Refer-A-Friend! Who Do You Know That Needs Our Help?
Exercise Essential
CURL UP Lie on back with one leg straight. The other leg is bent with the foot flat on the ground. Position your hands underneath your lower back. Tuck your chin and lift your shoulder blades off the ground slightly. Return to the start position in a controlled man- ner.
Helps to relieve lower back pain.
If you know someone may benefit from our style of physiotherapy, please pass along this newsletter or have them call us directly to schedule an appointment!
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Pro Tips
Healthy Receipe
3 Simple Steps For Improving Your Posture
Physiotherapy treatments will focus addressing the mobility and strength that you need to maintain good postural alignment. However, you need to make sure you are active in using the benefits the treatments provide! Here are some simple tips you can use to integrate your treatments while you are standing, sitting, or bending in your daily life: 1. Stand facing a mirror: Look at your shoulders and shoulder blades - does one seem higher than the other? Are they up around your ears? Reset your shoulder blades to the center, not slouched and not pinned all the way back! 2. Sitting and working: Sit actively and tall in your chair so you feel your muscles working to hold you up! Avoid prolonged and passive sitting on soft couches when
working from home, as this causes stress to your low back. Even better, use a physio ball to sit on so you can bounce up and down slightly and move your back and pelvis easily as you sit. 3. Bending: Most back injuries occur when bending and twisting at the same time. When you need to bend down to get something from a low surface, keep your abdominals tight as you do so. In addition, if you are lifting something, get your body as close as possible to what you are lifting. Try having one leg forward to use your legs more to lift, rather than your back. As part of your physiotherapy treatment, we will teach you bending and lifting techniques like squats and deadlifts to prepare your body for all kinds of lifting demands.
Bucatini With Mushrooms
mushroom blend • 2 garlic cloves,
INGREDIENTS • 1/2 cup dried porcini mushrooms • 2/3 cup boiling water • 8 oz uncooked bucatini • 3 1/4 tsp salt, divided • 1 tbsp canola oil • 1/4 cup chopped shallots • 2 (4-oz) packages exotic
minced • 2 tbsp dry sherry • 2 oz Parmigiano cheese • 1/4 cup heavy whipping cream • 1 tsp chopped sage • 1/2 tsp cracked black pepper • 1 tsp truffle oil sage sprigs (optional)
INSTRUCTIONS Rinse porcini thoroughly. Combine porcini and 2/3 cup boiling water in a bowl; cover and let stand 30 minutes. Drain in over a bowl, reserving 1/4 cup soaking liquid. Chop porcini. Cook pasta with 1 tablespoon salt in boiling water 10 minutes; drain in a colander over a bowl, reserving 1/4 cup cooking liquid. Heat oil in a large skillet over medium-high heat. Add shallots, mushroom blend, and garlic; sauté 5 minutes, stirring frequently. Stir in porcini, sherry, and 1/4 teaspoon salt; cook 1 minute. Finely grate 1 ounce cheese; crumble remaining cheese. Reduce heat to medium. Stir in pasta, 1/4 cup reserved cooking liquid, 1/4 cup reserved porcini soaking liquid, 1/4 cup grated cheese, cream, chopped sage, and pepper; toss well to combine. Drizzle with oil; toss. Place about 1 1/4 cups pasta mixture on each of 4 plates; top each serving with about 1 tablespoon crumbled cheese. Garnish with sage sprigs, if desired.
Contact Amped Physiotherapy today to learn more about howwe can help you !
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