Monthly Newsletter                                                                         February 2012 



Posture for a Healthy Back 

Do you have good or bad posture? How is it right greenspinenow as you read this? Are you sitting upright? Are you slouching your back? Have you totally sunk into your chair?


Over time, poor posture may be caused by bad habits developed in every day activities such as sitting in office chairs, looking at the computer, driving, standing for long periods of time, or even sleeping. 


Five Reasons Good Posture is Important

1. Facilitates breathing   

Try this for yourself. Sit up tall and straight and  breathingnote the difference in the amount of air you can inhale when sitting up straight vs. slouching. This is why yoga, pilates and meditation exercises pay so much attention to getting your posture and sitting positions right.
2.Increases concentration    

When you breathe properly, your ability to think is increased. The brain requires oxygen to do its job well; think of oxygen as food for the brain. A properly fed brain will be able to think sharper and more clearly. Click here to learn about more ways you will benefit by providing your brain with a better oxygen supply.

 3.Improves your image confident

People with good postures look smarter and more attractive. Have you ever seen someone with a bad posture and felt the person seemed unkempt, even though they have not said or done a thing? On the flip side, someone with a good posture naturally exudes an aura of assertiveness and appeal.

 4.Helps you feel better about yourself 

When you have good posture, it makes you feel more self-confident without even doing anything else differently. Try sitting in a bad posture now for 30 seconds. Then switch to a good posture for 30 seconds. Is there any difference in how you felt?

 5.Minimizes the risk of health complications 

A bad posture can result in  physical complications over time, such as increased risk of slipped disc, back ache, neck pain, pressure inside your chest and poor blood circulation. Paying attention to how you carry yourself now can be a good investment toward how you feel in the future.  



What a Healthy Stance Looks Like 

According to the Cleveland Clinic, posture is the position in which you hold your body upright   

against gravity while standing, sitting or lying  
down. Good posture involves training your body to stand, walk, sit and lie in positions where the  least strain is placed on supporting muscles and ligaments during movement or weight-bearing activities. 

Contrary to popular belief, a good posture does
not mea
n keeping your spine totally straight.
Trying to keep your back/spine fully straight
can actually be as detrimental to your back as
a slouched posture.  


 A good posture involves maintaining the two
natural curves at your back: 1) the concave
curve from base of your head to your shoulders and 2) the concave curve from your upper back to the b
ase of your spine.  


The correct posture should feel almost effortless. When you stand, the weight of your body should be evenly distributed across the balls of feet (not the heels or the front).


For detailed information and tips on proper posture requirements for sitting, driving, lifting, sleeping & lying down click here.   



Tips for Ergonomically Correct Desk Posture

Top of computer monitor at or just below eye level

Head and neck balanced and in line with torso

Shoulders relaxed
 Elbows close to body
and supported
Lower back supported
Wrists and hands in line
with forearms
Adequate room for
keyboard and mouse
Feet flat on floor

For more information on proper workstation posture from the Occupational Safety & Health Administration (OSHA)  

click here.

 Proper Lifting for New Moms - Tips from a Physical Therapist
Proper Lifting for New Moms - Tips from a Physical Therapist
Lifting and carrying a child, picking up toys off of the floor, and pushing a stroller are normal daily tasks for mothers. The American Physical Therapy Association (APTA) offers tips to help moms and other caregivers accomplish these daily feats without aches and pains. Click here
for a printable guide  
of practical tips. 


Mandy Hefflefinger,
Physical Therapy Assistant 
"I enjoy helping people
get back to doing what
they love to do."




"Mandy is the perfect blend
of friendliness and professionalism.  Even
on the days I didn't feel
like going to PT, she would
greet me with a smile and
an encouraging word. 
And at some time during
the session I would realize
I was glad to be there!"


~Nicki H. 






Go to and click on "Ask the Expert" to send Megan
Conklin, DPT, questions about fitness, injury prevention and rehabilitation. Or send them directly to us at Our qualified staff of physical therapy and fitness experts will be happy to help!  

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HARTZ Physical Therapy now has three convenient locations.
For more information visit our website or call to schedule an appointment.

100 Highlands Dr.
Lititz, PA  17543


90 Good Dr.
Lancaster, PA  17603


1635  W. Main St.

Ephrata, PA  17522