AreYouHurtingYourNeckWhileYouSleep?
We spend one third of our lives sleeping. Therefore, how you sleep and the bed you sleep on can have a dramatic effect on the support of your body. When you sleep you need to be aware of how your neck and spine are supported. There are many different types of beds on the market today which can be very confusing for consumers. The best type of bed is the one that you try out and feel most comfortable using. Typically, a bed that is firm underneath, with a softer top helps to provide support as well as contour your body. If your mattress is old, then think about investing in a new one so that your neck and spine are supported well. The best positions to sleep in for your spine are on your back or sides. Avoid sleeping on your stomach since your spine ends up twisted, especially your neck. Over the hours of repetitive sleeping on your stomach, you can damage the joints of your spine and compress the nerves exiting your spine. Use a pillow to help support your body and take the weight of your legs off your spine. If you like to sleep on your back, place a pillow under
the backs of your thighs and knees. This should place your knees in a slight, supported bend which takes pressure off your lower back. If you sleep on your side, be sure to put a pillow between your knees. This helps keep the alignment of your spine, and takes the pressure of your upper leg off the spine. Have 1-2 pillows under your head to keep your neck in proper alignment. If you need 2 pillows stagger them so that one pillow overlaps the other by one half. The lower half goes under the shoulders, while the upper half supports the neck. As part of our SPINE Program, our physical therapists can show you exercises, stretches and techniques to relieve your pain and prevent it from returning. If you are suffering with neck or back pain, call us today to learn more about our SPINE Program and discover how we can relieve your pain, returning you to a more active, pain-free life! UFTs + Levator Scapul e | Stretch Seq Exercises designed by Neil Trickett, Mar 7 2018
Preparation:
Sit with good posture Hold onto base of chair to anchor shoulder Rest opposite hand gently on top of head
Execution: Hold each stretch about 10 seconds. Use top of head to guide the movement. Relax the stretch moving between positions. 1. Nose straight down. 2. Nose toward nipple line. 3. Nose toward armpit. 4. Neck to side, looking straight ahead. 5. Ear toward armpit, looking toward opposite corn
Progression:
Use hand on top of head to pull gently, increasi stretch.
Chocolate Peanut Butter Energy Balls Healthy and Tasty, No-Bake Recipe
Staff Spotlight
Chelsea Virant, DPT Chelsea Virant graduated from the University of Detroit Mercy with a Bachelor’s degree in Biol- ogy. She went to receive her Doctorate of Physical Therapy from Midwestern University in Illinois in 2016. During her gradu- ate study, Chelsea took part in establishing a Fall Prevention Program focusing on educating a local assisted living facility on ex-
INGREDIENTS • 2 cups of old-fashioned rolled oats • ½ cup of ground flax seed • 1 tablespoon of black chia seeds • 1 teaspoon of cinnamon • ½ cup of raw honey • ½ cup of peanut butter • 1 teaspoon of vanilla extract • 1 scoop vanilla whey protein powder • ½ cup of dark chocolate chips INSTRUCTIONS 1. Add rolled oats, ground flax seed, chia seeds, cinnamon, honey, peanut butter, vanilla extract, and vanilla protein powder to food processor. 2. Pulse until ingredients are blended (about 7-9 times). 3. Add mixture to a large bowl, add in chocolate chips. Stir to combine. 4. Form energy bite mixture into 1” balls and place on parchment paper lined baking sheet. 5. Cover and place in refrigerator for 2 hours. 6. Serve! Author: Krista @ https://www.joyfulhealthyeats.com/no-bake-chocolate-peanut-butter-energy-balls/
ercises and current research to reduce fall risk. She also wrote a systematic review on Parkinson’s disease and dual-taking with help of her professor during her doctorate work. Chelsea believes in maintaining a high quality of care with every patient and treating each patient with care and compassion. She enjoys yoga, running, fitness and cooking.
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