Newsletter: How To Fix Poor Posture by Heart of Texas Physical Therapy
NEWSLETTER
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HOW TO FIX POOR POSTURE
Too often, we spend our time staring at a computer screen, hunched over our desks, or looking down at our phones. The worse your posture is, the more stress on your spine. This often leads to back and neck pain and affects normal daily activities. At Heart of Texas Physical Therapy, our team of physical therapists can teach you how to find your ideal posture and eliminate your aches and pains once and for all! Your body was made to move, especially your spine, so it gets irritated and painful when it is stuck in slouched postures. Fortunately, our physical therapists can show you how to improve your posture and feel good again! What Is Poor Posture? Poor posture isn’t anything to be embarrassed about — very few people have perfect posture, and most people partake in lousy posture habits in one way or another. We become so wrapped up in whatever tasks we are doing that we forget to think about how our bodies are positioned. Posture is defined as “the alignment and positioning of the body in relation to gravity, the center of mass, or base of support.” Improper posture isn’t due to laziness or apathy; instead, it generally has something to do with bad habits or, at times, due to a physical weakness in our bodies. Poor posture leads to excessive strain on your joints, muscles, tendons, and ligaments. Posture changes occur over time, and most people ignore them until they notice aches and pains. Unfortunately, the longer we wait to address it, the harder it is to restore it to normal. Continued on next page. Do you catch yourself slouching frequently? Do those last couple hours of the school or workday leave you hunched over and ready to leave? If you are experiencing aches and pains, especially in your neck or back, poor posture is probably to blame.
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Continued from previous page. What Is Good Posture?
EXERCISE ESSENTIALS CLAMSHELL BRIDGE (WITH EXERCISE BAND) Start by lying on your back with knees bent, feet flat on floor and arms at your sides with palms down. Wrap a band around your legs just above your knees. Engaging the abdominals and squeezing the buttocks, slowly lift hips up towards the ceiling. While your hips are raised, spread your knees apart against the band and let them come back in slowly. Repeat for 3 sets of 10 reps each.
Good posture involves training your body to stand, walk, sit and lie in positions where the least strain is placed on joints and supporting muscles. This includes how we move, like our lifting postures or reaching postures. When the spine is in its natural position, the vertebrae stack up over one another. This is what people think of as good posture. When we stack the vertebrae properly, the body can absorb the forces of gravity and the stresses from everyday activities. Learning to find your ideal posture is key to moving and feeling better. Your body is designed to align perfectly to allow for proper movement, proper breathing, and blood circulation. The spine does not like to remain in one position for extended times, which means our posture should move. Our therapists can help teach you to find your neutral spine posture to counteract the slouching, alleviate your pain and improve your overall health! What To Expect From Your Physical Therapy Sessions Physical therapy is a great way to regain normal posture. Our physical therapists are experts in movement, and they are great resources to have when trying to achieve your physical performance goals. They will aid you in improving your balance, stability, flexibility, and mobility, all of which will positively affect your posture. At your initial evaluation, your physical therapist will perform functional testing to identify which weakened areas of your body are causing your back pain. Afterward, they will create a customized treatment plan tailored to your specific needs. Treatment plans typically include manual therapy and targeted exercises to alleviate pain and regain proper function. Exercise for postural improvement has been proven to enhance posture and improve pain. In addition to manual therapy and exercise sessions, other treatments and modalities may be added to your treatment plan as your physical therapist deems fit. This will all focus on improving your posture, increasing strength, and, most importantly, relieving pain. If you are experiencing back pain, your posture may be to blame. Fortunately, Heart of Texas Physical Therapy is ready to help you begin your journey toward long-lasting pain relief. Contact our office today to schedule a consultation and learn how physical therapy can help you find your ideal posture!
OMELET MUFFINS
INGREDIENTS • 10 large eggs • 1 red bell pepper, seeded and finely chopped • 1 cup frozen cut spinach, thawed and squeezed dry
• 2 green onions, finely chopped • 1/4 tsp salt
Directions: Preheat oven to 325°F. Coat a 12-cup muffin tin liberally with the cooking spray. In a large bowl, beat the eggs together. To bowl, add the bell pepper, spinach, green onions, salt, and ¼ cup water. Season with pepper. Divide egg mixture among muffin cups. Bake 20–25 min., until eggs are set. Let stand 5 min. before removing from muffin tin. Wrap omelets individually in plastic wrap and refrigerate up to 4-5 days. Remove from plastic wrap and
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microwave 30-60 seconds or until warm. Source: https://www.savoryonline.com/recipes/208593/spinach-and-pepper-omelet-muffins
USE IT LOSE IT or Last Chance To...
PATIENT SPOTLIGHT
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COME BACK TO HEART OF TEXAS PT! Has a pain flared up? Are you suffering from a new pain? Do you want to become healthier, stronger, and more active? If you answered yes to any of these questions you need to come back to Heart of Texas Physical Therapy. Call us today! Call for an appointment today and start your journey to a healthier, happier, pain-free life. Call today 254.301.7374 PT CONSULTATION “I highly recommend Heart of Texas Physical Therapy! You get a personal evaluation from the owner who through years of experience sets a program uniquely for your needs. He and his staff genuinely care about helping you in the best way possible. My personal benefits are multiple, from being able to walk up stairs without holding on to something, improved balance, to just being able to put on my socks. By their focusing on my needs my quality of life is tremendously better. If you even think you may need Physical Therapy this is the place to go!” —Randy R.
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