Our Monthly Newsletter
2023
THE
HEALTHY LIVING NEWSLETTER
IMPROVE YOUR SPINE HEALTH WITH BETTER POSTURE
INSIDE OUR NEWSLETTER: • What You Can Do To Improve Your Posture • Patient Success Spotlight • Tell Us How We Did! • October Is National Physical Therapy Month
2023
THE
HEALTHY LIVING NEWSLETTER
IMPROVE YOUR SPINE HEALTH BY IMPROVING YOUR POSTURE
to correct your posture and bring you relief before it becomes a significant problem! Call today to make an appointment. What exactly is good posture? When people think of posture, they usually imagine someone sitting tall or perhaps slumped. Or they imagine someone standing tall at attention (like in the military). Posture is the position(s) of a person’s body in space. 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 call “good posture” (also referred to as a neutral spine). This neutral spine posture allows the body to absorb and distribute stresses from everyday activities such as sitting, standing, walking or more intense activities such as running and jumping. Our spine is designed to move, which means our posture should also move. The spine does not like to remain in any one position for extended times. 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!
Do you find your back and neck getting stiff and sore at the end of the day? Do you notice your mood feels worse after sitting slumped over your computer? If so, your posture may be to blame. At FYZICAL, our physical therapists can help determine if your posture is the problem and how to restore it for a healthy spine! Your body was made to move, especially your spine. It is typical for areas of your spine to tighten up, placing too much strain on other areas. When this happens, those areas can become irritated and painful. Too often, we spend our time staring at a computer screen, hunched over our desks, or looking down at our phones. These postures create a lot of stress on our spine. The worse your posture is, the more intense your back and neck pain, the harder it is to breathe, and the worse your mood becomes. Fortunately, FYZICAL can help ease some of these stressors. Specialized hands-on techniques and targeted exercises can help restore mobility and strength in your spine and improve your posture. Our dedicated physical therapists can teach you how
Our mission is to prevent needless suffering & to do all in our power to help people flourish.
www.fyzicalpbc.com
Prolonged slumping while standing or sitting can cause your back, hip/pelvis, and abdominal muscles to become strained and painful. Poor postural habits also impact your overall health by reducing your cardiovascular function, inhibiting your breathing, impacting your balance and gait, and harming your overall mood. Our highly trained therapists can educate you about your posture’s impact on your body and teach you simple skills to find and maintain a neutral spine. For example, when you’re standing, imagine your breast bone is lifted towards the sky. This will naturally cause your spine to straighten out — lifting you up — keeping your hips, spine, shoulders, and neck aligned. Prolonged sitting is the position that puts significant pressure on the lower back. It is essential to break up your sitting time throughout the day and take frequent breaks. Schedule standing or walking activities at various times throughout the day to ensure you limit your sitting to about 45-60 minutes at a time. How can physical therapy help my posture? Physical therapy is the right solution to improving your posture and spinal health. Our physical therapists are experts in evaluating posture and movement. By pinpointing the source of your aches and pains, we can develop a plan for you that will return you to an ideal posture and quickly relieve your pain. WHAT YOU CAN DO TO IMPROVE YOUR POSTURE
It is normal for people to lose a sense of how their postural muscles work and contribute to the health of their spine. These muscles become weak and uncoordinated with prolonged sitting, before/after pregnancy, and after surgeries or injuries. Strength training exercises have been shown to help improve our overall posture. It is vital to make sure your core muscles (i.e., hip/pelvis, back, and abdominal muscles) are strong and integral to practicing proper posture.
Your therapist will teach you strategies like:
• Stand tall whenever you are standing or walking. • Use support when you sit to keep your posture correct. • Maintain a straight spine when you lift heavy objects. We can help you mobilize your spine and strengthen the surrounding muscles to alleviate the pain associated with your poor postural habits. Improve your posture with FYZICAL today! Get back to your optimum health by consulting with a licensed physical therapist. We’ll help you achieve the strong spine health you need. Contact our office today to get started on the path toward better posture and decreased pain! Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5889545/ • https:// www.frontiersin.org/articles/10.3389/fpsyg.2019.00586/full • https://www. sciencedirect.com/science/article/abs/pii/S0021929020301445
CALL (561) 331-5508 TODAY TO SCHEDULE AN APPOINTMENT!
