Let me first say that all of us at HPT are missing our friends and our patients that we are no longer seeing since the Pandemic.  We hope you are staying home and staying safe.  All of our routines are different now than they were a month ago and with those changes are potential issues.

-Most of us are sitting more which can cause an increased incidence of back and neck pain.  A good strategy is to get up every 30-45 minutes and walk around for a few minutes.  Since sitting is primarily a flexion activity, we recommend back bends after sitting for a 30-45 minute period of time.  Do it with your back up against your kitchen counter, so you don't lose your balance.
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Back bends: 

-As I drive around Huntington I see beautiful flowers, shrubs, trees and grass; not to mention  many more people working in their yards.  A good strategy to prevent back and neck pain as a result of this is to stand up every 15 minutes and spend 2-3 minutes bending backwards and looking up toward the sky.
 
Neck retraction and extension:

​-Too much sitting can also cause weakness in the legs and poor balance.  A good strategy here is to straighten your legs for 1-2 minutes every 30 minutes while sitting.
 
Hamstring stretch/knee extension:

​-Another helpful activity is raising up on your toes 20 times and raising your toes 20 times.  Place your hand on a surface to steady yourself.  Do 4-5 X per day.
 
Heel raises:

​-Upper back posture is also impacted by too much sitting.  Increased flexion of the upper back can affect the function of the neck and shoulders.  A good way to combat this is to place a rolled towel or lumbar roll behind you at the level of the lower shoulder blades while sitting, pull shoulder blades back and lean backwards.  Hold 3-5 seconds 10 X.  Do every 30 minutes.
 
Chair extension:

-Another good idea is standing with your back against the wall.  Pull shoulder blades together, hold for 5 seconds 10X, then push arms back against the wall and hold 5 seconds 10X.  

​Scapular retraction: 

​-While you are at the wall turn around and place your hands against the wall.  Slide your hands against the wall to keep shoulders flexible.
 
​Wall slide:

-Those of you who have had surgery for total knees, total hips, rotator cuff repairs, back surgery or any of the myriad of surgeries we see all the time should continue your home exercise programs during this period.
 
-It is a good idea to get outside for a walk and fresh air as long as you can maintain social distancing guidelines.  Do some deep breathing while walking.  It helps the isolation to walk with a friend if you maintain at least 6' from the other person.  Raising your body temperature has been shown to boost your immune system, so exercise a little more vigorously than usual to achieve a higher body temperature.
 
​-Please take extra precautions at home while doing maintenance and other tasks. Be careful on step stools so you do not fall.  Be careful while cleaning out low cabinets not to bump your head when getting up. (I know this from personal experience).  A mishap would be more difficult to take care of during present circumstances, but not impossible.  Our staff is here from 7am -12 noon Monday, Wednesday and Friday and 1pm-6pm Tuesdays and Thursdays if you would like to talk to us, 304-525-4445. If you hurt yourselves and want one of our therapists to take a look at you, we can do that.  We are wearing masks and would appreciate it if you would wear one also.  Attached are our e-mails if you would like to reach out with questions or any issues you may have.  As in the past almost 40 years we are here for you.
 
Sally Oxley PT – soxley@hptservices.com
John Oxley PT - joxley@hptservices.com
Mark Taylor PT - mtaylor@hptservices.com
Aleacha Wallington PT - awallington@hptservices.com
Kelly  Collier PT– kcollier@hptservices.com
Amy DeMoss PT - awright@hptservices.com
Derrick White PT - dwhite@hptservices.com

Sally Oxley      
PT, CHT, OCS, Cert. MDT

Whether you are doing a thorough cleaning of your house or tackling that outdoor to do list, follow these tips to avoid injury.

• Warm up.  It might seem silly to perform a warm up before cleaning or doing yard work but a few gentle stretches before working can prevent pain and soreness.
• Know your problem areas.  If you are prone to back injuries, then you don’t want to put unnecessary stress on it.  If you have thumb arthritis, you will need to be careful with prolonged pinching or grasping. 
• Pace yourself.  Take frequent breaks and replenish fluids to prevent dehydration.  It can be a long and physically demanding task to clean your house or yard, so space it out and don’t try to do it all in one day.  By taking breaks you will give your muscles time to rest and decrease the risk of injury. 
• Break up a big job into smaller ones If you are attempting a big job, especially alone, it is important to tackle that job with a plan. Break the one big job down into more manageable smaller jobs and complete those tasks one at a time.
• Avoid prolonged repetitive motions during activities such as cleaning, digging, planting, and pruning.  Once again take frequent breaks and stand up or walk to get out of a bent position.  Keeping your back in a sustained flexed position will lead to back pain and possible injury. 
• Wear gloves while performing yard work to reduce blistering and to protect your skin.
• Wear proper footwear. Avoid wearing flip flops, sandals, or slippers.  This will not only protect your feet but also decrease the risk of falls.
• Be careful on ladders! The ladder should be placed on a firm, level surface.  Avoid overreaching to decrease the risk of falls.  A good rule of thumb to follow is that your belly button should never pass the side of the ladder.  While inside, avoid climbing on furniture and use at a step stool instead. 
• Protect your knees.  While cleaning or working in the garden kneel onto a pad and avoid overreaching while in this position. 
• Mind wet floors!  Accidents from slipping and falling can be severe.  This is a perfect time to take a break and enjoy a nice beverage. 
• Use proper body mechanics.  When you do lift, use proper form!  Separate your feet, shoulder-width apart, keep your back upright and bend at the knees (squat) while tightening the stomach muscles. 
• Ask for help!  Instead of lifting that heavy object by yourself, wait and ask someone to help you.
• Listen to your body. If you are having pain, then stop and take a break. I know we are inclined to want to finish the job, but fighting through the pain could turn a small problem into a larger one. Spring cleaning tasks can be a strenuous on your body and your body will tell you exactly how it feels. If it is telling you to stop, listen!

             
​              To Schedule An Appointment Call 
                           304.525.4445

​               John Oxley 
PT, ​DPT, OCS, CSCS, Cert. MDT