4 EXERCISES FOR A HEALTHIER YOU
There are some simple exercises you can do on your own, in order to complement your strength training plan and keep in shape after your sessions are over. These include: 1. Hamstring Stretch. Stand facing a wall or counter. Use it to steady yourself if needed. Take a large step forward with one leg, making sure the knee of the forward leg is straight and your body weight is shifted to the bent back leg. Place your hands on your forward knee. Hinge forward from the hips, keeping your back straight. Push your hips back until you feel a definite, but not painful, stretch at the back of the forward knee. For a greater stretch, elevate your heel on a step. Hold for 20 seconds. Repeat 3 times on both legs. 2. Iliopsoas Stretch. Assume a wide and long lunge position, with your hands on your hips. Tuck your buttocks under you while you shift your weight to the forward leg. Make sure to keep your posture straight. Hold for 20 seconds. Repeat 3 times on both legs. 3. Shoulder Flexion Stretch. Stand in a corner of the room with one foot in front of the other. Place your hands on the wall and make sure to keep your back flat. Reach your arms up overhead. Move your chest towards the wall to feel a stretch in the chest. Hold for 20 seconds. Repeat 3 times. 4. Piriformis Stretch. Lie on your back with knees bent and your feet flat on the floor. Cross one leg over top of the other. Lock your hands around your knee and pull it to your chest. Hold for 20 seconds. Repeat 3 times on both legs. Contact ReQuest Physical Therapy today! Strength training can help you reach the physical goals that you’ve always wanted. It can aid you in your
health and fitness journey so you can become the more active version of yourself that you envision. If you are interested in improving your health and fitness through strength training, don’t hesitate to contact ReQuest Physical Therapy today to find out how our services can benefit you!
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BLUEBERRY-MELON TUNA & VEGGIE CRUNCH— IN THE KITCHEN WITH GARRETH TASTE HOW DELICIOUS WEIGHT LOSS CAN BE
INGREDIENTS • ½ c celery, diced
• ½ c cabbage, diced • 1 c red onion, diced • 1 c cantaloupe, chopped in bite-sized pieces • ½ c blueberries • ½ grapefruit, peeled, sectioned then chopped • 1-2 tbsp. fresh squeezed grapefruit juice • ½ c raw nuts (pecans, walnuts, etc.), chopped • 2 tbsp. (12-15 leaves) fresh mint or parsley, minced
• ½ c nonfat plain greek yogurt or chopped avocado • ground peppercorns, to taste • 1-2 5-oz. can(s) wild caught light tuna meat packed in water
DIRECTIONS In a medium bowl, add all ingredients except tuna. Stir well. Open tuna can and drain water. Place tuna meat in bowl and flake with a fork. Add flaked tuna to veggie and fruit mixture then stir until all ingredients are well combined. Serve immediately or refrigerate at least 30 minutes to allow flavors to combine. This is one of the many complementary recipes shared in our healthy lifestyle program, Physicians’ Choice for Weight Loss.
This is one of the many complementary recipes shared in our healthy lifestyle program, Physicians’ Choice for Weight Loss.
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