Health & Wellness NEWSLETTER
IS YOUR UPPER BACK STRONG ENOUGH? HEADACHE RELIEF
Have you ever felt a pounding headache start to come on, especially later in the day? This is sign of muscle spasms in the neck and scalp as a result of abnormal stress and strain. Believe it or not, this could be caused by poor shoulder and upper back strength. (continued inside)
Health & Wellness NEWSLETTER
DON’T LET A HEADACHE RUIN YOUR DAY OF FUN
INSIDE: • 3 Natural Ways to Relieve Headaches • 4 Simple Ways To Make Hydration A Habit • Relieve Aches & Pain In Minutes • Natural Pain Relief For TMJ/TMJD Pain
and other neck muscles become overused. This can then cause spasms of the arteries in the upper neck and scalp (vasospasms), which is one of the main symptoms of a headache. Over time this unfortunate cycle of poor posture, weakness, spasms, and headaches can lead to long-term changes in the neck structures, even early arthritis. Improving cervical (neck) and upper back motions can easily be accomplished with the right physical therapy. Our physical therapists can quickly pinpoint the specific muscle groups to target and help restore normal posture and function. The result is long-lasting headache relief, where you can finally stop taking Advil or Tylenol. Call us today to discover how we can help your neck move freely and get rid of those headaches for good!
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Your trapezius muscles form a large triangle that start from the base of your skull, connecting all along the spine from the upper neck down to your mid back. They extend out to the tip of your shoulder blades, forming the triangle. The trapezius muscles are split up into three groups: the upper, middle and lower trapezius. We commonly notice the upper trapezius muscle getting tight and sore. Poor posture is to blame. Forward slouching posture when sitting and standing can cause the middle and lower trapezius muscles to become chronically stretched out. This can result in weakness and an inability to correctly support your posture. Throughout the day as you use your head, neck, and shoulders, the upper trapezius
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YOU DO NOT NEED A DOCTOR’S PRESCRIPTION TO SEEK PHYSICAL THERAPY. IN THE STATE OF VIRGINIA YOU HAVE DIRECT ACCESS TO PHYSICAL THERAPY.
3 NATURAL WAYS TO RELIEVE HEADACHES
1. Improve your posture Most headaches are caused by poor mechanics of the neck and upper back joints. Evaluate the way you sit at a desk, at home and how you carry yourself when walking. The simplest way to improve your posture is to pretend you have a string gently pulling you upward from the top of your head. 2. Strengthen your shoulders and upper back By improving the muscle support of the mid and upper back, your body can cope with normal everyday reaching tasks. This decreases the strain on the neck muscles and allows you to move more naturally. At first, when exercising these weakened areas, your headaches may continue to be variable. However, after several weeks of exercising the shoulder and upper back muscles, your headaches will improve. 3. Improve your flexibility The neck is made up of 14 joints that rely on a complex series of over 50 muscles to help you move. Muscles and tendons need to be flexible and elastic to help your neck joints move in the proper sequence. Take time during the day to gently stretch your neck side to side, rotating and moving up and down. Improving your chest and upper back flexibility, helps to restore normal posture and reduce strain to the neck. After all, you are balancing the weight of a bowling ball on top of your neck.
Naturally relieve your headaches, neck, upper back or shoulder pain with physical therapy. Physical therapy is the only medical science that works on these 3 natural ways to restore your body to better posture, flexibility and strength. Call us today to learn more about our special programs that help you live your life headache and pain free.
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PATIENT SUCCESS SPOTLIGHTS
HEALTHY RECIPE: PITAYA SMOOTHIE BOWLS
“I cannot say enough good things about Dr. Heather Brumfield and all the other PTs at Centra Rehab. Their knowledge of my complex medical issues is a rare blessing, and they display compassion, patience, and friendliness. I highly recommend them!” - H. Waddell, Lynchburg, VA “The staff at Centra Rehabilitation Atherholt are professional, friendly and empathetic. I’m a cancer survivor and my oncologist referred me to this rehab provider to help me build up my strength and coordination. After a few weeks of rehab I have seen a marked improvement in my endurance, strength and coordination. Completing my physical therapy at Centra has improved my quality of life. I strongly recommend Centra Rehabilitation!” - R. Reyes - Lynchburg, VA
INGREDIENTS • 2/3 cup frozen pineapple chunks • 1 tablespoon light agave nectar • ⅛ teaspoon salt • 1 cup cubed fresh pink pitaya (dragon fruit), divided
• ¼ cup chia seeds • ¼ cup sliced fresh strawberries
• ¼ cup sliced banana • 2 tablespoons toasted
unsweetened shredded coconut • 2 tablespoons toasted unsalted pistachios
DIRECTIONS Combine pineapple, agave, salt and ¾ cup pitaya in a blender; puree until smooth, about 30 seconds. Stir in chia. Transfer to two bowls; chill for 15 minutes. Top each bowl with strawberries, banana, coconut, pistachios and the remaining ¼ cup pitaya.
