CentralAvePhysio_Staying Active & Becoming Better Balanced

BECOMING BETTER BALANCED STAY ING ACT I VE AND

302 Central Ave. N Swift Current, SK S9H 0L4 P: (306) 773-8313 F: (306) 773-8316 CONVENIENT HOURS! Mon-Fri | 7AM – 8PM @ CentralAvenuePhysiotherapy FOLLOW US ON

INSIDE:

• What Is Vestibular Therapy? • Ergonomics for Your Home Office • We Are Here for You, In-Clinic or by Videoconference • Immunity-Boosting Recipe • Exercise Essentials • Patient Success Story

WE ARE HERE FOR YOU, IN-CLINIC & BY VIDEOCONFERENCE

SEE INSIDE

N E W S L E T T E R Caring for Your Body & for Your Health

ACHESANDSPRAINS.CA | (306) 773-8313

STAY ING ACT I VE AND BECOMING BETTER BALANCED

Alongside with the task of becoming more mentally balanced with the things that you spend time with in your life is the challenge of becoming more physically balanced. There are certain markers that typically indicate trouble with maintaining balance, such as frequently tripping and falling or feeling dizzy when standing too long. But even if you are not having fundamental issues with your ability to stay balanced in this way, you may still have difficulty with whole-body balance. Yoga is a great form of exercise to use to improve your ability to balance, as yoga helps to strengthen core muscles and improve coordination. You can improve your physical balance by: • Increasing muscle strength • Improving stamina • Improving core strength • Practicing balancing techniques In addition to finding your mental balance with how you spend your time, becoming more physically balanced is just as important. There are certain markers that typically

indicate trouble with maintaining balance, such as frequently tripping and falling, or feeling dizzy when standing too long. But even if you are not having fundamental issues with your physical balance, you may still have difficulty with whole-body balance. Yoga is a great form of exercise to use to improve your ability to balance, as yoga helps to strengthen core muscles and improve coordination. Think about the percentage of time that you spend working during the week. For most people this number is well over 40 hours per week! Then consider how much time is spent driving to and from work and around town on errands, and then consider the time spent doing things you have to do at home, like the dishes or the laundry. Then really think about how much time you are spending doing the things that make you feel better — including those hobbies that you love, but also being active and engaging with the people you care about. Part of becoming a more balanced person means finding ways to spend your time more wisely and taking more time for yourself as needed.

It’s Never Too Late You don’t need to growup as an athlete to enjoy exercise as an adult. There is no point in your lifewhere it is too late to start beingmore active than you currently are. There are plenty of ways to incorporate light activity into your lifestyle, such as: • Taking a walk in the evening with your family • Wearing a pedometer and trying to takemore steps every day • Swim laps several times a week at a pool • Engaging in light weight training at home before work • Taking a yoga class (even virtually) These are just several examples of how you could incorporatemore activity into your lifestyle without making many large changes to your way of life. If you feel that your physical health or an old injury is holding you back from being active, contact us today at (306) 773-8313 or email us at [email protected] to book an in-clinic or virtual appointment. Working with a physiotherapist can help you achieve improved balance and a healthy lifestyle.

S TA Y A C T I V E & B E C O M E B E T T E R B A L A N C E D : C A L L U S T O D A Y T O S C H E D U L E Y O U R A P P O I N T M E N T !

WHAT IS VESTIBULAR THERAPY? At Central Avenue Physiotherapy, we provide Vestibular Therapy for our patients suffering from balance disorders. Balance disorders refer to a broad range of conditions, but they are all connected by the effect they have on the vestibular system, also known as the inner ear. The second most commonly reported complaint within doctors’ offices is dizziness and loss of balance. In fact, it is estimated that approximately 1.5 million Canadians suffer from the condition, and about one third of Canadians will experience some issues related to it at some point in their lives. These are both extremely common conditions that can affect your equilibrium, making you feel off balance. Symptoms can vary from acute to chronic and in some severe cases, they can even be indicators of serious health risks. Feelings of dizziness or vertigo can greatly limit your daily life, making it difficult for you to perform even the simplest tasks without feeling as if you might fall over. Fortunately, at Central Avenue Physiotherapy, we offer some of the most effective vestibular rehab services in Swift Current, aimed at retraining your vestibular system to regulate feelings of stability and balance. Some common balance disorders that we treat through vestibular therapy include: • Benign paroxysmal positional vertigo (BPPV)

• Migraines • Stroke

Vestibular therapy, also referred to as vestibular rehabilitation, is conducted through a process of “adaptation and compensation.” This means that the vestibular system is actually being “reprogrammed” through both passive and active therapies to form connections with the brain on adjusting imbalances and regaining stability. If you are searching for vestibular therapy, search no further. We can help you if you are struggling with steadying yourself while standing or walking. If symptoms of dizziness are holding you back from living your normal daily life, contact us today at (306) 773-8313 to schedule an appointment with one of our physiotherapists. Our specialized services will help you get back on your feet as quickly as possible.

• Meniere’s disease • Vestibular neuritis

SHARE THE BENEFITS OF PHYSIOTHERAPY! Do You Have Friends or Family Members That Have Trouble:

S U C C E S S S T O RY

� Moving without pain � Bending &moving freely � Balancing confidently & securely

� Sitting for long periods � Walking for long distances � Living active & healthy

Tell Your Friends About Central Ave. Physiotherapy! We appreciate your confidence and will do our best to help those you refer meet their health and rehabilitation goals. Thank you to all of our friends who refer others to us!

Kerrie was very thorough and helpful in my intitial assessment. I think she’s going to be a great help in my recovery process” – B. T.

(306) 773-8313 | ACHESANDSPRAINS.CA

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 [email protected]. • 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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