A Tale of Two Patients: One Who Strength- Trained, and One Who Didn’t
much. We gave her a similar diagnosis: a strained neck muscle brought on by improper posture and prolonged sitting. We also provided her with acute pain relief. The difference? Sarah was able to continue her treatment with a six-week therapeutic exercise program. We met with Sarah twice weekly to guide her through a custom set of targeted neck, shoulder, and upper back exercises. We started with gentle stretches and mobility work before progressing to resistance training exercises. With the help of some dumbbells and an exercise band, Sarah built strength through her upper body, providing her neck with the support it needed. We also helped Sarah set up her workstation to be more ergonomic, including adjusting the height of her computer monitor and rearranging her keyboard. And we gave her some tips for maintaining postural awareness throughout the day. The result? After six weeks, Sarah’s neck pain was entirely resolved — and she didn’t have to seek additional treatment! Ready To Attack Your Neck Pain at the Source? If you’re struggling with persistent neck pain, physical therapy at FYZICAL can help you find lasting relief. Just as we did with Ally and Sarah, we’ll assess your symptoms and develop a customized treatment plan that seeks to resolve your neck pain altogether. Call us today to get started!
Ally’s Story: No Time for Strength-Training Ally was a receptionist who spent long days typing on a computer, answering the phone, and doing other clerical work. She started to notice a slight pain in her neck while she was at work. Although she ignored it at first, the pain persisted. She knew she needed to seek help. Ally made an appointment with us, where we took her through a comprehensive assessment, including several movement and functional screens. We determined that she had strained the soft tissue in her neck due to her sedentary job. We started Ally’s treatment with acute pain management using manual therapy techniques and some gentle mobility stretches, which did help her immediate symptoms. However, we knew it wouldn’t be enough to fully resolve her pain, so we suggested she begin a multi-week therapeutic exercise program to restore strength in her upper back and shoulders, helping to reduce the strain on her neck. Unfortunately, Ally had decided to go back to school, and between work, her classes, and her family, she simply didn’t have time for physical therapy. So, while we were able to help Ally in the short term, her pain persisted in the long term, eventually landing her back in our clinic a year later. Sarah’s Story: A Strength Training Program Sarah’s situation was very similar to Ally’s. She was a marketing assistant who also spent a great deal of time on both her laptop and a mobile phone, and she also experienced a gradual onset of neck pain. And, like Ally, she paid us a visit when it became too
Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723111/• https://www.ncbi.nlm.nih.gov/pmc/ articles/PMC6093121/
Crispy Tofu with Peanut Sauce & Cabbage Slaw
Crispy Tofu • 14 oz extra-firm tofu • 2 tbsp avocado oil Cabbage-Carrot Slaw • ½ of a red cabbage • 2 to 3 medium carrots • ½ cup cilantro, chopped • 2 tbsp fresh lime juice • 1 tbsp extra virgin olive oil • 1 tbsp toasted sesame oil • salt & pepper Peanut Sauce • 4 tbsp creamy peanut butter • 1 tbsp agave nectar • 1 tbsp fresh lime juice • 2 tsp soy sauce • 2 tsp toasted sesame oil • 1/2 tsp red pepper flakes • 3 tbsp water
Directions: Pat dry the excess water from the block of tofu. Slice the tofu widthwise into 1/3 to 1/2- inch thick slices (about 10 slabs on a 14-ounce block). Dab with paper towels to get rid of some excess water. Heat the 2 tbsps of oil in a large nonstick frying pan over medium-high heat. Once the oil is hot, add the tofu slices. Cook for 6 to 8 minutes, gently moving them around the pan as needed to coat evenly in the oil, or until the bottom is golden browned. Stand back to avoid oil sputter. Using a spatula, flip the tofu and cook for 4 to 6 minutes on the other side. Meanwhile, make the slaw. Shred the cabbage and carrots (using a mandoline,
box grater, or food processor shredding disc). Transfer the cabbage and carrots to a large bowl, and add the cilantro. In a small bowl, whisk together the olive oil, sesame oil, lime juice, ½ tsp sea salt, and black pepper to taste. Pour the vinaigrette on top of the slaw and toss well to coat. Add a final squeeze of lime juice or a sprinkle of salt and pepper, if needed. Meanwhile, make the peanut sauce. Add the peanut butter to a bowl, along with the agave, lime juice, soy sauce, 1 tsp of sesame oil, and red pepper flakes. Whisk well to combine until smooth. Taste, adding the additional tsp of sesame oil, if desired. Stream in the water, a tbsp at a time, and whisk until the sauce is pourable but still thick.
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