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Greetings

 

Happy New Year Lion Family!!

As they say, “New Year, New Me”.

 

With the new year, come new year resolutions and as Physical therapists, we are always advocating for a more healthy lifestyle.

 

Many people want to improve their health by exercising more, eating better, and drinking less, but often struggle to do so due to lack of time, equipment, access to a gym, motivation, or direction.

 

Here are 6 full-body workout that can be done in less than 20 minutes, using only your body weight (though some exercises can be progressed with dumbbells or bands). It focuses on compound movements, which involve multiple muscle groups. No gym membership or equipment is required.

 

1.  Push-up/Modified Push up - We start out with the classic pushup, not only is it amazing for the chest but it works the shoulder and core as well! If a full push up (seen below is too difficult, you can modify it by pressing from your knees or even on a wall! 

2. Burpees - Everyone’s favorite exercise to hate! A true full body exercise that will get your cardiovascular system working as well. These can be modified to be as intense or as mellow as needed.

3. Shoulder taps - Another great exercise for the core with special emphasis on shoulders! Feel free to modify from the knees!

4. Side planks  - Another classic exercise and this one is for your lateral chain, primarily your obliques and gluteus medius. Make is easier by bending your knees or harder by separating your legs! 

5. Squats - quite possibly the most functional exercise that exists! 

6. Chair Dips - we will finish up with another compound upper body exercise! Modify by bending your knees and shortening the lever length of your body. 

These exercises are intended for people who are not injured. If you are experiencing pain, please consult a physical therapist for the safest options that meet your needs. Do not try these exercises if you are in pain.

 

Exercise is a perfect first step towards a new healthier you in 2023, but as the old saying goes “Abs are made in the Kitchen”. If you want to get your nutrition on point this year, we do that here at Lion as well! Click below for more details. 

NEW JANUARY ARTICLE

Dealing with Neck Pain and Stiffness

Neck pain may develop for many different reasons, including poor posture, car accidents, muscle strains, and diseases.

 

A stiff neck or extreme neck pain, can lead to debilitating discomfort that reduces quality of life. Physical Therapy is a beneficial approach to pain management for various types of neck pain. 

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Have you been tackling chronic pain on your own without experiencing relief? If you answered yes, it’s time to try Physical Therapy. You’ll never know how this pain management approach may benefit you unless you give it a try! Call Lion Physical Therapy today to schedule a consultation. 

EAT WELL

A well-balanced diet keeps you fit and energized. If you’ve been looking for recipe ideas, here are two crowd pleasers we’re sure you’ll enjoy. 

 

Easy Healthy Lasagna

From: jaroflemons.com

 

This cheesy, creamy, hearty lasagna combines ground beef with a variety of vegetables including onion, zucchini, whole tomatoes, and more for an exceptional nutrient boost. Pair this delicious main course with your favorite side such as a salad or lightly toasted garlic bread for an extra delight.

 

Strawberry Oatmeal Bars

From: wellplated.com

 

These easy-prep oatmeal bars are a fruity blend of strawberries, ginger, rolled oats, and fresh-squeezed lemon juice. The recipe includes substitutions for a gluten-free, dairy-free, and vegan-friendly treat. Try these delectable bars today! Add a scoop of ice cream or yogurt for a dash more flavor.

Thank you for subscribing to our newsletter.  

Please find our contact information below and feel free to reach out to us at any time!

CONTACT US

Long Island City
24-20 Jackson Ave #205
Long Island City, NY 11101
Brooklyn
51-55 Nassau Ave #1C
Brooklyn, NY 11222

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