THE CONNECTIONBETWEENYOUR NECK PAIN & HEADACHES THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY NEWSLET TER
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. When they start, they are hard to stop. (continued inside)
THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY NEWSLET TER
(continued from outside)
• The Problem With Posture • Staying Motivated To Eat Healthy
• Exercise Of The Month • Immune & Respiratory Support Package
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. When Neck Pain Leads to Headaches 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. While being
in a car accident or experiencing another sort of injury can definitely lead to chronic neck pain, the cause of the issue isn’t always as simple to identify. Sometimes it is a bad habit that you don’t really think twice about, like your habit of watching TV 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.
UPPER TRAPEZIUS STRETCH 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. Improves Posture www.simpleset.net Try this movement to improve your posture. EXERCISE OF THE MONTH
The Problem With Posture
HEALTHY RECIPE Juicy Baked Chicken Breast INGREDIENTS • 4 boneless, skinless chicken breasts • 2 tsp olive oil
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 the 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.
• 3 tbsp brown sugar • 1 tbsp chili powder • 1 tsp parsley flakes • 1/2 tsp salt • 1/2 tsp black pepper • 1/2 tsp garlic powder • 1/2 tsp onion powder • 1/2 tsp cumin
INSTRUCTIONS Pre-heat oven to 425 degrees F. Line a baking sheet with foil and spray with non-stick spray. Place the chicken breasts between two sheets of parchment paper and pound to an even thickness. Drizzle both sides of chicken with olive oil. Combine seasonings and sprinkle generously over both sides of the chicken breasts. Bake for 20 minutes. Remove from oven and cover loosely with foil for 5 minutes before slicing.
CALL US TODAY IF YOU ARE EXPERIENCING ANY PAIN
Staying Motivated To Eat Healthy
Refer A Friend
Who Do You Know That Needs Our Help?
Do You Have Fr iends Or Fami ly Unable To Do The Fol lowing:
� Move without pain � Bend & move freely � Balance confidently
� Stand comfortably � Run for longer distances � Live an active lifestyle
If you know someone suffering with aches and pains give the gift of health. Refer them to Pinnacle Physical Therapy & Personal Training today.
1. Set small, measurable goals that will help you get to your overall large goal.
Pass along this newsletter or have them call us directly to schedule an appointment.
2. Keep a food and exercise journal. This is extremely helpful to track how much you’re eating – sometimes you don’t realize how many small bites here and there add up. You can do a hand-written journal or go digital and log your food/fitness from the computer or your smartphone.
3. Crowd processed junk food out of your diet by adding in nutritious whole foods.
4. Skip the pantry and head to the fridge. No one really keeps a lot of processed foods in their fridge because they’re usually self-stable. When looking for an afternoon snack, stick with something from the fridge (non-fat greek yogurt, fruit, veggies with hummus, edmamae, etc.) 5. Try new foods. Eating the same meal every night can get old. Look for new healthy recipes online, in cookbooks or magazines so you don’t get bored with eating healthy.
6. Eat something every 2-3 hours. This keeps your metabolism running and also makes sure you don’t overeat after work.
Plant based medicine to support your body against seasonal and respiratory threats. Includes: dōTERRA On Guard 15ml, dōTERRA Breathe 15ml, Tea Tree Roll On, Copaiba Softgels and dōTERRA sanitizing spray. For questions on products and how to use them call the clinic. $142 plus tax and shipping. Use this link to purchase: doterra.me/a9Ykfuut
7. Keep nutritious foods on hand and ready to eat. Preparation is the key to eating healthy! Having fresh vegetables and fruits, lean protein, healthy fats and smart carbs each week is super helpful for staying on track.
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