Choice PT: Life Doesn't Have to be A Pain in the Neck

Move to Live Your Resource to Moving Well and Living Life


At Choice, we’ve been having a very lively debate about hot vs. cold cider (cold seems to be the winner, but it was close). (continued inside)

INSIDE: • Don’t Hang Your Neck Out to Dry! • End Of Year Insurance • Patient Success Spotlight • Exercise Essentials

Move to Live Your Resource to Moving Well and Living Life


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All of these things could be a result of your own personal neck compensations. One of the easiest things you can do to relieve stress from your neck is improve your posture. Imagine your head is a bowling ball (I know, bear with me). If you allow your posture to round forward, the weight of your bowling ball head will put much more stress on your neck joints and muscles than if it is aligned directly over the rest of your spine. Moral of the story, your mom was right…no slouching. Have a great month and if you have any questions regarding neck pain, posture or my undying love of analogies give me a call or shoot me an email!

Pumpkins, hay rides, leaf peeping (never knew that was a thing before moving to the Capital District), and of course yard clean ups are all things to look forward to! In this month’s edition of Move to Live we’re continuing to focus on the space between your head and your shoulders. Whether you’re carving your neighborhoods fines pumpkin, leaf peeping while enjoying cider and donuts on a hay ride, or getting ready for fall clean up your neck is involved a great deal. Constantly feeling knots or tightness in your neck/shoulder muscles? Trouble fully turning your head to one side or the other while driving? Always feeling like you need to stretch or crack your neck after reading or working on the computer/iPad?

Hope you enjoy! Joe


The year is too quickly coming to an end, as it always seems to. I want you to take a minute and think about your health and your health insurance. You pay a lot for your health insurance, more every year in most cases. Premiums, Co-pays, Co-insurance, Out-of-pocket limits all go up each year and if that’s not bad enough many plans are beginning to limit your number of visits of physical therapy per year too. My own insurance agent has warned me that 2020 will be no different when it comes to increases. So, all I can tell you is… TAKE ADVANTAGE OF ANY 2019 BENEFITS YOU MAY HAVE LEFT NOW! Don’t miss out on all the fun the things you love doing over the holidays AND don’t wait until January when the clock and deductibles start over! It is even easy now. New York has a direct access… for most insurance plans...

Call (518) 203-6761 and mention this article to schedule a one on one free discovery visit with one of our Doctor’s of Physical Therapy at our conveniently located Campbell Ave or our newly opened Speigletown locations. Here’s to a great end of the year, Joe P.S. If you don’t need help at this time then please give this newsletter to someone who does. P.P.S. If you have any questions call me directly or send me an email at care@


Take advantage of your insurance instead of it taking advantage of you. Take advantage of any unspent Flexible spending dollars.


Exercise Essentials Try this exercise to relieve neck pain.

One Pan Healthy Sausage & Veggies

• 1/4 teaspoon red pepper flakes, optional • 1 teaspoon paprika • 1/2 teaspoon garlic powder • 1 tablespoon dried oregano • 1 tablespoon dried parsley • 1/4 teaspoon salt • 1/4 teaspoon pepper • Serve with: fresh parsley, quinoa/rice, lots of freshly grated parmesan

• 2 cups (1 small) red potato • 3/4 pound green beans • 1 large head of broccoli (1.5 cups) • 1.5 cups chopped bell peppers 2 large or 6-7 mini sweet bell peppers • 9 ounces smoked sausage I use turkey or chicken, not ground sausage • 6 tablespoons olive oil

Relieves Neck Pain

SCALENE STRETCH Place your hands overlapping on your breast bone. Next, tilt your head upwards and away from the affected side until a gentle stretch is felt along the front and side of your neck.

1. Preheat the oven to 400 degrees. 2. Line a large sheet pan with foil or parchment paper. 3. Prep the veggies: chop the red potatoes (pretty small pieces here so they will be tender in time), trim the green beans and halve (see video above recipe), chop the broccoli, chop the peppers into thick squares, and coin the sausage in thick slices. 4. Place all the veggies and sausage on a sheet pan. Pour the olive oil and all the spices on top. Toss to evenly coat all the veggies and meat (I use this 15x21 inch sheet pan). 5. Bake 15 minutes, remove from the oven and flip/stir all the veggies around. Return to the oven and bake for another 10-15 minutes or until vegetables are crisp tender and sausage is browned. 6. If desired, sprinkle freshly grated Parmesan cheese over the veggies and sausage as soon as they come out of the oven. 7. Enjoy with rice or quinoa and fresh parsley if desired

Patient Success Spotlight

How Texting Could Damage Your Spine

Forces on the neck increase the more we tilt our heads, causing spine curvature.

Text neck is a syndrom affecting people in epidemic proportions, causing significant problems to people of all ages. During texting and computer work with your head forward, the weight of your head stresses your cervical discs, in many cases more than 60 pounds (6 bowling balls) when your neck is only diesigned to hold 10 pounds (1 bowling ball).


Our School Supply Drive WAS A SUCCESS!!!

Thank you to all of our patients for bringing in supplies to support Troy City School District School 12 ALP!


Always Grateful, Erin : )

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