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
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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
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