PhysiotherapyCenterLTD_Posture: Stand Tall and Feel Good

Health &Wellness The Newsletter About Your Health And Caring For Your Body

JUNE 2020

Is Your Posture The Best It Can Be? STAND TALL & FEEL GOOD.

Health & Wellness The Newsletter About Your Health And Caring For Your Body

JUNE 2020


• Is Your Posture The Best It Can Be? • Your Health In Focus During Covid-19 • Relief From Neck Pain • Tasty Recipe For The Whole Family! • What Can I Do About My Posture? • Could Your Posture Be The Reason For Your Aches & Pains? CALL IN! Call for your FREE ACHES & PAINS ANALYSIS Call us today to schedule your first step out of pain! (345) 943-8700

Is Your Posture The Best It Can Be? STAND TALL & FEEL GOOD.

Do you suffer from daily or recurrent aches and pains? If so, your posture may be the culprit. Just think about the number of hours a day we spend staring at a computer screen, hunched over our desks, or staring at our phones. That creates a lot of stress on the neck and back, especially if you are slouched, titled forward, or looking down for prolonged periods of time. HOW DOES POOR POSTURE AFFECT ME? Changes to your posture can negatively affect your body, and you may find yourself experiencing some of the following symptoms: • If your posture contains a forward head tilt– This forward-head posture creates a strain on the neck, which can result in neck pain, shoulder pain, arm pain, chronic headaches, and lower back pain. Tilting your head forward for long periods of time shortens the muscles in the back of the neck, and can result in soreness throughout multiple parts of your body. • If your posture contains slouching of the mid- back – If you slouch the middle of your back, you can drive your head forward and alter the way your ribs naturally align. By doing this, you may experience pain in the slouched region of the mid-back, in addition to pain in the neck. If this is your average standing posture, it is important to

seek physical therapy treatment right away – over time, standing like this day after day may cause internal issues, as it creates pressure on your lungs, heart, and digestive system. • If your posture includes sitting for long periods of time – When you sit for prolonged periods of time, the muscles in your hips and legs will stiffen. When these muscles become stiff, they tighten and will pull on the lower back, causing pain. The joints also lose their range of motion, which can cause soreness or achiness in the hips, legs, and back, and can create issues with your gait. The way in which you walk can also have an effect on your posture. When you have improper posture, your center of gravity changes. This can cause your balance to decline, which can cause pain when walking, thus creating a vicious cycle of overcompensation and pain. The most common symptom of poor posture is lower back pain, although pain can be present in other parts of the body, as well. The back muscles constantly contract to keep you upright, and they overcompensate when you slouch or hunch over. Over a period of time, constant poor posture can create an unusual amount of wear and tear on the lower back, which can increase the risk of arthritis in the spine.


It can be difficult to correct poor posture, but there are a few steps you can take on your own to try and help: 1. SIT PROPERLY. – If you are at a desk for extended periods of the day, make sure your stance is okay. Sit upright, place your feet flat on the floor, and try not to cross your legs. Make sure there is a small gap between the back of your knees and the chair. Having a chair with strong back support and padding is also recommended for making your upright position more comfortable. 2. TAKE STRETCH BREAKS. – If you are an office worker, it is no secret that most of the day is spent with limited levels of mobility. It is important to make sure that you get up every 30 minutes or so, and take a small walk, at least for a minute or two. This will help in loosening up your muscles and joints, as well as initiating a stronger blood flow. 3. EXERCISE. – Exercise is incredibly important, especially if your job produces several hours of inactivity. When you exercise, you are stretching and strengthening certain muscles of your body, including problem areas such as your neck and back. Taking even a small amount of time to walk or jog around the neighborhood every day can highly improve your overall gait. 4. SET UP YOUR OFFICE PROPERLY. – If you work from an office all day, it is important to have a proper ergonomic setup. Make sure that you are at a proper height with your desk chair and computer, so you don’t have to slouch or lean forward. Additionally, make sure your chair has the proper lumbar support needed to help you sit straight while you’re working. These simple steps can help tremendously with your overall posture. Refer A Friend Care enough to share how physiotherapy helped you? Who do you know that could benefit from therapy? Send them our way! They will thank you, and so will we.

