HOW CAN I IMPROVE MY POSTURE?
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 formaking your upright positionmore comfortable. 2. Take stretch breaks . – If you are an office worker, it is not secret that most of the day is spent with limited levels of mobility. It is important to make sure that you get up every 30minutes 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 jobproduces several hours of inactivity. When you exercise, you are stretching and strengthening certainmuscles of your body, including problemareas such as your neck and back. Taking even a small amount of time towalk 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’reworking. 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 on 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 itmay be a result of your posture, give us a call today. Wewill help you get back to a comfortable posturewith just a few sessions.
H E A LT H Y R E C I P E Vegan Buffalo Chickpea Taquitos
PAT I E N T S U C C E S S S P O T L I G H T ”After many years of having Physical Therapy for various physical problems, I have finally found my place. On my first visit I told the therapist, Jessica Beyer, that I did not like PT. S&O changed my mind on that! My doctor’s plan was for me to go to PT before I had to have an MRI to find out what was wrong with my shoulder. I’ve had a couple of joints replaced, and assumed it was another joint replacement. Jessica was able to pinpoint my problem as an impingement on my first visit. She is very knowledgeable, and is in constant motion. She focuses closely on the patient she is working with, and is tough but fair. She knew when I was cheating, and let me know she wasn’t going to accept that. My doctor has agreed--no MRI, no surgery! I have made great strides, and Jessica has saved me frommore pain, and needless surgery. My interactions with the entire staff were nothing but positive, and I would recommend Sports and Ortho to anyone. I actually already have!”
DRESSING • 1 tbsp vegetable oil • 1 medium-sized onion, chopped • 2 cloves of garlic minced • 1 bell pepper chopped • 1 1/2 cups cooked chickpeas (or one 15 oz can, drained and rinsed) • 1/2 cup tomato sauce (passata) • 3 tbsp hot sauce (or more
to taste) • 2 tbsp plant-based milk • 1 tbsp balsamic vinegar • 1 tsp onion powder • 3/4 tsp coconut sugar • 1/2 tsp garlic powder • 1/2 tsp smoked paprika • 1/2 tsp ground cumin • 10 small flour tortillas • Sea salt & black pepper to taste • Chili powder to taste
DIRECTIONS Using a fork, roughly mash chickpeas in a bowl. Heat oil in a skillet over medium heat and add the chopped onion and bell pepper. Cook for 3 min, then add garlic and spice mix and sauté for 1 min. Add all other sauce ingredients and chickpeas to the pan and bring mixture to a boil. Let simmer on low heat for about 2-4 min, stirring occasionally, then turn off the heat. Add more chili powder to taste. Preheat oven to 410 degrees F (210 degrees C) and line a baking sheet with parchment paper. Place about 2 tbsp of the filling onto each tortilla and roll them up tightly. Place every tortilla seam-side down on the baking sheet, next to each other. Brush themwith a little bit of vegetable oil (to make them even more crispy). Bake in the oven for about 15-20 min or until they are golden brown and crispy. Drizzle with vegan cheese sauce (optional). Enjoy with your favorite dip!
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