EXERCISE & PAIN RELIEF If you have back or joint pain, there are probably some times when all you want to do is lie in bed all day. It’s tempting, but it might make the problem worse. Doctors used to prescribe bed rest for back pain and other chronic pain conditions, but studies have found that people who exercise and stay flexible manage their pain much better than those who don’t. If you do have a chronic pain condition like back pain or hip, knee, or shoulder problems, you shouldn’t begin an exercise program without guidance. Check with your physical therapist first. They have the expertise to help you develop an individualized exercise program. Have a professional; a physical therapist show you what is appropriate to do given your condition. Here are 7 exercises/activities you should do to alleviate pain:
1. Walking 2. Swimming 3. Yoga 4. Tai Chi
5. Pilates 6. Stretching 7. Aerobics
Do you live in Broomall, Pennsylvania? Are looking for physical therapy closer to home?
Our Broomall Clinic is Open for New Patients! 450 Parkway Dr. Suite A, Broomall, PA 19008 Call 610-544-8500 to schedule your appointment!
Try this movement if you are trying to strengthen your core. Exercise Essential
Healthy Recipe: Greek Island Chicken Shish Kebabs
Helps To Strengthen Your Core.
INGREDIENTS: • ¼ cup olive oil
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• ¼ cup lemon juice • ¼ cup white vinegar • 2 cloves garlic, minced
PLANK FOREARMS & KNEES Position yourself on forearms and knees. Make your body flat as a plank from head to feet. Keep trunk engaged, do not let lower back arch. Hold for 30 seconds and repeat as needed.
• 1 teaspoon ground cumin • 1 teaspoon dried oregano • ½ teaspoon dried thyme • ¼ teaspoon salt • ¼ teaspoon ground black pepper • 2 pounds skinless, boneless chicken breast, cut into 1 1/2-inch pieces • 6 wooden skewers • 2 large green or red bell peppers, cut into
1-inch pieces • 1 large onion, quartered and separated into pieces
• 12 cherry tomatoes • 12 fresh mushrooms
DIRECTIONS: Whisk the olive oil, lemon juice, vinegar, garlic, cumin, oregano, thyme, salt, and black pepper together in a large glass or ceramic bowl. Add the chicken and toss to evenly coat. Cover the bowl with plastic wrap; marinate in the refrigerator for at least 2 hours. Soak wooden skewers in water for about 30 minutes before use. Preheat an outdoor grill for medium-high heat; lightly oil the grate. Remove the chicken from the marinade and shake off excess liquid. Discard the remaining marinade. Alternately thread pieces of the marinated chicken with pieces of bell pepper, onion, cherry tomatoes, and mushrooms onto the skewers. Cook the skewers on the preheated grill, turning frequently until nicely browned on all sides, and the chicken is no longer pink in the center, about 10 minutes. Source: https://www.allrecipes.com/recipe/218485/greek-island-chicken-shish-kebabs/?internalSource=streams&referringId=84&referringC ontentType=Recipe%20Hub&clickId=st_trending_b
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