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HEALTH & FITNESS NEWSLETTER 2 0 2 5
How Posture Affects Neck and Shoulder Health
goldcoastpt.com | 561.331.5508
HEALTH & FITNESS NEWSLETTER 2 0 2 5
Our Boca Raton Location is Moving! Check out our new space at: 951 Broken Sound Parkway NW, Suite 190 Boca Raton, FL 33487
How Posture Affects Neck and Shoulder Health
but the discomfort persisted. Evenings were no longer enjoyable as the pain in her neck and shoulders made it challenging to relax or engage in her favorite activities. It was a wake-up call that something needed to change. Seeking Professional Help Frustrated with the persistent pain, Sarah decided to consult one of our skilled physical therapists at Gold Coast Physical Therapy, who specialized in postural issues and musculoskeletal health. Her therapist began by comprehensively assessing her medical history as well as Sarah’s posture and movement capabilities. Understanding the Impact of Poor Posture Her physical therapist explained to Sarah how her poor posture was contributing to her neck and shoulder pain. Sitting for prolonged periods with her shoulders slouched forward and her head tilted down had placed excessive strain on her neck and shoulder muscles. The therapist also noted that her spine’s natural curvature was affected, further contributing to her pain.
Meet Sarah, a middle-aged office worker who, like many of us, spends most of her workday sitting at a desk, typing away on a computer. Over the years, Sarah started experiencing persistent neck and shoulder pain that gradually began to affect her quality of life. Little did she know that her posture was a major part of the problem. This is the story of how Sarah’s journey to better posture relieved her neck and shoulder pain and improved her overall well-being. The Postural Predicament Sarah’s days at the office involved long hours spent hunched over her computer engrossed in her work. Her posture was far from ideal, and she rarely paid attention to how she sat or the position of her neck and shoulders. Like many individuals in sedentary jobs, she was unaware of the consequences poor posture could have on her health. The Painful Wake-Up Call One day, Sarah began to experience nagging neck pain that radiated into her shoulders. At first, she dismissed it as stress-related tension,
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The Treatment Plan at Gold Coast Physical Therapy
productivity. Her improved mood and reduced stress levels were additional benefits of her posture-enhancing journey. Take Action Today for Better Posture & Health Sarah’s success story serves as a valuable reminder of how posture affects neck and shoulder health. Poor posture can lead to a variety of musculoskeletal issues, especially in office workers who spend extended hours sitting at desks. However, individuals like Sarah can significantly improve their posture and overall well-being with the right guidance and a commitment to change. If you are struggling with neck or shoulder pain, give Gold Coast Physical Therapy a call and schedule a consultation to get the relief you deserve! Sources: https://www.mdpi.com/2077-0383/10/24/5946 •https://www.ncbi.nlm.nih.gov/pmc/articles/ PMC5889545/ •https://www.bodyworkmovementtherapies.com/article/S1360-8592(22)00076-6/fulltext • https://stock.adobe.com/search/images?k=Sweet+%26+Sour+Tofu&search_type=usertyped
Sarah’s physical therapist developed a tailored treatment plan to address her posture-related issues. The program incorporated various techniques and treatments commonly used by physical therapists to improve posture: • Postural Education: The therapist educated Sarah about maintaining proper alignment during everyday activities. She learned to sit and stand with a straight back, aligning her head with her spine. • Exercises: Sarah was given a set of exercises to strengthen her neck, upper back, and core muscles while stretching tight muscles. These exercises were designed to address muscle imbalances contributing to her poor posture. • Manual Therapy: During therapy sessions, her physical therapist used manual techniques to mobilize Sarah’s spine and alleviate muscle tension. These hands-on interventions helped improve joint mobility and relieve pain. • Ergonomic Assessment: The therapist provided Sarah with recommendations for her workplace setup and how to make adjustments to promote better posture. Sarah’s journey to better posture was not without its challenges. It required commitment, consistency, and a willingness to change her daily routine. However, over time, she began to experience significant improvements. As Sarah diligently followed her exercise routine and ergonomic recommendations, her neck and shoulder pain gradually subsided. She felt more alert and focused at work, which increased
