VitalityPhysioWellness_Relieving Stress Can Help Your Neck

N E W S L E T T E R Caring for Your Body & for Your Health

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• IsStressCausingYourNeckPain? • 10WaystoReduceStress • FeaturedSpecialty:Acupuncture • SpecialistSpotlight:HannahWhaley • VITFITBootcamp:Christmas SpecialTeaser • HealthyRecipe


IS STRESS CAUSING YOUR NECK PAIN ? Does your neck hurt? You might be suffering from stress-related pain — also called a tension headache. During anxiety, muscles tense up. As muscle tension tightens, the back, shoulders and neck are affected. The more pressure they cause, the more discomfort you get. Let’s take a closer Pain worsened by keeping your head in one place — like when you’re driving, or using a computer — is neck pain. While neck pain has a slew of symptoms, its major symptoms are: • Muscle tightness and spasms • Headaches • Decreased ability to move the head Stress-induced neck pain isn’t rare. It also isn’t psychological. Many experts think stress-induced neck pain is caused by physical factors — low, but constant, trapezius muscle activity. If your neck pain starts at the base of your shoulders, traveling upward, it may be stress related. 10 WAYS TO REDUCE STRESS look at stress-related neck pain. Is My Neck Pain Caused by Stress?

Then, we can offer exercises that stretch, flex and relax your neck muscles. In time, your neck will become more resilient — giving you the comfort you deserve. Where after-care treatment is considered, custom-tailored neck exercises will assure your neck stays loose, limber and healthy. If you’re dealing with neck pain, you’re not alone. Call our office today, and schedule an assessment. Even if your neck pain is caused by stress, it still needs attention. We’ll work side by side with your goals, creating the proactive, effective programs you need to achieve mobility once more. Call (613) 425-7700 today or visit us at to book an appointment. Our expert Vitality Therapists can help you find the source of your neck pain and guide you along the way to achieve greater health. Sources: pain-caused-stress • neck-pain-reduce-stress.aspx • pubmedhealth/PMHT0027055 • patientinstructions/000802.htm•newsnetwork.mayoclinic. org/discussion/most-neck-pain-improves-with-self-care- time • symptoms-causes/syc-20375581

Causes of Stress-Related Neck Pain While stress alone can trigger neck pain, a few factors can make it worse. Office environments tend to create neck pain problems — as they confine people to chairs, bad posture and little mobility. Driving often, too, can make your chances of stress-related neck pain higher. Even if it’s caused by stress, untreated neck pain might later reveal muscle spasms, arthritis, bulging discs or even narrowed spinal nerve openings. How Physiotherapy Can Help Neck pain, fortunately, can be alleviated with therapy. Because neck pain is often caused by activity, different activity can cure it. Sometimes, this “activity” means “no activity.” Before you contact a professional, try reducing your neck movements. Sometimes, simply letting your neck muscles relax is enough. If you don’t see relief within two weeks, contact Vitality Physiotherapy &Wellness Centre. We can target your pain’s source by examining your symptoms. 1. Exercise 2. Get a Massage 3. Laugh More 4. Disconnect from Social Media 5. Deep Breathing

6. Eat Right 7. Get 8 Hours of Sleep

8. ReduceCaffeine andAlcohol Intake 9. Make Time for Family andHobbies 10. Take a Yoga Class

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Join Us for A Day of Giving to Others with Canadian Blood Services Wearehostingablooddonationevent incollaborationwithCanadian Blood Services which will be taking place on Saturday, November 9th, 2019. There will be a lifebus shuttle to pick up our group of donors at the front of our clinic- 4184 Spratt Rd, Gloucester, ON K1V 0Z6 at 9:45AM. The bus will be transporting all donors to to the Ottawa Donor centre-1575 Carling Ave. Appointments will be starting at 10:15AM and we are looking for 10 donors to join us on this day to be part of this amazing cause which aims at making a difference in people’s lives. To learn more about donor eligibility, including information about acceptable medication, travel restrictions, and the donation process, visit and fill out a questionnaire. Did you know that regular blood donors tend to be healthier BLOOD DONATION EVENT SATURDAY, NOVEMBER 9TH, 2019 GET OUT THE VOTE! HELP VITALITY WIN THE TOP CHOICE AWARD We’ve Been Nominated for The Top Choice Award for Best Physiotherapy Clinic of 2020! Voting Starts November 1st. Want to share with others the impact of physiotherapy? Vote for VitalityPhysiotherapy&Wellness forthe2020BestPhysiotherapy Clinic’s Top Choice Award. Voting starts November 1st and lasts until December 20th. Visit to cast your vote, get the word out about Vitality, and help more people live better lives.

