Exercise Essential
Benefits of Improving Your Posture Of course, there areways 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 youmay need to add additional cushioning that will help you keep your back straight.
SITTING POSTURE Sit on a sturdy chair and scoot your hips forward. Place your feet flat on the floor. Tip your pelvis slightly forward. Straighten your spine until your ears are directly over your shoulders and your shoulders are over your hips. Draw your shoulder blades gently back and together. Tuck your chin. Stretch up tall; imagine a string attached to the top of your head, pulling you up to your full height. Did You Know? We Also Specialize In: • Physiotherapy • Therapeutic Exercise • Acupuncture • Chiropractic Care • Athletic Therapy • Pilates
• Be mindful of how you lift heavy objects. Keep your shoulders square and your chest forward. When lifting something that is over 50 lbs it is important to take extra care. Lead with your hips and try to keep the weight close to your body. Lifting something improperly can lead to injury to your neck or back, whichmay make proper posture uncomfortable. 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, bones, joints and muscles • Reduced risk of arthritis If you are experiencing chronic neck and back pain, there is a good chance that it could be related to your posture. Contact your physiotherapist to learn more about how you can take steps to start improving your posture today.
• Massage Therapy • Strengthening & Conditioning • Concussion Therapy
• Taping & Bracing • Manual Therapy • Sports Medicine
Healthy Recipe Brussels Sprouts Slaw
INGREDIENTS
FOR DRESSING
• 14 oz. shaved brussels sprouts • 1 red bell pepper, seeded and diced • 1/2 cup dry roasted almonds, chopped • 1/2 cup cranberries • 1/2 cup golden raisins • 1/2 cup green onions, thinly sliced
• 3 tablespoons freshly squeezed lemon juice • 2 tablespoons extra virgin olive oil • 1 tablespoon honey • 1 tablespoon Dijon mustard • 1/2 teaspoon kosher salt • 1/4 teaspoon ground black pepper
DIRECTIONS
Mix all ingredients for dressing together in a small bowl; set aside. Add Brussels sprouts, red pepper, almonds, cranberries, raisins, and green onion to a mediummixing bowl. Add dressing to bowl and stir to combine. Season with salt and pepper. Chill at least 30 min before serving.
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