SITTING POSTURE While lying on your back, hold your knee and gently pull it up towards your chest. Hold for 5-10 seconds. Switch sides. Good stretch for your lower back Helps Stretch Lower Back Try this movement if you are experiencing back pain. EXERCISE OF THE MONTH
Don’ t Let Pain Sideline You There is nothing more exciting than taking on a new challenge, sport or activity. For most of us, the thrill of accomplishing a physical goal is what we live for. However, are you prepared for it? The term “weekend warrior” means a person who doesn’t really train for what they are doing; they just go out and do it on the weekend. How do most injuries occur? Most sports injuries occur from ill-prepared individuals who just jump into the activity without first increasing their strength, endurance and flexibility. Your muscles, tendons, ligaments and other tissues need to be warmed up to work properly. They take enormous strain during running and sports activities. Therefore, if they are not in top condition, they are more prone to injury. Injuries increase as you age… If you think back to when you were in your late teens, you could go into a full sprint no problem, take a flying leap and do a whole lot without the slightest thought about it. As you get older, your tissues become less elastic and in fact a little “drier.” When your muscle, tendon and ligament tissues have enough water, they are supple and stretchy, allowing you to do a lot of activities. Keep yourself hydrated and stretch often to maintain elasticity in your muscles. Before and after Knowing the right exercises to prepare for fitness activities is key. Our physical therapy experts have years of experience rehabilitating people after injuries and returning them pain-free to the activities they enjoy. What some people might not know is that physical therapists put specific exercise plans together based on your needs to prevent injury. If you do start to experience pain with activities, Silver Creek Physical Therapy can get you back to enjoying your activities pain-free. Call today to learn more how our programs can help you feel great! Preparing your body… It is important to do sports activities, fitness and a host of other physical activities to keep you healthy and happy. With a little bit of preparation, you can easily do these activities and decrease your risk for injury. • Do stretch often • Do strength training
If you are unsure of completing these exercises or experience pain when doing so, stop and consult your physical therapist.
HEALTHY RECIPE Cilantro Lime Chicken & Avocado Salsa
INGREDIENTS
• 1/2 tbsp red wine vinegar • 1/2 tsp red pepper flakes • 1 garlic clove, minced
• 1/4 tsp salt • For Avocado Salsa: • 4 avocados, diced • 1/2 cup fresh cilantro, diced • 3 tbsp lime juice
• 1.5 lb. boneless chicken breast • 1/4 cup lime juice • 2 tbsp olive oil • 1/4 cup fresh cilantro • 1/2 tsp ground cumin
• Do coordination training • Do endurance training
Add1/4cupof lime juice, oliveoil, 1/4 cupof fresh cilantro, ground cumin, and1/4 tspof salt toa small bowl.Whiskuntilmixed. Addchickenandmarinade toa large ziplockbag. Let chicken marinate for at least 15 minutes. Preheat grill to medium-high heat (about 400°F). Placechickenongrill andgrill eachside for 4-6minutes, until chicken isno longer pink. Remove and let sit. For avocado salsa: add avocado, 1/2 cup fresh cilantro, 3 tbsp lime juice, redwinevinegar, redpepper flakes, garlicclove, andsalt toasmall bowl. Gently toss tomix. Top the cilantro lime chickenwith the avocado salsa and serve. INSTRUCTIONS
CALL US TODAY IF YOU ARE EXPERIENCING PAIN 800-558-7161
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