Health & Wellness Newsletter by Fritz & Kinetic Edge Physical Therapy
Health & Wellness The Newsletter About Your Health And Caring For Your Body
Focus This Season On Pain Relief! HOWPOSTURE AFFECTS NECK&BACKPAIN
The Posture and Pain Connection There are certain ways that you can tell if neck or back pain may be a result of poor posture, including: • The pain in your back is worsened at certain times of day. For example, after you’ve spent a day at the office, or after a few hours on the couch. • The pain frequently starts in your neck and moves into your upper and lower back. Pain that seems to travel from one area of the back to another is frequently an indication of posture concerns. • Back or neck pain that develops soon after a change in circumstances, such as starting a new job with a new desk chair, or getting a new car.
Of course, there are ways that you can improve your posture at home, as well. Here are several strategies that are typically helpful: • Try to stand tall whenever you are standing or walking. Hold your head high and square your shoulders, but more importantly work on being the tallest version of yourself. Hunching over is the leading cause of poor posture. • Use support when you sit to keep your posture correct. Lumbar support in office chairs and car seats will help a bit, but for improved posture you may need to add additional cushioning that will help you keep your back straight.
If you want to return to a pain-free, active lifestyle, contact us today to schedule an appointment at Fritz: 412-278-1221 or KineticEdge: 724-900-5130.
www.fritztphysicaltherapy.com | www.kineticedgept.net
WHAT CAN GOOD POSTURE DO FOR YOU?
There are a lot of benefits of having good posture. Aside from saying goodbye to neck or back pain, improving your posture can provide several unexpected benefits to your lifestyle and personal well-being. Here are a few of the additional benefits of having good posture: • Proper posture creates quality exercise for your core and back. • Improved respiratory health. • Added protection for your organs, If you are experiencing chronic neck and back pain, there is a good chance that it could be related to your posture. Contact a physical therapist to learn more about how you can take steps to start improving your posture today. bones, joints and muscles. • Reduced risk of arthritis.
CLINIC HAPPENINGS Zelionople Fall Festival!
Jessica, Hannah, and Blace braving the cold to represent Kinetic at the Zelionople Fall Festival!
The Power of Breath! Special thanks to Stevie Smith from Salt Power Yoga for giving a great talk on the power of the breath and leading a complimentary yoga class for participants last month at our Kinetic location!
PATIENT SUCCESS SPOTLIGHT
They were a big help to me! “I loved it here. People were very nice. They were a big help to me!” – Idamay H.
www.fritztphysicaltherapy.com | www.kineticedgept.net
DISCOVER HOW TO LIVE PAIN-FREE
At Fritz and Kinetic Edge 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 Fritz and Kinetic Edge 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
Caitie Zavora’s: Baked Mashed Potatoes
A wonderful side dish to serve alongside a Thanksgiving turkey! INGREDIENTS • 5 lbs russet potatoes • 10 slices bacon • 8 oz cream cheese, room temperature • ½ cup unsalted butter, melted • 1 cup sour cream • ¼ cup chives, minced • 2 ½ cup cheddar cheese, grated • 2 tsp kosher salt • ½ tsp pepper
INSTRUCTIONS Preheat oven to 350 degrees. Peel potatoes, and cut into 1-inch chunks. Place in a large saucepan and add enough cold water to cover by about 2 inches. Bring to a boil over medium-high heat, and reduce to a simmer. Cook until tender and easily pierced with a knife, about 20 minutes. Transfer to a colander to drain, return to pan, cover, and set aside. Meanwhile, heat a large skillet over medium heat. Add bacon, and cook until crisp and browned. Transfer to paper towels to drain; let cool, and crumble into pieces. Using a mixer, mash potatoes until light and fluffy. Add cream cheese, butter, sour cream, and stir until combined and smooth. Add chives, 2 cups cheddar cheese, half the bacon, salt, and pepper. Stir until well combined. Transfer to a buttered 3-quart baking dish. Top with remaining ½ cup cheddar cheese. Bake until top is slightly golden and potatoes are heated through, about 30 minutes. Remove from oven; garnish with remaining bacon. Serve immediately. Restaurant Review: Eleven 1150 Smallman St. Pittsburgh, PA 15222 By: Caitie Zavora, PTA My husband and I took my mother-in-law for her birthday for brunch to try something unique. I was intrigued with the idea of paying a flat rate for the meal and having a few courses in return. When we arrived, we were ushered into the Tavern side of the building and we could choose our own seat. Sunday afternoon football was displayed on the televisions behind the magnificent bar. A young man greeted us and explained the ordering process. I ended up selecting Coconut and Sunflower Seed Granola for an appetizer, and a Prosciutto Cotto, Caramalized Onions, and Cheddar Omelet with a side of orange juice (we could have opted for cocktails that was included in the price but went for the juices instead). What I loved about this place is everything is FRESH! Instantly, I knew that the orange juice was freshly squeezed. Prior to receiving our meals, we were served a basket with an array of baked goods - croissants, blueberry muffins, cornbread, and biscuits - all fresh and made on site with a side of raspberry jam and honey butter, also made at the restaurant. I was thoroughly impressed with all of the food. My omelet came with a freshly made sausage patty that was close to being the star of my meal. Everything was delicious and I would not hesitate to return here for a special occasion. The price for the brunch was fair considering the amount and freshness of food we were served. Our waiter was very informative and polite, quick to answer questions and make suggestions. If you would like any of our recipes, email Caitie at czavora@fritzphysicaltherapy.com.
Exercise Essentials Try these simple exercises to relieve back and neck pain...
CORNER PECTORAL STRETCH
Strengthens Back
Stand in corner, arms slightly above shoulder height and your elbows bent, forearms flat against the sides of the wall. Move chest towards the wall, feeling a stretch in the front of your chest. CHIN TUCK While sitting with good posture gently tuck chin in (nod yes). Repeat 3 times.
Stretches Neck Muscles
The above exercises are designed to be performed under the instruction of a licensed physical therapist.
Exercisescopyrightof
www.simpleset.net
$15 OFF INTRO PERSONAL TRAINING PACKAGE
To THANK YOU for choosing our physical therapy practice, we are offering $15 off our $110 Introduction Personal Training Package! Limited to the first 25 patients to call. SCHEDULE YOUR FREE CONSULT BY CALLING 412-278-1221 TODAY! EXPIRES 11-28-18
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