THE MOST PAINFUL TIME OF THE YEAR?
AVOID ACHES AND PAINS THIS HOLIDAY SEASON
Don’t spend the most wonderful time of the year suffering from aches and pains. As you prepare for your holiday travels, finish your last- minute shopping list, and put the finishing touches on your home decor, follow these mobility tips to protect your muscles, joints, and ligaments from pain and soreness this holiday season.
limited mobility, sit straight in your seat and roll your shoulders back to keep your spine aligned. Use a pillow or towel to support your lower back, and walk around when you can.
LIFT CORRECTLY
SAFE SHOULDERS
Between lugging presents to parties and pulling decorations out of storage, there’s plenty of heavy lifting during the holidays. This year, lift smarter. Always lift items using your legs instead of your back. This puts pressure on your stronger leg muscles rather than the weaker muscles in your back. Help yourself to remember this by squatting to pick up items, rather than bending at the waist.
As you reach to put the final touches on your tree or swing your arm overhead in a friendly game of tennis against your niece, you
could feel the sting of shoulder pain. Our arms are constantly moving during the holidays, so this isn’t uncommon. Fight against shoulder injury by regularly stretching the shoulder columns, and practice safe shoulder moves. For example, don’t haul your luggage through the airport by hanging your bag off one shoulder. Opt for a bag with wheels instead. Regardless of the precautions you take, injury can happen at any time of the year. Don’t begin 2020 with lingering pain. The experts at Regenerative Sport and Spine can help you live pain-free in 2020. Find out how by calling 407-730-5600.
SIT STRAIGHT
The holidays are the busiest travel time of the year, but, if you’re already exhausted thinking about your trips this season, consider how proper posture could give you the boost you’re looking for. As our very own Dr. Daniel Tribby likes to say, “Posture is king when it comes to travel.” To avoid the aches that come with frequent sitting and
TAKE A BREAK FROM READING ...
ROASTED CAULIFLOWER
‘STEAKS’
AND STRETCH OUT THOSE HAMSTRINGS
As a vegan at a holiday gathering, it’s hard to find side dishes you can eat without fear. This year, don’t let your vegan loved ones go hungry. Roast these cauliflower “steaks,” delicious enough for even the most ardent carnivore.
Now that you have learned something new, take a brain break and stretch out your hamstrings! When your hamstrings are tight, you can experience lower back pain, limited mobility, and poor posture. Instead, move easier and feel better with these simple hamstring stretches! Exercise No. 1: Stand with your feet hip-width apart. Step forward with your right foot and tilt the toes of your right foot upward. Bend your left knee as you tilt at the waist and reach for your right toes. Hold this position for three long breaths and switch. Exercise No. 2: Stand one foot away from the wall and place your hands on it at shoulder height. Push onto the wall and step back with your right foot, keeping the right leg extended and bending the left knee. Keep your heels pressed to the floor for three long breaths, and then switch sides.
ingredients
• • • • •
1 large head cauliflower 2 cups Roma tomatoes 1 red onion, quartered
• • • •
3 tbsp extra-virgin olive oil 1 cup balsamic vinegar
1/4 cup brown sugar
1/2 lb green beans, ends trimmed
Parsley leaves, for garnish
Kosher salt
directions
1. Heat oven to 400 F. 2. Trim the leaves and stem from cauliflower, but do not break down further. (It should sit like a dome.) In the center of a large baking dish, place the cauliflower and surround it with tomatoes, onion, and green beans, and season with salt and olive oil. 3. Meanwhile, heat a small saucepan to medium-high, and whisk together vinegar and brown sugar. Bring to a boil, then turn down to low simmer, letting sauce reduce for 15 minutes. 4. Coat cauliflower in glaze and reserve extra for basting.
5. Roast for 1 hour, basting every 15 minutes. 6. Quarter cauliflower and serve with veggies.
Inspired by Delish
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