E X E R C I S E S F O R H OME
Try This To Help Relieve Hip & Knee Pain
Try This To Help With Hip Pain
HIP & KNEE PAIN | SIDELYING IT BAND STRETCH Start by lying on your side with your back near the edge of your bed or table. Your affected leg should be on top. Next, let the top leg lower be- hind you as you maintain an extended knee as shown. You should feel a gentle stretch along the side of your leg. Hold for 30 seconds.
H I P PA I N | S I DELY I NG H I P ABDUCT I ON While lying on your side, slowly raise up your top leg to the side. Keep your knee straight and maintain your toes pointed forward the entire time. The bottom leg can be bent to stabilize your body. Hold for 5 seconds and repeat 10 times.
Try This Stretch If You Are At A Computer All Day
Try This To Stretch Your Foot & Thigh
H I P PA I N | PRONE QUAD STRE TCH Lie on stomach. Hold ankle with hand. Gently pull ankle toward the buttock. You should feel a stretch in the front of your thigh. Hold for 30 seconds and repeat 3 times.
SE ATED HAMSTR I NG STRE TCH
Lean forward and hold for 30 seconds. Repeat 3 times.
Exercises copyright of
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
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Healthy Recipe: Simple Grilled Salmon & Veggies
INGREDIENTS • 1 medium zucchini, halved lengthwise • 2 red, bell peppers, trimmed, halved and seeded • 1 medium red onion, cut into 1-inch wedges • 1 tbsp extra-virgin olive oil
• ½ tsp salt, divided • ½ tsp ground pepper • 1¼ pounds salmon fillet, cut into 4 portions • ¼ cup thinly sliced fresh basil • 1 lemon, cut into 4 wedges
DIRECTIONS Preheat grill to medium-high. Brush zucchini, peppers and onion with oil and sprinkle with ¼ teaspoon salt. Sprinkle salmon with pepper and the remaining ¼ teaspoon salt. Place the vegetables and the salmon pieces, skin-side down, on the grill. Cook the vegetables, turning once or twice, until just tender and grill marks appear, 4 to 6 minutes per
side. Cook the salmon, without turning, until it flakes when tested with a fork, 8 to 10 minutes. When cool enough to handle, roughly chop the vegetables and toss together in a large bowl. Remove the skin from the salmon fillets (if desired) and serve alongside the vegetables. Garnish each serving with 1 tablespoon basil and serve with a lemon wedge.
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