GLUTE BRIDGE WITH MARCHING Begin on your back with feet about 12 inches from your bum and hands by your sides with palms up. Press your heels into the ground and lift your pelvis up until your knees, pelvis, and shoulders form a straight line. Hold your bridge while you lift your right knee toward your chest, until your hip is at 90 degrees. Return the heel to the floor and lift the left knee. Great For Runners Try this movement if you are experiencing pain. EXERCISE OF THE MONTH
Staff Spotlight
Jill Van De Loo is excited to be here in Fairbanks. She’s from Wisconsin originally but has spent most of her career in Kentucky and Tennessee and last year in Oregon. She has been a physical therapist for 23 years graduating from Des Moines University in Iowa and returning to get her Doctorates in PhysicalTherapy in 2008. Jill has worked in a variety of settings but majority of the time in outpatient orthopedics. She has specialized in women’s and pelvic health for 5 years. In her spare time, she enjoys exploring and photographing the beautiful outdoors or reading a good book. Willow Physical Therapy would like to welcome our new traveling P.T. Jill Van De Loo!
Mexican Cauliflower Rice Skillet HEALTHY RECIPE
Patient Spotlight
INGREDIENTS • 1 lb ground beef • 1/4 medium onion diced • 1/2 red pepper diced • 3 tbsp taco seasoning • 1 cup diced tomatoes
• 12 ounces cauliflower rice • 1/2 cup chicken broth • 1 1/2 cups shredded Cheddar cheese or Mexican Blend
INSTRUCTIONS In a large skillet over medium heat, brown the ground beef until almost cooked through (just a little pink). Add the onion and pepper and continue to cook until no longer pink. Stir in the taco seasoning. Add the tomatoes and cauliflower rice and stir to combine. Stir in the broth and bring to a simmer. Reduce the heat to medium low and cook until the cauliflower rice begins to soften (8 to 10 minutes for frozen). Sprinkle the skillet with the cheese and cover. Let cook until the cheese is melted, 3 or 4 minutes. Remove from heat and top with your favorite toppings like sour cream, avocado, and chopped cilantro.
I am now able to resume normal activities and be more active. “Willow Physical Therapy greatly improved my overall quality of life. I am now able to resume normal activities and be more active. Most importantly, I was given tools to help myself at home should my problems reoccur.” - B. McNeal
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