WHAT CAN GOOD POSTURE DO FOR YOU?
• 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 weightclose toyourbody.Liftingsomething improperlycan lead to injury to your neck or back, which may make proper posture uncomfortable. 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. Sources https://www.mayoclinic.org/diseases-conditions/plantar-fasciitis/symptoms-causes/syc-20354846 https://www.active.com/fitness/articles/5-exercises-to-prevent-an-ankle-injury https://www.washingtonpost.com/national/health-science/the-method-you-learned-for-treating-an-ankle-or- knee-sprain-is-probably-wrong/2016/05/27/f32e86ca-8c9b-11e5-ae1f-af46b7df8483_story.html?utm_term=. df84322e8ab9
Of course, 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.
Improves Core Strength In Minutes Try this movement to improve core strength..
PUMPK IN PI E OATMEAL
• cooking spray, INGREDIENTS
• 1 cup pumpkin • 3 tbsp maple syrup • 1 tsp vanilla • 1 tsp pumpkin pie spice • 1/2 tsp cinnamon • ¼ tsp salt
butter or coconut oil
• 1 cup steel-cut oats • 2½ cups water • 1½ cups
unsweetened almond milk
www.simpleset.net
DIRECTIONS Coat your slow cooker with cooking spray, butter or coconut oil. Add all the ingredients into slow cooker and mix well. Cook on low for 6-8 hours. If you have a programmable slow cooker, set it to cook on low for 7 hours and then switch to warm. In the morning, give the oats a good stir as the oats will settle to the bottom. Portion into a bowl to serve and top with pecans, maple syrup and almond milk. Source: https://www.eatingbirdfood.com/slow-cooker-pumpkin-pie-oatmeal
QUADRUPED ALTERNATING ARM & LEG LIFT Startonyourhandsandknees.Engageyour lowerabdominalsbypullingyour belly button to your spine. Slowly raise your opposite arm and leg without shifting your trunk to the side or arching your back. Return the arm and leg to the starting position. Repeat with the opposite arm and leg. Hold for 3-5 seconds and repeat 10 times on each side.
Always consult yourphysical therapistorphysicianbefore startingexercises youareunsureofdoing.
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