Kinetic PT - January 2020

Don’t Lose Your Mobility This Winter

Every spring, we treat many patients with balance issues that developed during the winter. In the best cases, people realize they are having trouble staying upright and seek help before an accident. As happy as we are to help these patients, we’d all breathe a little easier if you didn’t need to see us in the first place. Keeping up with a few of these at-home exercises throughout the cold season can keep you moving safely and confidently when the ice melts. WEIGHT SHIFTS While standing, place your feet far enough apart so they’re aligned with your hips. You can do this near a wall, chair, or counter if you need something to help you balance. Begin by letting your weight rest on both legs equally. Then when you’re ready,

shift your weight to your right leg, letting your left foot come slightly off the floor. Hold that position for 30 seconds, then return to your starting position. Now shift your weight to your left leg and repeat the process. SINGLE-LEG STANDS Begin by standing with your feet hip-width apart, and then slowly lift one foot an inch or two off the floor. Make sure to keep the rest of your body straight — your shoulders should still be aligned with your planted foot. Maintain this stance for 15 seconds, then shift to your other foot and repeat the process. You can do this while holding on to something for balance, but, as you grow more confident, try it free-standing.

Sudoku BACK LEG RAISES For this, you’ll need a sturdy chair with a backrest. Stand behind the chair and, holding onto the backrest for balance, lift one leg straight backward — try to avoid bending the knee. After 1 second, bring your leg back down and repeat the process. Do this about 15 times with each leg. With just these few exercises, you’ll be ready to enjoy all the spring has to offer!

How to Make Your Own Sauerkraut

Inspired by NourishedKitchen.com

INGREDIENTS • 2 lbs cabbage

• 4 tsp fine sea salt

EQUIPMENT • Jar • Lid with airlock • Something to weigh down cabbage, ideally made of a nonreactive material like glass DIRECTIONS 1. Remove outer leaves from cabbage. Slice very thinly. 2. In a large bowl, combine cabbage and salt. Let stand for 20 minutes. 3. Squeeze cabbage to release juices. Let the cabbage continue to soak and release juices for another 20 minutes. 4. Transfer to a jar and press down cabbage until completely submerged in its juices. Weigh down cabbage. 5. Seal jar with airlock. Let cabbage sit at room temperature and away from sunlight for one month. Once fermented, transfer to the fridge. Sauerkraut will keep for six months to one year.

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