Silver Creek PT_Neck Pains & Headaches

SITTING POSTURE Sit on a sturdy chair and scoot your hips forward. Place your feet flat on the floor. Tip your pelvis slightly forward. Straighten your spine until your ears are directly over your shoulders and your shoulders are over your hips. Draw your shoulder blades gently back and together. Tuck your chin. Stretch up tall; imagine a string attached to the top of your head, pulling you up to your full height. Helps Improve Posture Try this movement if you are experiencing back pain. EXERCISE OF THE MONTH

The Problem With Posture

Working with a physical therapist can help you to identify whether or not your headaches may be the result of neck pain or strain. One of the most common causes of headaches due to neck pain is forward head position. Forward head position means that when you are resting your head, you are continuing to hold your head slightly forward, which is a type of slouching position. You can identify whether or not you have a forward head position by standing straight against the wall and determining whether or not your head rests against the wall as your back does. If your head does not touch the wall when you are standing straight, then you aren’t fully standing up straight! As years go by and day after day you continue to hold your head in this forward position, you can start to experience pain as a result of strain in the muscles of the neck. When this is an issue, working with a physical therapist may be able to help. Stretching the muscles in your neck to alleviate neck strain can reduce the severity and regularity of your headaches. Stretching the muscles that have grown tight along the back of your neck as well as those along the shoulders can help you find relief from the tension that is causing your pain. When dealing with neck pain, it is important to remember that safety has to come first. While there are many simple activities you can try at home to begin stretching your neck muscles, working with a physical therapist is the only way to ensure that you are stretching in a way that won’t potentially lead to greater injury. For more information, contact us.

If you are unsure of completing these exercises or experience pain when doing so, stop and consult your physical therapist.

HEALTHY RECIPE Spicy Lemon Garlic Baked Tilapia

INSTRUCTIONS • 4-6 Tilapia Fillets • 1 tbsp Lemon Juice • 3 tbsp Butter • 1 tsp Garlic Minced INGREDIENTS

• 1 lemon Cut into thin slices • 2 tbsp Fresh Parsley Chopped

• 1/2 tsp Red Chilli Powder • Salt to taste • 1/2 tsp Black pepper

5. Arrange lemonslicesbetween thefillets. 6. Pre heat the oven to 180 degrees C (350 Degrees F). 7. Bake the fish for 15-20 minutes. 8. Garnish with fresh parsley. 9. Serve hot.

1. Wash the tilapiafilletsandpat themdry. 2. Arrange the fillets in a baking tray. 3. Mix lemon juice, butter, garlic, red chili powder, salt and black pepper in a bowl. 4. Pour this mixture over the tilapia.

CALL US TODAY IF YOU ARE EXPERIENCING PAIN 800-558-7161

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