WHAT YOU CAN DO T O IMPROVE YOUR POS TURE AT HOME
3. Rounded shoulders. – This type of posture error is also colloquially referred to as “mom posture.” It is caused when the shoulders are rounded forward, instead of back, and the head and chest are slouched forward. To figure out if you have a “mom posture” stance, stand in front of a mirror and let your arms hang naturally. If your knuckles face more toward the front, instead of to the sides, you may have rounded shoulders. Daily tasks that may contribute to this are bending down repeatedly throughout the day (much like a mom does to pick up a toddler or clean up their toys), sitting for prolonged periods of time, carrying heavy objects, driving a vehicle, or using a computer. Some exercises you can do to strengthen your shoulders and back, and correct this posture error are pull-ups, seated rows, planks, bridges, and chest stretches HOW PHYSICAL THERAPY HELPS: Our physical therapists at Advanced Balance Studio are dedicated to helping you achieve your highest level of physical ability. Improper posture is a difficult habit to break, but our staff will use the most sophisticated diagnostic tools, from movement investigation to gait analysis, to determine the specific problem areas of your posture. We will then determine the best course of treatment for your needs, and we will assist you in the necessary exercises and therapies that will ease your body into its intended stance once again. Don’t let the weight of your shoulders hold you down – if you are experiencing shoulder pain, contact us today to set up a consultation. We’ll get you victoriously waving your arms around in no time!
2. “Text neck.” – The term “text neck” is colloquial; however, it describes a position in which the head is tilted downward and the shoulders are hunched over (as if someone was looking down at a phone screen and texting.) This is also commonplace in desk jobs, as many people will experience “text neck” when hunching over their keyboards or sorting through files. This could be a sign of a tight chest and weak upper back, and over time this posture could worsen into rounded or hunched shoulders. Some exercises to help correct your “text neck,” and strengthen your upper back and shoulders are chest stretches, pull-ups, and seated rows.
For more support in finding pain relief, visit our website at advancedbalancestudio.com or call Advanced Balance Physical Therapy at 310.833.0300!
Strengthen Muscles In Minutes Try this movement to help strengthen shoulder muscles
GRILLED CHICKEN CAPRESE
INGREDIENTS • 2 (about 1 lb) large boneless, skinless chicken breasts • 2 tbsp olive oil
• 2 oz fresh salted mozzarella • 2 plum tomatoes • 1/4 cup fresh basil
REVERSE FLY | SINGLE ARM WITH DUMBBELL Start with one knee on a bench, dumbbell in hand as shown. Bring weight out to the side, even with your shoulder. Return to the start position with control. Repeat for 8-10 reps on each arm.
DIRECTIONS Set grill to medium. Lay the chicken breasts flat and cut horizontally with knife parallel to cutting board to form 4 thinner cutlets. Brush chicken with the olive oil and season all over with salt and pepper. Place chicken on grill and cook 4 min. per side. Meanwhile, very thinly slice the mozzarella. Thinly slice the tomatoes. Thinly slice the basil. Arrange tomato slices on chicken. Top with mozzarella. Cover and cook another 2–3 min., until cheese melts and chicken is cooked through. To serve, season with pepper and garnish with basil.
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
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