Want to find out more about Acupuncture and how it can change your life? Call us today at (613) 425-7700 to book an appointment! We have used dry needling to treat several diverse conditions, fromchronicpainsuffererstoathletesexperiencingdelayedonset muscle soreness. When paired with our traditional exercise- based physiotherapy treatments and advanced manual therapy techniques, we have found that the vast majority of our patients achieved the pain-free goals they were aiming towards. FDN can speed up recovery time and allow you to return to your daily life as quickly as possible. What is Acupuncture? Acupuncture,orFunctionalDryNeedling(FDN), isatechniqueused totreatmyofascialpainwithasolid filiformneedle.Thistechnique targets muscles that contain trigger points and are reproducing yourpain.FDN focusesnotonpain,butonmovement.Evaluation and assessment of dysfunctional movement is imperative for the therapist to successfully affect movement. Treating the neuromuscular tissue that is not allowing or promoting proper movement is thegoalofFDN.Thismethod isusedasa toolwithin your treatment plan and can produce quicker results. What Are the Benefits of Acupuncture?

SHARE THE BENEFITS OF PHYSIOTHERAPY! Do You Have Friends or Family Members That Have Trouble:

S U C C E S S S T O RY Every part of my experience has been excellent. The team is super friendly,professionalandcaring.Mymassage therapist made a huge difference on my first visit, using a secret neck/shoulder technique that erased weeks of accumulated stress in one treatment. My underlying problem was diagnosed straight away. I would highly recommend the team at Vitality! They made me feel welcome from the first visit. I haven’t received better service anywhere else.” – D. W. via 5-Star Google Review

� Moving without pain � Bending &moving freely � Balancing confidently & securely

� Sitting for long periods � Walking for long distances � Living active & healthy

Tell Your Friend About Vitality Physiotherapy & Wellness Centre! We appreciate your confidence in us and will do our best to help those you refer meet their health and rehabilitation goals. Thank you for referring others to us!

(613) 425-7700 | WWW.VITALITYPT.CA




• 1 large onion • 2 cloves garlic

Ingredients • 2 cup chicken broth • 1 can pumpkin purée • 1 1/2 tsp ground cumin • 3/4 tsp chili powder • 1/2 tsp cinnamon • 1 tsp cayenne pepper • 1 lb ground turkey

• 2 cans green chiles • 2 cans white beans • sour cream • cheddar cheese • sliced radishes • fresh cilantro leaves

Directions Inaslowcooker,whiskbroth,pumpkin,cumin,chilipowder,cinnamon,and cayenne.Add turkey,mix tocombine.Fold inonion,garlic,chiles,andbeans, and cook, covered, until turkey is cooked through, 4-5 hours on high or 6-7 on slow. Serve with sour cream, cheddar cheese, radishes, and cilantro. chili-recipe-wdy0115

EXERC I SE ESSENT I ALS USE THIS EXERCISE TO RELIEVE NECK PAIN Cervical Retraction Stand with your back against a wall and with a rolled up towel behind your neck. Keep your eyes fixed ahead and your head upright. Tuck your chin like you are nodding “yes.” Draw your chin closer to the back of your throat. Repeat 10 times.


Hannah Whaley is a Registered Massage Therapist at Vitality Physiotherapy & Wellness Centre, specializing in Deep Tissue, Restorative, Sports Injury therapy and Cupping. Hannah has a range of experience and success with treating common conditions such as back tension, headaches from muscle tension, concussions and sinus, to sciatic related conditions, strains, tendinitis, and fasciitis. She also specializes in neck, face

and scalp massage.

Hannah’s treatment goals are to improve and promote tissue health, and to provide clients with better daily living standards.

Always consult your physiotherapist or physician before starting exercises you are unsure of.


To request an appointment with Hannah, contact Vitality Physiotherapy & Wellness Centre at (613) 425-7700 or visit us at


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