VitalityPhysioWellness_Ergonomics for Your Home Office

VitalityPhysioWellness_Ergonomics for Your Home Office

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

WWW.VITALITYPT.CA | (613) 425-7700

GLOUCESTER

4184 Spratt Road Gloucester, ON K1V 0Z6

HOURS Mon-Thurs | 7AM – 8PM

Fri | 7AM – 4PM Sat | 7AM – 3PM

DISCOVER PROPER ERGONOMICS FOR YOUR HOME OFFICE! WE ARE OPEN AND HERE FOR YOU! Seeing all of our clients has been such an amazing feeling. The entire staff missed you all! Your health and safety remain our top priority! We have put into place the VITALITY STANDARD policy and procedures for creating the safest environment. We will guide you every step of the way. To Keep Up with Our Clinic News and Policies, Follow Us on Social Media! fb.com/VitalityPhysioWC instagram.com/vitalityphysio

111 Shuttleworth Drive Ottawa, ON K1T 0W7 FINDLAY CREEK

HOURS Mon, Tues, Thurs | 10AM – 8PM

Wed | 7AM – 8PM Fri | 7AM – 3PM

(613) 425-7700

FOLLOW US ON

@ VitalityPhysioWC

@ vitalityphysio

INSIDE:

• Discover Proper Ergonomics for YourHomeOffice • VitalityMonthlyGiveaways • VitalityVirtualBootcamps • VirtualMeditationFriday’s • ReduceYourRiskof COVID-19 • HealthyVeganRecipe • WhentoUseIce&Heat forPainRelief

DISCOVER PROPER ERGONOMICS FOR YOUR HOME OFFICE

With all of us working from home, it can be difficult to find a comfortable workspace. It is important tomake 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 maintainmy posture throughout the day?” Do you catch yourself slouching frequently? Do those last couple hours of theworkday 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. 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

Youmay be asking, “doesn’t standing all day long have its own implications?” The short answer is – yes. Anythingwithoutmoderation 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. Adjustable desks are recommended 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, integrative support can be beneficial in easing yourself into the newsetting. 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 thosewho did not. At the End of the Day, Make Sure You’re Comfortable. Nomatter how you choose to work fromhome, 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. There are several steps you can take to improve your posture, strength, energy, and overall wellbeing throughout the workday. Let us assist you in an ergonomic workspace to keep you free from pain. 4

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 formaking your upright position more comfortable. In addition to making the most of your home office, it is also important tomake sure you are taking care of your body. It is important tomake sure that you get up every 30minutes 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. 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 you out of the house for some time! Have You Thought About Investing In a Standing Desk? Sedentary lifestyles, especially the ones that many of us are experiencing right now, 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 standingdesk 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. 4 5 7 2 2 8 6 9 3 1 6 8 5 9 3 8 1 4 7 http://1sudoku.com n° 221183 - Level Medium 4 9 1 8 2 1 3 9 1 2 3 4

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WE HOPE YOU LOVE OUR VITALITY FACE MASKS! Get Ready for Your Movement Program, In Style When coming for your appointment, please bring amask if possible and put your mask on. If you do not have a mask available, masks will be provided for you at the clinic. VITALITY MONTHLY GIVEAWAYS PARTICIPATE ON SOCIAL MEDIAWITH US AND YOU COULDWIN! In our last giveaway, we had TWO winners and gave away a bundle of Vitality Merch, including 3 Face Masks, 3 Hoodies, 3 T-Shirts, and 3 Hats! Simply follow us on Facebook and/or Instagram, and follow the Giveaway instructions to enter! fb.com/VitalityPhysioWC instagram.com/vitalityphysio

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 The staff at Vital ity are

very fr iendly and professional. Andrew and his team have a passion for their client’s wellness and

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

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

health. We have always received top notch care. We have even received care during the COVID-19 situation in a virtual setting, and that worked well also. Highly recommended.” – M. M. via 5-Star Google Review

Tell Your Friend About Vitality Physiotherapy & Wellness Centre! We appreciate your confidence in us and will do our best to help those you refer meet their health and rehabilitation goals. Thank you for referring others to us!

