Your hips are part of a kinetic chain, meaning that they make up a combination of weight-bearing joints that must function together in harmony in order for your body and posture to function properly. If one part of the kinetic chain is out of balance, stress may be placed on another part of the body – such as the back. Fortunately, you can test your hip mobility with some at-home tests. If you notice that any of these bring you pain or discomfort, don’t hesitate to contact Total Care Physical Therapy as soon as possible to find relief. 1. Hip Mobility Test • Lie on your back with your legs straight out. • Cross one ankle above the other knee, cross-legged in a “figure 4” position. • Keep your ankle pressed on the other leg, but now lower the raised knee to the side. Does it lower close to the ground? • Repeat on the other side and see if there is a difference. • This might indicate a hip motion problem and cause back pain or hip discomfort on that side. How Can I Tell If My Hips Are Healthy?
2. Hip Squatting Test • Keep your knees parallel, facing forward.
• Squat down as far as you can, keeping your feet and heels flat on the floor. • If you feel a lot of pressure in your knees or calf muscles, you could have a hip movement problem. • Try again in front of a mirror. Does your body want to go to one side? This can
indicate a hip motion problem on one side. Find relief for your back pain today!
If you are looking for a safe and effective treatment method for treating your back pain and figuring out if it is originating from your hips, contact Total Care Physical Therapy today to consult with one of our physical therapists. Your physical therapist will conduct a comprehensive exam to determine the best individualized treatment plan for your needs. This will include targeted stretches and exercises in addition to any pain-relief modalities your physical therapist deems fit. Our mission is to help relieve your painful back symptoms while simultaneously improving your hip mobility, strength, and function. Contact us today at 908-262-7404 to get started on the first steps toward relief!
Healthy Recipe: Spaghetti Squash Alfredo
• 1 c. Half and Half • 3 tbsp. butter • 1 c. Parmesan cheese • 4 tbsp. shredded Mozzarella cheese
INGREDIENTS • 4 lb. spaghetti squash • 1/4 tsp. salt • 1/4 tsp. pepper
DIRECTIONS Scoop out and discard seeds from spaghetti squash halves. Prick outsides all over with sharp knife; season insides with 1/4 teaspoon with each salt and pepper. Microwave, cut sides down, on largemicrowave-safe plate on high 10minutes or until tender. Meanwhile, in small saucepan, heat half-and-half and butter to simmering on medium-low; simmer 5 minutes, or until reduced slightly, then whisk in finely grated Parmesan cheese. With fork, scrape flesh of each squash half to separate into strands, leaving 1/2-inch border on sides; divide sauce among halves and top each with 2 tablespoons shredded mozzarella cheese. Broil 1 to 2 minutes or until bubbly and browned in spots. Optional: Serve with green salad.
Source: https://www.countryliving.com/food-drinks/recipes/a33054/spaghetti-squash-alfredo-recipe-ghk1114/
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