PTRC.Staying Active And Becoming Better Balanced

IMPROVING YOUR PHYSICAL BALANCE You can improve your physical balance by: • Increasing muscle strength • Improving stamina • Improving core strength • Practicing balancing techniques • Wearing a pedometer and trying to take more steps every day • Engaging in light weight training at home before work • Taking an online yoga class


These are just several examples of how you could incorporate more activity into your lifestyle without making many large changes to your way of life. If you feel that your physical health or an old injury is holding you back from being active, contact us. Working with a physical therapist can help you achieve improved balance and a healthy lifestyle.

It’s Never Too Late! You don’t need to grow up as an athlete to enjoy exercise as an adult. There is no point in your life where it is too late to start being more active than you currently are. There are plenty of ways to incorporate light activity into your lifestyle, such as: • Taking a walk in the evening with your family

• 4 boneless skinless breasts, pounded to INGREDIENTS even thickness • 8-10 taco-sized flour or corn tortillas Marinade: • 1/3 cup oil • juice of 2 limes • zest of 1 lime • 2 tsp brown sugar

• 1 tsp cumin • 1 tsp chili powder • 1 tsp garlic powder • 1 tsp salt • 1/4 tsp Italian seasoning Topping:

To get started with physical therapy or Telehealth, visit www.PTRC-TX. com for more information, or call 512.353.4575 (San Marcos) or 512.847.9057 (Wimberley)!

• corn salsa • avocados • cilantro


INSTRUCTIONS Whisk together all marinade ingredients. Place chicken in a large resealable bag, add marinade, and seal bag. Chill for at least 30 minutes, or up to 3 hours. Remove chicken from bag and discard excess marinade. Grill over medium heat 6-8 minutes on each side until cooked through. Transfer chicken to a platter and cover with foil. Allow to rest for 3-5 minutes. Thinly slice and serve in tortillas with your favorite toppings.

KNEE EXTENSION STRETCH While sitting, tighten your top thigh muscle to press the back of your knee downward towards the ground. Hold for 3-6 seconds then return to the starting position. Repeat 3 times on both sides.

SIDELYING HIP ABDUCTION While lying on your side, slowly raise up your top leg up and to the side. Keep your knee straight and maintain your toes pointed forward the entire time. Use your bottom leg to stabilize your body. Repeat 6-10 times on both sides.

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