Clinic/ Workshop Upc ming Workshops TRY THE CONSTRUCTIVE REST POSITION. This neutral position can help release tension in your psoas. Lay on your back with your knees bent and heels on the floor, and set your feet hip- width apart at comfortable distance from your buttocks. Don’t force your back to the floor, but simply rest your hands on your belly and let gravity do the work. Try this rest position for 10 minutes a day. MARK YOUR CALENDAR We have a summer full of workshops and clinics that are open to you! Call today to reserve your spot 386-257-2672 What’s at the Core of Your Back or Knee Pain? The Muscle That’s Key to Your Mobility If you’re not on close terms with your psoas, it’s time to get familiar. This muscle, pronounced “so-as,” is a key player in your core and comprises the group of muscles called hip flexors. As the only muscle group that connects your spine to your legs, the psoas has a big effect on mobility and posture. Psoas imbalances can contribute to back and hip pain because the muscles in these areas get overused to compensate. Imbalances are usually caused by short and tight or weak and overstretched psoas muscles. Activities that compress your hips, such as sitting, excessive running or walking, and excessive sit ups, can shorten your psoas and even lead to weakness. If your psoas muscles are short and tight, you may benefit from stretching and lengthening exercises. If the muscles are weak and overstretched, they may require strengthening movements. Here are a few ways to begin addressing imbalances.
SUPPORT YOUR SEAT. Sitting for long periods of time can compress and shorten the psoas. To decrease this effect, take regular breaks to get up and move, and practice good posture. If you’re going on a road trip, consider sitting with a rolled-up towel under your sitting bones, which can release pressure on the psoas. GET A MASSAGE. Here’s permission to treat yourself. Because of where the psoas is located, it can be difficult to stimulate, and a certified massage therapist will know how to access it. Regular massages can help with circulation and may improve function. CONSULT A PHYSICAL THERAPIST. If you’re experiencing pain in the lower back, hips, or knees, an imbalanced psoas may be to blame. A licensed physical therapist can recommend appropriate stretching or strengthening exercises depending on what’s right for your body.
Cauliflower doesn’t have to be boring! With a little Parmesan cheese and some seasoning, it can pack a punch of flavor that will please even your most vegetable-averse family members.
3 tablespoons olive oil
1 head cauliflower
1/2 cup finely grated Parmesan cheese, ideally Parmigiano- Reggiano
1 medium yellow onion, sliced
4 sprigs thyme
Cheryl Wynn, DPT
4 garlic cloves, unpeeled
Salt and pepper, to taste
Randy Thomas, PT Sarah Thomas, PT & Krista Ghaffarian Oakes, RT
1. Heat oven to 425 F. 2. Cut cauliflower into florets. On a large baking sheet, toss cauliflower with onions, thyme, garlic, and olive oil. Season with salt and pepper. 3. Roast for 35–40 minutes, tossing occasionally. 4. Sprinkle with Parmesan cheese and finish roasting, about 10 minutes longer. 5. Serve while hot.
Randy Thomas, PT
Lower Back Pain
*Note: All clinics/workshops are from 5:30–7:00 p.m.
Recipe courtesy of epicurious.com.
386-257-2672 • 3www.thomasphysicaltherapy.com
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