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4. Thoracic Matrix, Traverse Plane. For this exercise, you will need a chair to sit on. Begin by sitting straight with your arms outstretched in front of you. Then, slowly take your left arm and swing it behind you in a 180 degree angle, so you are facing the opposite side of the room. Afterward, slowly swing it back to the front and in the same fluid motion repeat the same steps with your right arm. Aim for 3 reps of 10 on both sides. A good workout and a great way to stretch both those neck and back muscles! 5. Thoracic Matrix, Sagittal Plane. You will also need a chair for this exercise. Begin sitting up straight with your arms by your sides. Then, in a controlled, fluid motion, lean forward to touch your toes and then reach your arms to the sky, sitting up as straight as
you can against the back of the chair. Arch your back against the backrest and lean your head back to really feel that stretch in your neck. This exercise is great for not only targeting the neck muscles, but also the back and shoulder muscles as well! Questions? If your neck is hurting you, these exercises can help! If you would like any extra assistance at this time on relieving neck pain or getting more advice on how to do these exercises correctly (or how to add more into your daily routine) call or message us at any time! We are here to help you stay active while also staying at home. Give us a call at (415) 282-4083 to see how Rising Sun Therapy can help make your neck pain a thing of the past!
Healthy Recipe Grilled Salmon & Veggies
Ingredients • 1 medium zucchini, halved lengthwise • 2 red, orange and/or yellow bell peppers, trimmed, halved and seeded • 1 medium red onion, cut into 1-inch wedges • 1 tbsp extra-virgin olive oil
• ½ tsp salt, divided • ½ tsp ground pepper • 1¼ pounds salmon fillet, cut into 4 portions
• ¼ cup thinly sliced fresh basil • 1 lemon, cut into 4 wedges
Directions Preheat grill to medium-high. Brush zucchini, peppers and onion with oil and sprinkle with ¼ teaspoon salt. Sprinkle salmon with pepper and the remaining ¼ teaspoon salt. Place the vegetables and the salmon pieces, skin-side down, on the grill. Cook the vegetables, turning once or twice, until just tender and grill marks appear, 4 to 6 minutes per side. Cook the salmon, without turning, until it flakes when tested with a fork, 8 to 10 minutes. When cool enough to handle, roughly chop the vegetables and toss together in a large bowl. Remove the skin from the salmon fillets (if desired) and serve alongside the vegetables. Garnish each serving with 1 tablespoon basil and serve with a lemon wedge.
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