ReboundPT_Don't Let Life Become a Pain in the Neck

N E W S L E T T E R DON'T LET LIFE BECOME A PAIN IN THE NECK

Headaches have a bad habit of making their appearance at the most inconvenient times. The middle of the workday, early in the evening when you have hours of responsibilities ahead of you, or even first thing in the morning when you are trying to pay attention to your morning meeting — headaches don’t care how important the work ahead of you is. (Continued inside)

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N E W S L E T T E R

DON'T LET LIFE BECOME A PAIN IN THE NECK (Continued from outside)

There are all sorts of reasons why headaches may develop. From environmental factors like weather changes and exposure to certain perfumes or other scents, to stress and allergies, headaches happen to the best of us. However, there are some headaches that may be a bit more predictable than others. Factors like your posture, the type of mattress you sleep on, the pillow you use, or even the desk chair you sit in at work can all impact your risk for experiencing regular headaches because of the intricate network of nerves and muscles in your neck. WhenNeckPainLeadstoHeadaches The majority of the time, neck pain starts out as a seemingly small concern. A crick in your neck here or there may start to develop more frequently, and before you know it, your experience of neck pain is something you are dealing with daily. It isn’t always the result of something large.Whilebeing inacaraccidentor experiencing another sort of injury can definitely lead to chronic neck pain, the cause of the issue isn’t always as simple to identify.

as you fall asleep, keeping your neck at an odd angle as you rest for the evening, or maybe as a result of your posture as you type at your desk every day, hunched over at the shoulders with your neck catching the brunt of your slouch. These poor habits are common, and most of us consider them to be harmless. Sure, you know it isn’t great for you, but what is actually going to happen? It’s a lot easier to slouch as you type, and who doesn’t want to catch a few late-night laughs as they fall asleep? But the reality is that these seemingly irrelevant habits could be putting undue stress on your neck, and if you aren’t careful, this could translate to regular and uncomfortable headaches that are difficult to get rid of. 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.

INSIDE: • How Physical Therapy Can Help Relieve Your Headaches • Staying Physically Fit During the Holidays • Patient Success Spotlight • Exercise Essentials

Sometimes it is a bad habit that you don’t really think twice about, like your habit of watchingTV

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HOW PHYSICAL THERAPY CAN HELP RELIEVE YOUR HEADACHES

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. Whenthis isan issue,workingwithaphysical 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 today!

Give Rebound Physical Therapy a call today at Hillsdale (785-271-5533) or our South Clinic at (785-266-5850). We can help you say goodbye to your aches and pains, today!

STAYING PHYSICALLY FIT DURING THE HOLIDAYS

Exercise Essentials Try this simple exercise to relieve pain.

Keep Moving. In addition to staying active, try toavoidsittingforprolonged periodsof time.Researchshows that getting up for just five minutes every 30 to60minutesandperforming light activity (say,pacingaround thehouse orperformingsimplesquatexercises) reduces the riskofdiabetesandother heart disease risk factors. Be Creative and Get Rid of ‘All Or Nothing’ Mindsets. The holidays are hectic,butdoyourbest toavoid the ‘all ornothing’mentalitywhen itcomes to healthful eating and physical activity. During the holidays, get a bit creative withexerciseandopt for funways that make physical activity a family affair. From exploring new group fitness classes to building physical activity into holiday traditions. Think outside

theboxwhen itcomes toways tohave quality time with family and friends while also prioritizing your health. Plan Your Workouts. Note your workouts in your schedule to assure they are a part of your day. Remember, some exercise is better than none. Rather than skipping the gymaltogether,make time foraquick workout. From now until New Year’s Day, your schedulewill likelybefilledwith family obligations, traveling and festive outings with all sorts of tempting treats. Even the most disciplined people can find it difficult to stick to their health and fitness routines. However, with these tips, you will be able tomanageactivity intoyourdaily schedule with patience and time.

Stretches Neck

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Levator Scapulae Stretch (Overpressure) Sit in a chair with the hand on the side of the neck to be stretched beneath you. (Alternatively, you can grab under the chair.) Use your free hand to gently pull your nose down toward your armpit so as to give your neck an extra stretch. Good stretch to use if you sit at a computer all day.

CALL US TODAY IF YOU ARE EXPERIENCING NECK PAIN OR HEADACHES

HEALTHY RECIPE Roasted Brussels Sprouts & Carrots

Patient Success Spotlight

INGREDIENTS • 3/4 lb. Brussels sprouts, trimmed and halved • 2 large carrots, peeled and sliced into 1/2” pieces • 2 tbsp. extra-virgin olive oil • 1 tbsp. balsamic vinegar • 1 tsp. chopped rosemary leaves • 1 tsp. chopped thyme leaves • Kosher salt • Freshly ground black pepper

I can now perform many tasks that had been painful and impossible..." "Margaret and I were able to make significant gains in both range of motion and strength in the last six weeks. The cortisone shot helped reduce pain and swelling and gave me a good start to recovery. I can now perform many tasks that had been painful and impossible in the previous six months. I think with the continued exercise, stretching, and strength training, I will make a full recovery in the next 3-6 months at most." – Chad

• 1/2 c. toasted pecans • 1/2 c. dried cranberries

INSTRUCTIONS Preheat oven to 400°F. Scatter vegetables on a large baking sheet. Toss with oil, balsamic vinegar, rosemary, and thyme. Season with salt and pepper. Bake for 20 to 25 minutes, until the vegetables are tender, shaking the pan halfway through. Before serving, toss roasted vegetables with pecans and cranberries. In a large bowl, toss vegetables with oil, balsamic vinegar, and herbs. Season with salt and pepper.This dish is perfect for yourThanksgiving vegetable side dish. delish.com/cooking/recipe-ideas/recipes/a50228/holiday-roasted-vegetables-recipe

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Discover How To Live Pain-Free!

At Rebound Physical Therapy, you will receive hands-on therapy treatments by our friendly, caring, health experts during focused and individualized sessions.

FREE PT SCREENING!

1. CALL AND TALK TO YOUR THERAPIST

2. DISCOVER WHY YOUR PAIN HAS COME BACK

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3. GET YOUR CUSTOM RECOVERY PROGRAM

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