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chiropractic . medical acupuncture
IS YOUR HOME WORKSTATION SET UP PROPERLY?
Physical (Social) Distancing protocols have many of us working from home. Is your home work station set up properly?
Click here to view our Office Ergonomics pamphlet.
OTHER HELPFUL TIPS FOR USING THE HOME OFFICE:
1. Work at a hard surface, not on your comfy couch with your “lap”top. It is easy to get lured in but it is awful for your posture.
2. Find yourself on a hard chair that is too low? Add a pillow for softness and a bit of height.
3. You can also use a small pillow or a rolled up towel to give your lower back some extra support.
4. Get out of your chair! At a bare minimum, every 30 minutes. If possible, try walking around while taking phone calls.
5. Poke your head outside for a few minutes and take in the fresh air.
6. Stay connected with colleagues and friends. This is when technology is really handy!
chiropractic . medical acupuncture
ARE YOU MOVING ENOUGH??
Physical Distancing protocols have many of us working from home.
Are you moving enough during the day?
Click here to view our 7-Minute Desk Stretch Routine.
Other helpful links to get you moving:
Try these 3 exercises (video links with Dr. Da Re!) to get your core firing.
No special equipment or large spaces required.
Check out this excerpt from the WHO advice on Exercise during Quarantine
DEALING WITH ISOLATION
COPING WITH ISOLATION DURING THE PANDEMIC
There is a lot to adapt to during these rapidly changing times. While we all do our part to keep everyone safe, it can weigh heavy.
Regular exercise, eating well, and maintaining good sleep habits can make a difference in helping your body and mind stay well.
* Try to get in 30 minutes of movement each day.
* Although tempting when trying to get through a seemingly endless day, try to limit excess caffeine and refined sugar intake.
* Try to go to bed at roughly the same time each night and limit screen exposure in the lead up to bedtime.
* Stay connected with friends and family. Sometimes even a 2-minute conversation can brighten the day.
* There are some acupressure points that can be helpful for quieting the stress response. Want to try them? Click here for more details.
Sadness, anxiety, and fear are all normal emotions during this event. If you find yourself overwhelmed and needing some additional resources, consider the following:
Many workplaces offer an Employee Assistance Program (EAP). You can access these programs even while working from home.
Many Government of Ontario mental health resources have been expanded during this time. For specific programs, including online and phone counselling, click here.
Centre for Addiction and Mental Health also has some great resources. Click here to access.
HEADACHES
HEADACHES
There are many different types, causes and symptoms of headaches. For more information on definitions and causes click here.
Preventing headaches is important.
Stay moving. Looking for a new exercise? Click here to access our video library.
Stay hydrated. Drink plenty of water and non-caffeinated beverages. (This will also keep you moving!)
Acupressure can be very helpful for headaches and is easy to do wherever you are. Click here to access more information about how to use acupressure as a tool to managing headache.
SAFE CORE EXERCISES
KEEPING YOUR CORE STRONG DURING ISOLATION
Staying fit during isolation doesn’t require a large space or special equipment but not all core exercises are created equal.
Unfortunately, some common ab exercises can be quite harmful for your back. The good news is that there many good exercises that work your core without putting you at risk for a back injury!
Research has shown that a traditional sit-up or curl significantly increases the load on your spine. Not a good idea! Research has also shown that full core activation can be achieved while still maintaining the natural curve in your low back, minimizing harmful stress to the area.
For safe alternatives to an ab curl, visit our Video Exercise Library and give McGill Abs, Bird Dog and Modified Dead Bug a try. Focus on doing fewer reps with really great form rather than 100’s of reps each workout.
Quality of movement is more important than quantity!
If you happen to have a Bosu or an exercise ball that you are thinking about cleaning off during these times, it is best to start your exercises on a stable surface, such as the floor, become proficient there and then progress to the unstable dusty ball!
KEEP MOVING THROUGH ISOLATION
With gyms closed, running has become a popular way to stay fit and relieve stress during this crazy time.
Running also creates physical strain on your body, bringing muscle and joint imbalances to the forefront. Tight hamstrings or calf muscles sound familiar? Challenges with your IT band or Achilles? Heel pain or plantar fasciitis?
Did you know that sitting all day tightens your hip flexors and weakens your core and buttock muscles? This will impact how well your leg and foot can absorb the load when running. In one foot alone, there are 26 bones, 33 joints, 112 ligaments, and a network of nerves, tendons and blood vessels that have to work together when we run. From your core down to your toes, there is a lot going on with each step!
Flexible hips and strong core and buttock muscles are important in the prevention of lower limb injuries. Visit our Video Exercise Library and give the Lunge Stretch, Glute Bridge and McGill Abs a try.
The correct shoe also plays a key role in minimizing injuries. To better understand how a running shoe is designed, click and learn how to find the best fit for you.
Even if you’re a super slow jogger, you’ll burn at least 10 calories for each minute of running. That means you’ll run off one square of Lindt dark chocolate in 6 minutes!
