Healthy at Home Volume 4

This week the therapists spent some time contacting you to find out how we could help during this unusual time, and we also rolled out our new Telehealth system.

What is Telehealth?
Telehealth is a means to interact with your Physiotherapist while maintaining the government safety recommendations amidst the intensifying concerns surrounding the Coronavirus pandemic.  You can schedule an appointment with one of our therapists for a phone call and/or telehealth session that connects you with the therapist by video conferencing. These sessions are obviously not hands on but we can listen to your concerns and problem solve to arrive at home-based treatment options.

Booking is easy!

• Call us at 306-955-7888 to schedule an appointment with a physiotherapist for an intitial phone call. 
• During the call we will listen and problem solve to reach an understanding of your complaints to see if we can advise you on treatment options at home. 
• Or connect with the physiotherapists, chiropractor, or nutritionist via their email.
• We can schedule a follow up Telehealth session and visually assess and assist if this is required.

This alternate option to your regular treatment is available with all of our therapists, and can be used to answer questions you may have, find techniques for home treatment, help manage flare-ups of your condition, or update your exercise program so that it can be done at home.

Our Telehealth option is safe and secure, and can be done from the comfort of your own home. We look forward to connecting with you – this is a new way of receiving therapeutic guidance but in these difficult times it calls for innovative ways to reach out and help our community. 

Thanks to our entire community for your thoughts and wishes! Mackie Physiotherapy “Strong” will be back!

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Mobility Monday
This week Blaine showed us how to mobilize our shoulders and thoracic spine.

Try Something New Tuesday
Theresa has done a lot of work with canine rehabilitation, so this week she thought she'd try some canine core strengthening. She got out the Bosu ball and went to work with her dog, Otto!

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What’s Up Wednesday
It was an eventful week for the Mackie Crew. Here’s what we’ve been up to this week.

• Blaine and D’arcy have been holding down the fort at the clinic everyday to make sure everyone’s needs are taken care of, but don’t worry they haven’t been forgetting to workout. Momma D’ had a nice 225lbs sumo.
• Melissa P put on her teacher hat and became her kids hard-nosed teacher for the past week.

• Tennille has been doing some one-on-one lessons with her students but ends the days with kitty snuggles.
• Emily has taken up the task of reading The Lord of the Rings for the first time.
• Tyler is building up his callouses on his fingers by plucking away on his guitar.
• Adrian’s son Griffin is figuring out how to get around at the Cochet household, he will be crawling in no time.
• Mat is nose deep in Harry Potter... again.

• Mel D took some time to play some crib. There may or may not have been some challenges thrown out in our team group chat...
• And lastly, Nadia made some tasty looking sugar cookies (sorry Kessa lol)

Head to our social media channels to share what you’ve been up to with us! Don't forget to tag us and share your posts!

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Thankful Thursday
With the closure of our favourite fitness facilities we have had to turn to other means of staying fit. Today we are thankful for the ability to continue to live healthy and active lives with whatever resources we have. A lot of us have home gyms but some of us do not. You don’t need a full gym set up to stay active, all you need is a little creativity and to take action. If you are wondering about ways to remain active contact your physiotherapist or visit our website. Today we challenge you to post pictures of your home set up, it might be small but it can sure be mighty. Tag us and share your pictures!

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Fitness Friday
McGill’s Big 3: Curl Up, Side Plank & Bird Dogs + Dead Bugs

❌ Strength & Movement
✅ Stability & Spinal Rigidity
The emphasis with these exercises is to stabilize the spine through activation of our core while minimizing load placed on the spine itself. They are excellent to incorporate as a warm up before any exercise and can be very beneficial to someone experiencing acute back pain.
An important thing to understand is that there is no “one size fits all” when it comes to performing these exercises. You want to brace in order to lock down the spine, limit any excessive unwanted movement, reduce energy leaks and allow all the movement to come through your hips and extremities. The best thing you can do is listen to your body and focus on high quality movement and control instead of specific rep. counts and time ranges. Get comfortable with the movements and then progress and challenge yourself once they become manageable.

Disclaimer: This information and exercise program is general medical advice only. The text and exercises on this platform, including all graphics, text and images, (collectively ‘the content’) are intended for information purposes only. The content is not a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your Physiotherapist or Health Care Practitioner with any questions you may have regarding a medical condition or its treatment. Never disregard professional medical advice or delay in seeking it because of something you have read or seen on this content. Always adhere to the instructions accompanying each exercise prior to performing the exercise. Cease performing exercise if you experience any pain, discomfort, dizziness or tingling. In such event, promptly contact your healthcare professional prior to continuing with any aspect of this exercise.

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Self-Care Saturday
This week for self-care Saturday, Mat takes us through some self-massage techniques for the forearms and upper back muscles. Self massage can be a wonderful tool to add to your self-care and recovery toolbox and can easily be done at home with any type of ball. You could also use a foam roller for some larger areas as well.

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Sustenance Sunday
The Mackie Family loves to cook! Here's what we made this week...

This week in Kessa's Corner:
Dairy Free & Veggie Packed Cheese Sauce
This might possibly be, the BEST way to eat your veggies!

INGREDIENTS
1 medium yellow onion, diced
2 cloves garlic, minced
1 Tbsp. coconut or avocado oil
2 cups cubed butternut squash, fresh or frozen
2 cups cauliflower florets, fresh or frozen
2 cups chopped carrot, fresh or frozen
2 cups chicken broth (substitute vegetable broth for vegan)
1 ½ tsp. freshly squeezed lemon juice
¾ tsp. Dijon mustard
1 – 1 ½ tsp. salt
3 Tbsp. nutritional yeast

INSTRUCTIONS

• In a medium saucepan with lid, melt oil over medium heat.
• Add onions and cook, stirring occasionally, until onions start to soften.
• Add garlic, stir and cook another 30 seconds to a minute or until garlic is fragrant.
• Add squash, cauliflower and broth and bring to a steady simmer.
• Once simmering, cover pan with lid and cook until vegetables are very tender, about 15-18 minutes. You may need to lower the heat slightly to maintain a steady simmer and prevent it from boiling.
• When veggies are very tender, transfer to a blender. Add remaining ingredients and blend until very smooth.
• Taste and adjust seasoning before pouring over your favourite cooked pasta
  

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There are many different holiday celebrations taking place this time of year, so from our Family to yours, may your celebrations be safe and joyous, and the year ahead be filled with good health and happiness.