THE BENEFITS OF CHANGING POSTURES DURING THE DAY
There are many ways that you can improve symptoms at home, as well. Here are several strategies that are typically helpful: • Try to stand tall whenever you are standing or walking. Hold your head high and square your shoulders, but more importantly work on being the tallest version of yourself. This will reduce compensatory strategies over time and allow for optimal efficiency in all muscle groups that assist us with standing and walking upright. • Use support when you sit as needed. Lumbar support in office chairs and car seats can help if you’re on a long road trip, for example. However, if you can stop the car and get out to move around every hour or two, that’s even better. Same goes for taking standing and walking breaks if your job requires you to sit at a desk for much of the day. • Be mindful of how you lift heavy objects. Keep your shoulders square and your chest forward. When lifting heavier objects, such as a case of water, think about holding a $100 dollar bill under each of your armpits to get your back muscles working properly, squeeze your bummuscles to initiate movement of the object (this is where all of your power should come from), and try to keep the object/ weight close to your body. Picking up heavy things is GOOD FOR YOU and will keep your back and legs strong, as long as you are mindful of doing it with appropriate technique.
WHAT CAN CHANGING POSTURES DO FOR YOU? There are a lot of benefits of having better postural awareness. Aside from saying goodbye to neck or back pain, incorporating a variety of postures throughout the day can provide several unexpected benefits to your lifestyle and personal well-being.
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A few additional benefits can include: • Improved respiratory health
• Added protection for your organs, bones, joints and muscles
• Reduced risk of chronic pain in other body regions, aside from your back and neck. Contact your physical therapist to learn more about how you can take steps to reduce or prevent pain today.
HEALTHY RECIPE: BROCCOLI-CHEDDAR QUICHE
INGREDIENTS •1 (9 in) frozen whole-wheat piecrust shell •1 (8 oz) package broccoli florets •1 ½ tsp olive oil •1 cup chopped sweet onion
•4 large eggs •½ cup evaporated milk •3 oz sharp Cheddar cheese, shredded
•¾ tsp kosher salt •¼ tsp black pepper
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DIRECTIONS Preheat oven to 400 degrees F. Let piecrust thaw at room temperature 10 minutes. Place in preheated oven, and bake until lightly browned, 10 to 15 minutes. Let cool slightly, about 10 minutes. Reduce oven temperature to 375 degrees F. Cook broccoli according to package directions, until tender-crisp, about 3 minutes. Coarsely chop larger pieces. Heat oil in a large skillet over medium-high; add onion and cook until light golden, 8 to 10 minutes. Whisk together eggs and evaporated milk in a medium bowl. Stir in broccoli, onion, cheese, salt and black pepper. Pour mixture into prepared pie crust. Bake at 375 degrees F until just set and edges are golden brown, 30 to 35 minutes. Let stand 10 minutes before serving. Source: http://www.eatingwell.com/recipe/275920/make-ahead-broccoli-cheddar-quiche/
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