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.
NEWSLETTER Health &Wellness
HOW TO RELIEVE NECK PAIN AND HEADACHES BY STRENGTHENING YOUR SHOULDERS
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ALSO INSIDE • 2 HELPFUL SHOULDER EXERCISES TO KEEP YOU MOVING LONGER • EXERCISE ESSENTIALS
NEWSLETTER Health &Wellness
HOW TO RELIEVE NECK PAIN AND HEADACHES BY STRENGTHENING YOUR SHOULDERS
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. 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. 2. Try to roll your shoulders down and back without moving your spine. If you feel this is difficult to do, your muscles are probably keeping your shoulders elevated.
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.
Are you letting pain hold you back? Call to schedule your appointment today! 907-456-5990
2 Helpful Shoulder Exercises to Keep You Moving Longer
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 Willow Physical Therapy a call today to talk with your therapist.
What Patient
Exercise Essentials Perform This Exercise To Relieve Shoulder Pain In Minutes!
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.
We can help: Do You Know Someone Who Suffers With Pain?
At Willow Physical Therapy we are only seeing patients if absolutely necessary. To help prevent the spread of COVID-19, we want to also encourage our patients to help prevent the spread of coronavirus by: YOUR HEALTH IN MIND!
• Decrease their pain • Increase their strength • Increase their activity level
• Increase their confidence • Improve their health • Get back to living
Share This Coupon With A Friend Or Family Member FREE 15 MINUTE PHONE CONSULTATION WITH A PHYSICAL THERAPIST CARE TO SHARE
STAYING HOME IF YOU ARE SICK
CLEANING HANDS OFTEN
AVOID TOUCHING YOUR FACE WITH UNWASHED HANDS
If you are feeling sick, we ask that you stay home and contact us to reschedule your appointment. Thank you!
Call Today 907-456-5990
Expiration Date: 7/28/20
ts Are Saying!
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
“ I am quite satisfied with my experience at Willow Physical Therapy. My PT has done an excellent job in listening to my concerns and helping me tackle my pain in a constructive way. The staff are very courteous and the atmosphere feels professional and welcoming!” J. Larrabee “My PT has done an excellent job in listening to my concerns and helping me tackle my pain in a constructive way.”
• 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.
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