EXERCISE ESSENTIALS A N E X E R C I S E F O R B A C K PA I N
SIDELYING TRUNK ROTATION While lying on your side with your arms out-stretched in front of your body, slowly twist your upper body to the side and rotate your spine. Your arms and head should also be rotating along with the spine as shown. Follow your hand with your eyes. Hold for 20 seconds repeat 3 times on each side.
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
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HEALTHY SEASONAL RECIPE NO-BAKE CHOCOLATE PEPPERMINT PROTEIN BALLS
INGREDIENTS • 10 tbsp cocoa powder • 6 tbsp maple syrup • 1/4 cup almond butter (use sunbutter for nut free) • 1/4 cup unflavored pea protein powder
• ½ tsp peppermint extract • 1/4 tsp sea salt • 2-4 tbsp crushed candy canes • 2-4 tbsp dairy free chocolate chips (optional))
DIRECTIONS Put everything except the candy cane or cacao nibs, chocolate chips and water into a bowl and mix well. Slowly add water if needed (You may not need any water if your almond butter is runny). Start with a teaspoon and slowly add until you get a well mixed batter. If you add too much then the batter will be too soft to roll. Add the candy canes/cacao nibs and chocolate chips and mix again. Allow to chill in the fridge while you clean up, then roll into balls. Recipe: https://www.veggiesdontbite.com/no-bake-chocolate-peppermint-protein-balls
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