Four basic tests can tell you a lot. Does your neck ache towards the end of the day? Do you often end up with nagging headaches? While you might think it’s only due to stress, it may also be a result of your daily posture.
FULL POTENTIAL NEWS
May 2019
P U T A L I T T L E S H O U L D E R I N T O I T
INSIDE: � Exercise & Mental Health � Exercise Essentials � Upcoming Workshop! � Healthy Recipe
How To Relieve Neck Pain And Headaches By Strengthening Your Shoulders
Health & Fitness
May 2019
The Newsletter About Achieving and Maintaining Optimal Well-Being
ARE YOUR SHOULDERS GETTING WEAKER? Four basic tests can tell you a lot. Does your neck ache towards the end of the day? Do you often end up with nagging headaches? While you might think it’s only due to stress, it may also be a result of your daily posture. When we use our arms throughout the day, the shoulder muscles get tired, leading us to use our neck muscles as a substitute. A sure sign of this is when you notice your shoulders rising up closer to your ears. You may also find your spine rounding forward. The sooner our shoulder muscles fatigue, and the more rounded forward we end up, the sooner we notice headaches and neck pain. Begin this exercises while sitting at your workstation, your home computer, or the dinner table in your normal posture: 1. Try to raise both arms up in front and continue overhead without moving your spine. If you can’t get full shoulder motion or have pain, you probably end up slouched without realizing it. 2. Try to roll your shoulders down and back without moving your spine. If you feel this is difficult to do, your muscles are probably keeping your shoulders elevated. PUT A LITTLE SHOULDER INTO IT Think this might be you? Here are 4 BASIC TESTS to try at the end of the day! How To Relieve Neck Pain And Headaches By Strengthening Your Shoulders
3. Raise your arms up and out to the side like a “jumping jack” without moving your spine. If you have pain, you will probably end up slouched without realizing it. 4. Try to clasp your hands behind your back. Now raise your arms up behind you. If you are unable to raise them very far, you have limited shoulder, spine or chest mobility. Now repeat these tests while sitting up straight and allow the spine to move. Compare the difference in your shoulder motions or pain. Of course, self-testing at home is an imperfect way to determine if your headaches and neck pain are coming from poor posture or other shoulder issues. They just show you where your body as limited movement, which may be causing your problems. Handling any problem sooner rather than later, leads to better results and preventing long-term damage, such as arthritis. If you suffer from neck pain, headaches, or shoulder pain, don’t let it linger and cause more damage. Call us today to speak with your physical therapist, or schedule a visit with us for a more complete evaluation.
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Exercise Has Mental Health Benefits
E XERC I SE & MENTAL HE ALTH
EXERCISE AND ADHD. Exercising regularly is one of the easiest and most effective ways to reduce the symptoms of ADHD and improve concentration, motivation, memory, and mood. Physical activity immediately boosts the brain’s dopamine, norepinephrine, and serotonin levels—all of which affect focus and attention. EXERCISE AND PTSD AND TRAUMA. Evidence suggests that by really focusing on your body and how it feels as you exercise, you can actually help your nervous system become “unstuck” and begin to move out of the immobilization stress response that characterizes PTSD or trauma. Instead of thinking about other things, pay close attention to the physical sensations in your joints and muscles, even your insides as your body moves. Exercises that involve cross movement and that engage both arms and legs—such as walking (especially in sand), running, swimming, weight training, or dancing—are some of your best choices. Outdoor activities like hiking, sailing, mountain biking, rock climbing, whitewater rafting, and skiing (downhill and cross-country) have also been shown to reduce the symptoms of PTSD. When you’re under the cloud of an emotional disorder and haven’t exercised for a long time, setting yourself extravagant goals like completing a marathon or working out for an hour every morning will only leave youmore despondent if you fall short. Better to set yourself achievable goals and build up from there.
