By Athlete's Care on December 22, 2020
One thing doesn’t change when switching from office to home – the stationary nature of the work. It’s a proven fact: sitting for too long is bad for your musculoskeletal system, and bad for your general health in many ways.
When options for going out are limited, and home is also where you work, it’s still easy to stay active. You’ll want to work on toning and stretching your whole body at regular intervals. It’s recommended that you move for at least one minute after 30 minutes of sitting. Your Toronto chiropractor or physiotherapist can give you customized exercise advice based on your condition.
Here are five great exercises for keeping you in shape as you get the job done from the couch.
Lunges
Lunges work your lower body. They can be performed in different directions. One leg is forward, with the foot flat on the ground, and the other leg is bent, positioned behind the body. For a side or lateral lunge, feet are placed widely apart. One knee is bent as you lean to that side, keeping your upper body slightly forward. Both feet are kept flat on the floor. A twist can also be added to a side lunge.
Tricep Dips
Work on upper body strength, targeting the back of the arms or the triceps. Sitting on the edge of a stable, flat surface, place hands to either side a shoulder-width apart, with your palms flat. Lower hips off the edge of the chair as you bend your elbows. Squeeze to return to a seated position.
Wall Push-Ups
Standing a few steps away from a stable wall, lean towards the wall and place your hands flat against it at a shoulder’s width apart. Keep your abs tight and your body straight as you lower yourself down towards the wall. Push back out until your arms are straight, but avoid locking elbows.
Pretend Jump Rope
Even if you live in an apartment, you can do a low impact version of pretending to jump rope. Jump with both feet, and then alternate one to the other to mix it up. The intensity increases with your speed, and you can add the arm movements too.
Burpees
Burpees get your whole body moving, and work all the major muscle groups. You'll begin by standing, and then lowering to a squat. Squatting on the ground, leaning forward and resting slightly on your hands. Now, push back with your feet until you're in a plank position. Hold it for 10-30 seconds. Next up is a push up, and when you're done that, jump forward with your feet to a squat again and then jump up with your arms raised in the air.
Staying active is always important. If you need any advice on exercise routines, or would like to work out an exercise regimen tailored to your physical condition and lifestyle, don’t hesitate to contact one of our Toronto physiotherapy clinics today.
By Athlete's Care on December 22, 2020
First, let’s define what we mean by virtual physiotherapy, which is often called tele-rehabilitation or even video conferencing.
The good news is, recent research shows it can be just as effective as in-person treatment. Here are some of the real world benefits of virtual physiotherapy.
Benefits of Virtual Physiotherapy
Tele-rehabilitation can deliver the essentials of patient care, including:
Your Toronto physiotherapist is available for face-to-face consultations in real time to answer any of your questions. They are able to demonstrate and guide you through your exercises.
The digital environment also offers additional resources, including videos, online diaries, reports and other research that can be easily accessed and viewed. A European study found that patients who got the best results from virtual physiotherapy viewed videos after their session with the physiotherapist. The combination of demonstration and then the ability to check back with a video reference was effective.
Email is another tool that can provide patients with detailed references, including instructions, charts, and pictures that demonstrate exercises and movement objectives.
A UK study looked at 27,000 physiotherapy patients in a virtual environment. It’s clear that digital therapy options should continue to become more a part of the standard choices for treatment going forward.
If you are interested in talking about virtual physiotherapy, don’t hesitate to contact one of our Toronto physiotherapy and chiropractic clinics today.
By Athlete's Care on November 12, 2020
Repeat 2-3 rounds, 20 sec breaks between exercises
By Athlete's Care on November 06, 2020
Hip injuries are painful and disruptive at any time of life, and our Toronto physiotherapists and chiropractors treat patients who experience a range of effects. Through middle and into old age, however, the consequences become more serious.
Unfortunately, the risk increases too. In the US, according to the CDC, 250,000 people 65 and older suffer from hip fractures that require hospitalization each year.
Reducing the risk and avoiding injury is crucial, and the good news is that there are simple steps anyone can take to help.
Posture Is Important
Good posture means the body is balanced, which helps to avoid undue stress and injury to all joints. Falls are by far the most common cause of hip injuries in those 50 and older.
Wear The Right Shoes
Wearing the right shoes that fit properly and are designed for your sport or activity – including walking – is important.
Exercise Is Crucial
Exercises that strengthen core and leg muscles, and improve balance, are an important way to prevent injury to hips and other body structures. Our Toronto physiotherapy and sports specialists can help with advice based on your individual condition and needs.
Sleeping On Your Side
If you sleep on your side, it can place the hip joint in an awkward position. That can cause damage, particularly to the cartilage around the edge of the socket, called the labrum.
Bone Strength
Being aware of your bone density is important as you age, and get it tested. Low bone density can increase your risk of a hip fracture by up to triple.
If you have experienced a fractured hip, or you’d like more information on how you can stay fit and help prevent injury as you age, including a personalized plan, don’t hesitate to contact one of our Toronto physiotherapy and chiropractic clinics for an appointment today.