10 EASY STEPS TO RELIEVE PAIN & HAVE MORE ENERGY
Easy steps to pain free movement and more energy:
1. Decide to get up and get moving
2. Get up from your chair every 20 minutes and walk around, even if just for a few seconds
3. Walk or exercise at least 30 minutes everyday
4. Drink plenty of water
5. Stretch your legs, hips, spine and neck daily for 10 minutes
6. Don’t push into painful movements
7. Make sure you are sitting properly at your desk or computer
8. Take frequent breaks to deeply inhale / exhale
9. Stretch your arms overhead frequently throughout the day
10. Do strengthening exercises 2-3 times/week
Call Us Today! (630) 637-9955
SPINACH & EGG SWEET POTATO TOAST
Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.
EXERCISE BALL - PRAYER STRETCH While kneeling with an exercise ball in front of you, slowly lean forward and roll the ball forward until a stretch is felt. Hold for 10 seconds and repeat 3 times. Good For Your Low Back
www.simpleset.net
INGREDIENTS • 1 large slice sweet potato ( ¼ inch thick) • 1 cup cooked spinach • 1 large egg, fried or poached • ½ teaspoon sliced fresh chives • ½ teaspoon hot sauce • ½ cup seltzer water • 6 tablespoons crumbled goat cheese
DIRECTIONS Toast sweet potato in a toaster or toaster oven until just cooked through and starting to brown, 12 to 15 minutes. Top with spinach, egg, chives and hot sauce.
Made with FlippingBook Learn more on our blog