Spring-cleaning often starts with the best intentions: fresh air, open windows, and the promise of a cleaner space. But somewhere between reorganizing closets and scrubbing floors, your body starts complaining. What most people don’t realize until afterward is that spring-cleaning is a full-body workout in disguise. Without the right approach, it can leave you stiff, sore, and wondering why tidying up feels harder than a trip to the gym. A few simple adjustments can help you clean smarter, not harder. WHY DOES CLEANING LEAVE YOU SORE? Household chores involve more physical work than most people realize. Repeating the same motions over and over, staying bent forward for long periods, or lifting awkward items can overload muscles and joints. Common trouble spots include the lower back, neck and shoulders, knees, and even the wrists and hands. These areas take the brunt of bending, gripping, kneeling, and lifting, especially if your body isn’t used to it. TIPS TO STAY PAIN-FREE WHILE SPRING-CLEANING • Maintain good posture: Keep your spine aligned, avoid hunching forward, and engage your core when reaching or lifting to reduce strain on your back and neck. DON’T LET SPRING-CLEANING BREAK YOUR BACK
• Lift properly: Bend at your knees instead of your waist, keep heavier items close to your body, and lift slowly to protect your back. • Take regular breaks: Pause every 30 minutes to rest, stretch, and reset so your muscles don’t become overworked. • Wear supportive footwear: Cushioned, nonslip shoes provide stability and help reduce stress on your feet, knees, and lower back. • Use ergonomic cleaning tools: Long-handled dusters, lightweight vacuums, and kneeling pads minimize bending, reaching, and pressure on your joints. • Warm up before you start: Gentle movements like shoulder rolls, neck stretches, and leg swings prepare your muscles for activity and help prevent stiffness. • Pace yourself: Break large projects into smaller sessions and spread them out over several days instead of doing everything at once. • Delegate when possible: Sharing tasks with family members reduces physical strain and makes spring-cleaning more manageable. Spring-cleaning doesn’t have to come with aches and pains. With mindful movement, the right tools, and a steady pace, you can refresh your home while keeping your body feeling strong. If pain lingers after the dust settles, our team can help you get back to moving comfortably again.
Sudoku
Zucchini Noodle Pad Thai
INGREDIENTS Pad Thai • 2 medium zucchini • 2 tbsp olive oil, divided • 1/2 lb peeled and deveined shrimp • 3 cloves garlic, minced • 1/2 red bell peppers • 3 green onions • 1 large egg • 2 cups bean sprouts • 1/3 cup roasted peanuts • 1/4 cup chopped cilantro (optional) • Lime wedges (optional) Sauce • 2 tbsp rice vinegar • 2 tbsp fish sauce • 3 tbsp ketchup • 1 tsp packed brown sugar • 1/2 tsp cayenne pepper • 1 tsp chili garlic sauce
DIRECTIONS 1. In small bowl, combine sauce ingredients; set aside. 2. Using vegetable spiralizer, cut zucchini into noodles. 3. Heat large pan on medium-high heat. Add 1 tbsp olive oil (reserve the other half). 4. Add zucchini noodles; cook for 2–3 minutes. 5. Let noodles rest for about 3 minutes. Remove noodles, drain, then reheat pan. 6. Add remaining olive oil and garlic; cook 30 seconds. 7. Add shrimp; cook 3 minutes. 8. Add bell peppers and green onions; cook 1–2 minutes. 9. Add egg and stir until cooked 10.Add back zucchini noodles, then add sauce, and cook for 1 minute. Then add bean sprouts. 11. Serve, garnishing with roasted peanuts, cilantro, and lime wedges as desired.
Inspired by WhiteOnRiceCouple.com
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