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NEWSLETTER Your Resource for Health, Wellness & Caring For Your Body
OCTOBER 2025
How Posture Affects Neck and Shoulder Health
THEPHYSIOTHERAPYCENTER.COM
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NEWSLETTER Your Resource for Health, Wellness & Caring For Your Body
How Posture Affects Neck and Shoulder Health
Meet Maya, a middle-aged freelance graphic designer who spends most of her day working from her back balcony. While the views are beautiful, she still spends a great deal of time hunched over her laptop. Recently, Maya began experiencing persistent neck and shoulder pain. She ignored it at first, but then it gradually started to affect her quality of life. Little did she know that her laidback posture was a major part of the problem. This is the story of how Maya’s journey to better posture relieved her neck and shoulder pain and improved her overall well-being. The Postural Predicament At first glance, Maya’s workday might seem ideal. She can work from anywhere and loves to take advantage of our warm weather and relaxing sea breeze, especially when she’s on a deadline. Unfortunately, her posture was actually far from ideal. She rarely paid attention to how she sat or the position of her neck and shoulders. Like many people with sedentary jobs, she was unaware of the consequences poor posture could have on her health.
The Painful Wake-Up Call One day, Maya began experiencing nagging neck pain that radiated into her shoulders. At first, she dismissed it as stress-related tension (things had been busy), but the discomfort persisted. Worse, it started affecting her off-hours! The pain in her neck and shoulders made it hard for her to go for her morning swims, and hiking with her husband was out of the question. It was a wake-up call that something needed to change. Seeking Professional Help Frustrated by the persistent pain, Maya decided to consult one of the skilled physiotherapists at The Physiotherapy Center LTD. We began by comprehensively assessing her medical history, posture, and movement capabilities. Understanding the Impact of Poor Posture Her physiotherapist explained to Maya how her lackadaisical approach to work posture was contributing to her neck and shoulder pain. Sitting for prolonged periods at her rickety outdoor deck table, with her shoulders slouched forward and her head tilted down, had placed excessive strain on her neck and shoulder muscles. The therapist also noted that her spine’s natural curvature was affected, further contributing to her pain.
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NEWSLETTER Your Resource for Health, Wellness & Caring For Your Body
Maya’s physiotherapist developed a tailored treatment plan to address her posture-related issues. The program incorporated various techniques and treatments to improve her posture and reduce her pain: • Postural Education: We educated Maya about maintaining proper alignment during everyday activities, no matter how much she wants to soak up the sun during her workday. She still works from her balcony, but she learned to sit and stand with a straight back, aligning her head with her spine. • Exercises: We gave Maya a set of exercises to strengthen her neck, upper back, and core muscles while stretching tight muscles. These exercises were designed to address muscle imbalances contributing to her poor posture. • Manual Therapy: During therapy sessions, her physiotherapist used manual techniques to mobilize Maya’s spine and alleviate muscle tension. These hands- on interventions helped improve joint mobility and relieve pain. • Ergonomic Assessment: The therapist provided Maya with recommendations for her workplace setup: namely, investing in a sturdy worktable that was the right height for her body. She also purchased an ergonomic mouse and keyboard rather than depending on her trackpad. The Treatment Plan at The Physiotherapy Center LTD
Maya’s journey to better posture was not without its challenges. It required commitment, consistency, and a willingness to change her daily routine. However, over time, she began to experience significant improvements. As Maya diligently followed her exercise routine and ergonomic recommendations, her neck and shoulder pain gradually subsided. She felt more alert and focused, which increased productivity and allowed her to finish projects more quickly (giving her more time to hit the beach). Her improved mood and reduced stress levels were additional benefits of her posture-enhancing journey. Take Action Today for Better Posture and Health Maya’s success story serves as a valuable reminder of how posture affects neck and shoulder health. Poor posture can lead to a variety of musculoskeletal issues, especially in freelancers who spend a lot of time on their computers. However, individuals like Maya can significantly improve their posture and overall well-being with the right guidance and a commitment to change. If you are struggling with neck or shoulder pain, give The Physiotherapy Center LTD a call and schedule a consultation to get the relief you deserve! Sources: https://www.mdpi.com/2077-0383/10/24/5946 •https://www.ncbi.nlm.nih.gov/pmc/ articles/PMC5889545/ •https://www.bodyworkmovementtherapies.com/article/S1360- 8592(22)00076-6/fulltext • https://pudgefactor.com/easy-mini-halloween-pizzas/
THEPHYSIOTHERAPYCENTER.COM
CALL US AT 345.943.8700
NEWSLETTER Your Resource for Health, Wellness & Caring For Your Body
Stretching & Strengthening Exercises for Golfers
Furthermore, a stronger core leads to better balance, more control, and reduced risk of back pain. That said, building core strength means selecting the right exercises for your needs. We’ll work with you to design a core program to help you generate power without placing unnecessary stress on your spine. • Shoulder and Upper Back Stability: Golf requires repetitive use of the shoulders and upper back. Weakness in these areas often leads to fatigue, poor posture, and rotator cuff injuries, making them a crucial area to target as you work on cross-training. Our team can assess your upper back and shoulder strength and guide you through safe, customized strengthening routines. Staying Healthy on the Golf Course: Golfers can prevent injuries and play at their best with the right mix of mobility, core training, and strength work. At The Physiotherapy Center LTD, we work closely with our community to keep you moving comfortably. Whether you want to improve performance or ease aches from long days on the course, our team is here to help you enjoy every round. Contact us today to schedule your initial appointment.
