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 for putting away boxes of decorations
  2. Savory and sweet PB&J burger recipe
  3. Past events
  4. Performance updates
  5. Joke of the month

 

Exercise of the day: Squat to overhead press

Here is a compound movement to strengthen all of the muscles needed to put the boxes with decorations back in the basement or garage. With Christmas just around the corner, we hope that you can celebrate the holidays with family, friends, and coworkers. We are grateful for you this season, and always!

Image courtesy of HEP2Go.

This exercise combines two important movements. Because it requires coordination of multiple muscle groups, only attempt this if you feel comfortable, pain-free, and balanced. If any of these are difficult, be sure to contact our clinic to find the source of the problem!

 

Start standing. You may want to have a chair or a blank wall as a target for the bottom of the squat movement. Holding (at chest height) dumbbells, a kettlebell, a grandchild, or body weight, squat down, pushing your hips back, until you reach the target or a comfortable depth. Return to standing and as you stand, press the weight (or your hands) overhead. Try to keep your core engaged, and think about breathing out during the movement. While remaining standing, return the weight to your chest, and repeat by squatting first, then pressing.

 

Repeat this movement for 8-12 repetitions for 3 sets, a few times a week. This is a great functional movement for the end of the holiday season or simply putting groceries away during any normal week.

 

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

 

Savory and Sweet Peanut Butter and Jelly Burger:

Haven’t had enough tasty food during the holiday season? Here’s a recipe to try now or keep in your back pocket for a chilly January night.

Ingredients:

  • Brioche buns
  • Maplewood bacon (thick-cut is always a treat)
  • 1 yellow onion
  • Ground beef
  • Peanut butter (crunchy recommended)
  • Raspberry preserves

Instructions:

  1. Prepare burger meat however you normally would. You can grill the ground beef, use an air fryer, or prep as a smash burger on the stovetop.
  2. Cook the bacon in a saute pan or the oven.
  3. Dice and caramelize the onion in another pan on the stove over medium heat in melted butter or extra virgin olive oil.
  4. Crisp the brioche bun in the oven for a few minutes or saute in leftover grease from the cooked bacon.
  5. Once all ingredients are prepared, spread one side of the bun with crunchy peanut butter and the other with raspberry preserves. Top with the burger, onions, and bacon.
  6. Serve with a side salad and enjoy!

 

Past Events: 

Aretas Physical Therapy’s marketing team attended the Battle of the Badges at Primal MKE’s “Fight for a Cause”. Battle of the Badges included pankration (a sport combining boxing and wrestling) and cage submission grappling matches (sounds dangerous!). We always enjoy supporting our patients and community who serve as firefighters and police officers. Thank you to all of our first responders!

 

Aretas Performance Updates:

All of December and January, Aretas Performance is giving away a free session! Use this form to submit your contact information for a 1 hour session of personal training with Drake Sutton of Aretas Performance Hales Corners or Mitch Sadowsky of Aretas Performance Wauwatosa. This is for anyone who has not yet experienced performance coaching to learn more about their bodies and how to feel and move better.

 

If you are a new client or thinking about coaching, consider a session with one of our performance coaches. If you are an existing client, please share this information with a friend or family member who you think would benefit from the same training you do!

 

Joke of the Month:

This joke is from Shannon Katz, Director of Administration at Aretas PT.

 

What did the PT say to the gingerbread man? Sore knee, huh? Have you tried icing it?

 

 

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