HEALTH & WELLNESS NEWSLETTER 2019
STRETCHING CAN IMPROVE KNEE PAIN
YOUR TRANSFORMATIONAL SPECIALISTS FOR THE WELLNESS PROGRAM • Meet with a coach physically 2x per month
• Coaches available anytime during business hours • Custom workout based on Dr. Recommendation • Continued Nutritional Guidance/Meal Planning
You can avoid hamstring tears, meniscus tears, IT band syndrome, and more, by doing strengthening exercises of both the hamstrings and glutes. Stretching your hamstrings and quadriceps (the muscles at the front of the thigh) and doing warm-up exercises before a run will help in keeping them warm and loose, thus decreasing your risk of straining them. Try these simple exercises to help keep you moving. Always consult your physical therapist or physician before starting exercises you are unsure of doing.
• 24/7 Access to Gym • Multiple Locations
Visit our site at www.marketplacewellnesscenter.com for more information.
PIRIFORMIS STRETCH - MODIFIED While lying on your back, hold your knee with your opposite hand and draw your knee up and over towards your opposite shoulder.
BUTTERFLY STRETCH While in a sitting position, bend your knees and place the bottom of your feet together. Next, slowly let your knees lower towards the floor until a stretch is felt at your inner thighs.
Stretches knees
Strengthens knees
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