MarketplacePT: Getting Back To Exercising

GETTING BACK IN SHAPE AFTER STAY-AT-HOME ORDERS ARE LIFTED HEALTH & WELLNESS NEWSLETTER 2020

Is the quarantine causing you to lose the progress you made before the stay-at- home orders were put in place? 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 now opening back up, it can be difficult to find the motivation to start back up again from the several months of inactivity. At Marketplace Physical Therapy &Wellness Center, we want to make sure you are able to get back into your normal exercise routine once the quarantine is over and the stay-at-home orders are lifted. Follow our tips below and feel free to contact us if you have any additional questions!

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HEALTH & WELLNESS NEWSLETTER 2020

GETTING BACK IN SHAPE AFTER STAY-AT-HOME ORDERS ARE LIFTED

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 will cause 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. We offer alongside physical therapy a wellness coach that can customize an exercise plan your needs. The plan may include stretching, aerobic exercise, weight training, and nutritional coaching. 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 after stay-at-home orders are lifted? Marketplace Physical Therapy & Wellness Center is here for you. Contact us today to discover how we can help you achieve your fitness goals after quarantine.

How Strength Training Can Help You Become Healthier & Stronger Discover why strength training improves health.

Exercise Essentials Try theses movements at home to stretch out your muscles.

Patient Success Story Discover what our patients have to say about their experience!

CALL US TODAY 951-684-2874

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Marketplace Offers VIRTUAL APPOINTMENTS Not comfortable seeing your physical therapist in person yet? Not sure how to access your care plan virtually with Marketplace Physical Therapy? Follow step-by-step instructions below to get started on your personal care plan!

PATIENT SUCCESS STORY

1. Go to the following links based on your device: • Desktop https://portal.strivehub.com/users/sign_in • Apple phone h t t p s : // a pp s . a pp l e . c om/ u s / a pp / s t r i v e h u b / id1277772303 • Android phone https://play.google.com/store/apps/details?id=com. strivelabs.strivehub 2. Create your account:

“Amazing staff and excellent care. They really care about their patients here. My injury has had me coming here for close to a year now. Without them, I wouldn’t have the life and mobility that I have. Because of the benefits of being a patient here, I’ve been set up with a metabolic coach to help me eat better and lose weight and I have access to all of the gym equipment during my appointments and I’m in far better health thanks to coming here. I’ve met people of all ages and backgrounds here and it’s like one big family. Everyone looks out for each other. I’ve had PT elsewhere and have found that the level of treatment here is far more hands on. They are serious about helping patients have more mobility and better, healthier living. I recommend that anyone who needs PT come here. You won’t regret the quality level of treatment you receive here. Loren, Ashley, Trevor, Ivette, Mitzi, Frankie, Erin, Felisha and sometimes Alex are all the people that I interact with in Redlands and they have become my second family. I love them and all the others who have worked here! I love this place!” - Fernne R. Exercise ESSENTIALS

• To create your account to access the at-home care plan, you will need to log in using the email you provided in your New Patient Paperwork. • Enter your Name, Date of Birth, and Personal Access Code to gain access! NOTE: Your Access Code was provided on your printout at your first visit, it was also e-mailed to you. If you can’t seem to find it, feel free to give us a call! 2. Start your plan!: Access your health care plan including at-home exercises, track your progress, directly message your primary doctor/therapist, and reach your recovery goals!

DIAPHRAGMATIC BREATHING Lie on your back with your knees bent. Breathe deep, from the belly. Repeat 10 times.

Relaxes body

CURL UP Lie on back with one leg straight. The other leg is bent with the foot flat on the ground. Position your hands underneath your lower back. Tuck your chin and lift your shoulder blades off the ground slightly. Return to the start position in a controlled manner. Repeat 20 times.

Strengthens Core

RIVERSIDE 3191 B. Mission Inn Ave. Riverside, CA 92507

RIVERSIDE / CORONA 4270 Riverwalk Pkwy Riverside, CA 92505

CHINO 14682 Central Ave Chino, CA 91710

REDLANDS 500 N. Orange St. Redlands, CA 92374

BEAUMONT 1620 E. 2nd St. Beaumont, CA 92223

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How Strength Training Can Help You BECOME HEALTHIER & STRONGER

These exercises will be dependent upon which part(s) of your body are in need of strengthening. This may include body weight exercises (such as squats, push-ups, or planks) or exercises using additional tools (such as barbells, resistance bands, exercise balls, or hand weights). 7 tips for a healthier, stronger, and more active you: 1. Limit your sitting. Get up every 30 minutes and walk around at work and home. Prolonged periods of sitting can cause muscles to stiffen up and become weaker. 2. Get up and move. Exercise regularly, even if it’s just walking for a short time every day. Moving will help keep your muscles loose and will avoid losing their strength. 3. Nutrition and portion control. Keep your intake of food nutritious, at a comfortable level. Fueling your body with the correct foods will increase your energy and make it easier to exercise. 4. Drink more water. Water keeps your body systems functioning at their optimum levels. This will also make exercise (and muscle recovery!) much easier. 5. Breathe. Work on your deep breathing techniques to increase oxygen intake and get your lymphatic system moving. 6. Get enough sleep. Sleep at least 8 hours a day. It is best to get into a routine so you go to bed and wake up on a regular cycle. This helps your endocrine system, which controls several aspects of your body. 7. Take care of aches and pains. Don’t let any long-term problems linger. Get professional help at the Marketplace Physical Therapy & Wellness Center by scheduling an appointment today!

Everyone desires to be healthier, stronger, andmore active. Thismay sometimes feel difficult to accomplish, due to pain, injuries, or poor diets. Pain increases undesirable chemicals in your body that cause stress, creating a challenge when it comes to exercise. All of this also affects your endocrine system, which regulates your hormones and controls almost everything happening in your body. Fortunately, strength training exercises can effectively ease your pain while simultaneously strengthening the affected part(s) of your body. Our highly trained physical therapists can create a personalized strength training plan for your needs and goals. They have the right knowledge and the time to listen, evaluate, and guide you toward a pain-free, stronger, and healthier lifestyle. Strength and flexibility. There are approximately 642 skeletal muscles in the body. This means that your strength and flexibility play an important role in your health. Your muscles not only help you move, but they support your circulatory and breathing systems. A stronger and more flexible you means a healthier you. Relieving joint or muscle pain and guiding you on proper strength training exercises are integral parts of our specialized physical therapy treatments. Strength training helps in building muscle mass, and it is typically the final step in a rehabilitation treatment process. Whether you are recovering from an injury or underlying condition that is causing you pain, strength training will help you get back to your optimum physical performance. What does it take to be healthier? Health is a relative term. It means that your body is operating at a high normal range in all the different systems from circulation, breathing, digestion, and more. Anything you can do to help your body achieve more of an ideal state is a step towards a healthier you. At the Marketplace Physical Therapy & Wellness Center, our strength training programs will get you back on track to living a happy and healthy lifestyle. Our physical therapists will design a treatment plan with the best exercises for an effective and speedy recovery.