NEWSLETTER FEBRUARY 2020
www.manaphysicaltherapynj.com NECK PAIN & HEADACHES THE CONNECTION BETWEEN
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Neck Pain & Headaches Headaches have a bad habit of making their appearance at the most inconvenient times. The middle of the workday, early in the evening when you have hours of responsibilities ahead of you, or even first thing in the morning when you are trying to pay attention to yourmorningmeeting—headachesdon’t care how important the work ahead of you is. When they start, they are hard to stop. in your neck here or there may start to developmore frequently,andbeforeyou know it, your experience of neck pain is something you are dealing with daily. 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 causeof the issue isn’talwaysassimple to identify. Sometimes it is a bad habit that you don’t really think twice about, likeyourhabitofwatchingTVasyou fall asleep,keepingyourneckatanoddangle as you rest for the evening, or maybe as a result of your posture as you type at your desk every day, hunched over at the shoulders with your neck catching the brunt of your slouch. The Connection Between
The Connection Between Neck Pain & Headaches The Problem with Posture Reaching Your Fitness Goals Will Brighten Your Mood! Welcome Our New Therapist! Slow Cooker Coconut Ginger Chicken
There are all sorts of reasons why headaches may develop. From environmental factors like weather changes and exposure to certain perfumes or other scents, to stress and allergies,headacheshappentothebestof us.However, therearesomeheadaches that may be a bit more predictable than others. Factors like your posture, the typeofmattressyousleepon, thepillow you use, or even the desk chair you sit in at work can all impact your risk for experiencingregularheadachesbecause of the intricate network of nerves and muscles in your neck. WHEN NECK PAIN LEADS TO HEADACHES Themajorityof the time,neckpainstarts outasaseeminglysmallconcern.Acrick
These poor habits are common, and mostofusconsiderthemtobeharmless. Sure, you know it isn’t great for you, but what is actually going to happen? It’s a loteasier toslouchasyou type,andwho doesn’t want to catch a few late-night laughsas they fallasleep?But thereality is that these seemingly irrelevant habits could be putting undue stress on your neck, and if you aren’t careful, this could translate to regular and uncomfortable headaches that are difficult to get rid of.
-8100 NIENT T.
Our Locations “Over the years, I’ve needed physical therapy, but none can compare to being treated by Dr. James. He has helped me tremendously. I feel very fortunate to have found such a caring, knowledgeable doctor to treat me for disabling Parkinson’s.” - V.B. Patient Review
CALL 732-39 FOR A CONV APPOINTME
647 Route 18 South, Unit I East Brunswick, NJ, 08816 (Next-door to Stop & Shop)
1801 Main Street, Suite 1B Lake Como, NJ 07719 NEW LOCATION!
Relieve Neck Pain
COM Mond Tuesd Wedn Thurs Friday IN The
LEVATOR SCAPULAE STRETCH Grasp your arm on the affected side and tilt your head downward into the armpit. Use your opposite hand to guide your head further into the stretch. Hold for 20 seconds repeat 3 times on each side.
THE PROBLEM WITH POSTURE
Welcome Our New Therapist! Dr. Laura Kelly, PT, DPT, STMT-1
Laura Kelly earned her Doctorate of Physical Therapy from Richard Stockton University in 2011 after receiving her bachelor’s in Biology with a concentration in Pre-PT. For the majority of her Physical Therapy career she has been working in outpatient orthopedics treating post operative orthopedic conditions, overuse injuries, Temporomandibular joint (TMJ) dysfunction, BPPV (vertigo), and concussion.
• Back Pain & Sciatica • Neck Pain & Headaches • Shoulder Pain • Hip and Knee Pain • Elbow,Wrist&HandPain What We Treat 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 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. Youcan identifywhetherornotyou 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 fullystandingupstraight!As years go by and day after day you continue to hold your head in this forward position, you can start to experiencepainasaresultofstrain in the muscles of the neck. When this isan issue,workingwith aphysical therapistmaybeable to help.Stretchingthemuscles inyour
2 neck to alleviate neck strain can reduce the severity and regularity of your headaches. Stretching the muscles that have grown tight along thebackofyourneckaswell as those along the shoulders can helpyoufindrelieffromthetension that is causing your pain. When dealing with neck pain, it is important toremember thatsafety has to come 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 toensure thatyouarestretching in a way that won’t potentially lead to greater injury. For more information, contact us today. Call Mana Physical Therapy today at 732-390-8100. We can help you win against your pain and get you back to active.
5 3 6 8 1 2 4 Laura believes in returning every patient back to their full capabilities both on and off the job to improve their quality of life. Outside of the office Laura enjoys running (former collegiate athlete), surfing, skiing, yoga, gardening, being outdoors, and spending time with family. To schedule an appointment with Dr. Laura Kelly, call Mana Physical Therapy today at 732-390-8100. 8 2 6 9 3 7 1 6 4 9 3 1 2 9 7 6 2 3 1 8 9 3 7 6 7 3 9 8 6 4 2 1 4 2 3 8 4 1 7 3 6 2 3 Laura believes in a manual approach to treatment with training in Maitland techniques, Instrument Assisted Soft Tissue Mobilization, and cupping. She earned her Soft Tissue Manual Tool Certification Level 1 from Elite in fall of 2019 and and received training from Modern Cupping Therapy in the summer of 2019. 5 7 9 4 5
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2 7 6 • Foot and Ankle Pain • Motor Vehicles Injury • Balance&Gait Disorders • Arthritis • Chronic Pain 9 3 4 1 3
• Running Injuries • Ergonomics
3 9 1 6 2 4 3 • Sports Injury • Vestibular Disorder • Work Injury 1 5
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6 9 The object is to place the numbers 1 to 9 in the empty squares so that each row, each column and each 3x3 box contains the same number only once. 4 5 1 8 6 7 9 7 2 3 1 3 8 2 6 1 8 7 3 4 8 4 1 6 9 3 1 7 5 2 7 4
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REACHING YOUR FITNESS GOALS WILL BRIGHTEN YOUR MOOD!
