Active Warm Up #2

ACTIVE WARM-UP #2: 6-10 reps with relatively light weight.

• PRISONER SQUAT- blocking pattern with dumbbells, parallel squat
• UPRIGHT ROW, FLIP, AND PRESS
• PRESS INTO SQUAT
• PRESS INTO SQUAT AND PRESS
• GOOD MORNING AND PRESS
• DUMBBELL V-UPS- 20 reps
• CHEATING FRONT RAISE
• SPLIT JERK
• PRESSING JUMPING JACKS
• DUMBBELL V-UPS- 20 reps

Robber- 4 Positions

ROBBER: 4 POSITIONS- Reps will be outlined by therapist.

• ELBOWS AT SIDE
• 45 DEGREE POSITION
• 90 DEGREE POSITION
• 135 DEGREE POSITION

Dumbbell Warm Up- 10 Reps Each

DUMBBELL WARM-UPS: Use weight recommended by therapist; typically, weight will range anywhere from using 2# dumbbells up to 10#.

• VERTICAL CHOPS
• DIAGONAL CHOPS (10 reps each L and R)
• BIG CIRCLES (10 reps each CW and CCW)
• SPLIT JERKS (10 reps each L and R)
• PRESSING JUMPING JACKS

Posterior Capsule Stretch- 30 Second Hold, Complete 3 Reps

GENIE STRETCH

SIDELYING STRETCH ALSO KNOWN AS "THE SLEEPER STRETCH"

Meet Our Neighbors...

Our strip mall plaza is almost complete, so we thought it was about time that we introduced you to our next door neighbors. If you stand at our front door and look out into the parking lot, you will find Brasky's to our left and Lily's to our right. I will start with Brasky's. This is a little pub that opened about a month ago. Luke and I have already eaten over there a couple of times. I must say that I am a big fan of the Brasky Burger. According to the menu, it is one of kind. How could it not covered in bacon and your choice of three cheeses and then all deep fried? This is definitely not a burger for the health conscious! But, it sure is delicious!

If we head down the stereotypical path for a minute, you would probably assume that being female I would have tried the nail shop out before devouring a Brasky Burger. Well, you are wrong! These OSHA guidelines of having to wear a closed-toe shoe while at work has interfered with me enjoying a pedicure. Who wants smudgy toes? Not me. Now, Cheryl (our receptionist) has been over to Lily's a couple of times for a pedicure. Lily and her husband are just plain fun! In fact, they are the snoops of the plaza. If you want to know what is happening in our little strip, they are the ones to ask.

I am looking forward to what businesses might be part of the second phase of the "strip." There is a rumor that a Chicago style pizzeria might be moving in. I will definitely keep my fingers crossed.

It just dawned on me looking at past posts that I might not have the healthiest eating habits...cupcake balls,iced cookies, deep-fried burgers, and pizza. I think I am off to have my cholesterol checked. (A)

A New Program...Send a Friend

For those of you that can not read the fine print on the picture:

Do you know others dealing with pain every day? Do you know others who find it difficult to work or struggle to recover from an injury? Here's something you can do to help. Tell friends about Rock Valley Physical Therapy. Our Send-a-Friend program offers them a 15-minute assessment of their condition. Those valuable minutes will provide the information that makes a difference.


With an effective one-on-one treatment schedule, their pain can become a thing of the past. Rock Valley is the number one choice of medical professionals. So, when you send a friend to us for their assessment, they're in good company. Help those you care about get better. Tell them about Rock Valley Physical Therapy's 15-minute assessment.


That's the kind of thing good friends do. (A)