Healthy at Home: Volume 5

Therapists are continuing to connect with patients during this time, and are more than happy to answer questions and help you with concerns you may have regarding your treatment, exercise program, or new injuries. We are pleased to be able to assist our patients during this time, even if we can't meet face-to-face. To contact your therapist you can simply email them or call the clinic and leave a message.

What is Telehealth?
We have had a few questions about Telehealth. It is a safe and secure way to consult with your therapist either over the phone or through a video connection. 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 initial phone call, or you can email your therapist directly.
• Your therapist will contact you via telephone and listen to your questions and concerns.
• If it would be beneficial for you, your therapist will send you an email with a link that will start a Telehealth session. This allows you to show your therapist things like range of motion, or they can demonstrate exercises and techniques for at-home treatment.

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
If you love to squat but have no access to a gym, then I am sure you are concerned about losing some of your squat mobility. Here is a simple home exercise to help maintain and likely improve your back squat position and technical mastery of the set-up of the squat.

The goal of a strong upper back position in the back squat is to be as tight in the retracted position as possible. If you bring your hands closer together on the stick/dowel you can test and improve your back tightness in the final position. 

Start with a dowel or broomstick in front of your hips. Grip the stick firmly and do not let it slide in your grip, or you will risk losing tightness in the back rack position. Swing the stick/dowel in front and behind the head to rest above the trapezius muscles (high-bar) or just below them (low-bar) depending on your squat style. It is essential you do not let the stick/dowel press onto your neck, as it is painful and frankly not a strong position. Hold the position and squeeze for 40 seconds (a

typical 10 repetition set duration). For added skill transfer, perform a partial or full squat isometrically to maintain the squat motor pattern.

Finding ways to stay active at home is an essential way to stay #MackieStrong

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Try Something New Tuesday
This week Adrian is taking on the task of learning piano. Take some time today to try something new, take pictures, post them on social media and tag us #Mackiestrong. 

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What's Up Wednesday
This week's edition of What’s Up Wednesday was an entertaining one! It all started with Blaine and Mama D’s rendition of Try Something New Tuesday where they took on the splits. Soon after that our team challenged each other to a splits-off. Let’s just say there’s some room for improvement. Anyone know any good physios?

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Thankful Thursday
As the time passes by we find ourselves being more and more thankful for the little things we have, especially the nicer weather we’ve had lately. It sure has been nice to get outside and enjoy some fresh air with our pets, pals, and partners!

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Fitness Friday
Today Melissa D is going to help you all figure out creative ways to challenge yourselves at home.

Trying to figure out ways to add weight to your exercises? Well here’s a cool way - put some heavy objects into a backpack, duffel bag, or any sturdy bag, and voila!

Here Melissa demonstrates a few ways to squat with it but get creative, it can be used as weight for many movement patterns. Next we get to the cardio and core portion of this week's workout with some towel mountain climbers. This ones a tough one but works great! Give it a go.

Recommended workout:
3x10 Backpack squat
3x10 Backpack row
3x 10 Backpack deadlift
3x 10 push-ups (incline for easier, decline for harder)
3x30 sec towel mountain climbers.

Give these a try and show us your favourite ways to get creative at home. Don't forget to post your pictures on social media and tag us!

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 these exercises.

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Self-care Saturday
We have heard from a lot of you about how hard you are working at keeping up home exercise regimes and general fitness - great work! However, it’s also important to incorporate some meaningful down-time. Reading a book (that has nothing to do with physiotherapy, ha!), doing a puzzle, or any other cherished activities can help keep your mental game strong!

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Sustenance Sunday
There's been a lot of baking done this week, particularly some sour cherry creations! Nadia made a sour cherry pie, and Tennille made sour cherry ice cream topping, cheesecake topping, and strudel. There was also a promise of an Indian potluck when this is all over!

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Kessa's Korner

Easy, Tasty Kale Salad!
Kessa has done the impossible: made kale ENJOYABLE!! 🥬🥗

Today Kessa is teaching you how to make a homemade Caesar salad dressing and serve it on kale and romaine lettuce!

DRESSING:
// Easy:
- 1/3 cup olive oil
- Juice from 1/2 a lemon
- 1 Tbsp fresh minced garlic

// Fancy:
- 1/4 tsp ground mustard or Dijon mustard
- 1 Tbsp Worcestershire sauce
- Black pepper

Adjust as you please! Add more or less lemon juice or Worcestershire sauce - go to your preference.

TIPS:

• Remove the kale from the stem! The steam is healthy and nutritious, but not great to chew on!
• Make sure you massage the dressing into the kale! This will ensure the leaves are softer and more enjoyable to eat!
• Rip apart the romaine lettuce with your fingers to avoid your lettuce from getting brown or rusty.
• Add protein options to your salad, such as roasted chicken breast, parmesan cheese or hemp hearts! This will help to keep you fuller for longer.