Spring is the perfect time to start exercising outdoors and enjoy the warmer weather. While some people are easily motivated to work out and take advantage of the spring season, many feel little motivation to even go outside for a morning run or walk, even to the point of feeling too depressed to go outside; however, exercise may just be the best medicine for this mind-set. Exercise is proven to promote mental health, helping relieve the effects of depression as well as anxiety, ADHD, and even PTSD and trauma. EXERCISE AND DEPRESSION. Maintaining an exercise schedule can prevent you from relapsing. It promotes all kinds of changes in the brain, including neural growth, reduced inflammation, and new activity patterns that promote feelings of calm and well-being. It also releases endorphins, powerful chemicals in your brain that energize your spirits and make you feel good. Exercise can also serve as a distraction, allowing you to find some quiet time to break out of the cycle of negative thoughts that feed depression. EXERCISE AND ANXIETY. Anything that gets you moving can help, but you’ll get a bigger benefit if you pay attention instead of zoning out. By adding this mindfulness element—really focusing on your body and how it feels as you exercise—you’ll not only improve your physical condition faster, but you may also be able to interrupt the flow of constant worries running through your head.
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We Did It Again!
Full Potential PTBest of TheBest For 3rdYear InaRow! We are excited to announce that we have won for the THIRD year in a row Best of the Best for the Physical Therapy Clinic category! It doesn’t end there, our very own, William (BJ) Johnson won the Best of the Best Physical Therapist. We can’t thank our community enough for their support and all of their votes! We look forward to another year of serving you!
Practice News
You Help Us, Help Others Who Do You Know That Needs Our Help?
PLAY THE REFERRAL GAME! 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!
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
• Michael Tubbs • Kerri Stoel • Ruby Kickert • Amanda Dykhouse • Angela Eding
• Darrin Dreyer • Jeremy Smith
Practice News
Attention Back Pain & Sciatica Sufferers! June 20 @ 7 PM • Full Potential “Learn To Manage Low Back Pain & Sciatica Without Medication, Injections, or Surgery!” THIS FREE WORKSHOP IS FOR YOU IF: 1. You’ve missed work due to sciatica or back pain 2. You’ve missed out on family vacation or activities you love because you’re afraid of aggravating your sciatica 3. You’ve found yourself worrying more about your pain, numbness, and tingling rather than living your life. 4. You’ve TRIED EVERYTHING and just want to get back to normal. We have limited spots available and space will fill up fast, so register now to avoid missing out. Call 616.392.2172 today and sign up!
Healthy Recipe
B L A C K E N E D C H I C K E N W I T H AV O C AD O C R E AM S AU C E
INGREDIENTS • 4 (4 oz) chicken breasts • 2 tbsp blackened seasoning • ½ cup plain, Greek yogurt • ½ avocado
• 1 tsp lemon juice • ½ tsp garlic powder • 1 tsp salt • 2 tbsp green onions, thinly sliced
INSTRUCTIONS Place the chicken breasts and blackened seasoning in a large resealable bag. Seal and shake a few times to evenly coat the chicken. Lightly coat a large skillet with nonstick cooking spray and heat over medium-high heat. Add the chicken and cook until cooked through, 4-6 minutes per side. Meanwhile, in a food processor, combine the yogurt, avocado, lemon juice, garlic powder, and salt and pulse until smooth and creamy. To serve, top each chicken breast with 2 tablespoons of the creamy avocado sauce and garnish with ½ tablespoon green onions.
Outstanding relief for your neck & shoulders Try these simple exercises to keep you moving... Exercise Essentials
Relieves Shoulder Pain
Relieves Neck Pain
Neck Side Flexion Stretch Sit with good posture. Slowly lower your ear towards your shoulder as far as you comfortably can. Then, use your arm to guide your head slightly further until you feel a gentle stretch in your neck. Return to starting position. Repeat 6-10 times.
Shoulder D2 Pattern Stand with good posture with your arm across your body, your hand rotated in, thumb pointed down. Bring your arm up and across your body diagonally. As you do, rotate your hand outward. Finish with your hand above your head and out to the side. Repeat 6-10 times for both shoulders.
Exercisescopyrightof
www.simpleset.net
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program It’s time to get Full Potential Physical Therapy 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 PAIN FREE DISCOVER HOW TO LIVE At Full Potential Physical Therapy, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions.
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