Stretches and Strengthening Exercises You Can Do at Home
It can be challenging to remember to sit and stand up straight all the time, and unfortunately, poor posture can lead to neck and back pain. Even our physical therapists aren’t exempt — Mike has been doing exercises to ward off back pain he developed from sitting! Take a cue from Mike and start to incorporate these strengthening exercises and stretches to keep the pain away. POSTURE FIT FOR ROYALTY If you find yourself slouching when you sit or stand, start with two shifts to improve your posture and alleviate pain. First, pull your shoulders back. Secondly, keep your ears directly above your shoulder. Think about looking straight ahead rather than craning your neck up or down, which can put added pressure on your muscles. Adjust your computer so your eyes are looking straight ahead when you use it. When you’re using your phone or other handheld device, you might try holding it in front of you so you don’t have to crane your neck down to look at it.
Maintaining proper posture may feel difficult at first, but as you develop the muscles for it, it will start to become more natural. Keep a sticky note by your desk or couch to remind yourself to pull your shoulders back and keep your ears directly above your shoulders. BALANCE BETTER THAN A TAI CHI MASTER Sitting more can also affect your balance. One exercise that can help to improve balance is head rotations. Stand with your feet hip-width apart and hold on to a sturdy piece of furniture if you need help staying upright. Begin by slowly and carefully turning your head to the right, then to the left, then up and down. Do this for 30 seconds at a time. If you begin to feel dizzy, take a break or stop. Incorporate this movement into your weekly routine to improve your balance. If you’re experiencing pain or mobility challenges, physical therapy can also help. Our physical therapists excel at dialing in on the source of your pain or mobility challenges and finding exercises that help you overcome them. Give us a call and get on your way to being pain-free!
Sudoku
Grilled Basil Chicken and Tomatoes
Inspired by TasteOfHome.com
INGREDIENTS • 2 tbsp olive oil • 1 clove garlic • 1/2 tsp salt
• 8 Roma tomatoes • 4 boneless skinless chicken breast halves (4 oz each)
• 3/4 cup balsamic vinegar • 1/4 cup tightly packed fresh basil leaves
DIRECTIONS 1. For marinade: In blender, combine olive oil, garlic, salt, vinegar, and basil. Cut 2 tomatoes into quarters and add to mixture. Cover and process until blended. Halve remaining tomatoes for grilling. 2. In bowl, combine chicken and 2/3 cup marinade. Cover and refrigerate for 1 hour. Reserve remaining marinade. 3. Heat grill to about 350–400 F. Lightly oil grates. Grill chicken until internal temperature reads 165 F, about 4–6 minutes per side. Grill tomatoes until lightly browned, about 2–4 minutes per side. Discard remaining marinade. 4. Serve chicken and tomatoes with reserved marinade.
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