HOW PHYSICAL THERAPY CAN HELP MY NECK PAIN
Neck pain, fortunately, can be alleviated with physical therapy. Because neck pain is often caused by activity, different activities can cure it. Sometimes, this “activity” means “no activity.” Before you contact a professional, try reducing your neck movements. Sometimes, simply letting your neck muscles relax is enough. If you don’t see relief within two weeks, contact a professional. Physical therapists can target your pain’s source by examining your symptoms. Then, they can offer exercises that stretch, flex and relax your neck muscles. In time, your neck will become more resilient — giving you the comfort you deserve. Where aftercare treatment is considered, custom-tailored neck exercises will assure your neck stays loose, limber and healthy. If you’re dealing with neck pain, you’re not alone. Even if your neck pain is caused by stress, it still needs attention. We’ll work side by side with your goals, creating the proactive, effective programs you need to achieve mobility once more. Call our office today, and schedule an assessment.
www . r enewphy s i o t he r apy . c om
EXERC I SE ESSENT I AL S Helps With Neck Pain www.simpleset.net CERVICAL RETRACTION 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.
VEGETARIAN QUINOA-STUFFED PEPPERS
• 2 teaspoons chipotle chiles • 2 cups cooked tri-color quinoa • 1 (15 ounce) can no-salt-added black beans, rinsed • 1 (14.5 ounce) can no-salt-added diced tomatoes • 1 cup frozen corn • ¼ teaspoon salt • 1 ½ cups shredded pepper jack cheese
• 6 medium bell peppers • 1 tablespoon extra-virgin olive oil • 1 large yellow onion, chopped
• 1 tablespoon minced garlic • 1 teaspoon ground cumin • ¾ teaspoon chili powder
Preheat oven to 375 degrees F. Chop the pepper tops to yield 1 cup. Bring about 1 inch of water to a boil in a large saucepan fitted with a steamer basket. Add the peppers; cover and steam until starting to soften, about 3 minutes. Remove the peppers and set aside. Heat oil in a large skillet over medium heat. Add onion and the chopped pepper tops; cook, stirring occasionally, until the onion is translucent, about 5 minutes. Stir in garlic, cumin, chili powder, chipotles; cook, stirring constantly, until fragrant, about 1 minute. Remove from heat and add quinoa, black beans, tomatoes, corn and salt; fold until well combined. Spoon about 1 cup quinoa mixture into each pepper, packing it in tightly. Cover the stuffed peppers with foil. Bake the peppers for about 10 minutes. Remove the foil and sprinkle the peppers evenly with cheese. Bake, uncovered, until the cheese melts and browns slightly, 5 to 8 minutes.
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