Newsletter Your Health & Fitness The newsletter helping you live life to the fullest
SEWN CLOTH FACE COVERING FACE COVERING
• Two 10”x6” rectangles of cotton fabric • Two 6” pieces of elastic (or rubber bands, string, cloth strips, or hair ties)
• Needle and thread (or bobby pin) • Scissors • Sewing machine
Run a 6-inch length of 1/8-inch wide elastic through the wider hem on each side
Cut out two 10-by-6-inch rectangles of cotton fabric. Use tightly woven cotton, such as quilting fabric or cotton sheets. T-shirt fabric will work in a pinch. Stack the two rectangles; you will sew the cloth face covering as if it was a single piece of fabric.
of the cloth face covering. These will be the ear loops. Use a large needle or a bobby pin to thread it through. Tie the ends tight. Don’t have elastic? Use hair ties or elastic head bands. If you only have string, you can make the ties longer and tie the cloth face covering behind your head.
Gently pull on the elastic so that the knots are tucked inside the hem. Gather the sides of the cloth face covering on
Fold over the long sides ¼ inch and hem. Then fold the double layer of fabric over ½ inch along the short sides and stitch down.
the elastic and adjust so the cloth face covering fits your face. Then securely stitch the elastic in place to keep it from slipping.
Newsletter Your Health & Fitness The newsletter helping you live life to the fullest
HERRIMAN 13358 South 5600 West Herriman, UT 84096
EAGLE MOUNTAIN 3943 E. Pony Express Pkwy., Ste. 220 Eagle Mountain, UT 84005
COULD YOUR POSTURE BE THE REASON FOR YOUR ACHES & PAINS?
INSIDE: • What Can I Do About My Poor Posture? • Patient Success Spotlight • Relieve Pain In Minutes HELPING YOU LIVE, WORK & PLAY BETTER! • EARLY MORNING, EVENING & SAME-DAY APPOINTMENTS • PATIENTS SEEN PROMPTLY • INSURANCE ACCEPTED & FILED • VISA & MASTERCARD ACCEPTED • FLEXIBLE PAYMENT PLANS • TWO CONVENIENT LOCATIONS • CARING, HIGHLY EXPERIENCED STAFF
Do you suffer from daily or recurrent aches and pains? If so, your posture may be the culprit. Just think about the number of hours a day we spend staring at a computer screen, hunched over our desks, or staring at our phones. That creates a lot of stress on the neck and back, especially if you are slouched, tilted forward, or looking down for prolonged periods of time. How does poor posture affect me? Changes to your posture can negatively affect your body, and you may find yourself experiencing some of the following symptoms: • If your posture contains a forward head tilt– This forward-head posture creates a strain on the neck, which can result in neck pain, shoulder pain, arm pain, chronic headaches, and lower back pain. Tilting your head forward for long periods of time shortens the muscles in the back of the neck, and can result in soreness throughout multiple parts of your body. • If your posture contains slouching of the mid-back – If you slouch the middle of your back, you can drive your head forward and alter theway your ribs naturally align. By doing this, you may experience pain in the slouched region of the mid-back, in addition to pain in the neck. If this is your average standing posture, it is important to seek physical therapy treatment right
away – over time, standing like this day after day may cause internal issues, as it creates pressure on your lungs, heart, and digestive system. • If your posture includes sitting for long periods of time – When you sit for prolonged periods of time, the muscles in your hips and legs will stiffen. When these muscles become stiff, they tighten and will pull on the lower back, causing pain. The joints also lose their range of motion, which can cause soreness or achiness in the hips, legs, and back, and can create issues with your gait. The way in which you walk can also have an effect on your posture. When you have improper posture, your center of gravity changes. This can cause your balance to decline, which can cause pain when walking, thus creating a vicious cycle of overcompensation and pain. The most common symptom of poor posture is lower back pain, although pain can be present in other parts of the body, as well. The back muscles constantly contract to keep you upright, and they overcompensate when you slouch or hunch over. Over a period of time, constant poor posture can create an unusual amount of wear and tear on the lower back, which can increase the risk of arthritis in the spine.
HERRIMAN (801) 302-7232 CALL TODAY!
EAGLE MOUNTAIN (801) 789-7333
WHAT CAN I DO ABOUT MY POOR POSTURE?