(613) 425-7700 | WWW.VITALITYPT.CA

How to Use Ice Ice is useful when you want to reduce swelling. For example, your ankle balloons up after a sprain. This is because blood and fluid collect rapidly, making it both painful and stiff. At this point, an ice pack helps to close off those tiny vessels. The blood flowslows down. Small nerves become numb, so the pain reduces. The muscles also relax. The inflammatory reaction is slowed down. As a result, your ankle is less swollen and painful. Ice packs are very useful in bruises, strains and joint swellings. Use them for any acute swelling, over the first 24 to 48 hours (except back strains). Ice helps later too, while exercising the limb. We can show you how to make movements less painful and more flexible by using an ice pack just before or during exercise. How to Make an Ice Pack Wrap a plastic bag of frozen peas or ice cubes in a thick coldwet towel. Place it on the injured part. Check after a few minutes to make sure the skin is not red, an early sign of frostbite. Generally, icing for 15 to 20 minutes is enough. Repeat every 2-4 hours. Our physiotherapists will help you use ice properly for healing and pain relief. How to Use Heat Heat packs, bottles, or infra-red lamps can be very useful if you have a muscle spasmor 48 hours after injury. Icing amuscle spasmcontracts themuscle fibers, so theywould hurt intensely. On the other hand, heat improves the circulation, soothes and relaxes themuscles by carrying away toxins and bringing in healing oxygen. Heat can comfort a back or neck strain, especially if it has been persisting for some time.When you use a heat pack, wrap it in a towel and check the temperature so WHEN TO USE ICE & HEAT FOR PAIN RELIEF

HEALTHY RECIPE VEGAN BUFFALO CHICKPEA TAQUITOS

• 1 tbsp vegetable oil • 1 medium-sized onion, chopped • 2 cloves of garlic minced • 1 bell pepper chopped • 1 1/2 cups cooked chickpeas (or one 15 oz can, drained and rinsed) • 1/2 cup tomato sauce (passata) • 3 tbsp hot sauce (or more to taste)

• 2 tbsp plant-based milk • 1 tbsp balsamic vinegar • 1 tsp onion powder

• 3/4 tsp coconut sugar • 1/2 tsp garlic powder • 1/2 tsp smoked paprika • 1/2 tsp ground cumin • 10 small flour tortillas • Sea salt & black pepper to taste • Chili powder to taste

EXERC I SE ESSENT I ALS USE THIS EXERCISE TO RELIEVE BACK PAIN 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. Now use your arms to push yourself up. Repeat 3 times. Directions: Using a fork, roughly mash chickpeas in a bowl. Heat oil in a skillet over medium heat and add the chopped onion and bell pepper. Cook for 3 min, then add garlic and spice mix and sauté for 1 min. Add all other sauce ingredients and chickpeas to the pan and bring mixture to a boil. Let simmer on low heat for about 2-4 min, stirring occasionally, then turn off the heat. Add more chili powder to taste. Preheat oven to 410 degrees F (210 degrees C) and line a baking sheet with parchment paper. Place about 2 tbsp of the filling onto each tortilla and roll them up tightly. Place every tortilla seam-side down on the baking sheet, next to each other. Brush them with a little bit of vegetable oil (to make them even more crispy). Bake in the oven for about 15-20 min or until they are golden brown and crispy. Drizzle with vegan cheese sauce (optional). Enjoy with your favorite dip!

it doesn’t burn the skin. When Not to Use Heat

Don’t use heat if you have a painful, red or swollen joint. This increases circulation so that fluid collects, worsening the swelling and stretching or compressing the nerves and surrounding healthy tissue. Thismakes it still more painful. You’d be better off icing it. When to Use Neither Heat Nor Ice Whether you use hot or cold packs, be aware that you can damage your skin and deeper tissues by careless use. Don’t use it if you have an open or infectedwound. If the circulation or sensation level is poor, as in diabetes, ice and heat could cause the skin to break down, get infected and worse. But in ordinary injuries, ice and heat provide inexpensive, non-toxic pain relief. Visit us for more help with using ice or heat. We’ll speed up your recovery and get you moving more easily.

Exercises copyright of

Always consult your physiotherapist or physician before starting exercises you are unsure of.

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