Feeling stiff? Hoping to hurt less? Interested in moving more?

Click this link to schedule an evaluation or injury screen with Aretas Physical Therapy Hales Corners or Wauwatosa.

 

Fun things you’ll find in this month’s updates:

 

  1. Exercise of the month
  2. Gluten-free healthy cookie recipe
  3. Past events
  4. Upcoming events: featuring Aretas Physical Therapy 2 year anniversary party!
  5. Keith’s joke of the month

 

Exercise of the day: Hip flexor stretch 

Doing a lot of sitting? Lingering low back pain? Try out a standing or kneeling hip flexor stretch, courtesy of Kevin Eckert, PT and owner of Aretas PT Hales Corners!

 

Image(s) courtesy of HEP2Go.

This is a great exercise that can done anywhere! You can use your desk chair or the second step on a staircase for the standing version (above on the right). Grab a pillow or yoga mat for the kneeling version (left).

 

For the standing version: start standing with one foot on the floor and one foot elevated on a step, chair, or staircase. Turn the toes of your planted foot inward to lock the hip into internal rotation (this ensures a better stretch!). Shift your weight forward without arching your back or twisting your hips (imagine you have headlights on the fronts of each of your hips and you keep the headlights pointed forward). You should feel a stretch in the front of the stance hip. Hold the stretch for 20-30 seconds, repeat 3 times, then switch legs and perform 3 sets of 20-30 seconds.

 

Alternatively, for the kneeling version: start kneeling with the other foot in front of you. Shift your weight forward without arching your back or twisting your hips (imagine you have headlights on the fronts of each of your hips and you keep the headlights pointed forward). You should feel a stretch in the front of the kneeling hip. Perform 3 sets of 20-30 seconds on each hip.

 

Repeat this exercise as often as needed and for maintenance, do this once to twice a day!

 

As usual, if the movement is painful in any way, use this link to book an appointment with one of our PT’s!

 

 

Gluten-free healthy cookies:

Looking for something sweet that won’t spike your blood sugar too much? Look no further! The sweetness in this recipe comes from bananas. These cookies can be mixed up quickly with ingredients you likely have in your pantry/refrigerator. This recipe is from Katelyn Maydaniuk, PT at Aretas PT Wauwatosa.

Ingredients: 

  • 3 ripe bananas
  • 1/3 cup creamy peanut butter (or any creamy nut or seed butter)
  • 2 cups gluten-free rolled oats
  • 1/4 cup non-dairy milk
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon cinnamon
  • 1/4 cup chopped nuts or raisins
  • 1 cup chocolate chips

Instructions:

  1. In a large bowl, add bananas and mash with a fork.
  2. Add in nut butter, oats, milk, nuts or raisins, vanilla extract, cinnamon, and chocolate chips until fully combined.
  3. Using a cookie scooper, scoop batter into cookies and add to lined baking sheet (they don’t spread much without baking powder/flour).
  4. Add to fridge to set for 30 minutes (don’t skip!)
  5. Preheat oven to 350 degrees F and bake cookies for 20 minutes.
  6. Allow the cookies to cool for a few minutes, then enjoy!

 

 

Past Events:

PMSMCA Industry Night and Trade Show:

We attended the PMSMCA (Plumbing Mechanical Sheet Metal Contractors’ Alliance) Industry Night and Trade Show at Bucyrus. Both of our clinics specialize in workers’ compensation and personal injury physical therapy so if you or someone you know is looking for support for work injuries or auto accidents, share our information with them!

 

Firefighter for a Day:

Image courtesy of the City of Milwaukee.

Some of our therapists participated in Milwaukee Fire Department’s Firefighter for a Day where we learned about the physical stresses firefighters encounter during their workday. Some of the highlights include: climbing flights of stairs wearing 60-70# of gear, search and sweep exercise, and breaking down a door. We are so grateful for all that our firefighters and first responders do for us and our community and it is always our pleasure to help with their recovery.

 

Brew City 10k:

Nate (owner at Aretas PT Wauwatosa) is a year out of hip surgery and wanted to celebrate by running the Brew City 10k. Some of our staff members joined him, including Katelyn, PT at Wauwatosa, Christine, PT at Hales Corners and Director of Operations, and Zach, PTA at Wauwatosa and Director of Business Development. Congratulations to all of the runners who participated and to Nate for all of the work that went into prepping for and running this race!

 

Upcoming Events:

Aretas Physical Therapy 2 year anniversary party: Join us at our 2 year Aretas Physical Therapy anniversary party on Friday, June 13 from 5:30 – 7:30 pm! We are so thankful that you have been a part of the Aretas family so far and we can’t wait to see what year 3 brings. Families and friends are welcome. Come check out our Wauwatosa location, meet our staff from both clinics, and enjoy some tacos!

Keith’s Joke of the Month:

Every Monday, one of our patients at Aretas PT Hales Corners brings in a few jokes to share with patients and staff. They have become famous enough that they will now be a staple of the monthly email blast. This joke is from a previous Monday’s selection.

 

What causes the most injuries in older men? Acting like they’re younger men.

 

 

Stop in at one of our clinics for any of your physical needs: health, wellness, rehabilitation, or to hear more information and stay tuned for next month’s updates!

 

Helping you achieve excellence,

Aretas Physical Therapy

 

Aretas Physical Therapy Hales Corners: 5764 S 108th St, Hales Corners, WI 53130. 414-400-7110

Aretas Physical Therapy Wauwatosa: 10930 W Potter Rd, Ste C, Wauwatosa, WI 53226. 414-400-6556