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BOOST YOUR IMMUNITY WITH THIS HEALTHY RECIPE! GARLIC LEMON CHICKEN SOUP
EXERCISE ESSENTIALS
• 2 tbsp olive oil • 1 lb chicken breast • 1 medium onion, diced • 3 large carrots, diced • 2 celery stalks diced • 3 cloves of INGREDIENTS
garlic, diced
• 1 medium lemon
(zest & juice)
• 1 handful
fresh ginger • 2 qt chicken broth • 1 can coconut milk (optional)
SHOULDER EXTERNAL ROTATION Standing tall with a folded towel between your body and elbow, clasp a cable or tubing. Bend your elbow with your hand facing forward, so that your arm extends outward. Keep your elbow close to your body while gently pulling your shoulder blades together. Slowly return to starting position, “fighting” the resistance. Repeat 6-10 times on both sides.
S TAY I N G F L E X I B L E As you age, your muscle tissue actually dries out a little, tightening.Thiscausesa lossofrangeofmotion in your joints and tissues. In addition to the loss of rangeofmotion, itcanreally limityouractive lifestyles and hinder day-to-day, normal motions. Tasks that used tobesimple,suchasdressingorsquattingdown to tie your shoes, now become extremely difficult. A regular stretching program helps lengthen your musclesandmakesdaily livingactivitiesmucheasier. THE BENEFITS OF A REGULAR STRETCHING PROGRAM INSTRUCTIONS Heat olive oil over medium high heat. Add chicken breast and brown. Then, add onion, garlic, carrots, celery, salt and pepper. Cook for about 5 min, until softened. Add 2 quarts of chicken broth and ginger with the skin on. Bring to a boil, then reduce heat and simmer for 35-45 minutes (the longer you boil ginger the stronger it is). Remove ginger and discard. Remove chicken, then shred and set aside. Add lemon zest and squeeze lemon to taste. Continue to simmer for 15 minutes. Add shredded chicken and (optional) 1 can of coconut milk. involve a huge amount of time, but stretching can end up giving you huge results! Stretching is a natural part of what we do on a daily basis. You might notice that if you have been sitting in a particular position for a long time, you stretch unconsciously. It feels good! In addition to that good feeling,aconsistentstretchingprogramwillproduce largegains inflexibilityand jointmovement. Bekind toyourmusclesand they will be kind to you!
IF YOU ARE UNSURE OF COMPLETING THESE EXERCISES OR EXPERIENCE PAIN WHEN DOING SO, STOP AND CONSULT YOUR PHYSICAL THERAPIST.
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Everyone can learn to stretch, regardless of age or flexibility. Stretching should be a partofyourdaily routine, whether you exercise or not. It does not have to
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