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Physio Tips to Stay Fit While Working from Home

Beginner Bodyweight

Are you curious about how physiotherapy can transform your life? In this insightful blog post, we dive into a conversation with Saurabh Garg , a passionate and dedicated physiotherapist at Care2Cure Physiotherapy . With years of experience and a commitment to personalized care, Saurabh sheds light on the true benefits of physiotherapy, dispels common myths, and explains how his clinic is empowering individuals across all age groups.

 

The Journey of Saurabh Garg: From Injury to Healing Others

Saurabh’s passion for physiotherapy stems from his personal experiences with sports injuries. Having faced the challenges of recovery firsthand, he understands the physical and emotional toll that pain and immobility can take. This empathy drives his mission to help others regain their strength, mobility, and quality of life through evidence-based treatments and compassionate care.

 

At Care2Cure Physiotherapy , Saurabh and his team are committed to providing tailored solutions for every patient. Whether you’re an athlete recovering from an injury, a senior managing chronic pain, or a parent seeking pediatric care, Saurabh ensures that each treatment plan is designed to meet your unique needs.

 

Debunking Common Myths About Physiotherapy

Physiotherapy is often misunderstood, and many people hesitate to seek treatment due to misconceptions. Here are some of the most common myths—and the truth behind them:

 
  1. Myth: Physiotherapy is only for athletes or those recovering from surgery.
    Reality: Physiotherapy benefits everyone! From managing chronic conditions like arthritis to improving posture and preventing injuries, it’s a versatile tool for enhancing overall well-being.

  2. Myth: Physiotherapy is painful.
    Reality: While some discomfort may occur during certain exercises, physiotherapy is designed to alleviate pain in the long term. Techniques like manual therapy, acupuncture, and osteopathy are gentle yet effective.

  3. Myth: You don’t need a referral to see a physiotherapist.
    Reality: In most cases, you can book an appointment directly without a doctor’s referral, making it easier to access care when you need it.

 

By addressing these misconceptions, Saurabh hopes to encourage more people to explore the transformative potential of physiotherapy.

 

Comprehensive Services for Every Stage of Life

At Care2Cure Physiotherapy , patients have access to a wide range of services designed to promote holistic wellness. These include:

 
  • Acupuncture: A natural way to reduce pain and inflammation while promoting healing.
  • Osteopathy: A hands-on approach to diagnosing and treating musculoskeletal issues.
  • Pediatric Physiotherapy: Helping children overcome developmental delays and movement disorders.
  • Geriatric Care: Supporting seniors in maintaining independence and managing age-related conditions.
  • Sports Injury Rehabilitation: Tailored programs to get athletes back in the game safely and effectively.
 

Each service is delivered with a focus on personalized care, ensuring that every patient receives the attention and support they deserve.

 

Why Personalized Care Matters

One of the cornerstones of Saurabh’s practice is his belief in a comprehensive wellness approach. He emphasizes that no two patients are alike, which is why cookie-cutter solutions simply don’t work. By taking the time to understand each individual’s goals, challenges, and lifestyle, Saurabh creates customized treatment plans that deliver lasting results.

 

This patient-centered philosophy has earned Care2Cure Physiotherapy a reputation as one of the most trusted clinics in the region. Patients leave feeling empowered, informed, and motivated to take charge of their health.

 

Beyond the Clinic: Community Engagement and Personal Interests

Outside of work, Saurabh is deeply involved in community initiatives aimed at promoting health and wellness. He frequently conducts workshops and seminars to educate the public about injury prevention, posture correction, and the importance of staying active. His dedication extends beyond the clinic walls, reflecting his genuine desire to make a positive impact.

 

When he’s not helping patients, Saurabh enjoys staying active himself—whether it’s playing sports, hiking, or practicing yoga. His love for an active lifestyle inspires him to help others achieve their fitness goals.

 

Visit Care2Cure Physiotherapy Today

If you’re ready to take the first step toward better health, Care2Cure Physiotherapy is here to support you. Located at 4235 Strandherd Dr , the clinic offers flexible hours to accommodate busy schedules.

 

For appointments or inquiries, call 1-613-440-6600 or visit their website at www.care2curephysiotherapy.com .

 

Conclusion

Physiotherapy isn’t just about treating injuries—it’s about empowering individuals to live fuller, healthier lives. With Saurabh Garg and the team at Care2Cure Physiotherapy , you’ll find a partner who truly cares about your journey to wellness. Don’t let pain or mobility issues hold you back any longer. Reach out today and discover the transformative power of personalized physiotherapy!

