Wood Associates Physical Therapy Newsletter
THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY NEWSLET TER IS YOUR HEAD & NECK PAIN RELATED?
If you experience frequent headaches, you know how painful and distracting they can be. Perhaps they develop in the middle of the workday, in the evening when you are trying to relax, or first thing in the morning when you are trying to pay attention during a meeting. (continued inside)
DETAILS INSIDE DIRECT ACCESS TO PHYSICAL THERAPY
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THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY NEWSLET TER IS YOUR HEAD & NECK PAIN RELATED?
INSIDE : • Uncover The Root Of Your Neck Pain • 5 Healthy-Eating Resolutions
• Exercise Of The Month • Practice News
When Neck Pain Leads to Headaches The majority of the time, neck pain starts out as a seemingly small concern. Perhaps it begins with a crick in your neck, and then before you know it, you’re experiencing daily headaches. It isn’t always the result of something large. While being in a car accident or experiencing another sort of injury can definitely lead to chronic neck pain, the cause of the issue isn’t always simple to identify. Sometimes it can be caused by a habit you may not even think of, such as your posture while sleeping or watching TV. If your posture results in your neck being placed at an odd angle or your shoulders being hunched over, your neck may take on too much strain and result in discomfort. These habits are common and many of us partake in them. While they may seem harmless at the time, they could be what’s leading to your neck pain and headaches. Fortunately, physical therapy can provide you with the resources you need to break these habits and get back to living your life comfortably.
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Whatever the case may be, we understand how much they can affect your daily life.
There are many reasons why headaches may develop. A few common reasons include, but are not limited to:
• Environmental factors, such as weather changes or exposure to certain perfumes. • Sleeping habits, such as the mattress you sleep on or pillow you use. • Ergonomic factors, such as the chair you use at work. • Stress.
• Allergies. • Posture. • Previous injury to the neck.
All of these factors can impact your risk of experiencing regular headaches, due to the intricate network of nerves and muscles in your neck.
If you suffer from headaches and neck pain, you still have options. Call TODAY to schedule with Wood Associates Physical Therapy!
www.woodassociatesphysicaltherapy.com
UPPER TRAPEZIUS STRETCH Make sure the hand of the side being stretched is tucked behind your body. Slowly bring your ear to the opposite shoulder and your chin towards your chest. Now look slightly over the shoulder being stretched. Relieves Neck Pain www.simpleset.net Try this movement if you are experiencing neck pain. EXERCISE OF THE MONTH
Uncover The Root Of Your Neck Pain
Working with a physical therapist can help you to identify whether or not your headaches may be the result of neck pain or strain. One of the most common causes of headaches due to neck pain is a forward head position. Forward head position means that when you are resting your head, you are continuing to hold your head slightly forward, which is a type of slouching position. You can identify whether or not you have a forward head position by standing straight against the wall and determining whether or not your head rests against the wall as your back does. If your head does not touch the wall when you are standing straight, then you aren’t fully standing up straight! Poor posture adds consistent strain day after day and is the biggest reason why people tend to experience neck pain. When this is an issue, working with a physical therapist can help. Stretching the muscles in your neck to alleviate neck strain can reduce the severity and regularity of your headaches and overall discomfort. Stretching the muscles that have grown tight along the back of your neck, as well as those along the shoulders, can help you find relief from the tension that is causing your pain. Your physical therapist will also teach you proper posture, so you can avoid additional strain on your neck in the future. When dealing with neck pain, it is important to remember that safety comes first. While there are many simple activities you can try at home to begin stretching your neck muscles, working with a physical therapist is the only way to ensure that you are stretching in a way that won’t potentially lead to greater injury. If you are looking to alleviate your neck pain and headaches so you can get back to living your life comfortably, contact us to schedule a consultation today! We’ll get you started on the road to relief. Contact Wood Associates Physical Therapy today to schedule a consultation and get started on the first steps toward neck pain relief!
HEALTHY RECIPE Cabbage Creole
INGREDIENTS: •1lb ground beef •1 medium onion •1 medium green pepper •1 medium cabbage •1 (10 ounce) can Rotel tomatoes and green chilies •1 (10 ounce) can cheddar cheese soup •Salt and pepper
INSTRUCTIONS: Chop the onion and green pepper. Slice the cabbage. In a large pan, brown the ground beef with the onions and peppers. Drain and remove from pan. Put the sliced cabbage in the pan; add the Rotel tomatoes. Cook on medium heat until cabbage is tender. Add the meat mixture to the cabbage and stir well. Stir in the cheese soup until well blended. Cover and cook over low heat for at least 1 and half hours, maybe longer. Add salt and pepper to taste.
CALL US TODAY IF YOU ARE EXPERIENCING ANY PAIN
Practice News
5 HEALTHY-EATING RESOLUTIONS Resolution 1: Eat More Omega-3s - Getting more foods rich in omega-3 fatty acids might just help you keep your blood pressure down. Research suggests that omega-3s can help improve your mood, which we all need a little help with in the short, dark days of winter. Aim to get two servings of fish a week, particularly fatty fish, such as salmon, sardines and some types of tuna, which are rich in omega-3s. Not a fish lover? Opt for walnuts and flax, which are good non fish sources of omega-3s. Resolution 2: Pile On The Veggies - The majority of people don’t eat the daily recommended 3 or more servings of vegetables, according to a recent report from the Centers for Disease Control and Prevention. Roasting vegetables caramelizes their natural sugars so they taste fantastic. It’s an easy way to cook veggies for dinner—pop a pan of them in the oven and make the rest of dinner while they roast. Resolution 3: Up Your Fiber Intake - Getting enough fiber may help prevent cardiovascular disease, type 2 diabetes and a number of cancers. And eating more fiber may help you slim down. But the average person eats about 14 grams a day—the recommended daily intake is 21 to 38 grams. One of the easiest ways to up your fiber intake is to eat more whole grains. Quinoa, whole-wheat couscous, bulgur and polenta are all quick-cooking options to add to your weeknight repertoire. Resolution 4: Eat Less Meat - A popular reason to cut back on meat is for environmental reasons, but you’ll be helping your heart too. When you replace meat with soy, you’ll naturally eat less saturated fat. While tofu might not have a real “flavor,” that’s what makes it so versatile—it soaks up the flavors of a stir-fry sauce or marinade like a sponge, making it taste terrific! Resolution 5: Rein in Your Sugar Addiction - We eat too much sugar. We consume 355 calories—or 22 teaspoons—of added sugars a day. Luckily, you can still make treats that satisfy your sweet tooth and cut back on your sugar intake at the same time by choosing treats that are naturally sweet like fruit.
Did you know that the State of Massachusetts is one of many states that allow direct access to physical therapy? You do not need a prescription or referral to start physical therapy. This was done to help combat the opiod crisis and encourage the use of physical therapy as the safe and effective alternative for treatment of acute and chronic pain and injuries. A PHYSICIAN REFERRAL IS NOT NEEDED FOR PHYSICAL THERAPY IN THE STATE OF MASSACHUSETTS! Direct Access To Physical Therapy HERE IS SOMEONE WHO IS EMBRACING THE WINTER!! Our Oklahoma boy is loving the snow. Hopefully, you are bundling up and enjoying some fresh air too!
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