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WELLNESS UPDATE
How Posture Affects Neck and Shoulder Health
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WELLNESS UPDATE
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How Posture Affects Neck and Shoulder Health 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.
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The Postural Predicament
The Treatment Plan at South Coast Physiotherapy Sarah’s physiotherapist developed a tailored treatment plan to address her posture-related issues. The program incorporated various techniques and treatments commonly used by physiotherapists 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 physiotherapist 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 South Coast Physiotherapy a call and schedule a consultation to get the relief you deserve!
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 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 physiotherapists at South Coast Physiotherapy, 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 physiotherapist 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.
E. Brantford 226.790.3182
Delhi 226.250.1401
Hamilton 905.578.1900
H. Mountain 289.451.3221
Simcoe 226.909.0116
Tillsonburg 226.702.4884
Paris 226.455.2170
W. Brantford 226.702.4500
Patient Success “Had a full knee replacement and I am very impressed with the experience and professionalism my physiotherapist has. I feel very confident in my success with recovery.” - N.H.
Recipe Of The Month Veggie Stir Fry
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 South Coast Physiotherapy, 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 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! 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 • https://www.loveandlemons.com/stir-fry-recipe/
• Sesame seeds, for garnish Stir Fry Sauce • ½ c water • ⅓ c soy sauce • 1 tbsp honey or brown sugar • 1 tbsp rice vinegar • 2 tsp toasted sesame oil • 2 garlic cloves, grated • 2 tsp grated fresh ginger • 1 tbsp cornstarch • ½ tsp red pepper flakes, optional
Ingredients: • 2 tbsp olive oil • 1 red bell pepper, stemmed, seeded, and sliced • 1 yellow bell pepper, stemmed, seeded, and sliced • 8 oz cremini mushrooms, stemmed & sliced • 3 c small broccoli florets • 1 c sugar snap peas • 1 c thinly sliced carrots • 3 green onions, sliced
Directions: Make the stir fry sauce: In a medium bowl, whisk together the water, soy sauce, honey, rice vinegar, sesame oil, garlic, ginger, cornstarch, and red pepper flakes, if using. Make the stir fry. Heat the olive oil in a large skillet or wok over high heat. Add the red and yellow peppers, mushrooms, broccoli, snap peas, and carrots and toss. Cook, stirring occasionally, for 3 to 4 minutes, or until the vegetables soften slightly. Reduce the heat to medium and pour in the stir fry sauce. Stir and cook for 1 to 2 minutes, or until the sauce thickens and the vegetables are crisp-tender. Season to taste. Top with the green onions and sesame seeds and serve.
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