PTII: Having a Health Spine

EXERCISE ESSENTIALS

Try these exercises to get you moving... CHILD’S POSE Kneel on the floor, buttocks over heels. Stretch arms forward far as you can. Let head and trunk sag to the floor and hang heavy. Keep buttocks over heels. Relax.

Exercises copyright of

Stretches Back

ang heavy.

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Alternating Step Touch Stand “tall”, with sturdy step stool positioned in front. Step one foot at a time onto the stool. Alternate legs. Start

Buttocks over heels, stretch arms

Strenghtens Spine

Always consult your physical therapist or physician before starting exercises you are unsure of doing.

Eating Right Never Tasted So Good! PAN SEARED LEMON CHICKEN

Prep Time: 10 min Cook Time: 15 min Total Time: 25 min INGREDIENTS: • 4 boneless chicken breasts, (1-1¼ pounds)

• 1 cup reduced-sodium chicken broth • 2 teaspoons flour • 2 tablespoons chopped fresh dill, divided • 1 tablespoon lemon juice

Salt & freshly ground pepper, to taste • 3 tsp extra-virgin olive oil, or canola oil, divided • 3 cloves garlic, minced

DIRECTIONS: 1. Season chicken breasts on both sides with salt and pepper. Heat 1½ teaspoons oil in a large heavy skillet over medium-high heat. Add the chicken and sear until well browned on both sides, about 3 minutes per side. Transfer chicken to a plate and tent with foil. 2. Reduce heat to medium. Add the remaining 1½ teaspoons oil to the pan. Add onion and garlic and cook, stirring, for 1 minute. Whisk broth, flour, 1 tablespoon dill and lemon juice in a measuring cup and add to pan. Cook, whisking, until slightly thickened, about 3 minutes. 3. Return the chicken and any accumulated juices to the pan; reduce heat to low and simmer until the chicken is cooked through, about 4 minutes. Transfer the chicken to a warmed platter. Season sauce with salt and pepper and spoon over the chicken. Garnish with the remaining 1 tablespoon chopped fresh dill.

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