Advanced Balance. Relieving Neck Pain

NEWSLETTER The Newsletter About Your Health And Caring For Your Body

Neck pain can be both debilitating and terrifying. When you experience an injury that leaves your neck in severe pain, the thought of not being able to freely turn your head is overwhelmingly stressful. What’s more, the pain itself is unbearable, and since the neck is so sensitive to injury, it is important to be as careful as possible in finding treatment and solutions for the pain. (continued inside) STAY AHEAD OF CHRONIC NECK PAIN FINDING RELIEF FROM NECK PAIN

Our New Team Injury Prevention Program is now available. Call today to schedule your team’s sessions! (310) 833-0300

INSIDE : • Stay Ahead Of Chronic Neck Pain

• Advanced Balance Services • Relieve Neck Pain In Minutes

• Is Your Neck Pain Caused By Sleep Issues?

NEWSLETTER The Newsletter About Your Health And Caring For Your Body


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It is incredible to realize how common neck pain is — especially among American adults! More than two-thirds of U.S. adults will develop neck pain at least once in their life, and the reasons for the neck pain are as varied as the population of the nation itself. Injury, muscle strain and even stress can cause significant pain in the neck and upper back. If you aren’t careful, a neck injury can lead to chronic pain, and it is even possible for chronic headaches like migraines to develop as a result of regular neck pain. There are a lot of different ways that you can relieve neck pain, but the best treatment for your personal needs depends entirely on the type of injury that you’ve experienced. Here is a quick breakdown of what could be going on to cause your neck pain: Ifyourpain isdevelopinggraduallyover timeand is not the result of any particular injury that comes to mind, then it may be a result of degenerative disc disease. When this develops, you may experience

chronic neck pain as a result of fluid-filled sacs that are becoming weakened over time as a result of stress and strain.  Physical therapy can help alleviate the pain from degenerative disc disease by helping restore blood circulation and improve range of motion in the neck.This therapy is approached in a careful and deliberate way so as to not cause further pain in the neck region. Sometimes, neck pain develops after a particular injury, such as due to athleticism or even as a result of a car accident or a slip and fall accident. When this happens, your pain could be a result of a muscle strain or sprain. When this is the case, then using traditional methods like hot and cold therapy and targeted physical therapy treatment can do a lot of good to alleviate the pain. However, attemptingexercisesonyourowncouldalso result in further pain.   In some cases, mechanical neck pain can develop as a result of a change in the neck joints. This may develop as a result of a disc collapsing,

which causes the space between the bones to become narrow, often causing bones to strike one another, resulting in pain. When this isn’t addressed, mechanical neck pain can spread, causing the pain to become more severe and covering a wider range of the neck. Finally, neck pain is sometimes caused by radiculopathy,which refers topressureor irritation in the neck. The pain you feel throughout the day is a result of the electrical signals in the neck being altered. Physical therapy can help reduce the pressure and irritation surrounding the nerves, often offering immediate relief from pain and discomfort. Theseare justsomeof the frequentcausesofneck pain. It is important that you never assume that your neck pain is being caused by one or another of these issues, and that you instead always work with a licensed and experienced physical therapist to determine the precise cause of your pain and discomfort.

Is Your Neck Pain Caused By Sleep Issues?

think may be necessary. Adjust how many pillows you sleep on, the position you sleep in or even your mattress!

There is one more factor that often is not spoken about, but it’s a frequent cause of neck pain and discomfort: sleeping issues. Sometimes, sleeping in a certain position or sleeping on a mattress or pillow that is too soft or too hard will lead to neck pain. Oftentimes, this pain will appear to be chronic, as the sleeping issue is likely something that you experience day after day, causing the pain to return regularly. It may be helpful to rule out sleeping concerns as a reason behind your neck pain by assessing your sleeping conditions and making any changes that you

For more support in finding relief from neck pain, visit or call Advanced Balance Physical Therapy at 310.833.0300!

Relieve Neck Pain In Minutes Try this movement if you are experiencing neck pain.

Healthy Recipe: Turkey Meatballs INGREDIENTS

• 1 lb ground turkey • 1 large egg, beaten • 1/4 cup shaved parmesan


• 1 tsp garlic powder • 1 tsp onion powder

Stand with your back against a wall. Tuck your chin like you are nodding “yes.” Draw your chin closer to the back of your throat. Repeat 6-10 times.