HOW CAN PHYSICAL THERAPY HELP? If these at-home treatments don’t work, it is important to consult help from a physical therapist. Simply standing up straight is a fight against gravity, and if you have been standing the wrong way for several years, it may be difficult to change it on your own. However, physical therapists are dedicated to getting you on back on track to a pain free, and risk free life. They will evaluate your posture and gait to determine the best treatments necessary for you, and then they will create a treatment plan unique for your needs. They can improve your posture, eliminate your pain, and get you back to doing the activities you love to do. If you are experiencing pain, and you think it may be a result of your posture, give us a call today. We will help you get back to a comfortable posture with just a few sessions.

Relief From Neck Pain Helps relieve neck pain.

Forward Neck Tuck Sit with good posture then place one hand behind your head and slowly pull your head in the direction of your armpit. Hold for 15 seconds and repeat on each side as needed.

Refer a friend to our clinic and receive a FREE 1/2 Hour Therapeutic Massage .

Exercises copyright of

Aches & Pains? We Offer FREE Screenings Helping You Get Back To Better Again!

25 Eclipse Drive, P. O. Box 10742 George Town, Grand Cayman, KY1-1007 Phone: (345) 943-8700



Cal l Today (345) 943-8700



INGREDIENTS • 1 tablespoon olive oil • 1 large white onion, diced • 1 red bell pepper, diced • 1 jalapeño, seeded, diced • 1 lb ground beef • 1 packet taco seasoning

• 1 lime, juice • 10 flour tortillas • nonstick cooking oil spray • 1 ½ cups shredded cheddar cheese • 2 cups tortilla chips, crushed • 1 ½ cups shredded monterey jack cheese • salsa, for serving

DIRECTIONS 1. Preheat the oven to 350˚F (180˚C). In a large skillet over medium-heat, heat the olive oil. 2. Add the onion and cook, stirring occasionally until caramelized, about 10 minutes. Add the red bell pepper and jalapeño. Cook until softened, about 3 minutes. 3. Add the ground beef, breaking apart with your spoon, and mix into the other ingredients. Add the taco seasoning and the lime juice. Mix thoroughly, cover, and refrigerate until ready to use. 4. On a cutting board, place the stack of tortillas. Cut off two round sides of the tortillas, leaving a 4-inch (10-cm) wide middle section. Cut the middle section in half vertically. 5. Generously spray a bundt pan with nonstick spray. 6. Place the middle strips of tortilla in the bundt pan in a fanning pattern. Each tortillas strip should slightly overlap the previous strip.

7. Sprinkle half of the cheddar cheese on top of the tortillas. 8. Spread half of the ground beef mixture on top of the cheese. 9. Place a third of the round strips of tortilla on top of the ground beef mixture in a fanning pattern. Sprinkle half of the Monterey Jack on top of the tortillas. Sprinkle the tortilla chips on top of the cheese. 10. Place another third of the round strips of tortilla on top of the chips in a fanning pattern. Sprinkle the rest of the cheddar cheese on top of the tortillas. Spread the rest of the ground beef mixture on top of the cheese. Sprinkle the rest of the Monterey Jack on top of the ground beef mixture. 11. Place the rest of the tortillas on top of the cheese in a fanning pattern. 12. Bake for 45 minutes until crispy and browned. Let cool for 20 minutes. 13. Place a plate on top of the bundt pan, and invert the ring onto the plate. 14. Slice and serve with salsa. 15. Enjoy! Source:

Attention Back Pain Sufferers!

Could your posture be the reason for your aches & pains?

