NebraskaPT_Prevent Injuries By Improving Your Balance


Activities To Improve Your Balance!

You can benefit from better coordination and balance activities at any age. A stron- ger, more balanced body relieves aches and pains, while improving your ability to move faster. Here are some activities to improve your balance: 1. STANDING GLUTE SET Stand with feet hip width apart and knees slightly bent. Squeeze buttocks together gently, knees should turn out a little. Do not squeeze so hard that you tilt your pelvis. Hold for 10 seconds, repeat 10 times. • Progression - Repeat this exercise standing on one leg. This exercise should be done near a counter or in a doorway for support Summer weekends at the beach, backyard barbecues, and outdoor dinners are finally here, but these gatherings are often loaded with high- calorie pasta salads, chips, ice cream, cocktails and beers. Enjoy your warm weather favorites while keeping your nutrition in check with the tips below. 1. Drink green tea instead of sweet tea. Green tea has a natural component that helps speed up your metabolism. Skip the box tea and opt for the brew-it-yourself with boiling water and a tea-bag-type tea. 2. Serve seafood. Summer is the ideal time to get the freshest catch from your local grocer. Grill salmon, tuna, lobster, steamer clams, and calamari for a low-calorie, protein-packed lunch or dinner.

as needed. Balance for as long as you can up to 1 minute, 3 times on each leg.

exercises to improve balance. A professional can help you develop a program that plays into your strengths while increasing your ability to balance and reduce back injuries. Back injuries plague the majority of people in the United States, yet you don’t have to be one of them. Strengthening and improving the flexibility of your spine along with better balance most often completely relieves symptoms. Contact Nebraska Orthopaedic Physical Therapy for a balance screening today! Discover the root cause of your problem, before it’s too late!

2. SINGLE LEG STANCE Stand on one leg with knee slightly bent. Make sure your hips remain even. This exercise should be done near a counter or in a doorway for support. Balance for up to 1 minute using assistance as needed, repeat 3 times on each leg. • Progression - Repeat the single leg stance standing on a pillow or cushion to increase difficulty. 3. VISIT A PHYSICAL THERAPIST Physical therapy is very important to strengthening joints and learning the right morning, your body is running on fumes. Eating a breakfast with protein, carbs, and healthy fat kicks your metabolism into high gear and provides energy for the day. 4. Enjoy summer fruits and veggies. It’s easy to sink into a vegetable rut, eating the same boringveggiesweekafterweek,butwithsummer comes fresh choices. Including a mix of in- season colorful veggies in your meals gives your body a nutrient kick. 5. Snack at work. Bring snacks to work and graze throughout the day. When you eat more often—five to six times per day—you’re far less likely toovereatandmore likely tostayenergized. 6. Hydrate often. The summer heat makes you more susceptible to dehydration. Start off your day by drinking two glasses of water and keep drinking at each meal, as well as before and after

8 Nutrition Tips for A Healthy Summer

your workout, to stay hydrated. Carry a water bottle with you as a reminder to stay hydrated. 7. Recover with a post-workout shake. After exercising, blend your favorite summer fruits and a scoop of whey protein into a shake to kickstart the muscle-building process, help your body recover from training, and boost your energy levels. 8. Pre-plan your meals. You plan your weekend getaways and activities for summer. Why not your meals? Make it easy by preparing all of your food on Sunday so that you have enough meals for the week. The best part: You’ll save money. nutriton-tips-for-a-healthy-summer.html

3. Don’t skip breakfast. Whenyouwakeup in the

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