The Physiotherapy Center LTD's Monthly Newsletter
NEWSLETTER Your Resource for Health, Wellness, and Caring For Your Body
SEPTEMBER 2022
HOW TO FIX POOR POSTURE
www.thephysiotherapycenter.com
NEWSLETTER Your Resource for Health, Wellness, and Caring For Your Body
SEPTEMBER 2022
CALL IN! Call for your FREE ACHES & PAINS ANALYSIS Call us today to schedule your first step out of pain! (345) 943-8700
HOW TO FIX POOR POSTURE
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Do you catch yourself slouching frequently? Do those last couple hours of the school or workday leave you hunched over and ready to leave? If you are experiencing aches and pains, especially in your neck or back, poor posture is probably to blame. Too often, we spend our time staring at a computer screen, hunched over our desks, or looking down at our phones. The worse your posture is the more stress on your spine. This often leads to back and neck pain and affects normal daily activities. At The Physiotherapy Center LTD., our team of physiotherapists can teach you how to find your ideal posture and eliminate your aches and pains once and for all! Your body was made to move, especially your spine, so the more irritated and painful spines get when we get stuck in slouched postures. Fortunately, our physiotherapists can show you how to improve your posture and feel good again! Contact The Physiotherapy Center LTD. today to learn more about improving your posture and leading a pain-free, active life!
• What Is Poor Posture? • Start Healing Today • Free Aches & Pains Consultation
• Try This Healthy Recipe • Posture Tips for Students
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WHAT IS POOR POSTURE?
Poor posture isn’t anything to be embarrassed about — very few people have perfect posture, and most people partake in lousy posture habits in one way or another. We become so wrapped up in whatever tasks we are doing that we forget to think about how our bodies are positioned. Posture is defined as “the alignment and positioning of the body in relation to gravity, the center of mass, or base of support.” Improper posture isn’t due to laziness or apathy; instead, it generally has something to do with bad habits or, at times, due to a physical weakness in our bodies. Poor posture leads to excessive strain on your joints, muscles, tendons, and ligaments. Posture changes occur over time, and most people ignore them until they notice aches and pains. Unfortunately, the longer we wait to address it, the harder it is to restore it to normal.
At your initial evaluation, your physiotherapist will perform functional testing to identify which weakened areas of your body are causing your back pain. Afterward, they will create a customized treatment plan tailored to your specific needs. Treatment plans typically include manual therapy and targeted exercises to alleviate pain and regain proper function. Exercise for postural improvement has been proven to enhance posture and improve pain. In addition to manual therapy and exercise sessions, other treatments and modalities may be added to your treatment plan as your physiotherapist deems fit. This will all focus on improving your posture, increasing strength, and, most importantly, relieving pain.
WHAT IS GOOD POSTURE?
Good posture involves training your body to stand, walk, sit and lie in positions where the least strain is placed on joints and supporting muscles. This includes how we move, like our lifting postures or reaching postures. When the spine is in its natural position, the vertebrae stack up over one another. This is what people think of as good posture. When we stack the vertebrae properly, the body can absorb the forces of gravity and the stresses from everyday activities. Learning to find your ideal posture is key to moving and feeling better. Your body is designed to align perfectly to allow for proper movement, proper breathing, and blood circulation. The spine does not like to remain in one position for extended times, which means our posture should move. Our therapists can help teach you to find your neutral spine posture to counteract the slouching to alleviate your pain and improve your overall health!
WHAT TO EXPECT AT PHYSIOTHERAPY
Physiotherapy is a great way to regain normal posture. Our physiotherapists are experts in movement, and they are great resources to have when trying to achieve your physical performance goals. They will aid you in improving your balance, stability, flexibility, and mobility, all of which will positively affect your posture.
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Start Healing Today
Try This Healthy Recipe
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If you are experiencing back pain, your posture may be to blame. Fortunately, The Physiotherapy Center LTD. is ready to help you begin your journey toward long-lasting pain relief. Contact our office today to schedule a consultation and learn how physiotherapy can help you find your ideal posture! Sources: • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499985/ •https://www. ncbi.nlm.nih.gov/pmc/articles/PMC5889545/
Braised Chicken with Kale & Beans
Ingredients:
• 2 tbsp Lemon juice • 1 tsp Freshly chopped tarragon, plus more for garnish • 1/4 c Capers • 10 c Kale, roughly chopped • 1 13.5 oz can white cannellini beans • 1 c frozen pineapple chunks
• 2 tbsp Olive oil • 1 tsp Paprika • 1 tsp Sea salt • 1/2 tsp Black pepper • 8 Bone-in, skin-on chicken thighs • 1 Shallot, minced • 1 1/2 c Chicken broth, separated • 1 tbsp Dijon mustard • 2 tbsp Cold butter
Directions: In a large skillet or braiser with a tight fitting lid heat 1 tablespoon of olive oil over medium/high heat. In a small bowl mix together paprika, salt and pepper. Pat the chicken thighs dry and season them generously with the paprika mixture. Place the thighs, 4 at a time, skin side down into the pan. Allow the skin to brown (about 4-5 minutes) then flip them and continue to cook for 3 more minutes. Remove from pan, set aside. Repeat the process with the remaining thighs. Once the chicken has been removed, add the shallots to the pan and cook over medium heat until just tender.
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POSTURE TIPS FOR STUDENTS
in the studying zone, but try to take short breaks to check in with your body and avoid FHP.
Do you have difficulty standing or sitting up straight? Do you find yourself slouching over your laptop hours into your homework? We’ve all heard the words “sit up straight” before. But are you aware of how important your posture actually is? Your spine is meant to operate in a specific way. Each time you move, sit, or stand in ways that disrupt your spine’s correct position and operation, you can end up creating long-term problems. Good posture can feel easier said than done, especially when you’re a busy student. Fortunately, there are multiple simple ways to improve your posture. Check out the list below to unlock expert advice from our physiotherapists.
ADJUST YOUR BACKPACK
If your back is hurting, your backpack may be to blame. The gap between your back and your backpack is one factor that stresses your back and, as a result, damages your posture. To correct this, adjust your backpack handles so that they are as close to your back as possible in order to prevent your spine from curving excessively.
TAKE BREAKS
Are you the type of person to sit down for hours to power through your assignments? While this certainly reflects a good work ethic, it can actually damage your upper and lower back. A major cause of back pain is the inactivation of the glutes, which happens when you sit for long periods. Take 5-10 minute breaks every 30 minutes to walk around, stretch, and activate your muscles. You might find that this benefits your mental health as well as your physical health!
WATCH YOUR HEAD
Laptops, tablets, and cell phones can all encourage Forward Head Posture (FHP). When viewed from the side, optimal posture is when the earlobe is relatively vertical to the center of the shoulder. When the head is positioned forward of the shoulders, this is referred to as FHP. FHP has a negative impact on the spine and should be avoided as much as possible. We know it can be hard to monitor your posture while you’re deep
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25 Eclipse Drive, P. O. Box 10742 George Town, Grand Cayman, KY1-1007
Phone : (345) 943-8700 Fax : (345) 943-8701
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