Company and Clinic Updates

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. Chocolate chip cottage cheese muffin recipe
3. Past events
4. Upcoming events
5. Joke of the month

Exercise of the day: Shoulder ATYT’s

Want to strengthen your rotator cuff and scapular (shoulder blade) muscles to prep for spring sports? Try this exercise out!

Image courtesy of HEP2Go.

This is a great exercise for improving shoulder strength and stability. If you don’t have a band, like pictured, you can do these three movements on your stomach with no weight or holding light dumbbells or household objects (a soup can weighs about 2#).

Start standing with your feet about shoulder width apart. Keep your core tight by drawing your belly button up and back toward your spine to prevent extending at your low back while you do the movement. Secure a band in a door frame or on a sturdy piece of furniture, with the end at about waist height. Hold one end of the band in each hand with your arms straight in front of you (pictured above, left). Squeeze your shoulder blades together and maintain that position during the whole movement. Pull the band back and down to make the shape of an “A” with your arms (pictured above, left), then return to start. Then pull the band straight out to make the shape of a “T” (pictured above, middle), and return to start. Finally pull the band overhead to make the shape of a “Y” (pictured above, right), and return to start. Repeat each movement 4 times for one set. Take a break, then perform 2 more sets of 4 movements each.

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

Chocolate Chip Cottage Cheese Muffins:

Cottage cheese is having its moment! For those of you who are afraid of the texture (anyone also think it looks like curdled milk?), this is the perfect recipe to hide some extra protein from cottage cheese with some tasty flavors. Original recipe (without modifications) found here. This recipe is quickly mixed in a blender so the prep time is next to nothing!

Ingredients: modifications submitted by Christine Hartl, Director of Operations at Aretas PT

• 2 cups gluten free old fashioned oats
• 1/2 cup granulated sugar – substitute 1/2 cup honey or maple syrup
• 1/2 cup cocoa powder, leveled
• 1 tsp baking powder
• 1/2 tsp baking soda
• 1 tsp instant espresso powder (use the rest to make whipped coffee, also called Dalgona coffee)
• 1/4 tsp salt
• 1 cup low fat cottage cheese
• 1/2 cup milk – substitute 1/2 cup non-dairy milk of your choice if avoiding dairy (oat, almond, etc.)
• 2 large eggs
• 1 tsp vanilla extract
• 1/3 cup oil – substitute 1/3 cup coconut oil or applesauce
• 1/2 cup mini semi-sweet chocolate chips

Instructions:

1. Prepare a 12-cup muffin pan with paper or silicone liners, spray with cooking spray, and set aside.
2. Preheat your oven to 350 deg with the rack in the center
3. Add all ingredients to your blender except chocolate chips. Blend until completely smooth.
4. Stir chocolate chips into the batter until evenly distributed.
5. Immediately transfer batter into prepared muffin pan, distributing the batter evenly. Sprinkle each muffin with extra chocolate chips if desired.
6. Bake for 17-22 minutes or until muffins are cooked through.
7. Allow to cool for another 10 minutes, then remove from the muffin tin.
8. Enjoy! These are especially tasty topped with peanut butter (or whatever nut butter you enjoy!)

Past Events:

Wisconsin Lutheran College Career Fair:

We were excited to be a part of the Wisconsin Lutheran College career fair, meeting the future generation of healthcare professionals. We always love meeting students and having them in our clinics to shadow, complete their physical therapy clinical rotations, or work as technicians. Apply to or share our open technician positions at Aretas PT Hales Corners and Wauwatosa!

Winter Wisco Mile Indoor Meet:

Joke of the Month:

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

How do skeletons communicate? They use a smart-bone.

 

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