Eastern Shore_A stronger core means a healthier you

Health &Wellness The Newsletter About Your Health And Caring For Your Body



• Strengthen Your Core • Healthy Recipe • Relieve Pain In Minutes • Patient Success Spotlight

Health & Wellness The Newsletter About Your Health And Caring For Your Body


How is your posture? Posture is an important part of everyday life that many of us tend not to focus on – Do you slouch in your desk chair, or slump at your computer while you do work? When you stand for prolonged periods of time, do you notice your stomach sticking out a bit? These are all signs of core muscle weakness that can affect your posture and cause pain in your back or neck. Your core muscles help you do a lot – from sitting, to walking, to doing a large number of physical activities. If your core muscles are weak, you may unknowingly be causing some damage to your body. Contact Eastern Shore PhysicalTherapy today to figure out how we can help you strengthen your core muscles and improve your overall health. What exactly are the core muscles? When most people think of core muscles, they immediately think of the abdominals. However, the core is made up of much more than that! In fact, your core muscles include your abdominal, lower back, pelvic, and gluteus muscles. The group of muscles that make up your core help with stabilizing your body, constructing your posture, and allowing your skeleton to move

properly. When any of the muscles within that group become weak, your body experiences an instability that makes it difficult for your body to function properly. As a result, you end up compensating by straining different areas of the body, most commonly the back and neck muscles. As a result, this leads to undesirable consequences, such as poor posture, fatigue, inflammation, or pain. How can I strengthen my core muscles? When you are experiencing pain, sometimes it is necessary to seek the assistance of a trained professional in the field of human movement. At Eastern Shore Physical Therapy, our licensedphysical therapistswillconductaphysicalevaluation todetermine where the pain is rooted and what muscles must be strengthened in order to correct it. Whether you are feeling pain in your back, neck, shoulders, or legs, we will perform a thorough analysis of your posture, movement, and strength to pinpoint exactly what is causing your pain. From there, we will create an individualized treatment plan for you based on your specific needs, aimed at strengthening your core, improving your posture, and alleviating your pain.



Therearealsoafew tipsyoucandoonyourown,eitherbeforePTtreatments or in combination with them, in order to strengthen your core and relieve your pain. These include: 1. Improving your posture. Make sure to stand up frequently, at least every 30 minutes, and vary your positions of work throughout the day. Aim to correct your posture when sitting and standing, making adjustments as needed. 2. Avoiding injury. Make sure you know the proper way to lift, bend, and pick up objects, even if they are not heavy. It is important to lift with your legs, rather than your back. Our experts can show you proper body mechanics with everyday tasks. 3. Getting adequate rest and exercise. Every day takes a toll on your body, even if you don’t realize it. Sleep deprivation can actually worsen your pain tolerance and decrease your strength. Relaxing and sleeping helps your body to rejuvenate after a long day, and those hours before 12 a.m. are especially important. Exercising can help you fall asleep earlier, allowing you to wake up feeling refreshed the next day. By taking a walk for at least 30 minutes every day, you can get better sleep at night, in addition to improving your strength, flexibility, and heart health. 4. Eating nutritious meals. If you are in pain, it is incredibly important to eat the right foods. A poor diet can aggravate your pain by causing further

inflammation, especially when eating processed or fried foods. Instead make it a habit to eat vegetables, fruits, and lean protein. It is also importan to drink a lot of water, as dehydration can dry out your tissues. Keep a glas of water by your desk and refill it during the day so you (and your tissues stay hydrated. 5. Getting expert help. The best solution for your back or neck pain i to restore proper movement, strength, and coordination for maximu results. At Eastern Shore Physical Therapy our physical therapists are her to help you improve your function and relieve your pain. If you are lookin to strengthen your core, relieve your pain, and improve your overall health contact us today!


Sweet & Sour Cauliflower Healthy Recipe For The New Year

• 2 tbsp soy sauce • 1/2 cup apple cider vinegar (may sub white vinegar)

INGREDIENTS • 5-6 cups cauliflower florets

• 3 tbsp vegetable oil • 1/3 cup corn starch

• 1 tsp garlic powder • 1/2 tsp onion salt • 1/4 cup ketchup • 1 tbsp cornstarch • 2 tbsp cold water

• 3-4 cups steamed rice, for serving • thinly sliced green onions for garnish • 3/4 cup sugar

INSTRUCTIONS Preheat oven to 425 degrees and grease a baking sheet. Combine cauliflower and oil in a large ziplock bag. Seal and shake to coat cauliflower in the oil. Open the bag, add corn starch, seal bag, and toss to coat again.Transfer coated cauliflower to a greased pan. Bake for15-20minuntilcauliflowerstarts tobrownon thebottoms.Switchoven tobroilandcook on high for 3-4 minutes just until tops start to brown. While cauliflower is cooking, prepare the sauce by adding sugar, vinegar, soy sauce, garlic powder, onion salt, and ketchup in a medium sauce pan. Stir and bring to a boil. Whisk together the corn starch and cold water in a small bowl until dissolved. Add to sauce pan and stir until thickened, then reduce to low heat. Combine roasted cauliflower and sauce. Serve with steamed rice and top with sliced green onions.


CALL TODAY! 410.641.2900



At Eastern Shore Physical Therapy, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to get Eastern Shore Physical Therapy if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury 1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program

Patient Success Spotlight

“When I entered treatment at Eastern Shore Physical Therapy I was limited on use of my right leg. This caused difficulty walking stairs, entering a vehicle, driving, even getting up and down from sitting anywhere. The staff have been wonderful in helping me be able to go up and down stairs and I can even get up from sitting without assistance. Special thanks to Tim, Lauren, Martin, and Dave who have given me my life back!” - Linda “Special thanks to Tim, Lauren, Martin, and Dave who have given me my life back!”

Take Care of Your Aches and Pains Before It’s Too Late.

By request, we’re hosting a Rotator Cuff/Shoulder Pain at Eastern Shore Physical Therapy

Relieve Pain In Minutes

Try this movement if you are experiencing pain.

Helps With Back Pain


If you’re confused about what to do and looking for answers, here’s some of what you’ll learn: Saturday, February 29th at 10AM Call To Reserve Your Spot! 410.641.2900 • The #1 Single Biggest Mistake patients with shoulder pain make which actually stops them from improvement in relief… • A sure-fireway topick the right treatment for the cause of your shoulder pain (and save you a ton of time & money). • How a problem in your spine can cause issues with your shoulders… • What successful treatment and permanent relief looks like without the side effects of medications, injections or surgery.

PRAYER STRETCH While in a crawl position, slowly lower your buttocks towards your feet until a stretch is felt along your back and or buttocks. Hold for 20 seconds and repeat as needed.


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