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Center for Physical Therapy and Exercise CPTE YOU CAN LIVE NECK PAIN FREE
Neckpain,fortunately,canbealleviatedwithphysical therapy.Becauseneck 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 a professional. Physical therapistscan targetyourpain’ssourcebyexaminingyoursymptoms.Then, they 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. 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. HOW PHY S I CAL THERAPY CAN HELP YOU WITH PAIN
There’s no question that what you eat affects how you feel, and a healthy diet helps you feel better.The healthiest diet is one that emphasizes whole grains and fresh fruits and vegetables and that includes lean protein and low-fatorno-fatdairyproducts.Combineahealthydietwithregularexercise, and you will find it helps your mood as well as your body. Here are some tips to help improve your mood and activity with the right nutrition. 1. Mix in Protein to Boost Mood. Like fiber, protein can help you to avoid blood sugar crashes. Some good sources of protein are chicken, fish, eggs, seeds and nuts, low-fat yogurt, low-fat cheese and milk, tofu, and peanut butter. 2. Don’t Worry, “B” Happy. TheBvitamins, includingB6,B12,and folicacid,playarole in theproduction of brain chemicals that regulate mood. Especially if you have depression, be sure to consume foods rich in these vitamins. Good food sources for manyBvitamins includeshellfish,poultry,eggs, low-fatyogurt,and fortified breakfast cereals. Folic acid in particular is found mostly in leafy greens. 3. Drink Water. Sip water or other drinks with few or no calories to help maintain a healthy weight.Keepawaterbottle inyourbagoratyourdesk tosatisfyyour thirst throughout the day. 4. Be Active Whenever You Can. Set a goal to fit in at least 2½ hours of moderate physical activity in your week.Beingactive10minutesata timealsoadds toyourweekly total.Ask your friendsor family tokeepyoucompanyasyoubike, jog,walk,ordance. Don’t forget to do some muscle strengthening activities twice a week. 5. Enjoy Your Food but Eat Less. Use a smaller plate for meals to help control the amount of food and calories you eat. FEEL BETTER BY EATING BETTER
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Sources: https://www.spine-health.com/blog/how-relieve-neck-pain-caused-stress https://www.everydayhealth.com/neck-pain/neck-pain-reduce-stress.aspx
Relieve Pain In Minutes Try this movement if you are experiencing neck pain.. CERVICAL RETRACTION (TOWEL) Stand with your back against a wall. Position a rolled-up towel behind your neck. Tuck your chin like you are nodding ‘yes.’ Slowly, draw your chin in closer to the back of your throat. Repeat 3 times. Decreases Neck Pain
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Always consultyourphysical therapistorphysicianbefore startingexercisesyouareunsureofdoing.
CALL US TODAY IF YOU ARE EXPERIENCING NECK PAIN
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Patient Success Spotlights
CPTE isgrounded inourcommunity, inaddition to living inandbeingapart of our community, CPTE actively contributes to its growth and success. Whether it’s our involvement in community events, nurturing students interested inmedicalprofessions,educatingourcommunityonhealthand safety topics, or serving on Charity Boards, Committees, and organization membership, CPTE is there. Community Events/Organizations - CPTE provides education talks and classes,Boardmemberships,volunteer time,andmonetarysupport. Some of theorganizations thatCPTEsupportsareNashuaSeniorActivityCenter; Home,HealthandHospice;YMCAofGreaterNashua;VeteransCount;and Nashua Soup Kitchen and Shelter. Athletic Programs and Events -CPTEprovides injuryscreeningsandcare, pre- and post race stretching, athletic taping, massages, and monetary contributions tomanyorganizations includingareahighschools,GateCity Marathon, Swim with a Mission, and Veterans Count Bike Ride. Greater Nashua Sprint Triathlon - CPTE is proud to be a founding partner and organizer of the Greater Nashua Sprint Triathlon This community athletic event benefits Granite State Children’s Alliance and the Y’s Youth Scholarship program. The Greater Nashua Sprint Triathlon will be held on Sunday, June 9th. Please visit www.nashuatri.com for details. CPTE is grounded in our community!
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I feel a little better after each session which has been a huge weight off my mind! Success Story – Patrick W. “Wonderful! The PTs are fantastic, care about you, and take the time to address your concerns even when I sounded crazy and overly anxious. I was treated for chronic shoulder pain caused by a sports injury in high school. I feel a little better after each session which has been a huge weight off my mind!”
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HEALTHY RECIPE: CHICKEN TORTILLA SOUP
INGREDIENTS: • 2 tbsp vegetable oil • 1 small onion, diced • 2 tbsp minced garlic • 2 jalapeños, finely diced
• 3 chicken breasts, boneless • 2 limes • Salt & black pepper • 1 cup chopped cilantro leaves • One 8-inch flour tortilla • 1 avocado • 1 cup shredded Monterrey cheese
Do You Have Friends Or Family That Can’t:
� Move without pain � Bend and move freely � Balance confidently & securely
� Sit for long periods � Walk for long distances � Live active and healthy
• 6 cups low-sodium chicken broth • One 14.5-ounce can diced tomatoes • One 14.5-ounce can black beans
INSTRUCTIONS: In a large saucepan heat the vegetable oil. Add the onions and cook for 2 minutes. Once the onions have softened add the garlic and jalapeños and cook for another minute. Pour the chicken broth, tomatoes and beans into the pot and bring to a boil. Once at a boil lower heat to simmer and add your chicken breasts. Cook the chicken for 20 to 25 minutes. Once chicken is cooked remove from pot. When cool enough to handle shred it and set it aside. Add lime juice and fresh cilantro to the pot. In a serving bowl add a mound of shredded chicken. Ladle soup over chicken and top with a lime wedge, grilled tortilla strips, avocado slices and cheese.
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Center for Physical Therapy and Exercise CPTE
YOU CAN LIVE NECK PAIN FREE Don’t Let Stress Win The Fight
INSIDE : • You Can Live Neck Pain Free
• Healthy Recipe • Feel Better By Eating Better
• How Physical Therapy Can Help You With Pain
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. 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. The U.S. National Library of Medicine suggests contacting a professional if you’re experiencing neck pain. Even if it’s caused by stress, untreated neck pain might later reveal muscle spasms, arthritis, bulging discs or even narrowed spinal nerve openings.
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 look at stress-related neck pain. Is My Neck Pain Caused by Stress? 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, reported by Mayo Clinic, are: • Muscle tightness and spasms • Headaches • Decreased ability to move the head
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