ProMotion_Throwing Inuries

HEALTHY RECIPE: CREAMY THAI CARROT & SWEET POTATO SOUP

EXERCISE ESSENTIALS

SLEEPER STRETCH:

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Start by lying on your side with the affected arm on the bottom. Your affected arm should be bent at the elbow and forearm pointed upwards towards the ceiling as shown. Next, use your unaffected arm to gently draw your affected forearm towards the table or bed. Hold for twenty seconds and repeat on both sides.

INGREDIENTS: • 1 tbsp coconut oil • 2 cups chopped yellow onion • 2 cloves garlic, minced • 1 tbsp minced fresh ginger • 2 tbsp red curry paste • 4 cups low-sodium vegetable broth, plus more if needed • ¼ cup raw almond butter or peanut butter • 3 cups diced peeled carrots • 3 cups diced peeled sweet potatoes

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• ½ tsp fine-grain sea salt • Freshly ground black pepper • Up to ¼ tsp cayenne pepper (optional, if you like spice) FOR GANISH: • Minced fresh cilantro • Fresh lime juice

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DIRECTIONS: In a large pot, melt coconut oil over medium heat. Add onion, garlic, and ginger and sauté for 5-6 minutes until onion is translucent. Stir in curry paste. In a small bowl, whisk together some of the broth with almond butter until smooth. Addmixture to pot, along with carrots, sweet potatoes, salt, and remaining vegetable broth. Stir until combined. Bring soup to a low boil over medium-high heat and then reduce heat to medium-low. Cover and simmer for 15-20 minutes, until potatoes and carrots are fork-tender. Ladle soup carefully into a blender. You will likely have to do this in a couple of batches, depending on the size of your blender (never fill your blender past the maximum fill line). Being careful to avoid hot steam from the lid, blend on low and slowly increase speed until soup is completely smooth. (Alternatively, you can use an immersion blender and blend the soup directly in the pot.) Season with salt and black pepper to taste. For more spice, add ¼ tsp cayenne pepper, and blend again. Transfer soup back to pot and reheat if necessary. If desired, you can thin soup out with a bit more broth if it’s too thick for your preference. Ladle soup into bowls and top with minced cilantro, a squeeze of lime juice.

FOUR POINT + ARM RAISE

Start on hands and knees, hips and shoulders at 90°. Lift one arm out front. Bring it back down and then repeat on opposite side. 8-10 times on both arms. To progress this exercise further and add more of a whole body challenge, try picking both knees up from the floor before you raise your arm, so that you’re balancing on your toes and one hand. Hold the position for 3-10 seconds and then repeat on the other side.

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