SUDOKU The goal of Sudoku is to fill a 9×9 grid with numbers so that each row, column and 3×3 section contain all of the digits between 1 and 9. 9 7 3 5 4 1 9 4 3 2 7 1 5 8 6 3 5 9 1sudoku.com n° 26608 - Level Medium
5 7 6 1 2 8 4 5 8 1 3 6 5 3 7 8 4 9 4 Avoid Aches & Pains In The Garden This Spring
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COME BACK TO HEART OF TEXAS PT! Has a pain returned? Are you suffering with a new pain? Do you want to become healthier, stronger, and more active? If you answered yes to any of these questions you need to come back to Heart of Texas Physical Therapy. Call us today! Call for an appointment today and start your journey to a healthier, happier, pain-free life. Call today 254-301-7374 PT CONSULTATION 5 • End your gardening session with some gentle backward bending of your low back, a short walk and light stretching, similar to stretches done before starting. Author: Andrea Avruskin PT, DPT 7 3 9 6 • Avoid bending your wrist upwards when pulling things or using gardening tools. Instead, keep your wrist straight and use your shoulder muscles to pull and lift. 1sudoku.com n° 217145 - Level Medium 8 6 1 3 Common gardening activities, such as digging, planting, weeding, mulching, and raking can cause stress and strain on muscles and joints. This is especially true for senior citizens and people who are normally sedentary. Different body areas such as the shoulders, neck, back, and knees can be vulnerable to injury during gardening. These tips can help prevent injuries: • Warm up before you garden. A 10 minute brisk walk and stretches for the spine and limbs are good ways to warm up. • Change positions frequently to avoid stiffness or cramping. • Make use of a garden cart or wheelbarrow to move heavy planting materials or tools. Be sure to keep your back straight while using a wheelbarrow. 9 1 8 8 2 6 1 4 8 9 6 • If kneeling on both knees causes discomfort in your back, try kneeling on one and keep the other foot on the ground. Use knee pads or a gardening pad when kneeling. • If kneeling or leaning down to the ground causes significant pain in your back or knees, consider using elevated planters to do your gardening. 3 4 9 5 4 7 2 8 5 9 6 4 9 7 5 2 3 8 4 5 7 6 6 8 1 6 1 4 8 5 2 5 2 5 3 7 3 6 4 1sudoku.com n° 216874 - Level Medium
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EXERCISE ESSENTIALS 7 3 4 1 7 2 6 9 6 2 1 8 6 2 5 6 3 9 9 BIRD DOG 4-POINT ARM& LEG RAISE Begin by placing your knees and hands on the floor, with your hips and shoulders at a 90° angle. While keeping stable and engaging your core muscles, lift one arm and an opposite leg straight out toward the horizon, with your thumb pointed to the ceiling. Place both arm and leg back down to starting position. Perform 10 repetitions and then repeat this exercise with the opposite arm and leg. To build stability, this exercise can first be performed using only the arm or leg, and the opposing arm or leg can be added once ready for progression. 1sudoku.com n° 214184 - Level Medium 8 9
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