TEST YOUR HIP STRENGTH & MOBILITY!
1. HIP MOBILITY TEST • Lie on your back with your legs straight out. • Cross one ankle above the other knee, cross-legged in a “figure 4” position. • Keep your ankle pressed on the other leg, but now lower the raised knee to the side. Does it lower close to the ground? • Repeat on the other side and see if there is a difference. • This might indicate a hip motion problem and cause back pain or hip discomfort on that side.
FIND RELIEF FOR YOUR BACK PAIN TODAY! If you are looking for a safe and effective treatment method for treating your back pain and figuring out if it is originating from your hips, contact Farmingdale PT West or Lake Shore Physical Therapy today to consult with one of our physical therapists. Your physical therapist will conduct a comprehensive exam to determine the best individualized treatment plan for your needs. This will include targeted stretches and exercises in addition to any pain-relief modalities your physical therapist deems fit. Our mission is to help relieve your painful back symptoms while simultaneously improving your hip mobility, strength, and function. Contact us today to get started on the first steps toward relief!
2. HIP SQUATTING TEST
• Keep your knees parallel, facing forward. • Squat down as far as you can, keeping your feet and heels flat on the floor. • If you feel a lot of pressure in your knees or calf muscles, you could have a hip movement problem. • Try again in front of a mirror. Does your body want to go to one side? This can indicate a hip motion problem on one side. EXERC I SE ESSENT I ALS TRY TH I S EXERC I SE TO RE L I EVE BACK PA I N
HEALTHY REC I PE SPAGHETTI WITH ASPARAGUS
INGREDIENTS • 1 lb. spaghetti • ⅔ cup olive oil
• 4 3”-long strip lemon zest • ½ tsp. red pepper flakes • 8 large basil leaves
Exercises copyright of
• 1 large bunch asparagus, thinly sliced • 4 garlic cloves, smashed
• 2 lemons, halved • 2 oz. Parmesan
DIRECTIONS Cook pasta in a large pot of boiling salted water, stirring occasionally, until al dente. Drain pasta, reserving 1½ cups pasta cooking liquid. Meanwhile, heat oil in a large Dutch oven or other heavy pot over medium-high until simmering. Add asparagus, season with salt, and cook, stirring often, until just beginning to take on color, about 1 minute. Add garlic, lemon zest, and red pepper flakes and cook, stirring, until fragrant, about 30 seconds. Remove from heat and let sit until pasta is done. Add pasta and basil to pot with asparagus mixture and return to medium-high heat. Squeeze juice from both lemons into pot and add 2 oz. Parmesan and 1 cup reserved pasta cooking liquid. Cook, tossing vigorously and adding more pasta cooking liquid if needed, until sauce is creamy and emulsified and pasta is coated, about 1 minute. Taste and season with more salt if needed. Remove and discard garlic. Divide pasta among bowls, placing a lemon strip in each, and top with more Parmesan.
R E P E AT T RUNK F L E X I ON | TO F LOOR Sit in a chair with good posture. Hands on thighs. Let your trunk sag toward the floor use your arms to control the movement. Let your arms dangle to the floor. Now use your arms to push yourself up. Repeat as necessary.
FARMINGDALE PHYSICAL THERAPY WEST 516-731-3583 FarmingdalePhysicalTherapyWest.com LAKE SHORE PHYSICAL THERAPY 631-676-3573 LakeshorePhysicalTherapyNY.com
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
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