Innovative: How to Relieve Neck Pain and Headaches


Does your neck ache towards the end of the day? Do you often end up with nagging headaches? While you might think it’s only due to stress, it may also be a result of your daily posture. When we use our arms throughout the day, the shoulder muscles get tired. (continued inside)

Dr. Cheryl Howard PT, DPT, Cert. MDT Owner


Innovative Newsletter



2 Helpful Shoulder Exercises To Keep You Moving Longer

Exercise To Help With Pain

Innovative Practice News

to do, your muscles are probably keeping your shoulders elevated.

(continued from outside)

This leads us to use our neck muscles as a substitute. A sure sign of this is when you notice your shoulders rising up closer to your ears. You may also find your spine rounding forward. The sooner our shoulder muscles fatigue, and the more rounded forward we end up, the sooner we notice headaches and neck pain. Think this might be you? Here are 4 BASIC TESTS to try at the end of the day! STARTING POSITION: Sitting at your workstation, your home computer or the dinner table in your normal posture: 1. Try to raise both arms up in front and continue overhead without moving your spine. If you can’t get full shoulder motion or have pain, you probably end up slouched without realizing it.

“You’ll seldom experience regret for anything that you’ve done. It is what you haven’t done that will torment you.” - Wayne Dyer Quote of The Month:

3. Raise your arms up and out to the side like a “jumping jack” without moving your spine. If you have pain, you probably end up slouched without realizing it. 4. Try to clasp your hands behind your back. Now raise your arms up behind you. If you are unable to raise them very far, you have limited shoulder, spine or chest mobility. NOW REPEAT THE TESTS: While sitting up straight and allow the spine to move. Compare the difference in your shoulder motions or pain.

If you suffer from neck pain, headaches or shoulder pain, don’t let it linger on and cause more damage. Call us today to speak with your physical therapist, or come on in for a free consultation.


2. Try to roll your shoulders down and back without moving your spine. If you feel this is difficult

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Patient Spotlights “I like that I have similar treatments each time.” “I have been working with Nate on a shoulder and hip issue all summer. He has been incredible. I have seen significant improvement. Nate has been consistent in his treatment. He has not overwhelmed me with too many stretches at one time. I like that I have similar treatments each time. He is a great asset to your practice.” - Jolie R. “ is a family environment.” “Honestly this place is incredible. The approach is different to any other place I have been to, it is a family environment.” - Brad B. “I am recommending you to all of my friends.” “This has been a great experience. My healing and recovery from surgery has been a much better experience then I was led to believe it would be. I am recommending you to all of my friends.” - David S. 1. Position yourself in front of a wall. Begin by lightly push forearms into the wall while sliding arms up. Make sure to keep your back flat. Raise your arms as high as you can without pain while keeping your shoulders down. Do the same when bringing them back down. This trains your body to raise the arms without substituting the neck muscles and strengthen the shoulders. 2. Simple shoulder and neck rolls are good starting points for getting your joints moving and muscles relaxed which can both help to reduce pain. We’re Here to Help Your Neck and Shoulders! Of course, self-testing at home is an imperfect way to determine if your headaches and neck pain are coming from poor posture or other shoulder issues. They just show you where your body as limited movement, which may be causing your problems. Handling any problem sooner rather than later, leads to better results and preventing long-term damage, such as arthritis. We welcome you to schedule a visit with us for a more complete evaluation. We’re offering a no-cost shoulder and neck screening to help get you on the road to better health and less pain. Give Innovative Physical Therapy Solutions a call today to talk with your therapist.

Healthy Recipe

Miracle Red Juice

INGREDIENTS • 2 large beets • 4 long carrots • 2 apples • 6 celery stalks • 2 limes or lemons • 2 inches of ginger HEALTH BENEFITS • Immunity

• Kidneys • Pancreas • Digestive Tract

• Eyes • Liver • Spleen

INSTRUCTIONS Prepare beets, carrots, apples, celery, limes (or lemons) and ginger by chopping into smaller pieces before placing into a juicer. As the skin of a beet is packed with antioxidants and nutrients, it is recommended to leave the skin on the beet. Do not peel the ginger, which you will add to taste as ginger can be spicy. After all ingredients are added to the juicer, blend until juiced and smooth. Miracle Red Juice can be absorbed more easily on an empty stomach. Drink one glass every other day or as needed.

Exercise To Help With Pain: Try this simple exercise to help you feel better... Share this with a friend or family member to help keep them healthy too!

Innovative PT Coupons


Helps Relieve Shoulder Pain


MEDIAN NERVE GLIDE Start with your arm hanging down at your side with your elbows straight and palm facing forward. Next, bend your wrist forward and back. Your other hand should be checking to make sure that your shoulder stays down and drawn back the entire time.

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316 Sherman St. Watertown, NY 13601

Offer valid for the first 20 people to schedule. Expires 3/31

Practice News


Who? In your heart, you might only be as old as you feel, but this training is designed for adults as young as age 60. Led by fitness expert Brittany Drake, PTA, NASM-CPT Brittany has an Associate in Applied Science Degree from SUNY Canton and is a NYS licensed Physical Therapist Assistant (PTA) with clinical experience in orthopedic and sports medicine. She is a National Academy of Sports Medicine (NASM) Certified PersonalTrainer (CPT) with additional certifications in Instrument Assisted SoftTissue Mobilization (IASTM) and American Red Cross CPR/AED. What is Spring Fit! Senior Fitness? Functional Fitness Small Group Training designed to train your muscles to work together and prepare them for daily tasks. A combination of exercises, activities, and helpful tips for making everyday life easier from The McKenzie Method®, LSVT BIG®, The Meeks Method™, and Herman & Wallace | Pelvic Rehabilitation Institute, to name a few! Why? The purpose of Spring Fit! Senior Fitness is to see improvements in your ability to perform your everyday activities and in your quality of life.


April 7, 2020 – June 25, 2020 Tuesdays & Thursdays

(12-Weeks) 1:00 PM – 2:00 PM

Where? Innovative Physical Therapy Solutions 316 Sherman St, Watertown, New York 13601

How? Strength & Flexibility - Core Stability & Posture - Balance & Walking

How Much?

$10 /Session $64 /Month (8 Sessions) Save 20% $180 /12-Weeks (24 Sessions) Save 25%

No matter your age, it’s never too late to get fit.

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