 
As much as we all are hyped up about the summer, the pandemic continues to wreak our plans for good. However, the “beat-the-heat” energy keeps spiraling in us to turn our physical health around! 
Physio Tips for Keeping Injury-Free
It is not easy to fit a complete workout session in your schedule especially with the gyms closed. However, it is necessary to understand that when you are not working out at all you are HIGHLY prone to injure yourself due to the frozen state of your muscles. 
For which, here is a set of 15 minutes of workout to keep you free from any injury:
  • Jump rope – 2 to 3 minutes
  • Jumping jacks – 25 reps
  • Lunges – 5 reps each leg
  • Hip extensions – 10 reps on each side
  • Hip rotations – 5 each leg
  • Forward leg swings – 10 each leg
  • Side leg swings – 10 each leg
  • Spider-man steps – 10 reps
Work from Home Workout Plan
  • Beginner Bodyweight
A bodyweight workout is important for individuals looking to lose some weight and get rid of unwanted fats. To begin with, follow this routine for a month, eventually increasing the reps, then the weights, and then move on to the advanced bodyweight workout plan. 
The routine consists of the following exercises:
  • Bodyweight squats – 20 reps
  • Push-ups – 10 reps
  • Walking lunges – 10 each leg
  • Dumbbell rows – 10 each arm (you can use a 1-gallon milk jug or equivalent weights)
  • Planking – 15 seconds
  • Jumping Jacks – 30 reps
Remember, warming up your body muscles daily is extremely crucial before beginning with weights. 
  • Advanced Bodyweight
If you were a frequent gym visitor or have been working out at home for a few months and are looking to challenge yourself with some tough exercises, here are some routines to start with: 
  • One-legged squats – 10 on each side (can be extremely difficult, only perform if in top shape)
  • Bodyweight squats – 20 reps
  • Walking lunges – 20 reps (10 for each leg)
  • Jump step-ups – 20 reps (10 for each leg)
  • Pull-ups – 10 reps
  • Dips (between bar stools) – 10 reps
  • Chin-ups – 10 reps
  • Push-ups – 10 reps
  • Plank – 60 seconds
The following routine is extremely challenging but you must give your best to get through 3 sets of each! 
  • High-Intensity Interval Training (HIIT)
The lockdown is not stopping you to do High-Intensity Interval Training. All you need is an open space; may it be the garden outside or your backyard and get ready to HIIT! 
You can start with HIIT with the following bodyweight exercises:
  • Burpees –
Start with 3 sets, with 20 burpees each set. Rest for 2 minutes between sets.
  • Push-ups – 
Give yourself 20 seconds to do as many push-ups as you can. Rest for 30 seconds then do it again. 
  • Pull-ups – 
Repeating the same idea for push-ups, do as many pull-ups as you can for 20 seconds. Get some rest then repeat for another 20 seconds.
The major difference between your advanced workouts and HIIT workouts is the intensity of HIIT. You take fewer breaks and it’s a power workout. If you feel like you could use some challenge to ramp up your workout routine, keep in mind the key aspects of HIIT:
  • Frequency – The number of intervals in your workout
  • Intensity – The level of difficulty in every interval.
  • Time – The duration of each interval and resting period.
Do not stop challenging yourself! Put your running shoes on and get outside! 
Healthy Habits While Working from Home
  • Get up and move every 90 minutes. People need to move every 90 minutes to manage their energy levels and reduce the risk of work-related pains. This is essential in refreshing the mind in between tasks and to be able to stay productive. 
  • Create a morning exercise routine. Start your mornings with exercise and stick to a fixed time to do your workout sessions. Early morning exercises help energize your body for the day, resulting in an increase in productivity.
  • Strike a work-life balance. Consider scheduling your exercises, breaks, downtime, and mindfulness habits like you would in an office setup.
How to Stay Fit While Working from Home
 1. Sit properly
If you notice yourself slouching or slumping and later complain that your back hurts, you need to find a solution for that.  Get a better chair or get a back strap that pulls your shoulder back avoiding you to create a hump. 
2. Try using a Lumbar Support
The Lumbar support reduces the amount of lumbar flexion (rounding your lower back), which in turn reduces the amount of thoracic flexion (rounding of the upper back and neck).
3. Try some easy desk stretches and exercises
Keep it simple! Here are some great desks stretch ideas:
  • Gently rotate your shoulders in circles
  • Reach up over your head and lean side to side
  • Gently stretch your neck from side to side (think ear to shoulder)
  • Reach behind your chair to stretch your chest 
4. Get up and move around 
It is very important to take a break in between work and just loosen up your muscles to avoid cramps and muscle spasms. 
Tips to Stay Healthy While Working from Home
  1. Keep the kitchen stocked with healthy snacks and meals.
  2. Create a soothing environment.
  3. Schedule workouts.
  4. Get up every hour and get out at least once a day.
  5. Set up a separate office space.
To get more specific details or any personalized advice over your physical health, book in a session and we can talk about it from there. 
Book an appointment with us or call us on 613-695-7733 email us at info@care2curephysiotherapy.com.
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Athletic taping,care2cure physiotherapy,Joint mobilization techniques
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