“HOW SHOULD I TAKE CARE OFMY BACK?”
1. Keep a Good Posture When you are standing, imagine a string through the top of your head lifting you straight up. This puts your neck, shoulders, spine and hips in natural alignment. With sitting, make sure you sit back in the chair with your feet on the floor and your lower back supported. Your shoulders should not slouch when sitting. Avoid soft couches when you can. 2. Lift Properly Picking things up is a normal part of our day. Even if you pick up something light, your back muscles have to lift the weight of your upper torso and control that movement. Make sure youalways facewhatyouneed topickup,squat keeping your spine straight and push with your leg muscles. This helps reduce the excessive pressure on your spine.
3. Stay Flexible Flexibility is key to maintaining a healthy back. Bykeepingyourbodyflexible, thenormal forces of movement and lifting can be distributed across the spine, rather than focused onto a few segments, which can then fail. An easy stretching routine everyday can keep you feeling great and put a spring in your step. 4. Stay Strong You have hundreds of muscles, which control the movement of your spine. Major muscles that support the spine are called your core muscles and include your abdominal, pelvis, spinal and hip muscles. By keeping your core muscles strong, you support your spine and have the ability to easily control lifting, quick movements, bending and a lot more.
5. Physical Therapy Our physical therapists are medical experts in evaluating spine and body movement. By having a regular check up, you can make sure your body is in good condition to tackle the activities you love. If you have a history of back pain, injury or are currently experiencing aches and pains, we can analyze your problem and construct a treatment program that will work best for your individual problem. With soothing hands-on therapy and targeted easy exercises we can help you return quickly to feeling your best. Even if you suffer from severe pain we can help you get out of pain and living the life you deserve. Call Today!
www.axcesspt.com
Healthy Recipe: SKILLET CHICKEN & PARM PAELLA
INGREDIENTS • 4 teaspoons canola oil • 12 ounces skinless, boneless chicken breast halves, cut into bite-size strips • 1 small red sweet pepper, cut into bite-size strips • 1 small green sweet pepper, cut into bite- size strips • 1 medium onion, chopped • 2 garlic, minced • 1 14 1/2 ounce can no-salt-added stewed tomatoes • 3/4 cup peas • 1 teaspoon dried oregano, crushed • 1/2 teaspoon paprika • 1/4 teaspoon salt • 1/4 teaspoon black pepper • 1/8-1/4 teaspoon crushed red pepper • 1/8 teaspoon ground saffron/ground turmeric
What is Joint Mobilization? Joint Mobilization/Manipulation is a manual therapy technique comprised of a continuum of skilled passive movements to joints and/or related soft tissues that are applied at varying speeds and amplitudes, including a small amplitude/high velocity therapeutic movement to regain normal joint motion and function. Your therapist will select the most appropriate and safe technique following a thorough evaluation of the joint or area in question. Mobilization or manipulation can assist with proper scar formation, restoration of proper joint mobility and promote pain relief depending on the technique and treatment selected by your therapist. Call Today! 815.614.2100
DIRECTIONS In a large skillet heat half of the oil. Cook chicken strips in hot oil for 2 to 3 minutes. Remove from skillet. Set aside. Add remaining half of the oil to the skillet. Add sweet pepper, onion, and garlic; cook and stir until peppers and onion are tender. Add undrained stewed tomatoes, frozen peas, oregano, paprika, salt, black pepper, crushed red pepper, and saffron or turmeric. Bring to a boil; reduce heat. Cover and simmer for 5 minutes. Stir in the brown rice, shrimp, and cooked chicken. Cook and stir 1 to 2 minutes more or until heated through. Makes 4 servings (1-1/2 cups each).
• 2 cups cooked brown rice • 6 ounces peeled shrimp
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