SOS: Improving Your Health and Fitness

The Spinal Column The Newsletter About Your Health And Caring For Your Body

ISSUE NUMBER 26 COVID-19: FROM THE FRONT LINES

We often forget that Physiotherapists are not only trained in Orthopaedics but also in Neurology and Cardiorespiratory Care. Therefore, we have a very important role in the management of patients admitted to hospital with acute and chronic respiratory conditions (i.e. COVID-19). These days my job title remains the same but my job description is a little different as it involves chest physiotherapy. Chest physiotherapy is an airway clearance technique for those with respiratory conditions to help drain the lungs, and may include percussion/vibration (hands on chest/ back techniques to promote clearing of fluid and mucous from the lungs) , deep breathing, and coughing. As I arrive at work each day my colleagues and I go through the steps for donning personal protective equipment (PPE) and at the end of the day when we go through the subsequent steps for safely doing it. The thought of if I am putting my family at an increased risk always crosses my mind. However, I know that if we all play our part we can stop the spread of COVID-19 and get back to the way things were. We're at our best when we help each other and I am in awe of the selfless service I see from doctors and nurses. We need to show up their resilience with our gratitude. Whenever you have the chance, please say 'thank you', to those that are working hard on the front lines. During this time it is important to be thankful for our loved ones as well , even if we can’t be with them in person. In today's world, we are fortunate to have technology that allows us to be a video call away from those we love. At the end of the day, I hope this allows us to take a step back from the business of our daily routines, and to shift the hours to playing board games, reminiscing about fun memories, and spending quality time with those that are important to us. As a family, my wife and I have decided to slow down and cherish our time together with our son. My hope is that we all emerge from this humbled, grateful, and healthy. At SOS we cope through the hard times with laughter, inappropriate jokes and smiles that say 'I'm here for you'. Although you may not be able to see our faces right now, our smiles still say 'we are here for you' and if you need us, we are only a video call away! - Stephen

For my generation the phrase, “going viral” has always been a good thing. However, the Corona virus has managed to ruin that metaphor in just a few short months. During this time it has also reminded us that the world is not as controllable as it may have once appeared. We are currently experiencing something unlike anything we have seen before: a Coronavirus pandemic whose magnitude is unprecedented in modern history. As many of you know; at SOS we are known for dry needling, manual/ manipulative therapy and anything else we can do to cause you a little pain with the goal of getting you 100% better. We once had a slogan that said 'It hurts like $#!t but it works'. All jokes aside, I think we can all agree that as a clinic, we are very passionate about helping our patients in any way we can. With that passion on our minds on March 16th we made the very difficult decision to suspend our in-person treatments to help fight the spread of COVID-19. That is the day I knew COVID-19 was right here, in a place I call home. It is also the day I knew it was just the beginning and I decided to trade my acupuncture needles for a stethoscope and put my skills to work at the hospital.

INSIDE: • COVID-19 and PhysioTherapy Keeping Up with Your Physical Health • 9 Ways To Strengthen Your Body Against Viruses

• SOS GRAND OPENING! • It's Maple Syrup Time! • In The Community

www.sosphysiotherapy.ca

COVID-19 AND PHYSIOTHERAPY KEEPING UP WITH YOUR PHYSICAL HEALTH

into proper running positions, with right arm bent in front of your torso and your left arm bent behind your torso. In one motion, extend your right leg so that it is behind you and lean forward with your torso, extending your right arm in front of you and your left arm behind you. 3. Split Stance Side Plank with Arm Raise. Planks are always a good choice for working out at home, since they are easy to do and great at targeting several muscles at once. With these planks, you’ll be taking your home workouts to the next level! For the Split Stance Side Plank with Arm Raise, begin by lying on one side of your body, propping yourself up with your bent arm on that side. Lift your hips so you are in a side plank position, and lift your opposite arm to the sky. Hold this position for 30 seconds or until you begin to feel tired. Repeat these steps on the opposite side. 4. Dynamic Hamstring Warm Up. It is important to stretch those hamstrings while you’re stuck at home to prevent them from becoming tight! This exercise will help you do just that. Begin standing up straight. Bend your right knee, and extend your left leg out in front of you so the heel of your foot is to the floor and your toes are to the sky. Bend your torso over your outstretched leg in a 90 degree angle, feeling the stretch in your left hamstring. Repeat these steps on the opposite side, making sure to alternate between each of your legs to get a good stretch on both sides. 5. Dynamic Hip Flexor Warm Up Straight. This exercise is great for getting your body all stretched out either before or after a workout. It is easy to do and targets several muscles in your body! With this one, you will also begin by standing up straight. Place one foot in front of you in a slight lunge position and reach your arms to the sky. Arch your back and look up to feel the stretch in your back, shoulders, and neck. Repeat these steps on the opposite leg. This exercise is also very helpful to do whenever you are feeling tight or achy in your back, neck, or upper extremities!

