UNDERSTANDING YOUR NECK PAIN
In many situations, pain that develops in the neck can be associated with one of two major problems. The first is upper-back pain that begins to radiate into the neck. The second is arthritis. Physical therapy can be used to address both types of neck pain. Cervical arthritis causes frequent aches in the neck and shoulders. This pain is generally worse when there are sudden changes in weather or at the end of the day, and while over-the-counter medication may make the pain less severe, it won’t eliminate the pain entirely. The biggest problem posed by cervical arthritis is that the pain will typically cause a loss of range of motion in the neck, which actually increases your risk of injury as a result of a sudden movement and causes regular discomfort and frustration as you are not able to utilize your neck in the way you normally could. There are plenty of situations in which pain in the neck as a result of cervical arthritis grows so severe that it can cause chronic poor posture and even a reduction in height. Addressing the Core Problem The majority of neck and head pain can be helped with one simple strategy: strength building. It frequently happens that the absolute cause of the start of a pain in the neck or head is a result of poor posture or
quickened motion, and building core strength, as well as strength in the neck, can make a huge difference in your ability to handle tasks without experiencing chronic pain. Keep in mind that the neck and head are sensitive areas, so attempting to treat the pain at home can be dangerous and may not be effective. Working with a physical therapist is the safe way to ensure that you are practicing positive techniques to find relief from your aches and pains.
www.proactivephysicaltherapy.health
Exercise Essentials Try this movement if you are experiencing neck pain.
ONE PAN HEALTHY SAUSAGE & VEGGIES
• 1/4 teaspoon red pepper flakes, optional • 1 teaspoon paprika • 1/2 teaspoon garlic powder • 1 tablespoon dried oregano • 1 tablespoon dried parsley • 1/4 teaspoon salt • 1/4 teaspoon pepper • Serve with: fresh parsley, quinoa/rice, lots of freshly grated parmesan
• 2 cups (1 small) red potato • 3/4 pound green beans • 1 large head of broccoli (1.5 cups)
Relieves Neck Pain
www.simpleset.net
SCALENE STRETCH Place your hands overlapping on your breast bone. Next, tilt your head upwards and away from the affected side until a gentle stretch is felt along the front and side of your neck.
• 1.5 cups chopped bell peppers 2 large or 6-7 mini sweet bell peppers • 9 ounces smoked sausage I use turkey or chicken, not ground sausage • 6 tablespoons olive oil
1. Preheat the oven to 400 degrees. 2. Line a large sheet pan with foil or parchment paper. 3. Prep the veggies: chop the red potatoes (pretty small pieces here so they will be tender in time), trim the green beans and halve (see video above recipe), chop the broccoli, chop the peppers into thick squares, and coin the sausage in thick slices. 4. Place all the veggies and sausage on a sheet pan. Pour the olive oil and all the spices on top. Toss to evenly coat all the veggies and meat (I use this 15x21 inch sheet pan). 5. Bake 15 minutes, remove from the oven and flip/stir all the veggies around. Return to the oven and bake for another 10-15 minutes or until vegetables are crisp tender and sausage is browned. 6. If desired, sprinkle freshly grated Parmesan cheese over the veggies and sausage as soon as they come out of the oven. 7. Enjoy with rice or quinoa and fresh parsley if desired
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