HOW TO TAKE CARE OF YOUR BACK
then fail. An easy stretching routine every day 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 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. Come to Equilibrium. Our health clinicians will keep your body 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. At Tillicum, you can build a personalized exercise program in our gym with our Kinesiologist. With soothing hands-on therapy to targeted exercises, we can help you return quickly to feeling your best. Our team is here to help you!
1. Keep a Good Posture. When 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. While 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 you always face what you need to pick up, 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. By keeping your body flexible, the normal forces of movement and lifting can be distributed across the spine, rather than focused onto a few segments, which can
HEALTHY RECIPE GARLIC BUTTER MEATBALLS WITH ZUCCHINI PASTA
• 4 medium zucchini, spiralized • lemon juice • salt (to taste) • black pepper (to taste)
• 4 cloves garlic, grated + 2 cloves garlic, minced • 1 tsp Italian seasoning • 1/2 tsp crushed red chili
• 1/2 lb ground turkey • 1/2 lb ground pork
• 1/2 cup shredded cheese • 1 crumbled bouillon cube • 1 tbsp hot sauce • 1 cup fresh chopped cilantro
pepper flakes • 3 tbsp butter
TURKEY MEATBALLS: Combine ground turkey and pork, cheese, grated garlic, Italian seasoning, bouillon cube, red chili pepper flakes, chopped cilantro and black pepper. Mix well to formmedium balls. Arrange meatballs on a plate and set aside. Melt 2 tbsp butter in a large skillet over medium-low heat. Cook meatballs for 8-10 min on all sides until cooked through. While cooking, baste meatballs in butter and juices. Remove and set aside. ZUCCHINI NOODLES: Melt remaining butter and add lemon juice, hot sauce, minced garlic, and red pepper flakes. Add zucchini noodles and cook for 3-4 min, stirring regularly, until done yet still crisp. Season with salt/pepper and garnish with cilantro. Add the meatballs back to the pan and reheat for about a minute. Serve the meatballs and zucchini noodles immediately with a lemon slice on the side.
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