NATURAL PAIN RELIEF FOR TMJ PAIN Get Relief For Jaw, Face And Ear Pain. Do you suffer from jaw pain, headaches, painful chewing, or clicking and popping in your jaw? These could all be signs and symptoms of temporomandibular joint dysfunction, or TMJD. The temporomandibular joint is essentially where your jaw meets your skull It is one of the most complex joints in the body and can be affected by neck and head position, eating or chewing certain foods, habitual postures or positions, and direct trauma. It is also often associated with stress and poor sleep habits. Grinding the teeth or clenching the jaw during sleep are also common causes of TMJD and your dentist might be the first person to make you aware that you have this syndrome based on the wear pattern on your teeth. Other symptoms of TMJD may include neck pain, ear ache or pressure, aching or tingling around the ear, face, or jaw, or even pain in the teeth.
What Causes TMJ Syndrome? Multiple factors contribute to the muscle tightness and dysfunction that characterize this condition. Most often, poor posture and neck alignment change the pull of the muscles that make your jaw move. This causes painful grinding and irritation of the TMJ. Other causes may include: • Poor alignment of or trauma to the teeth or jaw • Teeth grinding • Poor posture • Arthritis or other inflammatory musculoskeletal disorders • Excessive gum chewing • Stress A lot can be done to help TMJ, first starting with a thorough evaluation of your problem with our expert physical therapists. Once the root cause of your problem has been discovered, a comprehensive plan can be developed to quickly relieve your pain and restore natural movement to your TMJ. Furthermore, our physical therapists will teach you techniques for regaining normal jaw movement for long lasting results.
The focus of physical therapy for TMJD is relaxation, gentle movement and releasing tight muscles. In most cases, physical therapy can resolve TMJD and rarely is surgery needed. At Centra Rehabilitation, we will teach you one major exercise that will immediately unload the pressure from your TMJ which will lead to pain relief. We will equip you with techniques on how to relax and strengthen weak facial muscles, restore balance and improve mobility so you can get back to doing what you love. The goal is tomake you better as quickly as possible. Our physical therapists will create a specific plan tailored to your particular case and timeline. Your participation is necessary for a good outcome. Clinical research shows that by following your specific treatment plan, you will get better faster, which translates to fewer visits, less costs and more time to do what you love. At Centra Rehabilitation, we help you reach your goal.
Attention Pain Sufferers!
Do You Have Difficulty With Pain?
• Decrease your pain • Increase your strength • Increase your activity level We can help:
• Increase your flexibility • Improve your health • Get back to living
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4 SIMPLE WAYS TO MAKE HYDRATION A HABIT
Don’t Forget To Stay Hydrated This Summer! Many people are so busy that they barely have time to eat, let alone pause for a water break, and you may find that you often go hours and hours without quenching your thirst. But staying hydrated has real advantages, including helping you maintain your energy and focus. It’s important to give your drinking habits the attention they deserve. Here are some simple ways to stay hydrated this summer. 1. Always carry a water bottle. If you have a bottle within arm’s reach, it’s very likely that you’ll mindlessly sip from it throughout the day, without having to make a conscious effort. 2. When you’re feeling frazzled, grab a glass of cold water. Studies show that people instantly feel more alert after drinking H2O. 3. Sip on a mug of herbal tea every evening. If you make this a habit, you’ll add an extra cup of fluid to your body every single day. 4. Eat a diet rich in whole foods. By eating foods like vegetables, fruits, and yogurt, you’ll automatically up your fluid intake. If you’re an elderly adult, it’s especially important to pay attention to hydration. Aging impairs the body’s natural thirst mechanisms, which makes it easier to become dehydrated.These tips shouldmake hydration a habit in your life. Remember to always keep awater bottle as a physical reminder to drink even if you’re not thirsty. VISIT A CENTRA LOCATION NEAR YOU!
Jamerson Family YMCA
Centra Virginia Baptist Hospital
Center for Pelvic Health
Centra Lynchburg Medical Center
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Relieve Aches & Pain In Minutes Without Pain Medication! Try these movements if you are experiencing pain.
SCAPULAR ADDUCTION/CHEST RAISE Lift chest bone up and out, let shoulders fall down and back gently. Be careful not to arch your back. Hold for 10 seconds 10 times, repeat 3-4 times throughout the day.
STANDING EXTENSIONS While standing, place your hands on your hips and lean back to arch your back.
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
Discover How To Live Pain-Free
At Centra Rehabilitation, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to call Centra Rehabilitation if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury
We have excellent outcomes. We get patients more positive change in function with fewer visits than expected! We save patients time and money!
Effectiveness of Outcomes 11.7 National Benchmark 16.4 Centra
of national predicted effectiveness of outcomes (change in functional score)
Efficiency of Care
of national predicted efficiency of care (number of patient visits)
11.4 National Benchmark 9.4 Centra
Not to mention, we rate in predicted patient satisfaction
Better outcomes + fewer visits = fewer healthcare dollars spent on your patientPage 1 Page 2 Page 3 Page 4 Page 5 Page 6
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