In light of the COVID-19 pandemic that has been causing numerous health care facilities to shut down, we as medical professionals are diligently trying to serve our patients in the best ways possible without risking the spread of this disease.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 and exercise classes closing down for the time being, it can be difficult to find the motivation to get your daily physical activity while sitting at home. Luckily, there are several easy exercises you can do on your own to relieve your pain and get moving! Just because you’re in the confines of your home during this time, it doesn’t mean you can’t still achieve a workout. Now more than ever it is important to take care of your health. At SOS Physiotherapy, we are still here to help you achieve your physical goals, even while you are quarantined at home. Below are some exercises you can do on your own to get moving and stay active, even as everything is closing down: 1. Dumbbell Wood Chops. Looking for exercises to do with your dumbbell at home? Dumbbell Wood Chops are a great full-body exercise to get you moving. Begin by holding the dumbbell with both hands above one side of your head. Swing the dumbbell in a controlled motion diagonally down across your body, toward your opposite hip. Use the power from your hip rotation to make this swinging motion. By engaging your back, shoulder, legs, and abdominal muscles, you can feel good knowing that you’re getting the full workout you’re looking for! 2. Running Man. Are you an avid runner or cycler? When quarantined at home, it can seem disheartening when unable to go outdoors and do the activities you enjoy. Exercises like the Running Man can simulate the feeling of those activities by focusing on the same muscles. Begin by lifting your right leg so that it is parallel to the floor. Bend your arms

SOS PHYSIOTHERAPY IS OPEN FOR VIRTUAL TREATMENTS These are easy to use video sessions to help reduce or prevent your pain AND keep you moving and healthy! It's like "Facetime or Skype" with a physiotherapist! Call 519-743-4355 to learn about our new service

9 WAYS TO STRENGTHEN YOUR BODY AGAINST VIRUSES

The best way to keep your body healthy during this time is to stay moving and reduce inflammation. Being sedentary and making poor diet choices has the potential to hurt your immune system and make you a target for sickness and disease. 9 ways to strengthen your body against viruses like COVID-19:

1. Wash your hands and face for 20 seconds with soap & Water.

2. Don’t touch your face!

3. Go outside and go for a walk, jog, or bike.

4. Eat a well balanced healthy diet.

5. Don’t smoke.

In order to be healthy, there needs to be a large emphasis on movement. When your body is flexible, strong, well-balanced, and fueled by a nutritious diet, it is able to fight infection and reduce the impact of viruses. We are dedicated to helping you live the best life you can. During this time, if you cannot make it to your physiotherapy appointments, continue your exercises at home. We care for you and remember you are part of our physiotherapy family.

6. Strive for more sleep.

7. Drink plenty of water.

8. Stand up and stretch!

9. Keep doing your home exercise program.

What We're Doing About COVID-19

SOS is committed to the health and wellbeing of you and your family. In the wake of the recent spread of COVID-19, also known as the novel coronavirus, we are taking every precaution. Before and after ever session we are asking our clients and staff to wash or sanitize their hands. Additionally, we have increased the number of times per day that we sanitize our equipment and facility. To do your part to prevent the spread of this contagious disease, we ask parents that if you are demonstrating symptoms of coronavirus— coughing, sneezing or fever—to please stay home. Additionally, if you or your family has been exposed to someone who has a confirmed case of the virus, please notify us immediately, so we can take necessary steps. Your cooperation in this tough time is what makes us able to continue to provide valuable services to you and your family. We appreciate your ongoing support.

CALL ONE OF OUR 3 LOCATIONS TODAY!

In The Community

SOS GRAND OPENING!

We celebrated the Grand Opening of our Nor thfield location on March 7 wi th the Water loo communi ty ! Special thanks to Mayor Dave Jaworsky for helping us commemorate this new milestone. We are eager to begin treating patients out of our new location to better serve the North Waterloo community.

