FirstChoicePT_Proper Ergonomics for Your Home Office

FirstChoicePT_Proper Ergonomics for Your Home Office

HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body

PROPER ERGONOMICS FOR YOUR HOME OFFICE

FirstChoicePTNV.com

HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body

INSIDE:

775-777-1276 FirstChoicePTNV.com

Proper Ergonomics for Your Home Office • Shock Wave Therapy • We Have Moved!! • Sudoku Challenge • Exercise Essentials

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PROPER 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 to make sure that the ergonomics in your office are functioning properly, in order to avoid developing unwanted 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. Making the Most of Work-From-Home Days If you work from your home office all day, it is important to have a proper ergonomic setup. 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. Additionally, make sure your chair has the proper lumbar support needed to help you sit straight while you’re working. These simple steps can help tremendously with your overall posture. If you are at a desk for extended periods of the day, it is important to make 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 for making your upright position more comfortable. In addition to making the most of your home office, it is also important to make sure you are taking care of your body. When working from home, it is no secret that most of the

day is spent with limited levels of mobility. It is important to make sure that you 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. 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. Taking even a small amount of time to walk or jog around the neighborhood every day after working from home can highly improve your posture and gait – in addition to helping you get out of the house for some time! Have You Thought About Investing in a Standing Desk? Did you know that standing burns between .7 to .15 more calories per minute than sitting does? It may not seem like a lot, but by simply standing for longer periods of time, you can easily burn more calories throughout the day.

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PROPER ERGONOMICS FOR YOUR HOME OFFICE

can increase your risk of heart disease, obesity, or other serious health issues. However, investing in a standing desk or alternate seating option at work can help in greatly decreasing these risks and 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, and obesity. Nevertheless, standing desks are not for everyone, especially those with joint or vascular conditions. You may be asking, “doesn’t standing all day long have its own 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 productivity will dissipate after a while. Standing for too long can cause you to run out of energy quicker and can take a toll on your physical comfort. Many medical professionals recommend adjustable desks for your home workplace environment, so you can spend a large amount of your day standing or stretching, with the opportunity to rest when you become tired.

Studies suggest whether you choose a standing or adjustable desk for your workday, integrative support can be beneficial in easing yourself into the new setting. In fact, those who participated in some sort of integrative support program for their standing or adjustable desk stood for an average of 50 minutes longer each day than those who did not. At the end of the day, make sure you’re comfortable. No matter how you choose to work from home, ergonomics is an important concept to keep in mind. Ergonomic laptop desks and chairs can promote proper posture and decrease the risk for back problems, while workplace 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! There are several steps you can take to improve your posture, strength, energy, and overall wellbeing throughout the workday.

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Sedentary lifestyles, especially the ones that many of us are experiencing right now,

For more information, call us today at 775-777-1276 or visit our website at FirstChoicePTNV.com.

SUDOKU CHALLENGE LEVEL UP YOUR MIND! Object of the Game: Place the numbers 1 to 9 in the empty squares so that each row, each column and each 3x3 box contains the same number only once.

WE HAVE MOVED!!

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Benefits of Sudoku: •Improveyourmemory and stimulate your mind. •Keepyour brainactive to reduce the effects of Alzheimer’s. •Increase your power of consentration. •Take hold of a sense of accomplishment in finding the solution!

4 9

8 4 6 9

2 7 9 6

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6 2

8 2 1

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1 4

8 9

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Our Spring Creek location has moved right next door. Conveniently located, we share the parking lot with Aspen Quick Care. This newly constructed, state-of-the-art Rehab facility was designed with patient care in mind, a spacious open gym, and new equipment to serve your needs. This office will offer specialized services such as Cold Laser, Shock Wave Therapy, Dry Needling, Myofascial Stretch, Spinal Decompression, and Solo Step’s overhead track No-Falls Physical Therapy Program. Contact us today to schedule your tune-up! 248 Country Club Pkwy, Spring Creek, NV 89815 5 9 4 6 8 3 8 2 1 4 7 3 5 2 3 8 n° 29853 - Level Medium 8

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ACHES & PAINS, NO LONGER! CALL 775-777-1276 OR VISIT FIRSTCHOICEPTNV.COM 5 6 8 4 8 9 2

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OUR SERVICES. . . GET YOUR LIFE BACK! We offer a full range of services and understand that early physical therapy intervention is the key that leads to shorter recovery times, helping you return to your everyday lives as quickly as possible.

SHOCK WAVE THERAPY R E L I E F F OR CHRON I C PA I N ShockWave Therapy is offered to patients who have not found sufficient symptom relief with other conservative treatments, such as orthotics (shoe inserts), braces, injections, rest, or medications. Shockwave Therapy is performed by passing acoustic shockwaves through the skin to the injured tissue. Shockwave Therapy serves as a surgery-free alternative to aid recovery and eliminate pain. Call us today to learn how Shockwave can help you!

(Advanced Soft Tissue Release) • Decompression Therapy • Balance & Gait: Solo-Step Track System • Post-Surgery Rehabilitation

• Physical Therapy • Manual Therapy • Aquatic Therapy • Dry Needling • Laser Therapy • Vestibular Therapy • Shockwave Therapy • ASTR

FIND EFFECTIVE RELIEF FROM:

•Shin Splints andMedial Tibial Stress Syndrome •Hip Pain •Jumper’s Knee •Calcifications

•Chronic Tendinopathy •Insertional Muscle Pain •Tennis Elbow •Painful trigger points

•Plantar fasciitis •Achilles Tendon Injuries •Heel Spur •Shoulder Pain

WHAT PATIENTS ARE SAYING I first started going here for therapy on my hand post-

Committed to your health and wellbeing, we are practicing hand washing and/or use of hand sanitizer throughout treatment and in between each patient, along with wiping down tables, equipment, and handrails, doorknobs, and chairs multiple times per hour. We have been spreading patients out following social distancing guidelines. The front desk is cleaning the counters and sanitizing the waiting area and front doors with the same frequency. Please follow these simple steps to help prevent the spread: KEEPING YOUR HEALTH IN MIND

surgery and the entire staff was so kind and helpful. I went back again because I have had 10 surgeries on my shoulder in the span of 24 years. This is the first physical therapy that I have found where I am able to do things with my arm that I have not been able to do in 24 years. I am constantly talking about First Choice Physical Therapy and I am constantly recommending them to people. They are the BEST in my opinion and I have been to many.” - S. C.

EXERC I SE ESSENT I AL S US E T H I S E X E RC I S E TO R E L I E V E BACK PA I N

Exercises copyright of

Clean Hands Often

Avoid Touching Your Face

Repeat Trunk Flexion (To Floor) 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.

Lumbar Extension Stand wi th 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.

Now use your arms to push yourself up. Repeat 3 times.

Avoid Hugs & Hand Shakes

Stay Home if You Are Sick

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