Slow Cooker Coconut Ginger Chicken
Has your mood darkened with the shorter days and longer nights of winter? If you’re like many people, getting less sunshine and being less activethistimeofyearcancontribute tofeelingsofsadnessandapathythat may be associated with Seasonal Affective Disorder (or SAD). According to theCenters forDisease Control (CDC) and Prevention, 14 percent of people in the United States experience SAD (also known as seasonal depression). Research showsthatmanypeoplecanmanage oravoidSADwith30to60minutesof exerciseand20minutesofexposure tosunlighteachday. Inaddition,data shows that those who exercise have lower rates of recurrent depression compared with study participants who do not exercise. These figures emphasize the importance of exercising throughout the winter, especially if your goal is health and well-beingaswellasa trimwaistline. Try these tips for maintaining your exercise routine this winter: 1. Arrangeyourscheduletostartand end later or earlier so that you can exercise outside after sunrise or before sundown. 2. Get outside to walk, jog, run, snowshoe, or cross country ski.
The exposure to sunlight can help increase your vitamin D levels and elevate your mood. 3. Enlist the services of a personal fitness trainer. Many people find meeting with a personal fitness trainer helps them stick with their exercise routine. Personal fitness trainers also can help vary workouts tokeep them interesting and effective. Get Professional Help for SAD If You Need It Although lackofsunlightandactivity oftenareculpritsofseasonalaffective disorder, genetics and hormonal changes also may contribute to the condition. If exercise alone doesn’t improveyourmoodandyoursadness persists for more than 2 weeks, scheduleanappointmentwithoneof ourphysicaltherapists.Wewillprovide you with techniques you need in additiontoexercisetomanagestress. References:RosenLN,TargumSD,TermanM.Prevalence ofseasonalaffectivedisorderat four latitudes.Psych Res. 1990. 31;131-144.Rosenthal NE. Winter blues: everythingyouneedtoknowtobeatseasonalaffective disorder.NewYork,NY:GuilfordPress;2006.Blumenthal JA, Babyak MA, Doraiswamy PM, et al. Exercise and pharmacotherapy inthetreatmentofmajordepressive disorder.PsychosomMed.2007;69(7):587-96.Centers forDiseaseControl(CDC)andPrevention.CDCFeatures. Insufficientsleep isapublichealthepidemic.www.cdc. gov/features/dssleep/. Centers for disease Control andPrevention.AlcoholandPublicHealth.Frequently askedquestions.http://www.cdc.gov/alcohol/faqs.htm.
• 2 Tbsp cornstarch • 1 can baby corn cobs • 1 cup peas or frozen vegetables
INGREDIENTS: • 4 cloves garlic peeled •2 inchcubegingerabout30grams, roughly chopped • 1 small sweet onion peeled, quartered • 1 Tbsp olive oil • 2 Tbsp butter • 2.5 lbs boneless, skinless chicken thighs cut into four • 2 cans coconut milk not shaken
SPICE BLEND • 1/2 tsp ground pepper • 1 tsp ground cumin
DIRECTIONS: Combine spices together and set aside. In a food processor, pulse garlic, ginger and onion until it forms a paste. In a skillet, heat olive oil and melt butter. Add pureed aromatics and stir well. Cook for a few minutes, then add spice blend. Cook for • 1 tsp ground coriander • 1 1/2 tsp ground tumeric • 1 tsp salt • 2 tsp curry powder (optional)
2-3 minutes, stirring constantly. Move aromatics to one side of the skillet and add chicken pieces. Cook chicken slightly on all sides and thoroughly coat it with the spices. Transfer the skillet ingredients into a slow cooker. Remove the cream from the top of the coconut milk using a soup spoon and set aside. Pour the remaining coconut milk over the chicken until it barely covers it. Drain the corn cobs and chop in half. Add to the slow-cooker. Cook on low for 4 hours. Whisk cornstarch with coconut cream (previously set aside) until smooth and add to the chicken, stirring well. Add frozen peas or other vegetables of your choice. Cook for another 1/2 hour or until
the chicken is cooked and the vegetables are hot. Recipe Courtesy of Melissa @ www.blessthismessplease.com
• Kinesio Taping • Trigger Point Therapy • Running Analysis • Active Release Technique
• Manual Therapy • Physical Therapy • Acupuncture • Maitland Approach
• Selective Functional Movement Assessment • Therapeutic Exercise • Pilates
Who Do You Know That Needs Our Help? • Walk for long distances • Live an active and healthy lifestyle Do You Have Friends Or Family Unable To Do The Following: • Move without pain • Bend and move freely • Balance confidently & securely • Sit for long periods comfortably
TELLTHEM TO CALL 732-390-8100. THEYWILLTHANK YOU AND SOWILLWE!Page 1 Page 2 Page 3 Page 4 Page 5
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