IMPROVE YOUR POSTURE AT HOME
There are ways that you can improve your posture at home, as well. Here are several strategies that are typically helpful: • Try to stand tall whenever you are standing or walking. Hold your head high and square your shoulders, but more importantly work on being the tallest version of yourself. Hunching over is the leading cause of poor posture. • Use support when you sit to keep your posture correct. Lumbar support in office chairs and car seats will help a bit, but for improved posture you may need to add additional cushioning that will help you keep your back straight. • Be mindful of how you lift heavy objects. Keep your shoulders square and your chest forward. When lifting something that is over 50 lbs it is important to take extra care. Lead with your hips and try to keep the weight close to your body. Lifting something improperly can lead to injury to your neck or back, which may make proper posture uncomfortable. What can Good Posture do for You? There are a lot of benefits of having good posture. Aside from saying goodbye to neck or back pain, improving your posture can provide several unexpected benefits to your lifestyle and personal well-being. Here are a few of the additional benefits of having good posture: • Proper posture creates quality exercise for your core and back • Improved respiratory health • Added protection for your organs, bones, joints and muscles • Reduced risk of arthritis
If you are experiencing chronic neck and back pain, there is a good chance that it could be related to your posture. Contact your physical therapist to learn more about how you can take steps to start improving your posture today.
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Healthy Recipe: Spinach Stuffed Mushrooms
Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.
INGREDIENTS • 20 medium mushrooms • 1/4 cup chopped shallots, scallions/ onion • 2 cloves garlic, chopped • 1 tablespoon balsamic vinegar • 1/2 teaspoon soy sauce • 2 cups chopped fresh spinach
Improves Posture
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CORNER PECTORAL STRETCH
• 1/2 cup Plain Greek Yogurt • Salt and pepper to taste
Stand in corner, arms slightly above shoulder height and your elbows bent, forearms flat against the sides of the wall. Move chest towards the wall, feeling a stretch in the front of your chest. Repeat 3 times.
DIRECTIONS Wash the mushrooms and carefully remove the stems without breaking the caps. Finely chop the stems. Combine the shallots, garlic and vinegar in a small skillet or saucepan and cook for 1 to 2 minutes. Add the chopped mushroom stems and soy sauce and cook, stirring occasionally, for 3 to 5 minutes, until the mushrooms soften and release their juices. Add the spinach and cook, continuing to stir, until it is wilted and the liquid in the pan is absorbed. Remove from the heat and let cool for a few minutes, then stir in the yogurt. Season with salt and pepper to taste. Preheat the oven to 350ºF. Stuff the spinach filling into the mushroom caps. Place themushrooms inabakingpanandbake for20minutes,until tender.Remove from the oven and let sit for a few minutes for the filling to set before serving. Yields 20 mushrooms.
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