Health & Wellness Newsletter by Fleming Physical Therapy Consultants p.c.
Health &Wellness The Newsletter About Your Health And Caring For Your Body
RELIEVING NECK PAIN & HEADACHES It’s the end of the day, your head is pounding and your neck is aching. Was it the work you were doing? Was it the stress or the way you were sitting? Your neck is an intricate structure with hundreds of muscles and nerves. The joints in your neck provide movement, while the discs in between the bones give support and shock absorption. (continued inside)
Inside:
• Relieving Neck Pain & Headaches • Stretching for Neck Pain Relief • Exercise Essentials • Patient Success Spotlight
www.flemingptconsultants.com
Health & Wellness The Newsletter About Your Health And Caring For Your Body
RELIEVING NECK PAIN & HEADACHES
Inside:
• Stretching for Neck Pain Relief • Healthy Recipe • Exercise Essentials • Patient Success Spotlight
(continuedfromoutside)
up tall with your back against a wall. How far away from the wall is the back of your head? If you have a forward head posture, your head will be quite far from the wall. The forward head position puts a strain on the neck muscles resulting in general muscle tension in the head. This can affect blood flow to the scalp, resulting in a headache. Pain can be referred from the neck to behind the eyes or forehead and even one sided headaches around the temples. Pounding headaches at the back of the head can be related to neck muscle tightnessand limitedmovement.Sincemanyheadachesstem fromproblems with neck movement and posture, it is wise that you see a physical therapist. Find out how you can relieve your aching neck and nagging headache for good. Call us today for more information! Look inside to learn more about our programs and say good-bye to those aches and pains!
In today’s world of sitting for long periods at work, being on your computer and at home watching TV, your neck muscles, joints and nerves can become strained and irritated.
The fact is that even the simplest movements can causeshortperiodsofneckpain.Yetsomeofusmay actually be experiencing chronic neck pain. Simple, repetitive movements can lead to prolonged muscle tightness, which can take time to show symptoms. In comparison, muscle strains happen with quick jolts such as an injury or lifting something too heavy. How neck pain can go to your head. Headaches can stem from tightness in the neck muscles at the back of the neck, which is brought about by a forward-head posture and rounded back. This is very comon if you work at a computer or sit a lot. In this position the spine is strained. Try to stand ROBERT FLEMING PT, DPT, OCS, FAAOMPT, Owner
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Stretching for Neck Pain Relief
Neck pain and headaches typically come from poor posture and tight muscles in the neck, shoulders and upper back. This produces what is called a forward head posture. By stretching the tight muscles along the back of your neck, as well as strengthening the muscles at the front of the neck, neck pain can be relieved. Correcting bad posture can be as simple as strengthening the abdominal region. However, keep in mind that when dealing with a forward-head posture, you will also have forward-rounded shoulders and increased curvature of the upper spine. Our physical therapists are experts in posture evaluation and treatment, helping you even if you have quite severe changes. It’s never too late!
Tight muscles are a big factor in most neck pain and headaches. Stretching the muscles of your chest and strengthening the muscles of the middle back helps. For long term benefits, learning the right exercises can make a big difference in preventing neck pain and headaches from returning. Therefore, before you start taking any headache medicine for chronic neck pain, you might want to analyze your body posture first. Finding tension in your neck or limited range of motion in your spine might be the cause. Correcting it through physical therapy might be a simple solution for your headaches and neck pains. Call us today to learn more about our SPINE Program to relieve your headache and neck pain.
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GLUTEN-FREE PUMPKIN COOKIES
Healthy Recipe
Ingredients • 1 ripe banana mashed • 1/2 cup pumpkin puree • 2 large eggs • 1/2 cup peanut butter • 3 tbsp coconut oil melted
• 1/2 cup oat flour ground • 1/2 cup almond meal • 1/2 tsp baking powder • 1/2 tsp baking soda • 1/8 tsp salt • 2 tsp Vietnamese 5% Oil • Cinnamon • 1/4 tsp Frontier allspice • 1/4 cup mini chocolate chips • 1/2 cup dried cranberries & cherries
• 2 tsp vanilla extract • 3 tbsp maple syrup • 1 1/2 cups gluten-free rolled oats
Preheat oven to 350°F. Grease or line a baking sheet with parchment paper or a silicone baking mat. Set aside. In a mixing bowl stir together mashed banana, pumpkin, eggs, peanut butter, coconut oil, vanilla and maple syrup until well combined. Add in oats, oat flour, almond meal, baking powder, baking soda, salt, cinnamon, allspice, chocolate chips and dried fruit; stir to combine. Refrigerate for 5 minutes to harden. Drop cookies by spoonfuls on prepared baking sheet. They won’t expand much, so feel free to press them down, slightly, and make them as uniform as possible to ensure even baking. Bake for about 12 minutes until lightly browned.
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Patient Success Spotlight
Refer A Friend
“I was in so much pain in my neck and had such bad headaches that I just couldn’t do the things I wanted to do. Dr. Fleming took the time to help me understand what was going on with me and worked closely with my neurologist so we could get me feeling better. It really worked. It took time but Dr. Fleming encouraged me and showed me things I could do to help myself. I really want to thank you for everything you have done for me. You really made a difference in my life.” – D.W. “I really want to thank you for everything you have done for me. You really made a difference in my life.”
Do You Have Friends Or Family Unable To Do The Following:
Who Do You Know That Needs Our Help? � Move without pain � Bend and move freely � Balance confidently & securely � Sit for long periods comfortably � Walk for long distances � Live an active and healthy lifestyle If you know someone suffering with aches and pains give the gift of health. Refer them to Fleming Physical Therapy today. Pass along this newsletter or have them call us directly to schedule an appointment.
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Exercise Essentials Try this movement to help relieve neck pain.
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Helps Relieve Neck Pain
UPPER TRAPEZIUS STRETCH Make sure the hand of the side being stretched is tucked behind your body. Slowly bring your ear to the opposite shoulder and your chin towards your chest. Now look slightly over the shoulder being stretched.
MISSPELLED MANIA EDITION! You could be the winner of a $20 gift card! Enter our drawing by being one of the first 10 people to call with the misspelled word in this newsletter. Call in at an office near you! CALL IN AT A LOCATION NEAREST YOU!
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SCHENECTADY 518-346-0605
AMSTERDAM 518-212-6291
GLOVERSVILLE 518-921-4189
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