Loosen Up
Stretches for Prolonged Sitting and Road Trips
Pedal Those Feet After you’ve warmed up, stand about 1 foot away from your car with your legs shoulder-width apart. Lean forward and place your hands on your car. From this position, lift your heels one at a time, targeting your feet and calves, which are often tense as you control the pedals. Then, focus on your hips. Place one hand on the car for balance, and cross one leg over the other just above the knee (if possible), making a figure four with your legs. Slowly lower your torso down, as if you were sitting, to pull on your hip flexors. Repeat this motion on the other side. Work the Upper Body Finally, stretch out those arms for optimal snacking and steering. Start by placing your hand on your hip with your fingers pointing behind you. Grab the bent elbow with your other hand, and pull it forward slightly until you feel a pull in your shoulder column. Repeat this on the other side. Then, tilt your head down and pull down on it very gently with one hand. Repeat this move a few times to feel your neck loosen up. Now, you’re all set! Hop back on the road or settle into the couch for another Netflix binge. Whatever it is you’re doing, if your pain persists, our team can help. Give us a call to find relief from joint or muscle pain.
BRAIN THERAPY! Walk Around You may look a little funny doing this, but at your next stop, get out and walk around your car. You could even go for a leisurely walk around the gas station or rest area. Moving your body is one of the best ways to protect your joints and keep your muscles strong, which crave movement. This will help loosen your body after a long period of sitting. There’s nothing quite as freeing as traveling down an open road and listening to your favorite tunes with the anticipation of your next stop lingering in the background. But if you suffer from chronic pain, you may dread long bouts in the car. While this spring’s COVID-19 pandemic may put a damper on the road trip season, these stretches can keep your body limber whenever you have your next great adventure — or if you’ve been sitting at home for too long!
Paleo Sausage Frittata
Bacon may be a paleo favorite for breakfast, but this hearty sausage meal can be enjoyed any time of day and is the perfect way to mix things up! Inspired by SarahFragoso.com
Ingredients
• 3 tbsp coconut oil • 1 lb mild Italian sausage • 1 medium sweet potato, peeled and grated
• 4 green onions, diced • 10 eggs, whisked • Black pepper, to taste
Directions
1. In a large ovenproof skillet, heat coconut oil over medium heat. 2. Crumble sausage into the skillet and cook until browned.
3. Add sweet potato and cook until tender. 4. Add green onion and sauté for 2–3 minutes. 5. Spread this mixture evenly throughout the skillet. Pour eggs over mixture and sprinkle black pepper over top. 6. Cook without stirring for 3 minutes or until bubbly. 7. Transfer skillet to oven and cook under broiler on low until frittata is cooked through.
Solution on Pg. 4
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