All posts in Posture

What are you doing to improve yourself in 2018?

‘Tis the season for making resolutions, focusing on self-improvement, and charting the course for the year ahead.  What are you doing to improve yourself in 2018?  One small step that can make a tremendous impact in many areas of your life is simply to establish good self-accountability.  How credible are you?  Many of us are loyal to commitments we make to our friends, family, and coworkers but we may routinely neglect to fulfill our promises to ourselves.  When was the last time you put off a work out, failed to follow through with a diet goal, or simply lost momentum with a good training program?

Creating the discipline of good habits is beneficial to all of us!  Whether you are looking to reboot your home exercise routine or seeking to redeem your diet after an avalanche of holiday feasts – consistency is the key.  Daily diligence defines the difference between crashing through a fad and building a foundation of good habits that can improve your life.  In some areas of life, this need for consistency is obvious, for example: brushing your teeth.  If you wish to have fresh breath for your date on Friday night, is brushing your teeth just once on Tuesday going to cut it?  Nope!  Good oral hygiene requires that twice a day commitment every day of the week.  Other areas of our health will benefit from applying this daily discipline as well.

So, here are 5 easy ways to help build credibility with yourself and to insure you follow through with all of those good intensions.

  • Make an appointment with yourself – Schedule time on your calendar each day, even if it is just 20 minutes, to do your home exercise program. Honor this time the same way you would honor any other medical appointment.
  • Reward yourself when you follow through – Improving your health is its own reward, but you may need other tangible incentives to keep you motivated on your course. Make a barter system with yourself – “For every 10 minutes I spend on this treadmill, I will get 10 minutes of guilt-free Netflix ve
  • Get friends and family onboard – One of my patients found the best way to correct his posture was to recruit his children, “It’s open season, kids – anytime you can catch me slouching, call me on it and I will give you a dollar.”
  • Keep it visible – Put those running shoes in a high visibility area of your home so that you have a visual reminder to gear up and get outside for a jog. Are you using a theraband for your exercise routine? Don’t hide it – hang it in plain sight so that you are prompted to put it to good use!
  • Teach what you’ve learned – If you have mastered a new exercise or healthy recipe, share it! Pay it forward and reap the benefit of better understanding through teaching. You know you have truly mastered a technique when you can teach it effectively to someone else.

So let me know – what do you do to encourage yourself to follow through with your commitments to yourself?  Have you tried any of these suggestions before?  Do you have new ideas you’d like to share with us? Let’s support each other in making 2018 a year of abundant good health!

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The Power of Posture by Margo Burette

What do a toy poodle and the human head have in common? They both share an average weight of 10-12 pounds. Your spine has three natural shock-absorbing curves which attenuate the stress of bearing that load above your shoulders while you move through your day. With good posture and frequent position changes, most of us can bear that weight without difficulty.

However, the moment you drop your chin to read the latest blog update on your cell phone the balance changes completely. When your head inclines forward 60 degrees the force your neck is bearing is equivalent to exchanging that toy poodle for a Labrador retriever – 60 pounds of force (Hansraj, 2014)! Consider that the average person sustains this position for 2-4 hours a day while using their smart phone and the load quickly becomes overwhelming. This chronic fatigue to the muscles and structure of the neck can lead to debilitating injury.

Your neck will thank you for contacting Nick Rinard Physical Therapy to address your posture.

Let us help you get that heavy Labrador off your shoulders!

Hansraj, KK. “Assessment of stresses in the cervical spine caused by posture and position of the head.” Surgical Technology International. 2014, November; 25:277-9

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The Power of Posture

ToyPoodle wearing Sunglasses Outdoor

What do a toy poodle and the human head have in common? They both share an average weight of 10-12 pounds. Your spine has three natural shock-absorbing curves which attenuate the stress of bearing that load above your shoulders while you move through your day. With good posture and frequent position changes, most of us can bear that weight without difficulty.

However, the moment you drop your chin to read the latest blog update on your cell phone the balance changes completely. When your head inclines forward 60 degrees the force your neck is bearing is equivalent to exchanging that toy poodle for a Labrador retriever – 60 pounds of force (Hansraj, 2014)! Consider that the average person sustains this position for 2-4 hours a day while using their smart phone and the load quickly becomes overwhelming. This chronic fatigue to the muscles and structure of the neck can lead to debilitating injury.

Your neck will thank you for contacting Nick Rinard Physical Therapy to address your posture.

Let us help you get that heavy Labrador off your shoulders!

Hansraj, KK. “Assessment of stresses in the cervical spine caused by posture and position of the head.” Surgical Technology International. 2014, November; 25:277-9

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RinardPT Monthly – February 2014

Nick Rinard Physical Therapy Logo Traced Outline Image of Man

RinardPT Monthly

Nick Rinard Physical Therapy
9700 SW Capitol Hwy Suite 140
Portland, OR 97219

Volume 6, Issue 1
February 2014

Teaching YOU how to Get RESULTS

since 1999

Dear Friends,
It’s been 15 years since Nick Rinard devoted a physical therapy clinic to practicing Mechanical Diagnosis & Therapy.  In that time, we have helped so many of you get back to a pain-free life.  We’ve received pictures of our patients doing their exercises in all corners of the world, and are so proud of being part of your journey. THANK YOU for giving us all at MDT Physical Therapy the pleasure of teaching you how to get RESULTS!

Are you currently suffering from pain or injury?
Call 503-244-6232 today!

RinardPT patients get Results:

Don’t take our word for it

“I have been cutting hair for 46 years, and I have been experiencing pain in my right shoulder for at least 3 years.  The pain has been getting worse and limiting movement & my ability to cut hair.  2 weeks ago the pain diminished to the point I could forget about it.  I believe this was due to a new set of exercises designed by Megan and am very pleased with my progress. ”
-Curtis 01/21/2014
“Initially my pain level in my right let was a 10.   On my very first visit the pain subsided significantly-to the point that I believed there was some magic happening!  I would never imagined that 2 simple exercises would bring me to a pain level of zero.  The ongoing preventative exercises are part of my daily routine & will continue to be.  I truly appreciate all of the staff.  They are professional & serious about bringing their patients to a pain-free outcome.  Thank you.”-Debbie 01/09/2014

 

Nick Rinard Physical Therapy 4 people jumping on the beachFREE CONSULTATION COUPON

MENTION THIS COUPON AND SCHEDULE YOUR
FREE SCREEN TODAY
(503) 244-6232
In just 5-10 minutes, MDT can determine if your pain is mechanical or not. If so, we can help get you out of pain and back to enjoying your life.

 

Sweet (and Healthy) Chocolates for your Valentine…Or Yourself!

 

Valentines Chocolates in a Heart Shaped BoxJust use your favorite Valentine-shaped cookie cutters to make these treats!

  • 1 1/2 cup walnuts
  • 8 Medjool dates (these are softer than other dates, and easier to blend)
  • 1/2 cup cocoa (use less if you don’t love dark chocolate)

Blend walnuts in a high powered blender or food processor until a powder.  Pit the dates, then add walnut powder to a bowl and the pitted dates. Using your hands mix the two ingredients together until the dates are completely incorporated.  Add the cocoa.  Shape into a mold. Top with dried fruit, coconut, granola, or peanut butter!

Enjoy!

Want more fun and healthy recipes?  See more here: http://www.superhealthykids.com/

 

 

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