Patient Spotlights
“Returned to playing ball!” “Getting back in the game in a timely and safemanner was very important to me. My like-minded, sports experienced therapist understood those needs. My pain level was at an all-time high following my knee injury, and I was not able to tolerate putting any weight on my right leg. After a few therapy sessions, I notice a substantial improvement in my pain level, was able to tolerate more intense treatments, and could see great improvements in my mobility. Having a therapist who was a collegiate athlete, and could use familiar sports drills and exercises during therapy helped me gain strength in my knee, and gave me the confidence to know that I was ready to return to playing ball.” -Evan
“Back to independent living!” “When entering the clinic for my first visit, I was unable to raisemy armhigh enough to takemy coat off and on bymyself. It was a huge accomplishment to complete that task independently by the 4th or 5th visit, continued to improve, and was eventually able to graduate wearingmy NOPT t-shirt that I pulled on over my head with no assistance. Getting back to independent living followingmy shoulder surgery would not have been possible without the exceptional therapy services and home exercise program offered by Nebraska Orthopaedic Physical Therapy.” - Barbara
www.NEOrthoPT.com
Exercise Essentials
Cilantro Lime Chicken & Avocado Salsa
PLANK FOREARMS AND KNEES Position yourself on forearms and knees. Make your body flat as a plank from head to feet. Keep trunk engaged, do not let lower back arch. Hold for 20 seconds and repeat as needed.
Helps to stregthen your core.
INGREDIENTS • 1.5 lb. boneless chicken breast • 1/4 cup lime juice • 2 tbsp olive oil
FOR AVOCADO SALSA: • 4 avocados, diced • 1/2 cup fresh cilantro, diced • 3 tbsp lime juice • 1/2 tbsp red wine vinegar • 1/2 tsp red pepper flakes • 1 garlic clove, minced
• 1/4 cup fresh cilantro • 1/2 tsp ground cumin • 1/4 tsp salt
DIRECTIONS Add 1/4 cup of lime juice, olive oil, 1/4 cup of fresh cilantro, ground cumin, and 1/4 tsp of salt to a small bowl. Whisk until mixed. Add chicken and marinade to a large ziplock bag. Let chicken marinate for at least 15 minutes. Preheat grill to medium-high heat (about 400°F). Place chicken on grill and grill each side for 4-6 minutes, until chicken is no longer pink. Remove and let sit. FOR AVOCADO SALSA: add avocado, 1/2 cup fresh cilantro, 3 tbsp lime juice, red wine vinegar, red pepper flakes, garlic clove, and salt to a small bowl. Gently toss to mix. Top the cilantro lime chicken with the avocado salsa and serve.
Exercises copyright of
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