Health & Fitness Newsletter by Full Potential Physical Therapy
FULL POTENTIAL NEWS
April, 2018
“Is Your Upper Back Strong Enough?” STRONG SHOULDERS RELIEVE HEADACHES
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)
INSIDE: � Strong Shoulders Relieve Headaches � 3 Natural Ways To Relieve Headaches � Exercise Essentials
� Healthy Recipe � Patient Success
Health & Fitness
The Newsletter About Achieving and Maintaining Optimal Well-Being April, 2018 “Feel Younger. Get Stronger.” STRONG SHOULDERS RELIEVE HEADACHES
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 With forward slouching posture during sitting and standing, the middle and lower trapezius muscles become chronically stretched out. This results in weakness and an inability to correctly support your posture. Throughout the day as you use your head, neck and shoulders, the upper trapezius 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. However, improving the cervical (neck) and upper back motions can easily be accomplished with the right physical therapy. Furthermore, our physical therapists can quickly pinpoint the specific muscle groups to target to restore normal posture and function. The result is long-lasting headache relief, where you can finally stop taking the 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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Pain Relief “Start Your Journey To A Pain Free Life!” 3 NATURAL WAYS TO RELIEVE HEADACHES
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 down / up. 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.
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.
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Patient Success
I am having much less leg and knee pain! “My balance has improved and I am feeling more confident with getting around because of that. I am having much less leg and knee pain. Full Potential staff is friendly and very knowledgeable regarding health and my condition.” - Holly B.
I have regained strength and the ability to climb stairs normally again! “I have regained strength and the ability to climb stairs normally again. I have also regained confidence in accomplishing my physical goals. The staff; everyone is caring and concerned. From BJ to Joel to Diane, they made me feel welcomed and were always willing to work with where I was at to meet my goals.” - Marcia W.
Healthy Recipe
Chicken Tortilla Soup
INGREDIENTS • 2 tablespoons vegetable oil • 1 small onion, diced • 2 tablespoons minced garlic • 2 jalapenos, finely diced
• 3 chicken breasts, boneless • 2 limes • Salt & black pepper • 1 cup chopped cilantro leaves • One 8-inch flour tortilla • 1 avocado • 1 cup shredded Monterrey cheese
• 6 cups low-sodium chicken broth • One 14.5-ounce can diced tomatoes • One 14.5-ounce can black beans,
INSTRUCTIONS In a large saucepan heat the vegetable oil. Add the onions and cook for 2 minutes. Once the onions have softened add the garlic and jalepenos and cook for another minute. Pour the chicken broth, tomatoes and beans into the pot and bring to a boil. Once at a boil lower heat to simmer and add your chicken breasts. Cook the chicken for 20 to 25 minutes. Once chicken is cooked remove from pot. When cool enough to handle shred it and set it aside. Add lime juice and fresh cilantro to the pot. In a serving bowl add a mound of shredded chicken. Ladle soup over chicken and top with a lime wedge, grilled tortilla strips, avocado slices and cheese.
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Full Potential News
Meet a New Staff Member!
We are expanding our staff, meet Brooke Meidema! BROOKE MEIDEMA Brooke graduated from Grand Valley State University with a Doctorate of Physical Therapy and Bachelor’s in Biomedical Science. She has since completed a fellowship training program in Applied Functional Science through the Gray Institute. This has increased her knowledge and skillset on how to treat the body from head to toe. She especially enjoys working with those experiencing shoulder, low back, and lower extremity pain. After practicing for a few years in Traverse City, Brooke and her husband returned to West Michigan. She loves being a mother to her son, Gideon, as well as cuddling with her dog, Rio (also known as Miss Mama). In her spare-time she enjoys running, reading a good book, and baking.
Welcome Emily Geurink, PTA
EMILY GEURINK Emily graduated from Baker College of Muskegon in 2017 with an Associate’s of Applied Science as a Licensed Physical Therapist Assistant. She also has a Bachelor’s Degree in Athletic Training, which she earned from Grand Valley State University in 2015. Her wide variety of clinical experiences include: outpatient, inpatient, sub-acute, and local high schools. Emily has a passion for getting to the root of people’s pain and getting them returned to activities they love doing. Emily was born and raised in West Michigan, and loves being able to call this beautiful area her home. She enjoys spending time with her husband, hanging out with family and friends, reading, being outside, and watching movies.
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Outstanding relief for your aches... Try these simple exercises to keep you moving... Exercise Essentials
SCAPULAR RETRACTION Squeeze shoulder blades together and down- hold for 3 seconds. Repeat 10 times. Relieves Neck Pain
Stretches Tight Muscles PRONE THORACIC EXTENSION Squeeze shoulder blades together and lift head and shoulders off table. Repeat 10 times
Exercisescopyrightof
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Always consult your physical therapist or physician before starting exercises you are unsure of doing.
Who do you know that needs our help?
At Full Potential, we know that a referral from our patients is the biggest compliment. Let us thank you with these 3 simple steps! 1. Start by handing out the referral cards located at our front desk to your friends and family that are in need of our help! 2. The card with your name on the back must be returned to us at their first appointment! 3. You win! Come in to claim your prize!
PLAY THE REFERRAL GAME!
READY. SET. GO! Thank you to the following for referring your friends and family!
• Bill VanBruggen • Rita Nykamp • Melody Freckman
• Lynda Redder • Bev DePree • Martha Woltman
• Patti Schonfeld • Carlene Ramirez • Ann Nieuwkoop
• Judy Allen • Melody Freckman • Michael Tubbs
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