CHIN TUCK SUPINE While lying down on your back with a small rolled up towel in the small curve of your neck, slowly draw chin towards your chest. The back of your neck will rise and the base of your neck should stay in contact with the towel. Hold for 5 seconds. Repeat as necessary. Decreases Neck Pain www.simpleset.net Try this movement to relieve pain EXERCISE OF THE MONTH
Neck Pain 101
In many situations, pain that develops in the neck can be associated with one of two major problems. The first is upper-back pain that begins to radiate into the neck. The second is arthritis. Physical therapy can be used to address both types of neck pain. Cervical arthritis causes frequent aches in the neck and shoulders. This pain is generally worse when there are sudden changes in weather or at the end of the day, and while over-the-counter medication may make the pain less severe, it won’t eliminate the pain entirely. The biggest problem posed by cervical arthritis is that the pain will typically cause a loss of range of motion in the neck, which actually increases your risk of injury as a result of a sudden movement and causes regular discomfort and frustration as you are not able to utilize your neck in the way you normally could. There are plenty of situations in which pain in the neck as a result of cervical arthritis grows so severe that it can cause chronic poor posture and even a reduction in height. Addressing the Core Problem The majority of neck and head pain can be helped with one simple strategy: strength building. It frequently happens that the absolute cause of the start of a pain in the neck or head is a result of poor posture or quickened motion, and building core strength, as well as strength in the neck, can make a huge difference in your ability to handle tasks without experiencing chronic pain. Keep in mind that the neck and head are sensitive areas, so attempting to treat the pain at home can be dangerous and may not be effective. Working with a physical therapist is the safe way to ensure that you are practicing positive techniques to find relief from your aches and pains.
HEALTHY RECIPE Vitamin Burst Smoothie
INGREDIENTS • 1 cup fresh orange juice • 1/2 cup milk (coconut, almond, or substitute plain or
• 1 tsp freshly minced ginger (or more to taste)
vanilla yogurt) • 1/2 cup frozen strawberries • 1/2 cup mango • 1/2 cup pineapple
DIRECTIONS Add the ingredients to a blender and blend on high speed until completely smooth, scraping down the blender as needed. Add a drizzle of honey or extra ginger to taste, pour into glasses, and enjoy. Bursting with healing Vitamin C, this hydrating smoothie will increase the infection-fighting ability of your immune system.
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