SportAndSpineTherapyOfMarin_A Neck Ahead of Chronic Pain

TANYA FREDRICKS ,MPT STAFF SPOTLIGHT

NECK PAIN FEATURED CONDITION Do you have trouble sitting up straight in your chair at work, tilting your head down to tie your shoes, or even lying down at night to go to sleep? You use your neck throughout the day for everydaymovements.Anypainful sensations can make even the simplest day-to-day functions difficult. WhyDoIHaveNeckPain? Themostcommoncauseofneck pain is damage to the tissues or bone structures in the neck. This can be caused by a sudden injuryor itmaydevelopover time fromrepetitiveoveruse.However, certain degenerative conditions can also lead to neck pain. Neckpain typicallyruns from the base of the skull to the top of the shoulder blades, settling in the back of the neck. The severity of the pain varies from person to person – some report feeling a constant dull ache, while others feel sharp and stabbing pains. PhysicalTherapyCanHelp Your physical therapist will conduct a physical evaluation to

Beginning with a Bachelor of Science degree in Exercise Physiology from the UC Davis in 1989,Tanyamovedontograduate school at the University of the Pacific where she graduated withaMaster’sdegree inPhysical Therapy.Tanyastartedhercareer with Sonoma Valley Hospital outpatient Orthopedics, where sheworkedwithavarietyofages and diagnoses. She then moved on to Presidio Sport and Medicine in San Francisco, CA, treating primarily athletes. After a long hiatus raising children, Tanya returned to PT, now working part-time for Sport and Spine Therapy of Marin in San Anselmo,CA.Tanyahasbeenarunnerforover30years,competing 10+ years in the Pacific Association Grand Prix Running Series for Tamalpa Runners and Adidas Transports teams. Currently, she competes in road and stage races for the local Master’s Racing Team, Thirstybear Cycling p/b Akamai. At Sport and Spine Therapy of Marin, we value our patients and are dedicated to providing the highest quality of physical therapy services as we treat the whole patient, not just the specific injury. Schedule an appointment today by giving us a call! San Anselmo: 415-457-4454 | Novato: 415-898-1311 Print sudoku http://1sudoku.com 3 7 1 8 2 9 7 2 6 8 4

analyzetherangeofmotioninyour neck, as well as any limitations you have as a result of the pain. After diagnosing your condition, an individualized treatment plan will be designed for you. Your physical therapist will work with you to understand the goals and expectations of each step in your treatment plan, with the main focus of overcoming your neck painandrecoveringasquicklyas possible. Treatments typically include manual or “hands-on” therapy, special techniques designed to reduce the stiffness of your neck and improve range of motion. Targeted exercises will help build, strengthen, and improve the muscles and tissues in your neck. Improvingyourposturewill also aid in the recovery of your neckmusclesandavoidre-injury in the future. Call us today for a consultation and we’ll provide you with a personalized treatment plan to help get you back to being pain- free 4 5 1 1 7 7 3 6 5 2 1 5 1

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http://1sudoku.com MIND EXERCISE: SUDOKU n° 329837 - LevelHard

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Healthy Recipe: Sweet & Sour Cauliflower • 5-6 cups cauliflower florets 7 9 3

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• 1/2 cup apple cider vinegar • 1 tsp garlic powder • 1/2 tsp onion salt

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• 3 tbsp vegetable oil • 1/3 cup corn starch

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• 1/4 cup ketchup • 1 tbsp cornstarch • 2 tbsp cold water 3 5

• 3-4 cups steamed rice, for serving • thinlyslicedgreenonions forgarnish • 3/4 cup sugar • 2 tbsp soy sauce

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Preheat oven to 425 degrees. Toss cauliflower and oil in a ziplock bag. Add corn starch and toss to coat again. Transfer cauliflower to a greased baking sheet. Bake for 15-20 min until cauliflower starts to brown on the bottom. Switch oven to broil and cook on high for 3-4 minutes just until tops start to brown. Combine sugar, vinegar, soy sauce, garlic powder, onion salt, and ketchup in a medium sauce pan. Stir and bring to a boil. Whisk together corn starch and cold water in a small bowl until dissolved. Add to pan and stir until thickened, then reduce to low heat. Combine roasted cauliflower and sauce. Serve with steamed rice and top with sliced green onions. www.lecremedelacrumb.com/baked-sweet-sour-cauliflower 5 7 6 9 1 3 http://1sudoku.com 7 5 2 6 9 1

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n°3996 - LevelHard

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3 6 1 9 5 7 3 4 The rules of the game are simple: each of the nine blocks has to contain all the numbers 1-9 within its squares. Each number can only appear once in a row, column or box. 2

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STAY A NECK AHEAD OF PAIN: CALL US TODAY! San Anselmo: 415-457-4454 • Novato: 415-898-1311 7 2 9 4 3 2 6

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www.sstmarin.com

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