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HEALTH & FITNESS NEWSLETTER 2 0 2 6
How Posture Affects Neck and Shoulder Health
goldcoastpt.com | 561.331.5508
HEALTH & FITNESS NEWSLETTER 2 0 2 6
How Posture Affects Neck and Shoulder Health
into her shoulders. At first, she dismissed it as stress-related tension, but the discomfort persisted. Evenings were no longer enjoyable as the pain in her neck and shoulders made it challenging to relax or engage in her favorite activities. It was a wake-up call that something needed to change. Seeking Professional Help Frustrated with the persistent pain, Sarah decided to consult one of our skilled physical therapists at Gold Coast Physical Therapy, who specialized in postural issues and musculoskeletal health. Her therapist began by comprehensively assessing her medical history as well as Sarah’s posture and movement capabilities. Understanding the Impact of Poor Posture Her physical therapist explained to Sarah how her poor posture was contributing to her neck and shoulder pain. Sitting for prolonged periods with her shoulders slouched forward and her head tilted down had placed excessive strain on her neck and shoulder muscles. The therapist also noted that her spine’s natural curvature was affected, further contributing to her pain.
Meet Sarah, a middle-aged office worker who, like many of us, spends most of her workday sitting at a desk, typing away on a computer. Over the years, Sarah started experiencing persistent neck and shoulder pain that gradually began to affect her quality of life. Little did she know that her posture was a major part of the problem. This is the story of how Sarah’s journey to better posture relieved her neck and shoulder pain and improved her overall well-being. The Postural Predicament Sarah’s days at the office involved long hours spent hunched over her computer engrossed in her work. Her posture was far from ideal, and she rarely paid attention to how she sat or the position of her neck and shoulders. Like many individuals in sedentary jobs, she was unaware of the consequences poor posture could have on her health. The Painful Wake-Up Call One day, Sarah began to experience nagging neck pain that radiated
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The Treatment Plan at Gold Coast Physical Therapy
Sarah’s physical therapist developed a tailored treatment plan to address her posture-related issues. The program incorporated various techniques and treatments commonly used by physical therapists to improve posture: • Postural Education: The therapist educated Sarah about maintaining proper alignment during everyday activities. She learned to sit and stand with a straight back, aligning her head with her spine. • Exercises: Sarah was given a set of exercises to strengthen her neck, upper back, and core muscles while stretching tight muscles. These exercises were designed to address muscle imbalances contributing to her poor posture. • Manual Therapy: During therapy sessions, her physical therapist used manual techniques to mobilize Sarah’s spine and alleviate muscle tension. These hands-on interventions helped improve joint mobility and relieve pain. • Ergonomic Assessment: The therapist provided Sarah with recommendations for her workplace setup and how to make adjustments to promote better posture. Sarah’s journey to better posture was not without its challenges. It required commitment, consistency, and a willingness to change her daily routine. However, over time, she began to experience significant improvements. As Sarah diligently followed her exercise routine and ergonomic recommendations, her neck and shoulder pain gradually subsided. She felt more alert and focused at work, which increased productivity. Her improved mood and reduced stress levels were additional benefits of her posture-enhancing journey.
Take Action Today for Better Posture and Health Sarah’s success story serves as a valuable reminder of how posture affects neck and shoulder health. Poor posture can lead to a variety of musculoskeletal issues, especially in office workers who spend extended hours sitting at desks. However, individuals like Sarah can significantly improve their posture and overall well-being with the right guidance and a commitment to change. If you are struggling with neck or shoulder pain, give Gold Coast Physical Therapy a call and schedule a consultation to get the relief you deserve!
