in Prescott vaLLey, caLL: (928)
759-5940
For More inForMation: www.yrmc.org
WARM-UP
Stand with feet shoulder-width apart. Bend from the waist,
leaning forward as far as you can but keeping your head
above your waist. Rotate each arm 20 times. Lean to
your right side and repeat the arm rotations; repeat entire
No Tax Dollars Used: Yavapai Regional Medical Center is a full-service, not-for-profit commusequence, leaning to your left. Shrug your shoulders,
nity hospital that relies
on patient revenues
and community support for all of its funding.
30 MINUTES
TOsolely
BETTER
HEALTH
bringing them close to your ears; repeat five times.
We are proud of the fact that no property taxes have ever been levied to fund YRMC programs
T
or pay for capital improvements.
ake at least 30 minutes to boost your immune system,
energy level and well-being. Start with the exercises
described below, but check with your doctor first. Slowly
increase repetitions, add other moves and incorporate 10
minutes of aerobic activities such as walking, jogging,
cycling and swimming. Don’t forget indoor aerobic
activities, such as jumping jacks, running in place, stair
climbing and jumping rope.
LEG LIFTS
• Lie on your right side. Bend your right leg at a 90-degree
angle. Raise your left leg to a 45-degree angle, keeping the
foot flexed, and lower to just above the floor. Repeat five
times. Turn and repeat sequence on the other side.
• Lie on your right side, supporting your upper body on
your right forearm. Bend your left leg, keeping your left
foot flat on the floor in front of you, and hold onto your left
knee with your left hand. Lift right leg to a 45-degree angle,
keeping the foot flexed, and lower to just above the floor.
Do five lifts; turn to other side and repeat.
STOMACH CRUNCHES
Lie on your back. Clasp your hands behind your head,
shoulders pointing up. Slowly raise your upper body until
your shoulder blades are off the floor. Slowly return to
floor. Repeat 10 times.
ARM STRENGTHENERS
Get on your hands and knees for this easier version of the
classic push-up. Your knees should be slightly behind your
hips. Pointing your fingers forward, bend your arms to
lower your chest slowly to within three inches of the floor.
Do five repetitions.
8 February 2016
pccnews