Health & Fitness Newsletter by Kinect Physical Therapy
Health & Fitness The Newsletter About Your Health And Caring For Your Body
“Make Neck Pain A Distant Memory” SAY GOODBYE TO NECK PAIN
Do you find your neck nagging you in the morning or at the end of the day? Do you feel muscle tension and discomfort in your neck or shoulders? Neck pain is becoming a silent epidemic in today’s society as more people end up with terrible forward head posture and tighter neck muscles. The culprit is our addiction to technology, staring into the TV, computer screen or our smart phones. The good news is that you can do a lot to relieve your neck pain and get on the right path to a healthy spine. (continued inside)
Inside: • Say Goodbye To Neck Pain • 4 Tips To Quickly Relieve Your Headache
• Outstanding Patient Results
• Healthy Recipe
Health & Fitness The Newsletter About Your Health And Caring For Your Body
4 TIPS TO QUICKLY RELIEVE YOUR HEADACHE | OUTSTANDING PATIENT RESULTS | HEALTHY RECIPE
“We Can Help You Look Up To A Pain Free Life. ” SAY GOODBYE TO NECK PAIN
The neck is extremely important in the overall posture of the body. Where theheadandneckmove,sodoes the restof thebody.Changes in the alignment of your neck can cause a variety of symptoms such as neck tension, headaches, migraines and even radiating pain or numbness to the arms and hands. Align your spine One of the most important things you can do is to improve your neck alignment.Beconsciousofhowyousitandstand throughout theday, keeping your head tall. This naturally pulls your spine into alignment. Hands on relief One of the best ways to relieve the tightness in your neck muscles is with specialized gentle hands on therapy. Our physical therapists are experts in alleviating tight muscles and restoring normal neck joint motion. If you are suffering with neck pain, shoulder pain, or headaches, call us today and speak to one of our experts. Your neck will thank you. Improve your upper neck motion Theupperneckaccounts forover60%of the totalmotion in theneck. It is also the area where many of the powerful shoulder muscles attach. Therefore, it is an area that becomes very tight. A simple exercise you can do to improve your neck motion, is the chin tuck. Simply stand or sit tall, then gently tuck your chin down until you feel a slight pressure or pull in the upper neck. Be careful to do this gently and talk to one of our therapists if you are unsure of performing this exercise correctly.
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Look inside to learn more about our programs and say hello to a healthier you by returning to a pain-free, active lifestyle!
Healthy Recipe
Outstanding Patient Results
GASPACHO 8 INGREDIENTS • 1 1/2 pounds vine-ripened tomatoes, peeled, seeded and chopped • Tomato juice • 1 cup cucumber, peeled, seeded and chopped • 1/2 cup chopped red bell pepper • 1/2 cup chopped red onion • 1 small jalapeno, seeded and minced • 1 medium garlic clove, minced • 1/4 cup extra-virgin olive oil • 1 lime, juiced • 2 teaspoons balsamic vinegar DIRECTIONS Filla 6-quart pot halfway fullof water, set over high heat and bring to a boil. Drop the tomatoes into the boiling water for 15 seconds, remove and transfer toan icebathandallow tocool for approximately 1 minute. Remove and pat dry. Peel, core and seed the tomatoes.Whenseeding the tomatoes, place the seeds and pulp into a fine meshstrainer set over abowl inorder tocatch the juice.Pressasmuchof the juice throughaspossibleand thenadd enough bottled tomato juice to bring the total to 1 cup.
Completely professional and totally knowledgeable!
“I want to take the time to thank my surgeon Dr. Kooima, for sending me to Kinect PT. The staff here are completely professional and totally knowledgeable. Without them, I don’t believe I wouldhave recoveredas rapidly.ThankyouRick, Kayla and the Kinect Team!” - D. Molina
• 2 teaspoons Worcestershire sauce • 1/2 teaspoon toasted, ground cumin • 1 teaspoon kosher salt • 1/4 teaspoon freshly ground black pepper • 2 tablespoons fresh basil leaves, chiffonade Place the tomatoes and juice into a large mixing bowl. Add the cucumber, bell pepper, red onion, jalapeno, garlic clove, olive oil, lime juice, balsamic vinegar, Worcestershire, cumin, salt and pepper and stir to combine. Transfer 1 1/2 cups of the mixture to a blender and puree for 15 to 20 seconds on high speed. Return the pureed mixture to the bowl and stir to combine. Cover and chill for 2 hours and up to overnight. Serve with chiffonade of basil. Recipe courtesy of Alton Brown, 2007
I can go down steps with more confidence!
