HOWTO TAKE CARE OF YOUR BACK
1. Keep a Good Posture When you are standing, imagine a string through the top of your head lifting you straight up. This puts your neck, shoulders, spine and hips in natural alignment. While sitting, make sure you sit back in the chair with your feet on the floor and your lower back supported. Your shoulders should not slouch when sitting. Avoid soft couches when you can. 2. Lift Properly Picking things up is a normal part of our day. Even if you pick up something light, your back muscles have to lift the weight of your upper torso and control that movement. Make sure you always face what you need to pick up, squat keeping your spine straight and push with your leg muscles.This helps reduce the excessive pressure on your spine. 3. Stay Flexible Flexibility is key to maintaining a healthy back. By keeping your body flexible, the normal forces of movement and lifting can be distributed across the spine, rather than focused onto a few segments, which can then fail. An easy stretching routine everyday can keep you feeling great and put a spring in your step. 4. Stay Strong You have hundreds of muscles, which control the movement of your spine. Major muscles that support the spine are called your core and include your abdominal, pelvis, spinal and hip muscles. By keeping your core muscles strong, you support your spine and have the ability to easily control lifting, quick movements, bending and a lot more.
5. Physical Therapy Our physical therapists are medical experts in evaluating spine and body movement. By having a regular check up, you can make sure your body is in good condition to tackle the activities you love. If you have a history of back pain, injury or are currently experiencing aches and pains, we can analyze your problem and construct a treatment program that will work best for your individual problem. With soothing hands-on therapy and targeted easy exercises we can help you return quickly to feeling your best. Even if you suffer from severe pain we can help you get out of pain and living the life you deserve. Call us today to schedule an appointment.
Heart Healthy Chocolate Chia Pudding
February is National Heart Month!
INGREDIENTS • 1 Banana • 3/4 Cup rolled oats: blended to fine consistency (high in fiber and nutrients) • 2 Tbsp agave syrup (lower glycemic value than white sugar) • 2 Tbsp water • 3 1/2 Tbsp chia seeds ( high in fiber, heart healthy Omega-3 and protein) • 1 1/2 Cups milk or any substitute (almond, coconut, etc.) add a little more milk for a creamier consistency • 2 Tbsp Raw cocao powder (very high in anti-oxidants, great source of magnesium, chromium, and iron) INSTRUCTIONS
Did You Know? HeartDisease is the leadingcauseofdeath formenandwomencausing 1 in 4 deaths in the United States? New 2017 blood pressure guidelines from the American College of Cardiology: Normal blood pressure was
140/90 , normal blood pressure is now 120/80 . Please visit: www.heart.org for more information.
Place all ingredients in blender or food processor until creamy consistency. Let it sit over night for the flavors to blend. If you want to use it for a dessert that evening, let it sit for an hour or so in the fridge. Top with fruit, nuts or creamy yogurt. Enjoy! Get your fiber and nutrients while satisfying a chocolate craving!
February 2nd is Go Red for Women Day - Support women’s heart health by wearing Red! Let us help you to make better choices and move without pain to support your heart health!
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