Health & Fitness The Newsletter About Your Health And Caring For Your Body
YOUR NECK & SHOULDERS MAY BE CAUSING YOUR HEADACHES UNDERSTANDING YOUR PAIN IS THE FIRST STEP TO RELIEF • 2 Helpful Exercises To Strengthen Shoulders • Patient Results
• Laser Therapy
• Consult The Sports Medicine Experts
• Lemon Garlic Chicken Soup
He a l t h & F i t n e s s The Newsletter About Your Health And Caring For Your Body
YOUR NECK & SHOULDERS MAY BE CAUSING YOUR HEADACHES
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 a physical therapist, or come on in for a consultation.
What you can do to relieve pain and feel energized! 2 Easy Stretches
STRETCHES MUSCLES IN SHOULDERS
WAND SHOULDER FLEXION Lying on your back and holding a wand, palms face down on both sides, slowly raise the wand towards overhead. Repeat 3 times.
ELASTIC BAND EXTERNAL ROTATION While holding an elastic band at your side with your elbow bent, start with your hand near your stomach and then pull the band away. Keep your elbow at your side the entire time. Repeat 5 times.
Exercises copyright of
REFER A FRIEND Do You Have Friends or Family Unable to Do The Following? 9 Move without pain 9 Bend and move freely
9 Balance confidently and securely 9 Sit for long periods comfortably 9 Walk for long distances 9 Live an active and healthy lifestyle
2 HELPFUL EXERCISES TO STRENGTHEN SHOULDERS
Latissimus Dorsi Stretch (Wall) 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. Shoulder/Neck Rolls 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 NorthEast Spine and Sports Medicine a call today to talk with your therapist.
Contact NorthEast Spine and Sports Medicine for a pain screening today! Discover the root cause of your problem before it’s too late!
Consult The Sports Medicine Experts
Michael Ra is an ACGME f e l l o w s h i p - t r a i n e d i n t e r v e n t i o n a l p a i n medicine physician who is board certified in Physical Medicine & Rehabilitation. Hi s c l ini ca l interests include interventional pain medicine, musculoskeletal medicine, rehabi l itation, electrodiagnostics, and non-surgical means to orthopedics issues.
MICHAEL RA, DO
Prior to his medical endeavors, Dr. Ra received his Master in Physical Therapy from the University of the Sciences in Philadelphia. This training and experience has been invaluable at allowing him to practice an integrative and comprehensive approach to medicine. His hope is that while working alongside all disciplines, pain reduction, increase in function, and a return to prior activities can be achieved for his patients. He is an active member of the American Academy of Physical Medicine and Rehabilitation, Association of Academic Physiatrists, Spine Intervention Society, American Society of Interventional Pain Physicians, and the New Jersey Society of Physical Medicine and Rehabilitation.
Very happy! Success Story:
“I’m in treatment for a few health issues, and they are sensitive to each of them. I’ve been in their care before and came back just for their fantastic facility, funny staff, and professional doctors. Even now, I’m going through 3 times a week and feeling stronger. Very happy!” -M. L.
We gladly accept most insurance! www.northeastspineandsports.com
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Don’t let pain become a way of life Pinpoint the exact cause of your pain or injury!
Relieve your spinal pain! Do you suffer with a y of the following symptoms? • Pain while bending or reaching • Chronic back pain • Difficulty with stiffness and soreness • Pain from an old injury or accident • Difficulty completing simple tasks • Radiating pain to muscles and joints
PAIN SCREENING EXAM SCHEDULE YOUR
CALL 732-983-5319 TODAY
Offer valid for the first 25 people to schedule. Expires 6-28-20
CORONAVIRUS: A MESSAGE TO OUR PATIENTS At NorthEast Spine & Sports Medicine, your health is our primary concern. That’s why as concerns of Covid-19 spread across New Jersey, we want to assure you we’re taking the necessary precautions to protect you.
What You Should Know: NorthEast Spine & Sports Medicine is following the CDC’s best practices for preventing the spread of Coronavirus. We are encouraging all patients and employees to stay home if you are feeling sick. If you arrive for an appointment and are exhibiting symptoms, you will be asked to leave. Staff is disinfecting daily between patient visits and will do deep disinfectant cleanings at least 1-2 times per week We are reminding all patients and employees to wash hands thoroughly and regularly. Whenever washing your hands isn’t an option, we recommend sanitizing. To learn more, please visit: https://www.cdc.gov/coronavirus/2019-ncov/index.html
If you have any questions or need to reschedule an appointment, please contact us or give us a call at 732-653-1000.
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HEALTHY RECIPE IMMUNITY BOOST! LEMON GARLIC CHICKEN SOUP
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9 5 7 3 2 1 • 3 large carrots, diced • 2 celery stalks diced • 3 cloves of garlic, diced • 1 medium lemon (zest & juice) 5 8 2
• 1 handful fresh ginger • 2 qt chicken broth • 1 can coconut milk (optional)
4 INGREDIENTS • 2 tbsp olive oil • 1 lb chicken breast • 1 medium onion, diced
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9 DIRECTIONS Heat olive oil over medium high heat. Add chicken breast and brown. Then, add onion, garlic, carrots, celery, salt and pepper. Cook for about 5 min, until softened. Add 2 quarts of chicken broth and ginger with the skin on. Bring to a boil, then reduce heat and simmer for 35-45 minutes (the longer you boil ginger the stronger it is). Remove ginger and discard. Remove chicken, then shred and set aside. Add lemon zest and squeeze lemon to taste. Continue to simmer for 15 minutes. Add shredded chicken and (optional) 1 can of coconut milk. http://1sudoku.com n° 229777 - Level Medium
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4 YouHaveTheRightToChooseYour Provider Whether you want to come in because you’ve suffered a recent injury or you want to improve your physical health, tell your doctor about NorthEast Spine and Sports Medicine. Get started feeling better today! See our medical professionals for: • Recent injury • Nagging aches and pains • Shoulder, wrist or elbow pain • Joint pain and movement problems • Walking or balance difficulties 3 5 4 8 2 4 5 3 9 6 7 9 2 5 4 1 4 2 6 8
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5 2 367 Lakehurst Rd. Toms River, NJ 08755 Call us at 732-983-5319 and visit a location nearest you! 8 9 6 7 1 557 South Atlantic Ave Aberdeen, NJ 07747 728 Bennetts Mills Rd Jackson, NJ 08527 60 Lacey Road Manchester, NJ 08759 475 Route 70 Lakewood, NJ 08701 4057 Asbury Ave. Neptune, NJ 07753
4 175 Gunning River Rd Suite D Barnegat, NJ 08005
501 Iron Bridge Rd, Suite 2 Freehold NJ
1104 Arnold Avenue Point Pleasant, NJ 08742
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