Health & Fitness Newsletter by South Valley Physical Therapy
Health & Fitness
Say Goodbye To Neck Pain Get Back To Your Life
Safely and Naturally
Inside:
• Say Goodby To Neck Pain • 4 Tips to Quickly Relieve Your Headache • See What Our Patients Have To Say • Sudoku
Thomas Sawhill, P.T. Physical Therapist, CEO
Health & Fitness The Newsletter About Your Health And Caring For Your Body
SayGoodbye to Neck Pain
Align your spine One of the most important things you can do is to improve your neck alignment. Be conscious of how you sit and stand throughout the day, keeping your head tall. This naturally pulls your spine into alignment.
Neck pain is becoming a silent epidemic in today’s society as more people end up with terrible forward head posture and tighter neck muscles. The culprit is our addiction to technology, staring into the TV, computer screen or our smartphones. The good news is that you can do a lot to relieve your neck pain and get on the right path to a healthy spine. The neck is extremely important in the overall posture of the body. Where the head and neck move, so does the rest of the body. Changes in the alignment of your neck can cause a variety of symptoms such as neck tension, headaches, migraines and even radiating pain or numbness to the arms and hands.
Improve your upper neck motion
The upper neck accounts for over 60% of the total motion in the neck. It is also the area where many of the powerful shoulder muscles attach. Therefore, it is an area that becomes very tight. A simple exercise you can do to improve your neck motion, is the chin tuck. Simply stand or sit tall, then gently tuck your chin down until you feel a slight pressure or pull in the upper neck. Be careful to do this gently and talk to one of our therapists if you are unsure of performing this exercise correctly.
Hands on relief One of the best ways to relieve the tightness in your neck muscles is with specialized gentle hands on therapy. Our physical therapists are experts in alleviating tight muscles and restoring normal neck joint motion. If you are suffering with neck pain, shoulder pain, or headaches, call us today and speak to one of our experts. Your neck will thank you.
www.svpt.net
4 Tips to Quickly Relieve Your Headache
Most everyone has experienced a headache at some point in their lives. In fact, over 10 million people in the US suffer with daily headaches. The vast majority of headaches stem from limitations with neck motion. Headaches result from the spasm of arteries in the scalp and sometimes, the brain. Different triggers can occur from chemical sensitivities to pH or sugar imbalances in the blood. Often, the spasms are caused by irritations of the muscles in the neck and scalp that trigger the nerves to go into overdrive, causing a dull ache or even sharp pain. Here’s what you can do to prevent headaches: 1. Watch your posture – Alignment of the neck and upper back is crucial to alleviating the strain on the neck muscles. Be conscious throughout the day of how you are holding your posture. Bring work up to eye level and make sure that your computer screen is high enough to alleviate neck strain. 2. Drink more water – A common cause of many headaches is dehydration. If you feel thirsty, then your body is already dehydrated. Avoid caffeinated beverages, as these are diuretics, causing you to lose water. Keep a glass of water next to your desk or in reach, and work to refill it 4-6 times during the day. 3. Balance your pH – The acidity of your blood can make you more prone to headaches and feeling tired. Make sure that you eat enough green vegetables, lean protein and avoid fatty or processed foods. Also, scale back on the coffee, as it is very acidic. Water also helps to balance your pH, so repeat step 2. 4. Exercise and therapy – Exercise helps to regulate your pH, reduce neck strain and improve your mood. If you find yourself suffering with headaches more than 2 times a week, then you should seek the expertise of our physical therapists. These symptoms can be the result of an underlying problem with your neck and need to be treated.
The natural solution to headaches When you find that you are suffering with headaches or neck tension, come in for physical therapy. A few sessions can go a long way to helping you feel your best and learning what you can do to prevent your headaches from returning. Put down the Ibuprofen or Tylenol and pick up the phone to speak with one of our experts today!
Patient Spotlights Fabulous, must-read stories of success
Photo is for illustrative purposes only.
“I had a constant nagging neck pain.” Ron V.
