Exercise of the Month – The Wall Sit
- Stand about two feet away from wall.
- Lean against wall with your back against it.
- Squat to 70-90 degrees, keeping knees lined up over middle of feet.
- Hold Time – 5 to 10 seconds
Sets: 1 beginner, 2 sets intermediate, 3 sets advanced
Sessions: 2-3 times per week
Injury Prevention Tips for Those Starting or Restarting an Exercise Program
As we mentioned in our newsletter, we’ve created a number of quality videos over the last 12 months to keep you feeling good and help you avoid injuries if you decide to start or restart an exercise program as your New Year resolution. Check out our top six videos, and if you plan on starting an exercise program in 2022, see if you can apply some of the advice to avoid injuries.
|In our first video, we discuss a popular and well researched type of exercise called HIIT or high intensity interval training. If you are considering starting an exercise program in 2022, we suggest you review this one first.|
|During the second video, we discuss 4 little known exercises that you can do at home to reduce the risk of experiencing neck & shoulder blade pain. Each exercise is explained in detail.|
|The third video is about the shoulder. We reviewed three simple exercises to make sure you keep your rotator cuff strong.|
|Our fourth video is about 3 simple stretches that can help with leg & foot pain.|
|The fifth video consists of a simple stretch for the lower back and a nice progression to strengthen and stabilize the lower back and hips.|
|Finally, for those of you visiting with a family member this season that may be at a greater risk of falling, be sure to check out the sixth video. It’s all about fall prevention tips that can save lives.|
We hope you find these videos to be helpful. Just remember, if you’re starting a new exercise routine, take it slow and easy. It’s also a good idea to check with your healthcare provider before starting any new exercise programs.
If you do experience some discomfort, please give us a call. Physical therapy is conservative, natural, hands-on care, and in most cases a better choice over more aggressive treatments that can be more expensive and sometimes have significant side effects.
Reducing Your Risk of Experiencing Foodborne Illness
Some foods present higher risks than others. Here are some tips on selecting lower-risk food options:
- Eat fish, shellfish, meat, and poultry that have been cooked to a safe minimum internal temperature, instead of eating the food raw or undercooked.
- Drink pasteurized milk and juices instead of the unpasteurized versions.
- Make sure pasteurized eggs or egg products are used in recipes that call for raw or undercooked eggs, such as homemade Caesar salad dressings, raw cookie dough, or eggnog.
- Always wash vegetables, including all salad ingredients, before eating. Cooked vegetables also are a lower-risk option than raw vegetables.
- Choose cooked sprouts instead of raw sprouts.
- Choose hard or processed cheeses, cream cheese, or mozzarella, or any cheese that is clearly labeled “Made from Pasteurized Milk” instead of soft cheese made from unpasteurized (raw) milk, such as Brie, Camembert, blue-veined, or queso fresco.
- Heat up hot dogs, deli meats, and luncheon meats to 165° F (steaming hot), instead of eating the meat unheated.