QUAD STRETCH Begin by standing tall with one foot on the seat of a chair and the other foot firmly on the ground. With your foot on the chair, slowly push your hip forwards until you feel a stretch in the front of your thigh. Hold for 10 seconds then repeat 5 times. Stretches Quads www.simpleset.net EXERCISE OF THE MONTH Try this movement if you are experiencing leg pain
Who Needs Physical Therapy?
If you’ve experienced any hip or knee pain and are considering whether physical therapy is a good choice for your health needs, consider the following: • From a standing position, are you able to lean over and touch your toes? If so, then this indicates that you have proper hip and low back flexibility. If not, then you may need to improve your flexibility and joint range of motion, and physical therapy could be helpful. • In a sitting position, can you comfortably cross your legs, leaving your ankle to rest comfortably on the opposite knee? If this is painful, or one knee constantly must be lower than the other, then this may be indicative of knee concerns that could be addressed with physical therapy. • From a standing position, with your feet planted flat on the floor, can you push your body into a squatting position? You should be able to squat all the way down so that your buttocks are almost touching your heels. If you aren’t able to do this, then physical therapy may be helpful in improving your range of motion. • Standing near a wall or countertop, arrange your feet so that you are standing with the heel of one foot touching the toes of the other, as if on a balance beam, and see how long you can stand still. Can you balance for 10 seconds? If not, then physical therapy may be able to improve balance and coordination. The goal of any physical therapy program is to restore range of motion and improve flexibility and strength while reducing the general experience of pain. Unfortunately, hip and knee injuries often tend to linger. Every movement relies so heavily on the hips and knees that it makes it difficult to allow these joints to actually rest following an injury. Physical therapy provides targeted exercises that support the joints with precise movements that help reinforce strength and range of motion. For more information, contact your physical therapist to learn more about options that will suit your health needs.
HEALTHY TIPS For Your 4th Of July Party!
To many of us, it’s not just about celebrating our great nation and proudly displaying your red, white and blue but it’s also about spending time with family and friends, being outdoors and of course seeing the fireworks! Here are 3 Tips for a healthy 4th of July: Wear Sunscreen: Although being outside in the sun is a great way to absorb some healthy Vitamin D, make sure to use sun protection from harmful UVA and UVB rays. Studies show that sunburns increase risk of skin cancer by 12 times! Eat Light: No one wants to eat a heavy filling meal when you’re outside in the heat. So make salads and sides the main course. Grill your meal. You will probably be snacking all day, so make healthy snacks like veggie sticks readily available. Stay Hydrated with Water: No matter where you are in America, July is hot! Be sure to drink plenty of water and keep your body from overheating, and stay away from caffeinated and sugary drinks that dehydrate you. Keep plenty of fresh fruit on hand too as fruit is packed with vitamins, fiber and water.
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