CORE STRENGTH & BACK PAIN
You may be surprised how frequently issues with the neck and back actually stem from issues with core strength. Your core refers to the muscles that make up your torso, including your abdomen. These muscles are called the core because they are at the center of your body, and they are necessary in just about every action that you engage in. Everything from walking and running and swimming to sitting and driving require you to engage your core. There are a lot of reasons to improve core strength outside of any existing neck or back pain. When you improve your core, you are likely to also improve your posture and thereby reduce your risk of developing further back pain in the future. Furthermore, the exercise that helps to improve core strength is often helpful in promoting weight loss, and for those who are overweight, this could also help reduce pain in the neck and the back. Sometimes, when your core is weak, it can cause you to experience added pressure on areas like your neck and back. There are a lot of ways that working with a physical therapist can help you improve your core strength. You may be encouraged to practice core exercises, for example, which may include abdominal crunches or leg lifts. Light weight-training activities are also frequently helpful, as are balance-based activities like yoga.
If you haven’t spent much time building core strength in the past, then working with a physical therapist is a great place to start. Your physical therapist will guide you through proper postures and movements to reduce further risk of injury. For more information about how to start improving your core, contact us today at 703-723-4088.
www.novaphysicaltherapy.com
Healthy Recipe: Sweet & Sour Cauliflower
Exercise Essentials Try this simple exercise if you're experiencing pain.
• Thinly Sliced Green Onions • 3/4 Cup Sugar • 2 Tbsp Soy Sauce • 1/2 Cup Apple Cider Vinegar
Strengthens Core
www.simpleset.net
CURL UP Lie on back with one leg straight. The other leg is bent with the foot flat on the ground. Position your hands underneath your lower back. Tuck your chin and lift your shoulder blades off the ground slightly. Return to the start position in a controlled manner. Do three sets of ten.
• 1 Tsp Garlic Powder • 1/2 Tsp Onion Salt • 1/4 Cup Ketchup • 1 Tbsp Cornstarch • 2 Tbsp Cold Water
INGREDIENTS • 5-6 Cups Cauliflower Florets
• 3 Tbsp Vegetable Oil • 1/3 Cup Corn Starch • 3-4 Cups Steamed Rice, For Serving
INSTRUCTIONS Preheat oven to 425 degrees and grease a baking sheet. Combine cauliflower and oil in a large ziplock bag. Seal and shake to coat cauliflower in the oil. Open the bag, add corn starch, seal bag, and toss to coat again. Transfer coated cauliflower to a greased pan. Bake for 15-20 min until cauliflower starts to brown on the bottoms. Switch oven to broil and cook on high for 3-4 minutes just until tops start to brown. While cauliflower is cooking, prepare the sauce by adding sugar, vinegar, soy sauce, garlic powder, onion salt, and ketchup in a medium sauce pan. Stir and bring to a boil. Whisk together the corn starch and cold water in a small bowl until dissolved. Add to sauce pan and stir until thickened, then reduce to low heat. Combine roasted cauliflower and sauce. Serve with steamed rice and top with sliced green onions. https://www.lecremedelacrumb.com/baked-sweet-sour-cauliflower/
You Can Be Pain-Free, Today! Call 703-723-4088
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