Health & Wellness Newsletter by Richmond Physical Therapy
NEWSLETTER Health & Wellness Newsletter 646-820-5669 START THE NEW YEAR PAIN-FREE
INSIDE: • Healthy Recipe •Tips To Improve Your Posture • Patient Success Spotlight • Relieve Neck Pain In Minutes
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646-820-5669
Health & Wellness Newsletter
START THE NEW YEAR PAIN-FREE NEWSLETTER
Whether you have hurt your back or have been suffering for a long time, seeing a physical therapist at Richmond Physical Therapy can help you return to a more active and pain-free life. Give us a call today at 646-820-5669. catch up with you. There are certain ways that you can tell if neck or back pain may be a result of poor posture, including: •The pain in your back is worsened at certain times of day. For example, after you’ve spent a day at the office, or after a few hours on the couch. • The pain frequently starts in your neck and moves into your upper and lower back. Pain that seems to travel from one area of the back to another is frequently an indication of posture concerns. •The pain will subside after switching positions, such as switching from sitting to standing or vice versa. • Back or neck pain that develops soon after a change in circumstances, such as starting a new job with a new desk chair, or getting a new car.
Remember back when your mother used to tell you that if you wouldn’t stop hunching your shoulders, they’d be stuck that way forever? An idle threat, one that barely anyone took seriously. Yet, fast forward a few decades and it turns out that mom might have been on to something, after all. A poor habit of bad posture can have a lasting impact on your neck and back. The worse your posture is, the more intense your back and neck pain can become. Unfortunately, once you start experiencing neck and back pain, simply squaring your shoulders isn’t likely to be much help. Working with a physical therapist can help you to train the muscles in your back, neck and shoulders so that you can improve your posture permanently, and in doing so bring relief to your chronic neck and back pain. The Posture and Pain Connection: Not all back pain is caused by poor posture, and it is true:hat you can have poor posture for years without feeling the consequences of that slouch right away, but in time the habit is likely to
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TIPS TO IMPROVE YOUR POSTURE
After years of practicing poor posture, your back, shoulder and neck muscles will likely find standing or sitting with straight posture to be uncomfortable. This is because your muscles have grown accustomed to the slouching, and standing up straight will require some thorough stretching.That doesn’t mean that once you have bad posture you can never correct it. Working with a physical therapist to improve your posture is a great way to overcome chronic neck and back pain. In physical therapy, you will be guided through a series of stretches and strength building exercises that can help you begin training your body to practice better posture, thereby reducing your back and neck pain. Of course, there are ways 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 you may need to add additional cushioning that will help you keep your back straight. • 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, which may 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 physical therapist to learn more about how you can take steps to start improving your posture today.
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GARLIC BUTTER MEATBALLS WITH ZUCCHINI PASTA
INGREDIENTS • 1/2 lb ground turkey meat • 1/2 lb ground pork meat (optional) • 1/2 cup shredded cheese • 1 crumbled bouillon cube (optional) • 1 tbsp hot sauce • 1 cup fresh chopped cilantro, divided
• 1 tsp Italian seasoning • 4 cloves garlic, grated + 2 cloves garlic, minced • 1/2 tsp red crushed chili pepper flakes (optional) • 3 tbsp butter • 4 medium zucchini, spiralized • lemon juice
DIRECTIONS For turkey meatballs: Combine ground turkey and ground pork, cheese, grated garlic, Italian seasoning, bouillon cube, red chili pepper flakes, chopped cilantro and black pepper in a bowl. Mix well with your hands or fork to form medium balls. Arrange the turkey meatballs on a plate and set aside. Melt 2 tbsp butter in a large skillet over medium-low heat. Cook the turkey meatballs for 8-10 min on all sides until cooked through. While cooking, baste the meatballs with the mix of butterand juices.Remove toacleanplateandsetaside. For zucchini noodles: In thesameskillet, melt remaining 1 tbsp of butter; then add lemon juice, hot sauce, minced garlic, and red pepper flakes. Add zucchini noodles and cook for 3-4 min, stirring regularly, until zucchini is done but still crisp and juices have reduced a bit. Garnish with more cilantro or parsley. Push zucchini on one side of the skillet and add the turkey meatballs back to the pan and reheat for about a minute. Serve the garlic butter turkey meatballs with lemon zucchini noodles immediately with a lemon slice on the side.
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Patient Success Spotlight
DOWNLOAD OUR APP FOR FREE HOME EXERCISES
• Easy Access to Your Home Exercise Program • Full Exercise Videos with Instructions • Personalized Notes From Your Therapist • You Earn Medals, Awards and Achievements • Health Tips and Strategies
Howtoaccessyourexercises...
1. Once your physical therapist creates your account, you will receive an email from admin@ptwired.com. Click on the activation link! 2. Set your password
“They’re so friendly.” “My daughter entered Richmond PhysicalTherapy with severe jaw pain and after a few good sessions she started feeling much better. It doesn’t hurt her anymore. They’re so friendly. They notify us before every appointment to make sure we remember to come. They give her appropriate home exercises to perform and make sure to explain what and why they are doing. I’d recommend them to anybody who has pain.” - A.S.
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Relieve Neck Pain In Minutes Try this movement if you are experiencing neck pain.
Stretches Neck
www.simpleset.net
LEVATOR SCAPULAE STRETCH Graspyourarmon theaffectedsideand tiltyourheaddownward into thearmpit. Use your opposite hand to guide your head further into the stretch. Hold for 15 seconds, repeat on both sides.
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