Straighten Up and Stand Tall
How Correcting Your Posture Can Prevent Chronic Pain
Sustainable Posture Practices Maintaining a supportive posture isn’t just for those moments when you think about it — it should become a constant practice. While seated, especially in an office setting, ensure your back is flush against the chair, shoulders rolled back, and feet flat on the floor. Utilizing a small pillow or towel to support the lumbar region can also help maintain the spine’s natural curve. It’s also a great idea to stand up and take brief walks every hour to prevent stiffness. If you're looking to improve your posture and alleviate your pain, contact our team. We’re here to guide you through personalized strategies to enhance your posture and prevent the painful problems that come down the line. Schedule your appointment today and start your journey toward a healthier spine and a pain-free life!
Many patients are shocked to learn that poor posture is the culprit of their constant pain. Slouching over computers and peering down at our phones can wreak havoc not just on our neck, shoulders, and back but also on our overall health. Over time, poor posture can lead to notable limitations in our spine’s mobility, reducing the rib cage's ability to expand and consequently impairing lung capacity. This can result in decreased oxygen levels, affecting our systemic health — not to mention the physical changes it can bring about, like rib humps. That’s why it’s important we improve our posture long before these issues come into play. Simple Solutions for Significant Improvements One of the simplest remedies we recommend is using gravity to your advantage. Lying flat on your back with
arms outstretched opens the thoracic spine and promotes lung expansion. This position aids in resetting the spine to a more neutral, natural alignment. Additionally, incorporating extension exercises can activate and strengthen the muscles along the back. These muscles may become weak and overstretched from prolonged poor seating positions, much like a slackened rubber band loses its elasticity. Engage in Strengthening Exercises Another simple exercise is to stand or sit with your back against a wall, ensuring your hips, shoulder blades, and head all make contact with the wall. This setup not only helps strengthen your back but also trains your body to recognize what good posture feels like. Exercises like scapular squeezes, drawing your shoulder blades together while raising your arms to shoulder height, can dramatically improve your posture and strengthen the muscles that hold you upright.
CHICKEN CAPRESE SALAD
HAVE A LAUGH
Ingredients
Directions
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1/3 cup balsamic vinegar 2 tbsp extra-virgin olive oil
1. Whisk vinegar, olive oil, mustard, and pepper in a medium bowl. Transfer 6 tbsp of mixture to a smaller bowl and whisk in honey; set aside. 2. To mixture in the medium bowl, add 1/2 tsp salt, Italian seasoning, and garlic powder. Add chicken; toss to coat. Marinate for 30 minutes. 3. Coat a grill pan with oil. Over medium heat, add chicken and cook until grill marks appear on each side, about 5–7 minutes. Transfer to a plate; let stand for 5 minutes. 4. Arrange romaine, tomatoes, mozzarella, and basil on a large platter; sprinkle with salt. Top with the sliced chicken and drizzle with the honey mixture.
2 tsp Dijon mustard 1 tsp ground pepper
2 1/2 tsp honey
3/4 tsp salt, divided
1/2 tsp Italian seasoning 1/2 tsp garlic powder 2 (8-oz) boneless, skinless chicken breasts, sliced 8 cups coarsely chopped romaine lettuce 1 lb grape tomatoes, halved 1 (8-oz) container fresh small mozzarella cheese balls in water, drained 1 cup fresh basil leaves
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Inspired by EatingWell.com
Focus Physical Therapy • Call 949.709.8770 • 3
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