RECIPE OF THE MONTH: THE BEST VEGAN LASAGNA
INGREDIENTS • 1 c dried red lentils • (2) 25-oz jars marinara sauce • 1 c raw cashews • 14.5 oz firm tofu patted dry • 1/2 c nutritional yeast • 3 tbsp fresh lemon juice
• 1 tsp salt • 1 tsp dried basil • 1 tsp oregano • 1/2 tsp garlic powder • 3 c baby spinach • 1 box lasagna noodles • 2-3 c shredded vegan mozzarella
DIRECTIONS: Cook the red lentils. Add 1 cup dried red lentils and 3 cups of water to a medium pot. Bring to a boil, and then simmer for
about 20 minutes. Drain the lentils in a fine strainer, and then add back to the pot and stir in the marinara sauce. Set aside. Preheat the oven to 350 degrees. Make the Cashew-Tofu Ricotta: Add the cashews to a food processor and process until fine and crumbly. Then add the tofu in chunks, nutritional yeast, lemon juice, salt, basil, oregano and garlic powder to the food processor. Pulse until well combined and pretty smooth. If it’s too thick, add a few tablespoons of water to blend. Set aside. Assembling the lasagna: Add about 1 cup of lentil marinara to the bottom of a large 9×13 inch casserole dish. Spread it around evenly. Next add 4-5 lasagna noodles (uncooked). Spread half of the ricotta on top of the noodles. Top with half of the spinach. Add about 1 cup of the marinara sauce over the spinach, then place 4-5 lasagna noodles on top. Spread the rest of the ricotta over the noodles, then the rest of the spinach. Place 4-5 more noodles on top of the spinach, and then pour the rest of the sauce over the top, evenly. Cover tightly with foil and bake for 40 minutes. After 40 minutes, remove the foil and spoon on the mozzarella (or sprinkle the cheese all over). Place the lasagna back in the oven and bake for 20 more minutes, uncovered. Remove from oven, let cool for at least 15 minutes and serve. Leftover lasagna will keep for about 4 days in the refrigerator. https://www.noracooks.com/best-vegan-lasagna/
www.fyzicalpbc.com | (561) 331-5508
Patient Success Spotlight
OCTOBER IS NATIONAL PHYSICAL THERAPY MONTH
“They are professional, experienced, and efficient with time management. ” “A great experience! The staff members at Palm Beach Gardens Fyzical are amazing. They are professional, experienced, and efficient with time management. They use a variety of modalities for therapy which keeps it interesting and improves progress towards my goaIs. I appreciate their insight and would highly recommend anyone choose them for their therapy needs.” — Amber TELL US HOW WE DID! Help us help more people in our communities
Did you know that October is National Physical Therapy Month? That’s right, there’s no better time to begin treatment for your aches and pains! Physical therapy is a natural, safe, and effective mode of pain relief. Whether you’re suffering from an injury or chronic pain condition, you can find relief in physical therapy – without undergoing surgery or relying on prescription drugs. Physical therapy can treat a vast variety of conditions, including: • Back and neck pain • Headaches • Sports injuries • Work-related injuries • Knee and hip pain • Joint pain and arthritis Whatever condition you are dealing with, our clinic is here to help. At FYZICAL, our goal is to help you achieve your wellness and recovery goals so you can get back to living the life you enjoy. We will evaluate your symptoms, discuss your medical history, and any health constraints you may have before establishing an action plan for your path to recovery. The primary goals of any physical therapy care plan are to address a patient’s physical goals, identify and treat the source of pain, maximize the patient’s ability to function independently, and prepare them for long-term success. These outcomes are achievable through the use of the following physical therapy techniques: • Neuromuscular re-education, for example, balance training, electrical stimulation, ultrasound, orthotics and prosthetics, and Kinesio taping • Therapeutic exercises • Manual therapy, such as joint mobilizations and massage therapy Are you ready to find long-term relief and stop putting up with constant discomfort and pain? Call us today to make an appointment.
by leaving us a Google review! 1. Visit us at www.fyzicalpbc.com
2. Choose a location at the “Locations” tab (this is where you will find a map linked to our Google Reviews) 3. Tell us how we did!
REQUEST AN APPOINTMENT TODAY!
INSTRUCTIONS:
1. Open your smartphone to the camera app 2. Center the desired QR
code in the frame (this will take you directly to schedule an appointment) 3. Find a time that works for you!
CALL (561) 331-5508 FOR MORE INFO TODAY
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