Sources: https://www.mdpi.com/2077-0383/10/24/5946, https://www.ncbi.nlm.nih.gov/pmc/articles/ PMC5889545/, https://www.bodyworkmovementtherapies.com/article/S1360-8592(22)00076-6/fulltext
Recipe of the Month: Vegan Nutty Banana Muffins
• 1/4 c + 1 tbsp almond flour • 3/4 tsp ground cinnamon • 1/2 tsp salt • 2 tsps baking powder
For the crumble: • 2 tbsps old-fashioned oats • 2 tbsps sliced almonds • 1 tbsp sesame seeds • 1 tbsp brown sugar • 1/4 tsp ground cinnamon • pinch of salt For the Batter: • 1 1/4 cups flour
• 1 tsp baking soda • 1/3 cup olive oil • 1/3 cup maple syrup • 1 tbsp vanilla
• 1 tbsp nut butter • 3 large bananas
Directions: Preheat oven to 350 F. Line a muffin tray with parchment or cupcake liners. Set aside. Mix the crumble ingredients together in a small bowl. Set aside. Prep the dry ingredients. Whisk together the flour, almond flour, cinnamon, salt, baking powder, and baking soda. Set aside. In the bowl of a stand mixer, add the olive oil, maple syrup, vanilla, and nut butter. Whisk together until smooth. Using the paddle attachment, incorporate bananas into the nut butter mixture. Add the dry ingredients to the wet and mix together just until combined. With a spatula, scrape the bottom of the bowl to ensure even mixing. Scoop the batter evenly between the muffin liners. Evenly divide the crumble over the top of the batter in each liner. Place filled muffin tray on the middle rack of the oven and bake for 25-30 minutes, until a toothpick comes out clean. Remove muffins from oven and let cool in the tray for five minutes on a cooling rack. Remove muffins from tray and let finish cooling on the rack. Enjoy!
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Achieving the Ideal Posture: A Roadmap to Optimal Alignment As soon as someone says the word posture, people straighten right up, only to slump back down in a matter of minutes. Unfortunately, there are also a lot of misunderstandings about what “good” posture is. At Gold Coast Physical Therapy, we understand that your “ideal” posture is based on your unique characteristics and life situation. Rather than compare you to someone else, we’ll help you find the posture that creates harmony and balance in your body. Here’s an overview of what to strive for with posture: • Head: Your head should be positioned over the spine. This helps maintain the natural curvature of the cervical spine (i.e., the neck), ensures the head is neither leaning too far forward nor tilting backward, and prevents undue strain. • Shoulders: Your shoulders should be gently pulled back and relaxed, not slouched forward. This posture opens the chest, allowing unrestricted breathing and optimal circulation. • Spine: The spine exhibits three primary curves: cervical (neck), thoracic (mid-back), and lumbar (lower back). Good posture ensures these curves remain intact, avoiding excessive arching or rounding. Our therapists will develop a personalized plan tailored to your unique needs based on the assessment. This plan may include New Year’s Word Scramble 1. AOGLS _____________________________________________ 2. EOMERISM _________________________________________ 3. ENW REAY __________________________________________ 4. MSUCI ______________________________________________ 5. BSOONLAL _________________________________________ 6. PSLAEKR ____________________________________________ 7. SDIENRF ____________________________________________ 8. TRECAEBLE _________________________________________ 9. LBLA ORPD _________________________________________ 10. OTIRLESUOSN_______________________________________
exercises, stretches, and techniques to address specific posture- related challenges. Embrace Your Journey to Ideal Posture Today for a Healthier Tomorrow Ideal posture is about alignment, balance, and harmony within your body. Our therapists are your partners, helping you identify your unique ideal posture and providing the guidance and support needed to attain it. Call today to set up a consultation with one of our specialists!
Patient Success Spotlight
“Pillow neck pain on a scale from 1-10 is 50 and debilitating, first time in my life to have this happen. Yesterday, Day 2, decided to go to PT. Found these guys through my insurance company. Requested earliest possible appointment and they gave me today at 8a. I was LUCKY enough to get Laura. She is a top PT. She asked a LOT of questions, zeroed in on the spot within 10-15 minutes and started to work her magic. Still in severe pain, but a little less now and much more mobility, which is super important. At least I have hope for a resolution now. The facility is clean, low-key, quiet when your head/ neck/shoulder are all in pain. Part 2. Came back for two more days of treatment with Jen. Took her thumb and found the epicenter of the worst pain and worked it out. She literally saved my life. 1000% truth. Mild mannered, totally in-tune with your pain and how to solve it. After Friday and Monday, just two more days, I am 95% healed. Literally. She’s nothing short of amazing. Thank you, Jen.” - J.S.
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