Centra: How Bad Posture Affects The Body

Relieve Aches & Pain In Minutes Without Pain Medication! Try these movements if you are experiencing pain.

HAMSTRING STRETCH - WALL Lie on the floor in a doorway. Rest your leg against the wall. Scoot through the doorway until you feel a stretch up the back of your thigh. Hold for 6 seconds then repeat 10 times on both sides.

PRONE ON ELBOWS Lying face down, slowly raise up and prop yourself up on your elbows. Look forward, and hold for ten seconds. Repeat 8 times.

Stretches Lower Back

Relieves Low Back Pain



Always consult your physical therapist or physician before starting exercises you are unsure of doing.

ENJOY THE SEASON WITH FAMILY! Fun Activities To Do In The Winter

1. Enjoy the snow as a family. What better way to celebrate this season than to spend a little time outdoors in it? Rather than huddling in your nice, warm house, take some time to bundle up and enjoy the snow. Build a snowman, go sledding or have a family snowball fight. If you want to see the snow but not be in it, setting up a family nature walk is a great way to appreciate the beauty of winter. Spot different varieties of birds, collect leaves and twigs or take time to notice how things change with each season. The best part about being outdoors is you can always top it off with some nice hot chocolate and winter treats as a family. 2. Go ice skating. One great thing about living in Virginia is the accessibility of awesome resources like the ice arenas. Take advantage of that by going ice skating as a family. Even the elderly can enjoy some time on the ice with a walker or other arena provided resources. 3. Craft it up. Keep the family activities free and fun with some at-home and do-it-yourself style craft projects that can be catered to family members of all ages. From making paper

snowflakes to indoor snowmen and edible snow, these tips and ideas are sure to provide hours of family fun with items you probably already have. Schedule an appointment with our physical therapists for a consultation on any risks or health conditions you may be concerned with. We’ll help you accomplish your active goals before the season ends!

Kenner, Kari. “Top 10 Winter Break Activities for Families: Fun Ways to Keep Kids Busy until School Starts.” Daily Herald, 26 Feb. 2014, www.heraldextra.com/momclick/activities/top-winter-break-activities-for- families-fun-ways-to-keep/article_b79c4fdc-7246-11e3-8a04-0019bb2963f4.html.


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