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. Staff updates
  3. Chicken mole enchiladas recipe
  4. Past events
  5. Upcoming events
  6. Performance updates
  7. Keith’s joke of the month

 

Exercise of the month: Half-kneel Hip Flexor Matrix

This exercise was submitted by Nate Hornung, PT and owner of Aretas Physical Therapy Wauwatosa. This is the perfect choice for tight hip flexors from sitting in the car during summer road trips or at your desk. This exercise has many possible variations, some of which are mentioned below. If you are looking for a more custom version tailored to your needs, use this link to book an appointment with one of our PT’s!

 

Image(s) courtesy of HEP2Go.

 

Start in a half kneel position, with one knee on a pillow or pad. Alternatively, you can do this stretch in standing with one foot in front of the other, which allows for a more general/gentle stretch and doesn’t require kneeling tolerance. Use the following movements while in kneeling or standing to stretch multiple parts of the hip flexor muscle:

  1. Moving hips: shift hips forward and backward, shift hips side to side, and twist hips left to right
  2. Moving feet: step foot of front leg slightly to the left and to the right of original position, and shift hips in all directions in option 1
  3. Reaching arms: Place front foot in original position or shifted in option 2, then:
    1. Shift hips forward while reaching arms overhead and leaning trunk back
    2. Shift hips to the left while reaching arms overhead and leaning trunk and arms to the right. Repeat with hips shifted to the right and trunk and arms leaning to the left.
    3. Reach arms straight forward. Then twist entire upper body to the left and reach further left. Repeat to the right.

You can reference a video version of some of these variations here (courtesy of Kyle Norman via his YouTube channel).

 

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

 

Staff Updates:

Congratulations to Andrew Telschow, PT at Aretas PT Hales Corners, and his wife, Aimee, on the birth of their first son, Tatum! Just when you thought the Aretas baby boom was over, another little guy joined the clan. Stop by the Hales Corners clinic to see updated baby pictures and hear the stories Andrew has to share!

 

Congrats to Drake Sutton, performance coach at Aretas Performance Hales Corners, on his engagement to his lovely fiancée, Elizabeth! The wedding planning is well underway. Wishing them both the best of luck as they prep for their wedding and marriage!

 

Aretas PT Hales Corners is sad to announce the departure of beloved PT, Jenna LeSueur. Jenna and her family are moving to Pennsylvania at the end of this month and she had her last day in the clinic in mid-July. Please join us in wishing her well in their cross-country adventure! If you are a previous patient of Jenna’s and wish to continue at or return to the clinic, please contact us at 414-400-7110. We have other incredible therapists, including Kendra Bisping, who is certified in pelvic floor PT, who are excited to work with you!

 

Chicken Mole Enchiladas:

If you’ve never had mole, now is your chance to try it. PSA: this is not an authentic mole recipe. While delicious and easy, this isn’t a substitute for the real thing, so make sure you try mole enchiladas at your local Mexican restaurant. This recipe was submitted by Christine Hartl, PT at Aretas PT Hales Corners and Director of Operations.

 

Ingredients (enchiladas): 

  • 4 cups shredded chicken (either use rotisserie chicken and shred, or use Christine’s quick shred method, below)*
  • 1 1/2 cups Mexican cheese, shredded
  • 8 corn or flour tortillas
  • Optional add-ins: 2 cobs of corn and 1-2 zucchini squashes**
  • Optional toppings: cilantro and avocado, diced

Ingredients (mole):

  • 1/4 cup oil (olive or avocado)
  • 1 3/4 cup yellow onion, finely chopped (about 1 onion)
  • 4 garlic cloves, minced
  • 1 teaspoon oregano, dried
  • 1/2 teaspoon ground cinnamon
  • 1 teaspoon cumin
  • 2 1/2 tablespoons chili powder
  • 1/3 cup all purpose flour
  • 4 cups chicken broth (Christine subs chicken bone broth for extra protein and less sodium)
  • 3 tablespoons dark chocolate, chopped
  • Salt and pepper, to taste

Instructions:

*Christine’s quick shred: make chicken breasts or thighs however you normally cook them (usually pressure cooks for ease and time-saving). Place cooked chicken breasts or thighs in the bowl of a Kitchenaid mixer or a regular bowl with a hand mixer. Set on low speed, use the mixer with whisk attachment to shred the chicken. This only takes about 30 seconds to a minute to fully shred 3-4 breasts or thighs completely.

**To prep corn and zucchini, cut the zucchini the long way down the middle. Place corn and zucchini on a baking sheet lined with parchment paper. Bake for 40 mins at 400 deg F, flipping veggies halfway through cooking. Transfer to a cutting board and use a sharp knife to dice zucchini and cut corn kernels off of the cob. Mix into the enchilada filling in step     below.

  1. Heat oil in large skillet over medium heat. Add onion, garlic, cumin, oregano, cinnamon, salt, and pepper. Cover and cook until onions are soft, about 5 minutes, stirring occasionally.
  2. When onions are tender, sprinkle in flour and chili powder, whisking until combined.
  3. Slowly stir in the broth, 1 cup at a time. Increase heat to high and bring sauce to a low boil until it reduces down to about 3 cups. Be sure to stir occasionally to prevent your sauce from burning.
  4. Remove sauce from heat and whisk in dark chocolate. Set aside.
  5. Preheat oven to 350 deg F.
  6. Steam corn tortillas in microwave for 30-45 seconds to soften. Skip this step if using flour.
  7. Pour about a third of the mole sauce in the bottom of a large baking dish (9×13 casserole works well).
  8. Lay out tortillas flat and place a small handful of cheese in each tortilla.
  9. Evenly spread shredded chicken and zucchini/corn mix (if using) among tortillas. Roll tortillas up and place them in your baking dish. Evenly pour the remaining mole sauce on top of the enchiladas.
  10. Cover with foil and bake for 20 mins. Remove foil and bake for an additional 10 minutes.
  11. When done, service with fresh cheese and cilantro and/or avocado, as desired.
  12. Enjoy!

 

Past Events:

We were so grateful to be a part of these events this past month:

  • Touch-a-Truck, a celebration of our first responders and everything they do for our community
  • Red Raider Football Invitational, a golf outing for Wauwatosa East High School’s football teams

 

Upcoming Events:

Look for Aretas Physical Therapy and Aretas Performance at these upcoming events:

  • Milwaukee Fire Department Golf Outing: August 4 at 11 am
  • PMSMCA Annual Charity Golf Outing: August 4 at 7 am
  • First Responder Fest: August 19th at 5 pm
  • Oak Creek Golf Outing: August 21 at 9 am

If you’re looking for Aretas Physical Therapy to be a part of an event, use this form to reach out.

 

Aretas Performance Updates:

Aretas Performance is using a new scheduling and payment platform! Use the following links to schedule with our coaches at Aretas Performance Hales Corners (Drake’s link) or Wauwatosa (Mitch’s link, Laura’s link).

 

Aretas Performance produces a weekly newsletter, with the most recent topic: “Fuel Your Performance”. Some other updates mentioned in this week’s post include:

  • The Power of Wholesome Fuel
  • Navigating Supplements
  • Summer Grilling Menu
  • Other Aretas Updates & Community News

You can read this post and subscribe to Aretas Performance’s blog posts through this link.

 

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.

 

“Doctor, I’ve swallowed a spoon and need to get it out.” “All right. Just sit down, and don’t stir.”

 

 

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