The therapists story... Ron came to physical therapy because of persistent neck pain, with a history of cervical fusion. Since we have treated his wife multiple times over the past years Ron knew right where to come! Ron’s story... I had a constant nagging pain in the neck which made turning my head to the right while driving difficult as well as painful. Due to this pain my neck movements were reduced as stiffness became more pronounced. The interview... Ron what are some activities, movements or exercises that you are now able to do thanks to physical therapy? Without pain, complete range of motion. I am now PAIN FREE
and I have greater flexibility in all directions. I am not limited in any movements or exercises. I have much more normal range of motion! Yeah team SVPT! What was your favorite part of physical therapy? The staff. They are helpful, friendly, positive and kind. The atmosphere is “team work and concern” for all patients’ improvement to better health and mobility. The treatments are not rushed to get done to move on to another patient. Why do you think people should choose SVPT? If people want to obtain success and fulfillment they should choose SVPT. Choose SVPT for positive results, lifestyle change, change in diet, general health and common sense physical movement. SVPT is concerned about the TOTAL person!
www.svpt.net
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Practice News We want to not only help our patients but we love to give back to our community. Discover our events, recipes and goings on.
Free Mobile Download Get Easy Relief For Your PainWith A Simple Download...
FAB-U-WISH Tom & Kathy’s daughter Andrea, who just celebrated 1 YEAR CANCER FREE!, was highlighted this month for Mother’s Day by The Pink Agenda and Fab u Wish. The Pink Agenda In the winter of 2015, Kathy was watching her daughter Andrea go through chemotherapy after being diagnosed with breast cancer. Just a quarter of the way through her treatments, Kathy could tell this was going to be a hard journey for Andrea, her husband Billy, and their two young boys. Wanting to give her daughter a self-esteem boost, Kathy turned to FAB-U-WISH. “Andrea spent 13 years as a hair stylist and loved helping her clients feel and look their best. Losing her own hair was more emotional than she planned and I know it would mean the world to her to be chosen for this opportunity to receive a makeover and to receive the gift that she has given to so many, to look and feel beautiful, even though to me she has never been more beautiful.” Together with Giuliana Rancic’s FAB-U-WISH, we gave Andrea more than just a makeover, but a special night out in LA that she’ll never forget -- a luxe hotel stay, and two tickets to the Women’s Cancer Research Fund Gala, where she and Billy enjoyed a special dinner and live music by Chris Martin and Jason Derulo! Wishes like these are indispensable in our mission to improve the lives of women facing breast cancer, but they aren’t possible without you. That’s why in the weeks after Mother’s Day we’re asking you to help make more FAB-U-WISHes possible for amazing moms like Andrea; each gift will not only help make wishes come true for young women facing breast cancer, but will also support the research needed for our ultimate wish - a cure. Donate in honor of a mom you love today!
Do you or someone you know have back or neck pain? As a current or past patient you have access to this valuable information, at your fingertips. Start feeling better today in the privacy of your home. Go towww.spinebook.net/svpt for your free download. This is the easiest way to get this information to our patients. Download and share with friends and family today!
Thank you, Kathy
#FABUWISH #FABUWISHMOMS https://fundraise.thepinkagenda.org/…/fab-u-wish-mo…/c127764
Go to: www.spinebook.net/svpt
At Home Hydrotherapy
Soaking in Epsom Salt can be very helpful for the release of muscle aches and pain. It is important to remember the actual name of Epsom Salt is magnesium sulfate. Among magnesium’s many functions is it will reduce the rate of calcium binding after a muscle contracts as it competes for the same binding sites as calcium, which contracts a muscle. Simply put, this relieves tightness and soreness in the muscles. Something as simple as an Epsom Salt bath can be of great benefit in relaxing a tight muscle. It is easily done by • Adding 2 cups of Epsom Salt to a warm bath full of water. • Soak your neck in the bath for 15 - 20 minutes, allowing the magnesium to be absorbed through your skin.
Definition Hydrotherapy: Hydrotherapy, or water therapy, is the use of water (hot, cold, steam, or ice) to relieve discomfort and promote physical well-being.
Sudoku Puzzles The objective is to fill a 9x9 grid so that each column, each row, and each of the nine 3x3 boxes (also called blocks or regions) contains the digits from 1 to 9. A cell is the smallest block in the game. A row, column and region consists of 9 cells and the whole game consists of 81 cells. Print sudoku http://1sudoku.com Print sudoku http://1sudoku.com Print sudoku http://1sudoku.com
Easy II
Hard II
Expert II
7
3
8 1 3
3 8 6
3 8
4
1
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6
8
3 2 6 7 4
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3 7 5 4 6 7
8 9 1 7 2
5
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7 9 4 6 5 3 9 5 9
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3 4
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5 9
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1 6
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9 7
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3 1
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4 3
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2
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1 6 4
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7 2 4 3 9
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6 3 8
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6
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62 - Level Easy
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