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IMPROVING YOUR POSTURE
Our physical therapists are experts in evaluating posture and movement. By pinpointing the source of your aches and pains, we can develop a plan for you that will return you to an ideal posture and quickly relieve your pain. In fact, physical therapy has been proven as one of the most successful methods for improving posture. According to a study published by the National Institutes of Health, titled, “Evidence based protocol for structural rehabilitation of the spine and posture,” the method of structural rehabilitation has a strong efficacy for back pain, neck pain, and postural improvement. Physical therapists have found success in using their methods to treat postural issues, as well as the chronic conditions that may develop as a result. Physical therapists are movement experts and they are great resources to have when trying to achieve your physical performance goals. They will aid you in the improvement of your balance, stability, flexibility, and mobility, all of which will positively affect your posture. 3 simple tips : Physical therapy treatments will yield the best results when focusing on improving your posture. However, there are some simple tips you can use on your own when standing, sitting, or bending in your daily life: 1. Standing: Stand facing a mirror. Look at your shoulders - does one seem higher than the other? Look at your neck - does it tilt to one side or stick forward? Pretend that an imaginary string is pulling gently through the top of your head. Notice how your posture improves automatically when you try to be taller?
Keep your abdominals slightly contracted to maintain this posture. When walking, make sure that your arms are moving comfortably back and forth, feeling the rotation through your torso. 2. Sitting: Sit all the way back in your chair so you feel your lower back against the backrest. Avoid prolonged sitting on soft couches when watching TV, as this causes excessive slouching. Try to keep your feet flat on the floor and angle your chair so that your knees are slightly lower than your hips. Try using a small rolled-up towel for your lower back if you need more support while sitting. If you work at a computer, make sure that your keyboard and mouse are slightly lower than the level of your elbow. You may need to adjust your seat higher to make this happen. 3. Bending: Most back injuries occur when bending and twisting at the same time. When you need to bend down to get something from a low surface, make sure you squat, and keep your abdominals tight as you do so. In addition, if you are lifting something, get your body as close as possible to what you are lifting. Try having one leg forward to use your legs more to lift, rather than your back. Contact us for assistance: As part of your physical therapy treatment, we can teach you proper posture, bending, and lifting techniques to protect your body from future injuries and make sure you stay healthy for the long-haul. Contact us today to learn more about how we can help you live pain-free! REFER A FRIEND RECEIVE A GIFT! Who do you know that could benef i t from therapy? If you know someone suffering with aches and pains, refer them to FYZICAL today. Pass along this newsletter or have them call us directly for a Free Pain Consultation. If you refer a friend to our services and they become a patient, you will receive a FREE GIFT as a thank you!
HOMEMADE BLACK BEAN VEGGIE BURGERS INGREDIENTS
• 16 oz can black beans, rinsed • ½ green bell pepper, cut into 2 inch pieces • ½ onion, cut into wedges • 3 cloves garlic, peeled • 1 egg • 1 tablespoon chili powder • 1 tablespoon cumin • 1 teaspoon Thai chili sauce • ½ cup bread crumbs DIRECTIONS
If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet. In a medium bowl, mash black beans with a fork until thick and pasty. In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans. In a small bowl, stir together egg, chili powder, cumin, and chili sauce. Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties. If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side. Source: https://www.al lrecipes.com/recipe/85452/homemade-black-bean-veggie- burgers/?internalSource=hub%20recipe&referringId=84&referringContentType=Recipe%20 Hub&clickId=cardslot%209
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