First Choice. Neck Pain & Headaches



INGREDIENTS • 4 (4 oz) chicken breasts • 2 tbsp blackened seasoning • ½ cup plain, Greek yogurt • ½ avocado

• 1 tsp lemon juice • ½ tsp garlic powder • ⅛ tsp salt • 2 tbsp green onions, thinly sliced

“Why did I not try this sooner?”

INSTRUCTIONS Place the chicken breasts and blackened seasoning in a large resealable bag. Seal and shake a few times to evenly coat the chicken. Lightly coat a large skillet with nonstick cooking spray and heat over medium-high heat. Add the chicken and cook until cooked through,4-6minutesperside.Meanwhile, ina foodprocessor,combine theyogurt,avocado, lemon juice, garlic powder, and salt and pulse until smooth and creamy. To serve, top each chicken breast with 2 tablespoons of the creamy avocado sauce and garnish with ½ tablespoon green onions.

“I can’t thank the staff at First Choice Physical Therapy in Indian Harbour Beach enough! I’ve suffered with back pain for years so I thought I would give PT a try. Boy, was I impressed! Why did I not try this sooner? My pain is virtually gone. Yesterday I walked two miles with no discomfort. I can’t tell you how grateful I am to be back exercising and living without that horrible pain.” - R.V.

1. Feel free to call us and ask to speak to your therapist. 2. Your therapist can discuss with you why your pain is bothering you again and what you might do about it at home. 3. If further assessment is warranted, your therapist might recommend you come in for an appointment. Call To Talk to Your Therapist Today 321-802-5814 Has Your Pain Come Back?

RELIEVE HEADACHES PAIN IN MINUTES Try this movement to relieve headaches due to neck pain

If you suffer from headaches, try these recommended exercises. For the first three days, perform Exercise 1 ( Head retraction in sitting ) 6-8 times a day,10repetitionseachtimeandwheneveryoufeelaheadachedeveloping. If this reduces your headaches but does not abolish them completely, you should add Exercise 2 ( Neck flexion in sitting ). In particular, headaches that spread over the top of your head to above or behind the eyes are often relievedwith thisexercise. Incaseyourheadachesarenot relievedby these two exercises, try sustaining the end range position for 1-2 minutes.

Exercise 1 Sit in a chair with good posture.Tuck your chin as if you are nodding yes. Hold for 2 seconds then return to the starting position. Repeat as specified above. Exercise 2 Sit in a chair with good posture. Lower your chin as if you are nodding yes, using your arm to assist until you feel a slight stretch in the back of your neck. Hold the position, then return to the starting position. Repeat as specified above.


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