The COVID-19 vaccine is rolling out, and with it, people are feeling optimistic about enjoying life the way they used to. With the summer only a month away, people are excited to get back out to see family and friends, socialize in big groups, and participate in activities and sports they had to give up for over a year. Many activities such as golfing, baseball, swimming, or tennis will be in high demand as people get moving again. However, before you head out the front door, you’ll need to prepare your body. After being inactive for quite some time, stretching is more crucial than ever. Often, this pre-activity exercise is overlooked, especially when the exercise itself seems minimal, such as walking. However, stretching is essential to get your muscles moving and working properly. By warming them up, you will ultimately move better and avoid
injuries. To get you started, here are a few simple stretches to try. KNEE TO CHEST While lying on your back, bend one knee and bring it up as close as you can to your chest. Hold the knee in this position with your hands or arms. You should feel the stretch in your lower back. SITTING HAMSTRING STRETCH Sit on the floor with your legs extended out in front of you. Keep your back, neck, and your knees straight as you bend forward, reaching toward your ankles. You’ll feel the stretch in your lower back as well as your hamstrings. Hold for 30 seconds then repeat 2–3 more times. You can also do this exercise by extending one leg and bending your other leg so the sole of your foot touches the inside of your thigh.
SIDE STRETCH Stand with your legs shoulder- width apart and raise your hands over your head. Lean to one side while breathing deeply; you should feel the stretch along the extended side of your body. Hold this position for 10–15 seconds before stretching the other side. TRICEPS STRETCH Standing or sitting, bend one elbow to touch the top middle of your back. With your other hand, gently pull your arm toward your head and hold for 30 seconds. You will feel a stretch in your underarm and shoulder areas.
Sudoku
Shaved Asparagus Salad
INGREDIENTS • 1 lb asparagus spears • 1 tbsp lemon juice • 1 tsp Dijon mustard
• 1/2 tsp kosher salt • 1/8 tsp red pepper flakes • Freshly ground black pepper, to taste
• 3 tbsp extra-virgin olive oil • 3/4 cup Parmesan cheese, grated
DIRECTIONS 1. With a vegetable peeler, shave each asparagus spear from tip to base. This is easiest to do if the asparagus is on a flat surface. 2. Place shaved asparagus in a bowl and blot off excess moisture with a paper towel. 3. In a separate bowl, make a vinaigrette by whisking together lemon juice, Dijon mustard, and olive oil. 4. Pour vinaigrette over shaved asparagus and add Parmesan cheese, salt, red pepper flakes, and black pepper. Toss to combine. Taste and adjust seasonings.
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