Exercise Essentials Try these exercises to help maintain a healthy back and spine
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CHIN TUCK SUPINE Lie with roll under neck. Without lifting head, tuck chin gently. Keep the large muscles in the neck relaxed. Hold for 30 seconds. Repeat 5 times.
LEVATOR SCAPULAE STRETCH Grasp your arm on the affected side and tilt your head downward into the armpit. Use your opposite hand to guide your head further into the stretch. Hold for 20 seconds and repeat on both sides 8 times.
Good stretch if you sit at a computer all day
Helps decrease neck pain
Exercises copyright of
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
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Now is the time for resolutions What will be your resolutions in 2017?
1. Be purposeful in everything you do. Strive for purpose in your daily activities. Do you just eat lunch or do you enrich relationships while you eat? What purpose do those two sitcoms serve you every night? What is the purpose of eating that bag of chips? More importantly, what types of consequences await you now that you’ve indulged? Be purposeful in everything you do. Walk with purpose and people are more likely to respect your time. 2. Resolve not to be mediocre, even in how you eat. Use the freshness of the new year as an excuse for avoiding mediocrity. This can be a challenging task because industry markets products and services to the lowest common denominator. Junk food is marketed to the lowest common denominator. Fast food, for example, is produced cheaply and sold cheaply. Sitcom television is geared toward the masses. The people who produce sitcoms even provide a laugh track so that you’ll know when most people laugh. Give yourself an upgrade. Resolve to distance yourself from average.
3. Schedule exercise and stretching. Exercise is more effective when it is regular and systematic. It can be difficult to schedule exercise unless time is pre-committed. If you need help with exercise or if you have pain that is holding you back. Contact us at JointCare Physical Therapy and we can help you meet this resolution. 4. Mend fences and help others resolve issues. Call, or better yet, visit the person with whom you want to make peace. Use this exact wording: “I feel bad about what’s happened between us and want to take responsibility for everything. I’m sorry about the past and I’m going to be a better person for you in the future.” Whether the other party accepts your apology, rebuffs you or otherwise tries to continue the conversation, do not pursue the topic. Allow them to respond, then gracefully end the meeting or phone call. Give the person time to think about what you said. Monitor feedback and if things don’t improve after you’ve apologized, consider replacing the relationship.
In 2017 I will...
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