or call 250.545.2922 | 250.542.2655
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or call 250.545.2922 | 250.542.2655
STRETCHES TO PREVENT BACK, SHOULDER + NECK PAIN ON YOUR NEXT TRIP
1. The Elbow Pump
You can do this one while sitting down. Touch your opposite shoulder blade, and then gently grab your elbow, and pull it towards the opposite side.
2. The Knee-Jerk
While sitting, lift your leg up and grab onto your knee. Try and pull your leg towards your chest, and see how close you can get it. Hold for 10 seconds.
3. The Toe Toucher
While sitting, straighten your legs, and reach out to try and touch your toes.
4. The Ballerina
Lift your arm over your head and reach towards the opposite side. Remember to keep your back upright.
5. The Backwards Clap
Put both of your hands behind your back with palms touching, and push out your chest like you’re trying to intimidate the co-worker across from you. Hold this pose for 5 seconds.
6. The I Don’t Know
Raise both of your shoulders at the same time. Hold for 5 seconds and then release. As you bring your shoulders down, say ” I dunno”.
7. The Bobble-Head
Lean your head down, and rotate your neck from left to right. Remember to go slow, and ideally sing a song so you don’t look so weird.
8. Touch The Sky
Interlock both hands together, and try your best to touch the sky, with palms facing the ceiling. Hold for 5 seconds. Just watch out in case you have sweat stains under your shirt! 😉
9. The Knee-Pump
Cross your leg, and gently push down on your knee, stretching the glutes. As you’re pushing down, remember to exhale slowly.
10. The Neck Breaker
Take your hand and grab the opposite side of your head. Gently, and I really mean gently, pull your head towards your shoulder. No need to have your ear actually touch your shoulder, only moving a few inches is good enough.
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Easthill Physiotherapy + Acupuncture Clinic has protocols to ensure the utmost safety for our patients, team and community. We have worked hard to protect our public health during this pandemic. Medical masks are mandatory for all staff and patients to keep everyone safe, and we appreciate your commitment.
We continue to follow the guidelines and protective measures indicated by our regulatory boards and governments. Our team has also had extensive training on our new protocols, and we are all 100% committed to ensuring our patients’ safety.
This is the new normal.
All patients and staff will be screened before each visit. Unfortunately, anyone showing signs of respiratory infection will be unable to come into the clinic. We will encourage and book virtual physiotherapy appointments for those that need help but are symptomatic if a client is at greater risk or for anyone who is not comfortable coming into the clinic.
We have the highest standards for hand hygiene and cleaning. All equipment and rooms will be disinfected after each use, frequently touched surfaces will be sterilized, and personal protective equipment will be used in all appropriate situations. Patients and staff will have hand washing stations to ensure proper frequent hand hygiene.
We also understand that it is necessary to reduce the risk of transmission with physical distancing. To do this, we have installed plexiglass barriers, reduced the number of appointments available by spreading them out and designed an optimal patient flow that minimizes contact with other patients and staff before and after appointments. Our team is also committed to practicing these as measures of hand hygiene and physical distancing outside the clinic to be safe when they return to work.
Although it may seem different with the steps we need to take, the Easthill Physiotherapy + Acupuncture team is still the same! We still believe in the same values and are here to provide an extraordinary physiotherapy experience. This is not going to change. Our goal is to keep all of us healthy and happy.
Our fabulous admin team is available to book in-clinic appointments now. Or if you prefer a virtual physiotherapy visit, we can book that too. Please call us at 250-545-2922 to book an appointment or if you would like more information.
Chris Burk + Rob McMillan
Owners, Easthill Physiotherapy