• Decrease your pain • Increase your strength • Increase your activity level We can help:

• Increase your flexibility • Improve your health • Get back to living

Mention or Bring in This Coupon Today For a FREE Posture Consultation

Call Today: (345) 943-8700

Offer valid for the first 25 people to schedule. Expires 07-31-20.


• Two 10”x6” rectangles of cotton fabric • Two 6” pieces of elastic (or rubber bands, string, cloth strips, or hair ties)

•Needle and thread (or bobby pin) • Scissors • Sewing machine

Cut out two 10-by-6-inch rectangles of cotton fabric. Use tightly woven cotton, such as quilting fabric or cotton sheets. T-shirt fabric will work in a pinch. Stack the two rectangles; you will sew the cloth face covering as if it was a single piece of fabric.

Fold over the long sides ¼ inch and hem. Then fold the double layer of fabric over ½ inch along the short sides and stitch down.

Run a 6-inch length of 1/8-inch wide elastic through the wider hem on each side of the cloth face covering. These will be the ear loops. Use a large needle or a bobby pin to thread it through. Tie the ends tight. Don’t have elastic? Use hair ties or elastic head bands. If you only have string, you can make the ties longer and tie the cloth face covering behind your head.

Gently pull on the elastic so that the knots are tucked inside the hem. Gather the sides of the cloth face covering on the elastic and adjust so the cloth face covering fits your face. Then securely stitch the elastic in place to keep it from slipping.

We understand these are trying times and that you may have concerns about the Coronavirus (COVID-19) and how to best keep you and your family, friends, and neighbors safe and healthy. Please know that our health care team is closely attuned to the quickly changing situation, well prepared to respond to our patients’ needs, and proud to serve as a vital resource for our community. While our clinic is open and we are seeing pain management and post-op patients, we are still offering Telehealth Services for physiotherapy visits during this crisis. For thosewith other health issues unrelated to COVID-19, Telehealth allows you to continue with your treatment and avoid regression in the progress you have made so far. Check out our newsletter insert for more details about this great new service! Please do not hesitate to contact us should you have any questions. Tips to Help You Stay Healthy & Active at Home: • Do a set of exercises or stretches at least every other hour during the day! You can get started with the Exercise Essentials listed in this newsletter or consult with your physiotherapist for other options. • Maintain a healthy, nutritious diet and stay hydrated! Vegetables that are particularly rich in Vitamins C, B6, and E, include yellow bell peppers, kale, broccoli, spinach, peas, potatoes, carrots, and avocados. Quercetin (a flavonoid found in onions, grapes, capers, and black and green tea) is believed to have antiviral properties. • Take frequent breaks for breathing exercises. (Inhale & exhale deeply.) • Make sure you are getting at least 7 hours of sleep each night. COVID-19 UPDATE YOUR HEALTH IN FOCUS

We Offer Telehealth Physiotherapy! All you need is an internet connection, access to a smartphone, tablet or desktop computer, and to follow these instructions: 1. Book your Telehealth Appointment by calling The Physiotherapy Center today at (345) 943-8700 or (345) 936-8700. 2. Check your email for a link to your online physiotherapy appointment. Just prior to your appointment, your physiotherapist will send you an email with a link to your online physiotherapy appointment. If you’re on a smartphone or tablet, you may be required to download the app. To ensure you have a great appointment, please check: 1. Camera Angle & Location. Make sure your camera is set up to allow you to move around and still be seen. 2. Device Battery. It might be best to be plugged in. 3. Audio. Consider using earbuds for clearer sound. 4. Internet Connection. Check your internet connection speed at . You will need a result of 15Mbps or higher. 5. Environment. A quiet private space free of distraction is best, so you can focus on what you need. You can keep up with your treatment program from the comfort of your home! Call The Physiotherapy Center today at (345) 943-8700 or (345) 936-8700 to book a convenient Telehealth Physiotherapy Appointment.

25 Eclipse Drive, P. O. Box 10742 George Town, Grand Cayman, KY1-1007

Phone : (345) 943-8700 Fax : (345) 943-8701

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