Directions: Place 3 layers of paper towels or a clean kitchen towel on a plate. Place tofu on towels and cover with another 3 layers of towels or another clean kitchen towel. Place a heavy can or skillet on top of tofu to press moisture out, pouring off excess water and replacing towels as they get soaked, 30 to 45 minutes (you can do this with a tofu press if you have one). Meanwhile, arrange a rack in center of oven; preheat to 425°. Cut onion and bell peppers into 1” pieces. Into a medium bowl or large measuring cup, grate ginger and garlic. Add pineapple juice, broth, vinegar, soy sauce, ketchup, brown sugar, and 1 Tbsp. cornstarch and stir to combine. Break or cut tofu into rough 1” pieces or cubes and transfer to a large bowl; season with 1 tsp. salt. Drizzle with 1 Tbsp. oil and gently toss tofu to coat. Sprinkle with remaining 1/3 cup cornstarch and gently toss until tofu is coated. Arrange on a parchment-lined baking sheet and drizzle with 2 Tbsp. oil. Bake tofu, turning halfway through, until light brown and crisp, 25 to 30 minutes. When tofu has about 12 minutes remaining, in a large skillet or wok over medium-high heat, heat remaining 1 Tbsp. oil. Add onion and bell peppers; season with salt, then toss to coat vegetables with oil. Cook, stirring frequently, until vegetables start to soften and blister on the surface, 4 to 5 minutes. Transfer vegetables to a plate. Reduce heat to medium. Whisk sauce to reincorporate cornstarch and pour into skillet. Bring to a simmer and cook, stirring occasionally, until slightly thickened, about 4 minutes. Add vegetables, tofu, and pineapple chunks to skillet and toss to coat in sauce. Divide rice among bowls. Spoon tofu mixture over. Top with sesame seeds (if using). • 1 Tbsp. light brown sugar • 1 Tbsp. plus 1/3 cup cornstarch, divided • 4 Tbsp. neutral oil, divided • Kosher salt • Steamed white rice, for serving • Sesame seeds, for serving Vegan Recipe of The Month: Sweet & Sour Tofu Ingredients: • 14 oz. extra-firm tofu • 1 small red onion • 1 green bell pepper • 1 red bell pepper • 1 (1”) piece ginger, peeled • 2 garlic cloves, peeled • 1/2 cup canned pineapple chunks, plus 1/3 cup pineapple juice, divided • 1/3 cup vegetable broth • 3 Tbsp. unseasoned rice vinegar • 2 Tbsp. soy sauce or tamari • 1 Tbsp. ketchup
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Achieving the Ideal Posture: A Roadmap to Optimal Alignment
As soon as someone says the word posture, people straighten right up, only to slump back down in a matter of minutes. Unfortunately, there are also a lot of misunderstandings about what “good” posture is. At Gold Coast Physical Therapy, we understand that your “ideal” posture is based on your unique characteristics and life situation. Rather than compare you to someone else, we’ll help you find the posture that creates harmony and balance in your body. Here’s an overview of what to strive for with posture: • Head: Your head should be positioned over the spine. This helps maintain the natural curvature of the cervical spine (i.e., the neck), ensures the head is neither leaning too far forward nor tilting backward, and prevents undue strain. • Shoulders: Your shoulders should be gently pulled back and relaxed, not slouched forward. This posture opens the chest, allowing unrestricted breathing and optimal circulation. • Spine: The spine exhibits three primary curves: cervical (neck), thoracic (mid-back), and lumbar (lower back). Good posture ensures these curves remain intact, avoiding excessive arching or rounding. Our therapists will develop a personalized plan tailored to your unique needs based on the assessment. This plan may include exercises, stretches, and techniques to address specific posture- related challenges. Workout Your Brain Sudoku
Embrace Your Journey to Ideal Posture Today for a Healthier Tomorrow Ideal posture is about alignment, balance, and harmony within your body. Our therapists are your partners, helping you identify your unique ideal posture and providing the guidance and support needed to attain it. Call today to set up a consultation with one of our specialists!
Our Boca Raton Location is Moving! Check out our new space at: 951 Broken Sound Parkway NW, Suite 190 Boca Raton, FL 33487
Patient Success Spotlight
“I had an appointment at Gold Coast Physical Therapy last week and had a solid experience. The front desk team was friendly and made everything smooth. Dr. Dominique was thorough, helpful, and informative; he took the time to explain things, I felt heard/seen, and didn’t feel rushed. He’s easygoing and made the whole visit feel comfortable. Would definitely recommend.” - R.S.
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