It can be difficult to correct poor posture, but there are a few steps you can take on your own to try and help: 1. Sit properly. – If you are at a desk for extended periods of the day, make sure your stance is okay. Sit upright, place your feet flat on the floor, and try not to cross your legs. Make sure there is a small gap between the back of your knees and the chair. Having a chair with strong back support and padding is also recommended for making your upright position more comfortable. 2. Take stretch breaks. – If you are an office worker, it is no secret that most of the day is spent with limited levels of mobility. It is important to make sure that you get up every 30 minutes or so, and take a small walk, at least for a minute or two. This will help in loosening up your muscles and joints, as well as initiating a stronger blood flow. 3. Exercise. – Exercise is incredibly important, especially if your job produces several hours of inactivity. When you exercise, you are stretching and strengthening certain muscles of your body, including problem areas such as your neck and back. Taking even a small amount of time to walk or jog around the neighborhood every day can highly improve your overall gait. 4. Set up your office properly. – If you work from an office all day, it is important to have a proper ergonomic setup. Make sure that you are at a proper height with your desk chair and computer, so you don’t have to slouch or lean forward. Additionally, make sure your chair has the proper lumbar support needed to help you sit straight while you’re working. These simple steps can help tremendously with your overall posture.
How can physical therapy help? If these at-home treatments don’t work, it is important to consult help from a physical therapist. Simply standing up straight is a fight against gravity, and if you have been standing the wrong way for several years, it may be difficult to change it on your own. However, physical therapists are dedicated to getting you back on track to a pain free, and risk free life. They will evaluate your posture and gait to determine the best treatments necessary for you, and then they will create a treatment plan unique for your needs. They can improve your posture, eliminate your pain, and get you back to doing the activities you love to do. If you are experiencing pain, and you think it may be a result of your posture, give us a call today. We will help you get back to a comfortable posture with just a few sessions.
HEALTHY RECIPE: Baked Chimichurri Chicken
INGREDIENTS • 4 lbs of bone in chicken thighs/3 lbs boneless thighs or breasts • 1/2 cup olive oil, extra virgin • 1/4 cup white (red/white wine) vinegar
• 3–4 large garlic cloves • 1 tsp salt
• 1 tsp oregano, dried • 1 cup parsley, packed • Dash of maple syrup/raw honey
DIRECTIONS In a food processor or high speed blender, add Chimichurri ingredients and process on Low until chunky sauce forms. In a large bowl, add chicken and pierce randomly with a small knife. Pour half of Chimichurri sauce on top and mix with your hands to coat the meat evenly. Cover and refrigerate for at least 30 minutes or preferably overnight. Rub the bottom of large baking dish with oil and lay marinated chicken breasts or thighs in a single layer. Bake uncovered in 450 degrees F preheated oven for 25-35 minutes for chicken breasts and 40 minutes for thighs. Or until internal read thermometer registers 150 degrees F internal temperature. Serve hot drizzled with remaining Chimichurri sauce.
HERRIMAN (801) 302-7232 EAGLE MOUNTAIN (801) 789-7333 CALL TODAY TO SCHEDULE YOUR APPOINTMENT!
DISCOVER HOW TO LIVE PAIN FREE
a Do you have problems bending? a Are you suffering from an injury? a Do you suffer with aches or pains? If you have answered “Yes” to any of the questions, we can help. Attention Pain Sufferers Mention or Bring in This Coupon Today For a FREE 15 MINUTE PHYSICAL THERAPY CONSULTATION* At Beyond Limits Physical Therapy, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to get Beyond Limits Physical Therapy if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury 1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program
Patient Success Spotlight
“Best PT I’ve ever been to. They take time to get to know the patient and the problem, and work on getting a real solution rather than just giving some quick fix exercises. I already have and will continue to recommend them to every and anyone looking for a PT.” - A.S. “Work on getting a real solution rather than just giving some quick fix exercises.”
PRONE ON ELBOWS Lying face down, slowly raise up and prop yourself up on your elbows. Look forward, and hold for ten seconds. Repeat 8 times. Stretches Lower Back Relieve Pain In Minutes Try this movement if you are experiencing back pain.
* consultations do not involve a physical therapy evaluation or treatment.
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