Brace Marching While lying on your back with your knees bent, tighten your stomach by drawing in your belly button close to your spine. Slowly raise up one foot a few inches and then set it back down, and continue as if marching for two minutes. Try not to move your pelvis or back while moving your legs. Drawing in your stomach helps to keep your spine from moving. Next, perform the same exercise with your other leg. Repeat 10 times. EXERCISE ESSENTIALS Use This Exercise to Strengthen Your Core
STAFF SPOTLIGHT Sean Hayes, PT
Sean graduated from The Ohio State University in 1996 with a B.S. in physical therapy. He treats many different orthopedic diagnoses as well as those suffering with Parkinson’s. He has mentored every therapist the clinic has hired since 2005.
In 2004, Sean became a Certified Strength and Conditioning Specialist. He has attended many manual therapy courses since then and is now also a certified Selective Functional Movement Assessment practitioner. In his free time, Sean likes to travel, attend college football games, coach kids sports, and put on events for the staff of FCAR. We can help you get your life back. Call us today (Sugar Land: 281-325-0188, Rosenberg: 281-239-3838) to schedule an appointment with Sean or one of our other physical therapy specialists.
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
SugarLandPT.com SUGAR LAND: 281.325.0188 ROSENBERG: 281.239.3838
DIRECT ACCESS WHAT DOES IT MEAN? Physical Therapy is Easier to Get Than You Think! • A physician referral no longer needed for 10 business days,
GROCERY SHOPPING FOR HEALTHY OPTIONS
drinkableandsingle-servetubeyogurts,and pre-portionedcheeses. Ifyouenjoyhigher- fat cheeses, just keep your portions small. Shop the perimeter of the grocery store, where fresh foods like fruits, vegetables, dairy, meat, and fish are usually located. Avoidthecenteraisleswherejunkfoodslurk. Choose“real”foods, suchas100%fruitjuice or 100% whole-grain items with as little processingandasfewadditivesaspossible. Ifyouwantmoresaltorsugar,addityourself. Plan ahead for success. Before you set out forthemarket,planyourmealsfortheweek, and create a list to shop from.
Spendthemosttime intheproducesection. Choose a rainbow of colorful fruits and vegetables. The colors reflect the different vitamin,mineral,andphytonutrientcontent of each fruit or vegetable. Meat,fish,andpoultry: Twoservingsoffish arerecommendedaweek.Besuretochoose leancutsofmeat(likeround,topsirloin,and tenderloin), opt for skinless poultry, and watch your portion sizes. Dairyfoodsareanexcellentsourceofbone- building calcium and vitamin D. There are plentyof low-fatandnonfatoptions tohelp you get three servings a day, including
• Therapy may begin with a full evaluation by a licenced physical therapist. • When a physician refers you to therapy, you ALWAYS have the right to CHOOSE where to be seen.
whether you want a check-up, suffered a recent injury, or if you want to improve your overall health and wellness.
Don’t let your pain hold you back. Call us today or visit our website at SugarLandPT.com.
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