STRETCHES THAT WILL HELP YOU AVOID PAIN & INJURY
1. Kneeling hip flexor stretch. Kneel on a mat or soft surface. Make sure you’re positioned so your right knee is straight up and the bottom of your right foot is flat on the floor. Extend your left leg behind you so the top of your left foot is flat on the floor. Begin to shift your weight forward and stop when you begin to feel the stretch in your hip. Hold for 30-45 seconds, then switch legs. 2. Pigeon stretch. Begin on a mat or soft surface. Sit so your left leg is extended behind you, with the top of your left leg flat on the floor, and your right leg bent so the outside of your calf and thigh are flat on the floor. Your right foot should be almost touching your left hip. Slowly lean forward with your arms outstretched so your chest is resting on top of your bent right leg. Keep your head tucked toward the ground. Hold for 30-45 seconds, then relax and switch sides. 3. Calf stretch. Stand with your hands on your hips. Step forward with your right leg and bend your knee, keeping your left leg straight behind you. Place your left heel flat on the ground so you feel the stretch in your left calf muscle. Hold for 30-45 seconds, then switch legs. 4. Quad stretch. Stand with your legs hip-width apart. Relax your shoulders and flex your abdominal muscles. Use your right hand to pull your right leg toward your buttocks, so your knee is bent facing the floor. Hold your right foot in your hand for 30-45 seconds, then repeat on the left side. 5. Hamstring stretch. Begin by holding onto a stable object, such as a wall, chair, or railing. Place your right foot on a slightly raised surface, such as a step or a curb, so your heel is touching the surface and your toes are facing upwards. Make sure your hips are straight. Slowly bend
your left knee until you begin to feel the stretch in your right thigh. Hold for 30-45 seconds then repeat with the left leg. 6. Supine twist stretch. Begin by laying on a mat or soft surface, with your back flat on the ground and your right knee bent. Use your left arm to bring your bent right knee to the other side of your body, keeping your right arm outstretched flat on the ground. Rotate your hips slightly to the left in order to do this. Hold for 30-45 seconds then repeat with the left leg. Add stretches to your daily routine today! There are many other ways that stretching can help you live your best life. If you are looking to add stretches to your daily life, contact us for assistance! We will schedule a consultation with one of our dedicated physical therapists, so you can discuss which stretches will be best for you. Contact Centra Rehabilitation today to get started on the first steps of your treatment plan and learn more about how targeted stretches will benefit you!
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HEALTHY RECIPE: MEDITERRANEAN CHICKPEA SALAD
STAFF SPOTLIGHT
Kyle M. Walling, PT, DPT – Atherholt Clinic Kyle M. Walling PT, DPT has been practicing physical therapy since 2012 with a focus in treating outpatient orthopedic and neurologic patients. He has spent all seven years in supervisor/director positions with the past four years running and opening clinics in the Naples, Florida, area. His outpatient interest include sports medicine, neurologic dysfunctions, chronic neck/back pain, gait/
INGREDIENTS • 2 tbsp extra-virgin olive oil • 3 garlic cloves, minced • 1 tbsp lemon zest • 2 tbsp lemon juice • 3/4 tsp sea salt • black pepper • 1 ½ tsp cumin seeds* • 2 cups cooked chickpeas
balance impairments, and vestibular dysfunctions. Kyle is accepting new patients at Centra Rehabilitation – Atherholt, 1905 Atherholt Road, Lynchburg. To schedule an appointment, please call 434.200.4200. In most cases, no referral is required. Education James Madison University • Studied sports management with a minor in business Bridgewater College • Bachelor of Science, health and exercise science
• 1 cup cherry tomatoes, halved • 4 Medjool dates, pitted and diced • 3 Persian cucumbers, sliced • 1 cup chopped red peppers • ¼ cup finely chopped parsley
• 3 oz honey goat cheese (or similar) • ¼ cup fresh mint • 1 cup chopped roasted chickpeas, (optional)
DIRECTIONS In a large bowl, combine olive oil, garlic, lemon zest, lemon juice, salt, and several grinds of pepper. In a skillet over medium-low heat, toast the cumin seeds until aromatic, about 30 seconds. Remove seeds from heat and crush (a mortar & pestle is easiest). Add seeds to the bowl and stir. Add the chickpeas, tomatoes, dates, cucumbers, red pepper, and parsley to the bowl and toss. Transfer to a serving platter and dollop with goat cheese, sprinkle with mint, and top with extra roasted chickpeas, if desired. Season to taste and serve.
Old Dominion University • Doctorate, physical therapy
www.loveandlemons.com/chickpea-salad-recipe
rehab.centrahealth.com
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