STRENGTHEN YOUR CORE
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!
CONTACT US TODAY TO SCHEDULE AN APPOINTMENT AT 410-641-2900!
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.
https://www.lecremedelacrumb.com/baked-sweet-sour-cauliflower/
CALL TODAY! 410.641.2900
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