Celebrating Over 25 Years of Healthcare Services! SOS are proud sponsors of the KW Vipers U11 basketball team. Their season is on hold for now, for obvious reasons, but they were lighting it up prior to this with a record of 26-5, winning two gold medals. They also won the Ontario Basketball League group with a perfect 6-0! Congrats boys and hopefully you can get back on the court soon! SOS PHYSIOTHERAPY IS OPEN FOR VIRTUAL TREATMENTS These are easy to use video sessions to help reduce or prevent your pain AND keep you moving and healthy! It's like "Facetime or Skype" with a physiotherapist! Call 519-743-4355 to learn about our new service

It 's Maple Syrup Time!

Melissa and Ricki are hard at work boi l ing maple syrup in Bruce County! We regret to have missed the syrup festival this year but are still celebrating by using an Elmira Maple Syrup Festival sap bucket.

www.sosphysiotherapy.ca

NEW VIRTUAL PHYSIO AVAILABLE! WE ARE HAPPY TO OFFER VIRTUAL ONLINE PHYSIOTHERAPY SESSIONS TO OUR PATIENTS! We want to ensure that our patients stay healthy and remain on the road to recovery during this time. Call us today at 519-743-4355 to inquire about our new service! VIRTUAL TREATMENT PATIENT TESTIMONIAL

“Virtual physio has been great...”

“I have been trying online bootcamps and new exercise routines to stay as active and healthy as possible through this time of physical distancing. These new exercises brought back some old aches and pains and I turned to Adam for virtual physio. It has been great - he talked me through the pain in my hip, had me move and stretch so he could understand my injuries, and provided a strengthening program. I have some extra time on my hands these days, so I plan to commit to the program, have regular follow up appointments, and be in good shape to return to the gym once it’s open again!” - Tricia Agocs

HEALTHY RECIPE Lemon Garlic Chicken Soup

SOS PHYSIOTHERAPY IS OPEN FOR VIRTUAL TREATMENTS These are easy to use video sessions to help reduce or prevent your pain AND keep you moving and healthy! It's like "Facetime or Skype" with a physiotherapist! Call 519-743-4355 to learn about our new service

INGREDIENTS • 2 tbsp olive oil • 1 lb chicken breast • 1 medium onion, diced • 3 large carrots, diced • 2 celery stalks diced

• 3 cloves of garlic, diced • 1 medium lemon (zest & juice) • 1 handful fresh ginger

• 2 qt chicken broth • 1 can coconut milk (optional)

Heat olive oil over medium high heat. Add chicken breast and brown. Then, add onion, garlic, carrots, celery, salt and pepper. Cook for about 5 min, until softened. Add 2 quarts of chicken broth and ginger with the skin on. Bring to a boil, then reduce heat and simmer for 35-45 minutes (the longer you boil ginger the stronger it is). Remove ginger and discard. Remove chicken, then shred and set aside. Add lemon zest and squeeze lemon to taste. Continue to simmer for 15 minutes. Add shredded chicken and (optional) 1 can of coconut milk.

TOP 3 EXERCISES FOR STRENGTHENING AT HOME

Push-Ups This exercise focuses on training muscles of the chest, shoulders and upper arms. • Place your hands on the floor, slightly wider than shoulder-width apart • Feet together on floor (or on knees), while lifting up into a plank posture • Slowly lower body towards the floor until chest is nearly touching the ground • * Do not allow your stomach to sag towards the floor or elbows to flare outwards

Modified Dead Bug This exercise focuses on training muscles of the core.

• Laying on your back with your knees bent and feet flat on the floor, start by contracting your lower abdominal muscles and flattening your lower black towards the floor. • Slowly raise one heel off the floor while simultaneously reaching back overhead with the opposite arm. • Return the arm and leg to the starting position, and repeat with the opposite side. • *Do not allow your back to excessively lift off the floor or your trunk to rotate. Make sure the movement is slow and controlled.

Lunges This exercise focuses on training muscles of the hip and thigh while working on lower extremity stability. • Place your lead foot flat on the floor in line with your hip. • Slowly bend your knees, gradually lowering your hips towards the floor • Drive back up to the starting positioning, focusing on pushing with your glut muscles • *Do not allow your front knee to deviate towards midline. Keep your front foot flat on the floor.

SOS PHYSIOTHERAPY IS OPEN FOR VIRTUAL TREATMENTS These are easy to use video sessions to help reduce or prevent your pain AND keep you moving and healthy! It's like "Facetime or Skype" with a physiotherapist! Call 519-743-4355 to learn about our new service