CERVICAL RETRACTION Stand with your back against a wall. Position a rolled up towel behind your neck. Tuck chin like you are nodding ‘yes’. Draw your chin closer to the back of your throat. Repeat 3 times. Strengthens Neck www.simpleset.net Try this movement if you are experiencing neck pain. EXERCISE OF THE MONTH
4 Tips To Help Relieve Your Pain
Most everyone has experienced neck pain and headaches at some point in their lives. In fact, over 10 million people in the US suffer with daily neck pain and headaches. The vast majority of headaches stem from limitations with neck motion . Headaches result from the spasm of arteries in the scalp and sometimes, the brain. Different triggers can occur from chemical sensitivities to pH or sugar imbalances in the blood. Often, the spasms are caused by irritations of the muscles in the neck and scalp that trigger the nerves to go into overdrive, causing a dull ache or even sharp pain. Here’s what you can do to prevent headaches: 1. Watch your posture – Alignment of the neck and upper back is crucial to alleviating the strain on the neck muscles. Be conscious throughout the day of how you are holding your posture. Bring work up to eye level and make sure that your computer screen is high enough to alleviate neck strain. 2. Drink more water – A common cause of many headaches is dehydration. If you feel thirsty, then your body is already dehydrated. Avoid caffeinated beverages, as these are diuretics, causing you to lose water. Keep a glass of water next to your desk or in reach, and work to refill it 4-6 times during the day. 3. Balance your pH – The acidity of your blood can make you more prone to headaches and feeling tired. Make sure that you eat enough green vegetables, lean protein and avoid fatty or processed foods. Also, scale back on the coffee, as it is very acidic. Water also helps to balance your pH, so repeat step 2. 4. Exercise and therapy – Exercise helps to regulate your pH, reduce neck strain and improve your mood. If you find yourself suffering with headaches more than 2 times a week, then you should seek the expertise of our physical therapists. These symptoms can be the result of an underlying problem with your neck and need to be treated.
Positive Patient Results
“I’m so glad that I did have therapy because now I feel better...” “I began physical therapy at the suggestion of my internist after a scan that showed arthritis in my neck. I was having trouble sleeping because of pain and an irritating “grating” sound when I turned my head from side to side. Physical therapy involved moist heat application, ultrasound and massage. The therapy was very comfortable and really felt good, but I doubted that any significant improvement would occur. Within the month that I was having therapy not only did I sleep better with less discomfort, but there was significant decrease in the “grinding” sounds that were so annoying to me. I’m so glad that I did have therapy because now I feel better and I believe I know some ways to continue to increase the flexibility in my neck.” - A.M.
6 CLINICS TO SERVE YOU. MESQUITE, OVERTON, ST. GEORGE, HURRICANE
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