E X E R C I S E S F O R B A C K & N E C K PA I N R E L I E F
SIDELYING TRUNK R OTATION 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.
F ORWAR D BEND - LONG SIT TING Sit with legs straight out and lower back tall. Bend forward, keeping your lower back long to feel a stretch in the back of your thighs. Hold for 30 seconds. Return to the starting position, then repeat 3 times.
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Blackened Chicken With Avocado Sauce
INGREDIENTS • 4 (4 oz) chicken breasts • 2 tbsp blackened seasoning • ½ cup plain, Greek yogurt • ½ avocado
• 1 tsp lemon juice • ½ tsp garlic powder • ⅛ tsp salt • 2 tbsp green onions, thinly sliced
DIRECTIONS Place the chicken breasts and blackened seasoning in a large resealable bag. Seal and shake a few times to evenly coat the chicken. Lightly coat a large skillet with nonstick cooking spray and heat over medium-high heat. Add the chicken and cook until cooked through, 4-6 minutes per side. Meanwhile, in a food processor, combine the yogurt, avocado, lemon juice, garlic powder, and salt and pulse until smooth and creamy. To serve, top each chicken breast with 2 tablespoons of the creamy avocado sauce and garnish with ½ tablespoon green onions.
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