Fit 4 Life: Say Goodbye To Neck Pain

Health & Fitness Newsletter by Fit 4 Life

Health & Fitness

The Newsletter About Physical Therapy & Personal Training

SAY GOODBYE TO NECK PAIN

INSIDE: • 4 Tips To Quickly Relieve Your Headache • Healthy Recipe • Patient Spotlight • Exercise Essentials

Health & Fitness The Newsletter About Physical Therapy & Personal Training

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 smartphones. 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. The neck is extremely important in the overall posture of the body. Where the head and neck move, so does the rest of the body. 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. Be conscious of how you sit and stand throughout the day, 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. The upper neck accounts for over 60% of the total motion in the neck. 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. Are you still having neck pain after following these tips? Contact us today to schedule an appointment with Fit 4 Life. We will improve your neck pain!

Fit4LifeTampa.com

If you are experiencing neck pain, Fit 4 Life has a 95% success rate! Schedule an appointment today with the best quality therapist in Florida!

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 problemwith your neck and need to be treated.

Fit 4 Life Can Help You Maintain A Healthy Neck, Naturally!

ATTENTION HEALTHY LIFESTYLE SEEKERS Mention or Bring in This Coupon Today For

2 FREE SESSIONS for any new training client

FREE CONSULTATION for any new therapy patient

OR

17419 Bridge Hill Court Tampa, FL, 33647 P: (813) 907-7879

DO I NEED A PRESCRIPTION TO START PHYSICAL THERAPY? No, you don’t. Although we see many patients sent directly by their physician, in the state of Florida, a licensed physical therapist may begin the physical therapy process by performing a full physical therapy evaluation. We will verify benefits for you so that you can get started right away.

Offer valid for the first 25 people to schedule.

Patient Spotlight

Hear What Our Patients Had To Say! “I am once again able to walk, run, hike, and trail- ride bicycling!” “I want to thank all of the great therapist and technicians who have helped me on my journey to strength and mobility. When I came in, I had pain and lack of strength in my hips and lower extremities. After a few weeks of therapy I am once again able to walk, run, hike, and trail-ride bicycling. No small feat for a woman in her late 50’s! Thank you Fit 4 Life for your professional and attentive personal care. If you are looking for excellence in Physical Therapy treatment, I highly recommend Fit 4 Life!” – Kristi S.

Staff

Spotlight

Victoria Mackliff Front Desk

Hello, my name is Victoria. I am originally from Peru. I studied Medical Billing & Coding and I am excited to be working here at Fit 4 Life doing something that makes such an impact on the health of our clients. I am very fortunate to be part of such an amazing team and look forward to being a part of your journey to reaching your goals

CALL TODAY TO SCHEDULE A FITNESS, PT, OR HEALTH SESSION! 813-907-7879

Healthy Recipe Eating Right Never Tasted So Good!

CREAMY FETTUCCINE WITH BRUSSELS SPROUTS & MUSHROOMS

SERVINGS: 6 • COOK TIME: 30 MINUTES

INGREDIENTS: • 12 oz whole-wheat fettuccine • 1 tbsp extra-virgin olive oil • 4 cups sliced mixed mushrooms, such as cremini, oyster and/or shiitake • 4 cups thinly sliced Brussels sprouts • 1 tbsp minced garlic • ½ cup dry sherry/2 tbsp sherry vinegar • 2 cups low-fat milk

• 2 tbsp all-purpose flour • ½ tsp salt • ½ tsp freshly ground pepper • 1 cup finely shredded Asiago cheese, plus more for garnish

DIRECTIONS: Cook pasta in a large pot of boiling water until tender, 8 to 10 minutes. Drain, return to the pot and set aside. Meanwhile, heat oil in a large skillet over medium heat. Add mushrooms and Brussels sprouts and cook, stirring often, until the mushrooms release their liquid, 8 to 10 minutes. Add garlic and cook, stirring, until fragrant, about 1 minute. Add sherry (or vinegar), scraping up any brown bits; bring to a boil and cook, stirring, until almost evaporated, 10 seconds (if using vinegar) or about 1 minute (if using sherry). Whisk milk and flour in a bowl; add to the skillet with salt and pepper. Cook, stirring, until the sauce bubbles and thickens, about 2 minutes. Stir in Asiago until melted. Add the sauce to the pasta; gently toss. Serve with more cheese, if desired. Ingredient Note: We prefer dry sherry, sold with other fortified wines in your wine or liquor store, instead of higher- sodium “cooking” sherry. Fit4LifeTampa.com

Exercise Essentials

Try these exercises to get you moving... 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.

Stretches Neck

NECK FLEXION AROM Sit with good posture. Slowly lower your chin towards your chest as far as you comfortably can. Let your head hang heavy. Return to start position. These movements are meant to be gentle. If you find they hurt, do not bend your neck quite so far.

Strengthens Neck

Exercises copyright of

www.simpleset.net

Always consult your physical therapist or physician before starting exercises you are unsure of doing. Think Fit 4 Life FIRST Why You Need To Schedule An Appointment With Our Physical Therapists or Personal Trainers: � Move without pain � Bend and move freely � Balance confidently & securely It’s Never Too Late To Get Fit & Active!

� Sit for long periods comfortably � Walk for long distances � Live an active & healthy lifestyle

Fit4LifeTampa.com

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