FYZICALNCWV: Exercise After COVID

FYZICALNCWV: Exercise After COVID

MAY, 2021

GET BACK IN SHAPE AFTER BEING STUCK AT HOME COME BACK TO PHYSICAL THERAPY TODAY!

INSIDE: • Tips For Getting Back In Shape • Fun & Games Patient Success Spotlight • Exercise To Do At Home • And More!

www.fyzical.com/ncwv

MAY, 2021

GETTING BACK IN SHAPE AFTER BEING STUCK AT HOME

Is the quarantine causing you to lose the progress you made before the COVID pandemic? 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! It can be difficult to find the motivation to get your daily physical activity while sitting at home. At FYZICAL, we want tomake sure you are able to get back into your normal exercise routine once the quarantine is over. Follow our tips below and feel free to contact us if you have any additional questions!

No physician referral needed - give us a call today! • WESTOVER OFFICE: (304) 225-5222 • SABRATON OFFICE: (304) 225-0910

• MORGANTOWN OFFICE: (304) 598-2212 • ADMINISTRATIVE/BILLING: (304) 906-7016

www.fyzical.com/ncwv

TIPS FOR GETTING BACK IN SHAPE

1. Baby steps at first. If you haven’t been participating in the same type of vigorous physical activity you used to be accustomed to, it is important to begin with baby steps. Start small in the beginning and build up from there. When you push your body past its current limits, you make yourself more prone to injuries because your body is not prepared for the physical demands being asked of it. A physical therapist can help you understand the limits that your body developed while under quarantine and can create an exercise plan for you to get back to your physical goals. 2. Keeping the correct form. No matter what type of physical exercise you are trying to get back into, form is a crucial part of it. Proper form could mean the difference between physical progress or injury. Your ability to safely perform any movement is reliant on great posture and proper body positioning. When living the sedentary lives that we all currently are, it is possible for your natural posture to shift a bit. A physical therapist can also help you improve your form during exercise by addressing any issues you may have while sitting, standing, twisting, bending, running, jumping, or lifting. Your physical therapist will create targeted exercises and stretches for you to improve your current form and limit the amount of impact on your joints during exercise. 3. Getting back to your weight goal. It is no secret that this quarantine has caused many of us to lose some muscle mass and put on some more weight. With help from a physical therapist, you can set up an exercise regimen that will help you shed some pounds and maintain a healthy weight, taking off the added stress

on your joints that may have developed during the stay-at-home orders. Your physical therapist will customize an exercise plan for your specific needs, which may include stretching, aerobic exercise, weight training, or pain relief treatments if necessary. This will help in reaching your targeted weight and decreasing pressure on vulnerable parts of your body. Contact us today. Looking for more assistance in getting back in shape? FYZICAL is here for you. Contact us today to discover how we can help you achieve your fitness goals.

WESTOVER OFFICE (304) 225-5222

SABRATON OFFICE (304) 225-0910

STAR CITY OFFICE (304) 598-2212

ADMINISTRATIVE/BILLING (304) 906-7016

LENTIL SALAD WITH SPRING VEGGIES, MINT & YOGURT SAUCE

INGREDIENTS • 2 c cooked lentils

• 2 tbsp olive oil • 1 lemon, zest and juice • salt and pepper to taste • Optional Yogurt Sauce: • 1 c plain thick greek yogurt • 1 tablespoon lemon juice • 2 tbsp fresh chopped dill • 2 garlic cloves finely minced • 1/4 tsp salt

• 3 c spring veggies of snap peas, english peas, snow peas, green beans, asparagus, radishes or chard • 3 tbsp red onion, chopped fine • 2 garlic cloves, finely minced • ¼ c chopped mint leaves

DIRECTIONS Cook the lentils in salted water until tender, but not falling apart. Lightly steam, grill or blanch the veggies. If adding radishes, you can keep those raw and crunchy. If using chard, finely chop and wilt in a pan with a little olive oil, shallot or garlic, and salt and pepper. Place the lentils, veggies, onion, garlic and mint in a bowl. Toss with the olive oil, lemon zest and juice from ½ a lemon. Season generously with salt, pepper and optional sumac. Make the optional Yogurt Sauce to lather on the bottle of the plate or platter. Mix all the ingredients together in a small bowl. Smear the yogurt sauce on a platter then top with lentil salad.

https://www.feastingathome.com/lentil-salad-with-spring-veggies/

www.fyzical.com/ncwv

www.fyzical.com/ncwv

PATIENT SUCCESS SPOTLIGHT

Exercise To Do At Home HIP FLEXION | BENT KNEE Strengthen your hip by first standing with good posture. Lift one leg up. Return to the start position with control. Repeat 10 times on each side. Use a chair or wall for balance if needed.

Strengthens glutes

www.simpleset.net

How We Are Keeping You Safe • Taking temperature of everyone coming in • We will only be allowing 10 patients in our clinic at a time. • Following strict sanitary protocols by making sure every surface in our clinic is thoroughly cleaned at all times. • We will be taking health protocols very seriously. We have had no cases of COVID-19 in our clinic.

I started FYZICAL Therapy at theMorgantown location approximately 3 months ago due to an ankle injury. The staff was very friendly and helpful in getting my ankle stronger and back to normal. I enjoyed my therapy and getting to know all of the therapists that worked with me. Andrea got me started with my exercises and did an awesome job. The entire staff was amazing and worked well together as a team. I will miss you all. Thanks for all your help.” - Kim

WORD SCRAMBLE

WEEK OF FREE EXAMS

Directions: Rearrage the letters below to reveal a physical therapy term. Write your guess on the blanks below! krowuto

MAY 10TH-MAY 14TH Are you in pain? Are you ready to get back to the activities you love? We are offering 10 FREE exams at each of our clinics to help you jump into life again! Take advantage of this offer to get back to normal and rebound from being stuck at home.

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SCAN THIS QR CODE TO MAKE YOU RESERVATION TODAY!

Once you’ve written in your guesses, find the answers in the mailing panel of this newsletter.