• 1 tsp basil • 1 tsp salt

• 1/2 tsp ground black pepper • 1 (24 oz) jar red pasta sauce • 1/2 lb whole grain spaghetti

INSTRUCTIONS Preheat broiler on high for 5 minutes. Combine all meatball ingredients in large bowl. Use your hands to mix the ingredients. Use a 1.5 tablespoon cookie scoop toscoop18meatballsontoa rimmedcookiesheet.Broilon top rack for5minutes. In a large skillet, bring pasta sauce to a low simmer. Add in cooked meatballs and simmer together for 5-10 minutes or until meatballs are completely cooked through. Serve with your choice of pasta, fresh basil, more parmesan and enjoy!

CALL TODAY! (310) 833-0300

Advanced Balance Services

Check out the following services guided and developed by doctor of physical therapy, Gerard Donayre, DPT, MPT, OCS Physical Therapy

• Computerized Balance training • Sports Medicine TRX • Cold laser/NMES/Ultrasound

• Orthopedic rehabilitation (in-home and outpatient) • Graston Technique IASTM • Dynamic and Kineseo Taping

Fitness Studio

• Group stretching classes • Sports Injury Prevention Programs

• Private stretching • Private personal training • Post Rehab fitness

For more information, visit or call Advanced Balance Physical Therapy at 310.833.0300!

Coupon Corner

Discover How To Live Pain Free! At Advanced Balance Studio, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions.






(310) 833-0300 CALL NOW TO SCHEDULE!

Call Today! (310) 833-0300

Post-Rehab Movement Fitness Program.

The self guided movement program is designed to continue your current specific development fitness routine in a fun and evidenced based environment. You can focus on your balance, coordination, agility, speed, and body weight strength. Learn from a supportive environment, increasing your knowledge base of fitness preparedness and recovery techniques, resulting in superior movement quality and injury reduction. You will have access to our ‘Health Coaches’ to answer your fitness questions, as well as access to your Doctor of Physical Therapy to address movement dysfunctions if they arise. Routines will incorporate TRX suspension training, Yoga poses, Mat Pilates techniques, foam rolling, Dynamic and static stretching, agility and coordination drills as well as body weight exercises in a clean and friendly environment.

The Perks

• Required scheduled appointment times to keep you on track to make the changes you deserve available Monday, Wednesday and/or Friday. • Gym access to work on stretching, cardiovascular fitness or specific exercise independently. (with purchase of monthly package). • Receive 15% off on Stretch services, Graston technique IASTM, High frequency massage (TheraGun) or supplies (with purchase of monthly package). $ 20 Pay Per Session $ 180 Monthly Package PayableMonthlybyautomaticcreditcardchargeorcheckspayable toDr.GerardDonayreprior to start of month. Maybe canceled at any time after the initial two (2) months of sessions; no refund forunused sessions. 4 weeks @ $45 per week

Terms & Conditions Packages are good for 1 month from date of purchase and non-refund- able. This offer may not be combined with other offers. It is up to the participant to attend 1 or 3 times per week and may not be carried over to the next month.

Call Today! (310) 833-0300

Surviving the Holidays Tips For Dieting during the Holiday Season

• Y ou can’t have your fruitcake and eat it too. Holiday desserts can be rich in sugar , fat and calories which can reallypackonthepoundsespecially ifcoupledwithahigh carbohydrate dinner. Try chewing on gum or sipping on a flavored herb tea to help squelch the desire to sample a little bit of everything. But if you must indulge, choose a reasonable portion of one of your favorites or two half portion sized desserts. • Calories in, calories out. If you are going to indulge you must exercise. Exercising an hour a day, or 30 minutes at high intensity, 5 times a week will help keep your clothes fitting nicely. • 80/20 rule. Stick with a low carbohydrate diet throughout the season with plenty of protein, vegetables and healthy fats. No need to add any extra rice, pasta, cereal or bread to breakfast and lunch meals. This will allow you to partake in some decadent foods a few times a week without adding the average 5-7 pounds of holiday weight gain.

Tis the season to be jolly... but for many who have struggled with weight loss the holidays can put a damper on the most wonderful time of the year. Surrounded by traditional favorites, baked breads, rich desserts and decadent cocktails, one can almost visualize the numbers on the scale heading in the wrong direction. Fear not and RSVP yes to your festive engagements by arming yourself with these helpful tips: • Eat before you go. As silly, as this may sound, the best way to arrive at your function and be able to pass on high calorie and high fat hors d’oeuvres is to not be plagued with hunger pangs. In addition, you will be able to make healthier food choices placing more emphasis on salads, protein and vegetables. • Avoid high sugar spirits like daiquiris, coladas and margaritas. With just two of these types of cocktails, you could consume half of your days’ worth of calories. Instead, choose light beer, red wines like pinot noir or chianti, white wines like pinot grigio or sauvignon blanc or mixed vodka club drinks with a splash of juice. Since alcohol dehydrates the body which can lead to extra snacking, be sure to drink plenty of water in between.

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