the expectations and demands of your job, and/or a summary of your typical day. This will help determine what items may be subject to modification.

What is Manual Therapy? Manual therapy is a safe, non-invasive, and effectiveway to treat your pain. Our physiotherapists, chiropractors, massage therapists, and osteopaths are highly trained in helping you relieve your pain while also improving your physical function. Also referred to as “hands-on therapy,” manual therapy is a specialized treatment method performed without the use of intimidating equipment or machines – it is performed by manipulating joints and soft tissue with nothing more than the hands. This effective treatment method is used as a way to relieve pain, reduce swelling, decrease restriction, improve range of motion, and mobilize joints. The most common types of Manual Therapy include: • Manual traction – the application of gentle pressure to certain areas of the body, in order to stretch it out. One of the most common areas to receive manual traction is the neck; however, our physiotherapists or chiropractors may also recommend it for different areas of your body. • Massage – therapeuticmassage treatments performed by a registered massage therapist used as a way tomanipulate the soft tissues, done throughmediumor deep pressure and rhythmic stretching. This allows our massage therapists to find and mobilize areas of your body that are heavily restricted, and to loosen muscles and break up any scar tissue or adhesions. • Joint mobilization/manipulation – the loosening of restricted joints by applying pressure at a low velocity. Techniques are safe, effective, painless, and also allow for the breakdown of the affected joint’s barrier, resulting in an improved range of motion.

When focusing onergonomics, the goal is to improve posture, energy efficiency, and body mechanics. This is done bymaking necessary adjustments, modifications, and changes to reduce and prevent further pain and injury. We may

advise you on changing the position of your computer monitor or getting up more frequently to walk around and take a break. In some circumstances, specialized devices or equipment modifications (such as splints or wrist supports) may be recommended as a way to make your daily tasks more comfortable. It is likely that you will also be prescribed additional Physiotherapy and Chiropractic services, depending on your individual needs.

Call today to learn more, or schedule your appointment by visiting our Equilibrium booking calendar at equilibriummassagetherapy.janeapp.com.

To schedule your appointment, visit our booking calendar at equilibriummassagetherapy.janeapp.com.

E Q U I L I B R I U MM A S S A G E T H E R A P Y . C A