ABDOMINAL BRACING Line on your back, knees bent, feet flat on the floor. Place your hands on the front of your pelvis and contract your deep core by drawing belly button / abdominals down and back toward spine. Straighten one knee. Return foot to the starting position. Alternate legs one at a time. Repeat 10 times on both sides. If exercise is painful, do not continue. Strengthens Core www.simpleset.net EXERCISE OF THE MONTH Try this movement if you are experiencing back pain.
Avoid Aches & Pains In The Garden This Spring
Common gardening activities, such as digging, planting, weeding, mulching, and raking can cause stress and strain on muscles and joints. This is especially true for people who are normally sedentary. Different body areas such as the shoulders, neck, back, and knees can be vulnerable to injury during gardening. These tips can help prevent injuries: • Warm up before you garden. A 10 minute brisk walk and stretches for the spine and limbs are good ways to warm up.
HEALTHY RECIPE
Roquefort Pear Salad
• Change positions frequently to avoid stiffness or cramping.
• 1 head leaf lettuce, torn • 3 pears • 5 ounces Roquefort cheese • 1 avocado • 1/2 cup sliced green onions • 1/4 cup white sugar
• Make use of a garden cart or wheelbarrow to move heavy planting materials or tools. Be sure to keep your back straight while using a wheelbarrow. • If kneeling on both knees causes discomfort in your back, try kneeling on one and keep the other foot on the ground. Use knee pads or a gardening pad when kneeling.
• 1/2 cup pecans • 1/3 cup olive oil
• 3 tablespoons red wine vinegar • 1 1/2 teaspoons white sugar • 1 1/2 teaspoons prepared mustard • 1 clove garlic, chopped • 1/2 teaspoon salt
• If kneeling or leaning down to the ground causes significant pain in your back or knees, consider using elevated planters to do your gardening.
• Avoid bending your wrist upwards when pulling things or using gardening tools. Instead, keep your wrist straight and use your shoulder muscles to pull and lift. • End your gardening session with some gentle backward bending of your low back, a short walk and light stretching, similar to stretches done before starting.
INSTRUCTIONS In a skillet over medium heat, stir 1/4 cup of sugar together with the pecans. Continue stirring gently until sugar has melted and caramelized the pecans. Carefully transfer nuts onto waxed paper. Allow to cool, and break into pieces. For the dressing, blend oil, vinegar, 1 1/2 teaspoons sugar, mustard, chopped garlic, salt, and pepper. In a large serving bowl, layer lettuce, pears, blue cheese, avocado, and green onions. Pour dressing over salad, sprinkle with pecans, and serve.
Author: Andrea Avruskin PT, DPT
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