CoreSolutions: Correct Posture For A More Comfortable Life

NEWSLETTER 4 SIMPLE WAYS TO MAKE HYDRATION A HABIT

Many people are so busy that they barely have time to eat, let alone pause for a water break, and you may find that you often go hours and hours without quenching your thirst. But staying hydrated has real advantages, including helping youmaintain your energy and focus. It’s important to give your drinking habits the attention they deserve. Here are some simple ways to stay hydrated this summer. 1. Always carry a water bottle. If you have a bottle within arm’s reach, it’s very likely that you’ll mindlessly sip from it throughout the day, without having to make a conscious effort. 2. When you’re feeling frazzled, grab a glass of cold water. Studies show that people instantly feel more alert after drinking H2O.

3. Sip on a mug of herbal tea every evening. If you make this a habit, you’ll add an extra cup of fluid to your body every single day. 4. Eat a diet rich in whole foods. By eating foods like vegetables, fruits, and yogurt, you’ll automatically up your fluid intake. If you’re an elderly adult, it’s especially important to pay attention to hydration. Aging impairs the body’s natural thirst mechanisms, whichmakes it easier to become dehydrated. These tips should make hydration a habit in your life. Remember to always keep a water bottle as a physical reminder to drink even if you’re not thirsty.

NEWSLETTER CORRECT YOUR POSTURE FOR A MORE COMFORTABLE LIFE! INSIDE:

• 3 Simple Tips To Improve Your Posture • Local Caledon East Businesses Still Open To Service Your Needs • Healthy Recipe

How do youmaintain your posture throughout the day? Do you catch yourself slouching frequently? Do those last couple hours of the day leave you hunched over and ready to leave? If you are experiencing aches and pains, especially in your neck or back, poor posture is probably to blame. Fortunately, posture can be improved with the help of physiotherapy. Call us today to learn more about how you can improve your posture and lead a pain-free, active life! The 3 curves of your spine: Your spine has 3 curves, which provide support and flexibility, in addition to protecting the nerves running up and down your spine. Your neck and lower back should be gently curved in, while your upper back should be slightly curved out. When you slouch, the spine in your neck and lower back actually becomes straighter, while the upper back becomes excessively curved. This produces a forward-head posture and humped upper back. If your abdominal muscles are weak, you may also experience an excessive arch in your lower back. Common postural issues: Poor posture isn’t anything to be embarrassed about - very few people have perfect posture, and most people partake in bad posture habits in one way or another. We become so wrapped up in whatever tasks we are doing that we forget to think about the way our bodies are positioned.

Improper posture isn’t due to laziness or apathy; rather, it generally has something to do with a physical weakness within our bodies. We slouch and slump when we feel drained because our bodies (quite literally) get tired of holding us up. Poor posture leads to excessive strain on your joints, muscles, tendons, and ligaments. It also weakens many of the coremuscles that are needed in order to keep you upright and healthy. Posture changes occur over time and most people don’t pay attention to them until they begin to notice aches and pains. Even if you exercise regularly, it is possible that there are still a few weak muscles contributing to your posture that you may not even realize. The muscles in your shoulders, back, abdomen, buttocks, and pelvic floor all play an important role in your posture. If even one of these is weak, your core will be affected, and your posture may suffer. Your body is designed to align perfectly, in order to allow for proper movement of the muscles, breathing, and blood circulation. If poor posture continues, it can eventually lead to chronic conditions as you age.

www.coresolutionsphysiotherapy.com

3 SIMPLE TIPS TO IMPROVE YOUR POSTURE

Physiotherapy treatments will yield the best results when focusing on improving your posture. However, there are some simple tips you can use on your own when standing, sitting, or bending in your daily life: 1. Standing. Stand facing a mirror. Look at your shoulders - does one seem higher than the other? Look at your neck - does it tilt to one side or stick forward? Pretend that an imaginary string is pulling gently through the top of your head. Notice how your posture improves automatically when you try to be taller? Keep your abdominals slightly contracted to maintain this posture. When walking, make sure that your arms are moving comfortably back and forth, feeling the rotation through your torso. 2. Sitting. Sit all the way back in your chair so you feel your lower back against the back rest. Avoid prolonged sitting on soft couches when watching TV, as this causes excessive slouching. Try to keep your feet flat on the floor and angle your chair so that your knees are slightly lower than your hips. Try using a small rolled-up towel for your lower back if you need more support while sitting. If you work at a computer, make sure that your keyboard and mouse are slightly lower than the level of your elbow. You may need to adjust your seat higher to make this happen. 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, make sure you squat, and 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. Contact us for assistance: As part of your physiotherapy treatment, we can teach you proper posture, bending, and lifting techniques to protect your body from future injuries and make sure you stay healthy for the long-haul. Contact Core Solutions Physiotherapy & Wellness Center today to learn more about how we can help you live pain-free!