Preventing Injuries on the Course Golf in the Cayman Islands is more than just a sport. With our warm breezes, turquoise waters, and palm-lined fairways, the course becomes a place to unwind and enjoy island living. However, golf is still a strenuous physical activity, and spending long hours golfing without proper conditioning can set you up for an injury. Building a cross-training routine that blends stretching, strengthening, and stability work helps you stay healthy and consistent in your game. At The Physiotherapy Center LTD, we help golfers of all ages and abilities find the right approach to staying strong and pain-free. Three Areas to Focus On When Building Your Routine • Mobility Work: Tight muscles, especially in the hips, shoulders, and back, can limit your range of motion and make swings less fluid. Stretching before and after you play helps reduce stiffness and protect against strains. Our physiotherapists can show you safe, effective stretches that target the areas golfers use most, helping you move more freely on the course. • Core Strength: A strong core is essential for any serious golfer, as it powers rotation during your swing.
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We Offer Telehealth Directions: Preheat the oven to 400°F and line a large rimmed baking sheet with non-stick foil. Cut six 4½ to 5-inch circles from flour tortillas and brush both sides with olive oil. Toast the tortillas in a skillet over medium heat for 2–3 minutes per side, until golden brown, then place them on the prepared baking sheet. From slices of mozzarella cheese, cut three baby ghosts, one friendly ghost, one Pac-Man ghost (using an egg-shaped cookie cutter and trimming the bottom with zigzags), and thin strips for a mummy design. Cut a Jack O’Lantern shape from cheddar cheese. Slice black olives to create toppings: halves for spider bodies, strips for legs, small circles for ghost eyes, larger slices for the mummy and Pac-Man ghost eyes, and small pieces for the Jack O’Lantern’s eyes and smile. Use mozzarella scraps to cut eyes and a mouth for the Jack O’Lantern, and a piece of bell pepper for the stem. Assemble your decorations: add olive eyes to the baby ghosts, eyes and mouth to the friendly ghost, sliced olive eyes to the Pac-Man ghost, mozzarella strips and olive eyes to the mummy, and the prepared face and stem to the Jack O’Lantern. Spread 2 teaspoons of pizza sauce on each tortilla crust, and top one with 2 tablespoons of shredded mozzarella cheese (for the spider). Bake all tortillas for 6 minutes. Remove from the oven, place the spider and other cheese cutouts on the pizzas, then return them to the oven for 1–2 minutes, just until the cheese begins to melt. • 1 slice Cheddar cheese • 4 large black olives • ¼ cup pizza sauce • 2 Tablespoons shredded mozzarella cheese Recipe Of The Month: Easy Mini Halloween Pizzas Ingredients: • 1 bell pepper • 3 10-inch flour tortillas • 2 teaspoons olive oil • 4 slices Mozzarella cheese
resilient. Since remote communication and treatment of patients reduce the number of health service visits, transport-related emissions and operational requirements emissions are reduced. In addition, fewer space demands can result in smaller health facilities, with concurrent reductions in construction materials, energy and water consumption, waste, and overall environmental impact.”
“Telehealth involves using telecommunications and virtual technology to deliver healthcare outside of traditional healthcare facilities. Telehealth, which requires access only to telecommunications, is the most basic element of “eHealth,” which uses a broader range of information and communication technologies (ICTs). Telehealth examples include virtual home health care, where patients such as the chronically ill or the elderly may receive guidance in specific procedures while remaining at home. Telehealth has also made it easier for healthcare workers in remote field settings to obtain advice from professionals elsewhere in diagnosis, care, and referral of patients. Training can sometimes also be delivered via telehealth schemes or related technologies such as eHealth, which uses small computers and the internet. Well-designed telehealth schemes can improve healthcare access and outcomes, particularly for chronic disease treatment and vulnerable groups. Not only do they reduce demands on crowded facilities, but they also create cost savings and make the health sector more
From: Health and sustainable development – https://www.who.int/sustainable-development/ health-sector/strategies/telehealth/en/
To ensure you have a great appointment, please check the following: • Camera Position & Location: Your camera should be set up to allow you to move around and remain visible to your physiotherapist. • Device Power Source: It is best to have the device plugged in. • Audio: Consider using earbuds or Bluetooth headsets for more precise sound. • Internet Connection: It should be 15Mbps or higher. You may check your internet connection at fast.com. • Environment: A quiet private space free of distraction is recommended so that you will be more focused.
THEPHYSIOTHERAPYCENTER.COM
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