1. Keep your distance from the wall at about 2 feet
  2. With your back against the wall, lean against it.
  3. Keep your knees aligned over the middle of your feet and squat to 70-90°.
  4. Hold Time – 5-10 seconds

Repetitions: 10

Sets: 1 beginner, 2 intermediate sets, 3 advanced sets

Sessions: 2-3 times per week


For those who are starting or resuming an exercise program, injury prevention tips

We’ve made a lot of videos in the past 12 months that will keep you motivated and prevent injuries. If you are considering starting an exercise program by 2022, check out these top six videos.

These videos are hoped to be of assistance. Remember to take it slow and easy when you start a new exercise program. Before you start any new exercise program, it’s a good idea for your healthcare provider to review the details.

We are available to help you if you experience discomfort. Physical therapy is a conservative, hands-on, natural treatment that is more cost-effective than more aggressive options. It can sometimes cause significant side effects and may be less effective.

Reducing Your Risk of Experiencing Foodborne Illness

Certain foods are riskier than others. These are some suggestions for choosing lower-risk foods:

  1. Avoid eating raw or undercooked fish, shellfish, meat and poultry.
  2. Pasteurized milk and juices are better than unpasteurized.
  3. Pasteurized eggs and egg products should not be used in recipes that require raw or undercooked egg, such as eggnog, raw cookie dough, Caesar salad dressings, or raw cookie dough.
  4. Before you eat, wash all vegetables. Also, cooking vegetables is a safer option than eating raw vegetables.
  5. Use cooked sprouts over raw ones.
  6. You can choose from hard or processed cheeses, cream, mozzarella, or any other cheese clearly marked “Made from Pasteurized Milk”, instead of soft cheese made from raw milk (unpasteurized), such as Brie, Camembert or blue-veined or queso fresco.
  7. Instead of consuming the meat raw, heat hot dogs, deli meats, and luncheon meats up to 165°F (steaming hot).

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