“I can drive longer with way less pain since starting intherapy. Icangodownstepswithmore confidence. Ifacilitatemyown improvements. Ican breathebetter,walkfurtherand Iamreally looking forward toworkingon improvingeverythingelse. Thanks Kinect for helping me!” - D. Bell “My shoulder pain prior to starting therapy at Kinect PT was very uncomfortable making it difficult to sleep. Since I started physical therapy I have gained strength, I no longer have pain and I am able to sleep pain free! Thank you to my PT Expert!” - C. Livesay I am able to sleep pain free!
Kinect at the Diamondbacks Game!
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Every once in a while team Kinect gets out of the office to support the Diamondbacks. 21 st Team Kinect was able to support the Diamondbacks in a win against the Washington Nationals! Some might say Team Kinect influenced the mojo of the Diamondbacks!
Clinic Update Kinect at the Diamondbacks Game!
Every once in a while team Kinect gets out of the office to support the Diamondbacks. On July 21st Team Kinect was able to support the Diamondbacks in a win against the Washington Nationals! Some might say Team Kinect influenced the mojo of the Diamondbacks!
4 Tips To Quickly Relieve Your Headache
Most everyone has experienced a headache at some point in their lives. In fact, over 10 million people in the US suffer with daily 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.
Why You Need To Come In For A FREE Check-Up: � Move without pain Think Kinect FIRST: Giving The Gift Of Health
Our Therapy Services
• Low Back Pain • Cervical Pain • Shoulder Pain • Knee Pain • Herniated/Bulging Disc • SI/Pelvic Pain • Arthritis • Sprains and Strains • Fractures
• Tennis Elbow • Rotator Cuff Injuries • Impingement Syndrome
� Sit for long periods comfortably
� Bend and move freely � Balance confidently and securely
• Balance Disorders • Difficulty Walking • Deconditioning • Muscle Weakness • Vertigo • And Many More!
� Walk for long distances � Live an active and healthy lifestyle
We are your therapists for life! We want you to stay healthy so all your check ups with us are FREE. Just call our clinic and schedule.
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ANatural SolutionTo Headaches&NeckPain
At Home Hydrotherapy Soaking in Epsom Salt can be very helpful for the release of muscle aches and pain. It is important to remember the actual name of Epsom Salt is magnesium sulfate. Among magnesium’s many functions is it will reduce the rate of calcium binding after a muscle contracts as it competes for the same binding sites as calcium, which contracts a muscle. Simply put, this relieves tightness and soreness in the muscles. Something as simple as an Epsom Salt bath can be of great benefit in relaxing a tight muscle. It is easily done by: 1. Adding 2 cups of Epsom Salt to a warm bath full of water. 2. Soak your neck in the bath for 15 - 20 minutes, allowing the magnesium to be absorbed through your skin. Put Down The Pain Medication When you find that you are suffering with headaches or neck tension, come in for physical therapy. A few sessions can go a long way to helping you feel your best and learning what you can do to prevent your headaches from returning. Put down the Ibuprofen or Tylenol and pick up the phone to speak with one of our experts today!
www.kinectpt.net
SAN TAN VALLEY 480.568.4580
MESA 480.833.2778
CHANDLER/SUN LAKES 480.802.8730
GLENDALE 623.934.1154
“Prepare For A Painless Journey Into Less Aches!” TOP 2 EXERCISES FOR NECK PAIN
CERVICAL RETRACTION Cervical retraction may comprise part of your home exercise program if you have spinal arthritis, or you need to strengthen your neck muscles. It is also good for stretching or loosening the muscles at the back of your neck. How it’s done: 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. SCALENE STRETCH Neck stretches and regular range of motion exercises are necessary to maintain a normal range of motion in the neck, maintain good posture, and prevent neck injuries. If you sit at a desk for several hours a day the joints in the neck would benefit from the movement. Neck stretching exercises are particularly useful in sports such as swimming, boxing, golf, wrestling, and any contact sport whereby the head or neck may come into contact with another player or any sport where full pain free range of motion is necessary for optimum performance. How it’s done: Placeyourhandsoverlappingonyourbreastbone.Next,tiltyour head upwards and away from the affected side until a gentle stretch is felt along the front and side of your neck. Repeat 3 times on each side.
If you are experiencing neck pain and don’t find these tips helpful, call and schedule a Free Consultation with one of our specialists who can further assist you in getting back to a pain free life.
CALL TODAY FOR MORE ASSISTANCE!
SAN TAN VALLEY 480.568.4580
MESA 480.833.2778
CHANDLER/SUN LAKES 480.802.8730
GLENDALE 623.934.1154
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