VanderlindePT_Hip Knee & Leg Pain

Experience The Benefits Of Stretching

Exercise Essential

HIP HIKES While standing up on a step, lower one leg downward towards the floor by tilting your pelvis to the side. Then return the pelvis/leg back to a leveled position. Try these simple exercises to keep you moving! Share this with a friend or family member to help keep them moving too! Did You Know? We Also Specialize In: • Spinal Stenosis • Rotator Cuff Syndrome • Joint Replacement Rehab • Osteoarthritis • Parkinsons • Balance Problems • Sports Injuries • Manual Therapy • Graston Technique • Trigger Point Technique • Friction Massage Technique

if you have been sitting in a particular position for a long time, you stretch unconsciously. It feels good! In addition to that good feeling, a consistent stretching program will produce large gains in flexibility and joint movement. Be kind to your muscles and they will be kind to you! Here are just a few of the benefits you can expect from a regular stretching program: • Reduced muscle tension • Increased range of movement in the joints • Enhanced muscular coordination • Increased circulation of the blood to various parts of the body • Increased energy levels (resulting from increased circulation)

As you age, your muscle tissue actually dries out a little, tightening. This causes a loss of range of motion in your joints and tissues. In addition to the loss of range of motion, it can really limit your active lifestyles and hinder day-to-day, normal motions. Tasks that used to be simple, such as dressing or squatting down to tie your shoes, now become extremely difficult. A regular stretching program helps lengthen your muscles and makes daily living activities much easier. Everyone can learn to stretch, regardless of age or flexibility. Stretching should be a part of your daily routine, whether you exercise or not. It does not have to involve a huge amount of time, but stretching can end up giving you huge results!

Stretching is a natural part of what we do on a daily basis. You might notice that

Healthy Recipe Baked Chimichurri Chicken

BURGERS

• 4 lbs of bone in chicken thighs or 3 lbs boneless thighs or breasts • 1/2 cup olive oil, extra virgin • 1/4 cup white (red or white wine) vinegar

• 3 – 4 large garlic cloves • 1 tsp salt

• 1 tsp oregano, dried • 1 cup parsley, packed • Dash of maple syrup or raw honey

DIRECTIONS

In a food processor or high speed blender, add Chimichurri ingredients and process on Lowuntil chunky sauce forms. In a large bowl, add chicken and pierce randomlywith a small knife. Pourhalf of Chimichurri sauceon topand mix with your hands to coat the meat evenly. Cover and refrigerate for at least 30 minutes or preferably overnight. Rub the bottom of

large baking dish with oil and lay marinated chickenbreasts or thighs ina single layer. Bake uncovered in 450 degrees F preheated oven for 25-35 minutes for chicken breasts and 40 minutes for thighs. Or until internal read thermometer registers 150 degrees F internal temperature. Servehot drizzledwithremaining Chimichurri sauce.

Made with FlippingBook - Online catalogs