3 SIMPLE MOVEMENTS TO HELP ALLEVIATE OA PAIN
RECIPE OF THE MONTH: ANGELIQUE’S CROCKPOT CHICKEN & VEGGIES
If you have osteoarthritis, it’s important to stay active to help keep your joints healthy. While our physical therapists can help you develop a suitable exercise program, you can also incorporate movement in small ways throughout the day. These simple exercises will help mobilize your joints, and you can easily do them at home. Of course, check with your PT before
starting anything new! ANKLE CIRCLES
INGREDIENTS: • 4-6 Chicken breasts • 2 sticks of butter • 2-3 tablespoons of Minced garlic • Tony’s, garlic powder, onion powder to taste • 4 russet potatoes
• While sitting in a chair, stretch your feet out in front of you, keeping them neutral (neither pointed or flexed). Gently tilt both feet in one direction, then repeat in the other. KNEE RAISES • Sit on the edge of your chair with your back straight and your feet planted on the floor. Slowly lift your knee as high as possible without bending your back, guiding it up with your hands if necessary. Then, making sure to keep your core tight, gently lower your foot back to the floor. Repeat on the other side. OVERHEAD SHOULDER STRETCHES • You can do this exercise sitting or standing. Hold your arms at your side, your elbows bent at a 90-degree angle and your thumbs pointed toward your shoulders. Then, stretch your arms straight overhead and slowly lower back down. If lifting both arms is too difficult, lift them one at a time. You can guide your arm up under the elbow if necessary. Looking for more simple arthritis stretches? Call Comprehensive Physical Therapy for an appointment today!
• 1 small bag of baby carrots • 1 large onion • 1 large green bell pepper • 1 small container of sliced mushrooms • 1 container of chicken broth
INSTRUCTIONS: In a crock pot, lay chicken in the bottom and season both sides to taste, then slice half a stick of butter and lay it on top of the chicken. Cube the potatoes, and slice the onion and bell pepper. In a large bowl, combine the potatoes, onion, bell pepper, mushrooms, carrots, and garlic, season to taste, and mix well. Layer all the vegetables on top of the chicken in 2–3 layers, adding slices of butter (about ½ a stick per layer) between each vegetable layer. Pour a box of chicken broth over everything, cover, and cook on low for 8 hours or on high for 4–6 hours. Serve over rice if desired. You can use any vegetables of your choosing.
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