“Physical Therapy Can Restore Range Of Motion!” TRY THIS! 4 DIY TESTS OF LEG STRENGTH & FLEXIBILITY
These four simple tests can help you figure out if your legs are functioning properly. Difficulty with or an inability to perform any one of these tests may indicate a problem with flexibility or strength in your hips and legs (and may be contributing to your hip or knee pain). A word to the wise: be cautious when doing these tests. If any movement causes undue pain or discomfort, then stop. Likewise, do not perform these tests if you’ve had a hip replaced. 1. To test hip and lower back flexibility: touch your toes from a standing position. 2. To test hip flexibility: sitting in a chair, place one ankle on top of the opposite knee. Then retest on the other side. If one knee stays up much higher compared to the other, this suggests asymmetry in hip mobility. 3.To test hip strength and flexibility: standing with your feet about shoulder width apart, squat down as low as you can go. Hold onto something sturdy for support (like a countertop). You should be able to keep your feet flat on the ground with your knees tracking out over your toes, and your back stabilized. 4. To test lower body balance: place one foot in front of your other foot as if you were walking a tightrope. Freeze in this position, and see if you can hold it for 10 seconds without holding on to anything or losing your balance (stand near a sturdy surface, such as a countertop, in case you need external support).
Put YourselfTo theTest--And Let Our PhysicalTherapyTeam Help You Perform Your Best! So, how’d you do? If any of these tests didn’t go as well as you would have liked, then we encourage you to consult with one of our physical therapists. Our team can help you pinpoint specific problem areas (including ones that may be hidden to you), such as muscle weakness, inflexibility, or impaired neuromuscular control, which could be contributing to your acute or chronic pain. Don’t hesitate: we’re here to help. You can rediscover what it means to live a pain-free and active lifestyle with help from our comprehensive Spine Program and other therapeutic services by calling our team today!
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Healthy Recipe: Hot Apple Cider
INGREDIENTS • 1 (64 fluid ounce) bottle apple cider • 3 cinnamon sticks
• 1 teaspoon whole allspice • 1 teaspoon whole cloves • 1/3 cup brown sugar
DIRECTIONS In a slow cooker, combine apple cider and cinnamon sticks. Wrap allspice and cloves in a small piece of cheesecloth, and add to pot. Stir in brown sugar. Bring to a boil over high heat. Reduce heat, and keep warm.
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