Exercise basics Archives - Churchill Orthopedic Rehabilitation

May 26 0

Churchill’s New Standard of Care

Posted by Matthew Gavzy

Hello Churchill Family!

We want to be sure you feel safe for your physical therapy visits as our community starts moving again. Some of the steps we are taking include frequent washing of tables/equipment/handles, utilization of masks by everyone in the building, adhering to social distancing guidelines, and having our room sanitized daily. If you have any questions or concerns please feel free to reach out to us. We have returned to the office and seeing limited in-office visits at this time. We are here to help with all your orthopedic concerns!

Here is a round-up of recent content, enjoy!

Office Virtual Tour…We have implemented new changes in our clinic to keep our team and patients safe…https://www.instagram.com/p/CAbCj1unilr/?igshid=tr5fui50sjsb

Office Setup & Safety Protocol…Check out our new office design and use of personal protective equipment (PPE)…https://www.instagram.com/p/CAgBxYNssUa/?igshid=pw4hmkxlwcod

Quarantine Upper Body Edition…Here is a short demonstration of several exercises that you can do at home to stay active and strong!…https://www.instagram.com/p/CALAe-FnL-l/?igshid=n17giv1kkako

Kind Regards,

The Churchill Orthopedic Rehab Team

Quarantine Lower Body Exercises

Posted by Julie D

View this post on Instagram

Hey Everyone!!! 👋 Ready for the lower body quarantine workout?!? 👨‍🏫 (…and yes, this was filmed inside a cruise cabin 🚢 no excuses haha). Stuck at home without exercise equipment? No problem! 🤩 Follow this routine for the legs; . ✅ 1. Bodyweight Squats with thera-band (3 sets x 10-15 repetitions with a 3" pause at the bottom…for a greater challenge use a lower surface for depth) ✅ 2. Elevated Split-Squats (3 x 10-15 alternating on each leg with emphasis on the eccentrics!) ✅ 3. Hip Abduction Walks With Thera-Band (3 rounds of 15-20 mini-steps in each direction) ✅ 4. Side-Lying Hip Abduction (3 x 10-15 alternating on each leg, feel the burnnn 🔥) ✅ 5. Tempo Calf Raises (3 x 10-15 focusing on slow control, 3 seconds up and 3 seconds down) . Let me know what you think, remember if anything is too painful please stop…stay safe everyone!! 😷 ➖➖➖➖➖➖➖ #physicaltherapy #fisioterapia #exercise #exerciseismedicine #bodyweightworkout #bodyweight #performbetter #movebetter #trainsmart #sportsrehab #movement #ighealth #igfitness #theraband #legs #legsfordays #kneepain #hippain #glutes #meniscustear #squats #cruising #cruise #quarantine #alonetogether #inthistogether #whatwecando #quedateencasa #teaneck #nj

A post shared by Physical Therapy | Health (@churchillorthorehab) on Mar 25, 2020 at 8:44am PDT

3 Health and Fitness Tips for Winter

Posted by Julie D

1. Frequent Mobility in the Day…Prolonged sitting results in negative effects on our body such as muscle stiffness, back pain, neck tightness, and decreased motion. One way to counteract the effects of sitting is by incorporating more movement throughout the day.

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