Local Caledon East Businesses Still Open To Service Your Needs

• Gourmandissimo Catering and Fine foods: daily take out specials and curb side pick up. 905-584-0005 • Gabe's Country Bake Shoppe: homemade frozen family size entrees for take out; baked bread and goodies all available. 905-584-5360 • Foodland Caledon East: offers curbside pick up for those who cannot make it in our their own! • Automotive Maintenance: John and Ronaldo are still servicing your vehicles - great time to get your winter tires changed. 905-584-0454 • Rock Garden farms: fresh fruits/veggies and all things floral available! Curbside pick up. 905-584-9461 • Airport Pizza: can't forget the best and easiest way to dine out. 905- 584-2288

NOW available - Let us do the billing on your behalf. Simply bring in your insurance card and sign a couple of authorization forms and we can direct bill to participating insurers! PARTICIPATING INSURERS

#shoplocal #supportlocal

www.coresolutionsphysiotherapy.com

HEALTHY RECIPE

DISCOVER HOW TO LIVE PAIN-FREE

ORZOWITH ZUCCHINI AND TOMATO

At Core Solutions Physiotherapy & Wellness, you will receive hands-on therapy treatments by our friendly, caring health physiotherapists during focused and individualized sessions. It’s time to go to Core Solutions Physiotherapy & Wellness if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury 1. Call and talk to your physiotherapist 2. Discover why your pain has come back 3. Get your custom recovery program

INGREDIENTS • 5 oz uncooked orzo pasta • 1/2 large zucchini, 1/4-inch diced • 1 small plum or Campari tomato, diced

• 2 cloves garlic, smashed & finely chopped • 1 tbsp extra virgin olive oil • salt & fresh pepper to taste • 1/4 cup fresh grated Parmesan or Pecorino

DIRECTIONS Cook pasta in a large pot of salted water as directed for al dente. Reserve about 1/2 cup liquid before draining. Drain orzo in a colander and add the oil to the pot. Saute garlic 1 minute, until fragrant, add the zucchini and tomatoes, season with salt and pepper and mix well. Cook until tender, 3 to 4 minutes. Add the cooked orzo and stir to combine all. Add some of the reserved liquid as needed so pasta isn’t dry. Add freshly grated cheese and stir.

Source: https://www.skinnytaste.com/orzo-with-zucchini-and-tomato/

ATTENTION PAIN SUFFERERS

Mention or Bring in This Coupon Today For A PHYSIOTHERAPY ANALYSIS

WE CAN HELP YOU: Be more productive at work. Prevent back and neck pain. Prevent further injury. Have more energy. Move better without pain.

Call the center nearest you today!

SCHOMBERG LOCATION (905) 939-9041

CALEDON EAST LOCATION (905) 584-6747

www.coresolutionsphysiotherapy.com

PREPARE YOURSELF FOR THE SUMMERWITH THESE 5 SIMPLE TIPS

body for your specific sport! Contact us to find out how we can get you to your peak performance for your summer team. 4. Start something new! Are you unsure about what you want to do in terms of staying active this summer? Try taking up a new hobby that’ll get you moving! There are several outdoor activities that’ll allow you to take advantage of the warm weather, such as beach volleyball, running clubs, kayaking, rock climbing, or hiking. Try your hand at some of these to see which suits you best! Any new physical hobby will help you get the exercise you need. 5. Contact us for help. At Core Solutions Physiotherapy & Wellness Center, we want to make sure you stay safe this summer – we want you to be able to enjoy it! If you find yourself in any sort of pain, or if you’d simply like some extra motivational assistance, don’t hesitate to contact us. Our mission is to help you achieve a healthy mind, body, and spirit through our services, whether that be for physiotherapy or fitness training. Whatever the case may be, we are here to help. Contact us today to schedule a consultation and discuss your fitness goals with one of our licensed physiotherapists.

1. Get outside! This may seem like an obvious one, but not everyone has a strong interest in the outdoors. It can sometimes be difficult, especially on particularly hot or humid days. However, getting outside as often as you can will boost your energy levels and get you some much-needed Vitamin D. Make your way over to nearby shops, or simply take a walk around the neighborhood to get out, get moving, and enjoy the weather! 2. Rearrange your schedule. Does your schedule leave little time to fit in physical activity? Perhaps you are volunteering and acting as a chauffeur while the kids are out of school. However, even adding in 30 minutes of physical activity into your busy routine can make a big difference in helping maintain your function. Try taking a walk during your lunch break, or even treating yourself to a virtual exercise class a couple nights a week – you deserve it! 3. Get healthy for your summer team. Are you part of a sports team? If so, it is important to make sure you prepare your body for the upcoming season beforehand! Use this time to start training, maintaining a nutritious diet, and strengthening the necessary parts of your body. At Core Solutions Physiotherapy & Wellness Center, we also offer training and performance classes to train your

SCHOMBERG LOCATION 50 Dr. Kay Drive, Unit A8 Schomberg, ON L0G 1T0

CALEDON EAST LOCATION 15955 Airport Road, Suite 101 Caledon, ON L7C 1H9

P: (905) 939-9041 F: (905) 939-9638

P: (905) 584-6747 F: (905) 584-6787 www.coresolutionsphysiotherapy.com

WHO DO YOU KNOW THAT NEEDS OUR HELP? REFER A FRIEND TO CORE SOLUTIONS PHYSIOTHERAPY & WELLNESS

Do You Have Friends or Family Unable to Do The Following? 9 Move without pain 9 Bend and move freely 9 Balance confidently and securely 9 Sit for long periods comfortably 9 Walk for long distances 9 Live an active and healthy lifestyle

SCHOMBERG LOCATION 50 Dr. Kay Drive, Unit A8 Schomberg, ON L0G 1T0

CALEDON EAST LOCATION 15955 Airport Road, Suite 101 Caledon, ON L7C 1H9

P: (905) 939-9041 F: (905) 939-9638

P: (905) 584-6747 F: (905) 584-6787

www.coresolutionsphysiotherapy.com