Full Potential: Say Goodbye To Neck Pain


September, 2018

“Leave Chronic Pain Behind You!” SAY GOODBYE TO NECK PAIN

Do you find your neck nagging you in the morning or at the end of the day? Do you feel muscle tension and discomfort in your neck or shoulders?

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INSIDE: � Say Goodbye To Neck Pain � 4 Tips To Quickly Relieve Your Headache � Exercise Essentials

� Patient Success � Healthy Recipe

Health & Fitness

The Newsletter About Achieving and Maintaining Optimal Well-Being September, 2018 “Ever Wonder How To Treat Your Aching Neck?” SAY GOODBYE TO NECK PAIN

Hands-on relief One of the best ways to relieve the tightness in your neck muscles is with specialized gentle hands on therapy. Our physical therapists are experts in alleviating tight muscles and restoring normal neck joint motion. If you are suffering with neck pain, shoulder pain, or headaches, call us today and speak to one of our experts. Your neck will thank you. Improve your upper neck motion The upper neck accounts for over 60% of the total motion in the neck. It is also the area where many of the powerful shoulder muscles attach. Therefore, it is an area that becomes very tight. A simple exercise you can do to improve your neck motion, is the chin tuck. Simply stand or sit tall, then gently tuck your chin down until you feel a slight pressure or pull in the upper neck. Be careful to do this gently and talk to one of our therapists if you are unsure of performing this exercise correctly.

Neck pain is becoming a silent epidemic in today’s society as more people end up with terrible forward head posture and tighter neck muscles. The culprit is our addiction to technology, staring into the TV, computer screen or our smart phones. The good news is that you can do a lot to relieve your neck pain and get on the right path to a healthy spine. The neck is extremely important in the overall posture of the body. Where the head and neck move, so does the rest of the body. Changes in the alignment of your neck can cause a variety of symptoms such as neck tension, headaches, migraines and even radiating pain or numbness to the arms and hands. Align your spine One of the most important things you can do is to improve your neck alignment. Be conscious of how you sit and stand throughout the day, keeping your head tall. This naturally pulls your spine into alignment.

Call us to speak with one of our experts.


Pain Relief “It’s Time To Try A Different Option For Relief!” 4 TIPS TO QUICKLY RELIEVE YOUR HEADACHE

Most everyone has experienced a headache at some point in their lives. In fact, over 10 million people in the US suffer with daily headaches. The vast majority of headaches stem from limitations with neck motion. Headaches result from the spasm of arteries in the scalp and sometimes, the brain. Different triggers can occur from chemical sensitivities to pH or sugar imbalances in the blood. Often, the spasms are caused by irritations of the muscles in the neck and scalp that trigger the nerves to go into overdrive, causing a dull ache or even sharp pain. Here’s what you can do to prevent headaches: 1. Watch your posture – Alignment of the neck and upper back is crucial to alleviating the strain on the neck muscles. Be conscious throughout the day of how you are holding your posture. Bring work up to eye level and make sure that your computer screen is high enough to alleviate neck strain. 2. Drink more water – A common cause of many headaches is dehydration. If you feel thirsty, then your body is already dehydrated. Avoid caffeinated beverages, as these are diuretics, causing you to lose water. Keep a glass of water next to your desk or in reach, and work to refill it 4-6 times during the day. 3. Balance your pH – The acidity of your blood can make you more prone to headaches and feeling tired. Make sure that you eat enough green vegetables, lean protein and avoid fatty or processed foods. Also, scale

back on the coffee, as it is very acidic. Water also helps to balance your pH, so repeat step 2. 4. Exercise and therapy – Exercise helps to regulate your pH, reduce neck strain and improve your mood. If you find yourself suffering with headaches more than 2 times a week, then you should seek the expertise of our physical therapists. These symptoms can be the result of an underlying problem with your neck and need to be treated.

Full Potential PhysicalTherapy can help youmaintain a healthy neck, naturally!

Healthy Recipe

Zucchini Linguine

INGREDIENTS • 1 lb tomatoes, finely chopped • 1 tablespoon chopped basil • 1 tablespoon chopped parsley

• 1 small red chile, seeded & minced • 1/3 cup extra-virgin olive oil • 12 ounces linguine • 3 baby zucchini, thinly sliced • 1/4 cup freshly grated Parmesan cheese, plus more for serving

• 2 garlic cloves, minced • 2 teaspoons kosher salt

DIRECTIONS In a large bowl, toss the tomatoes with the basil, parsley, garlic, salt, chile and olive oil. In a large pot of boiling salted water, cook the linguine; drain well. Add the linguine to the bowl along with the sliced zucchini and toss. Add the 1/4 cup of grated cheese, toss again and serve in bowls, passing more cheese at the table.


Patient Success

I have been able to do normal everyday activities! “I have been able to do normal everyday household activities as well as outdoor activities; walking in a park and on the beach. Keeping up with active grandchildren in the summer is important to me. I was unable to do that and now I can!” - Jennifer R. I am very grateful! “I have found relief for my pain and I am now able to sleep well. The therapists are always asking questions to know my needs and not assume my needs are the same as anyone else with my same diagnosis. I am very grateful for all aspects of Full Potential!” - Kathleen S. It feels like new! “I wasn’t able to do anything with my right arm. After physical therapy at Full Potential, it feels like new.” - Ron V. Kind Words From Our Patients...

PLAY THE REFERRAL GAME You Help Us, Help Others Who Do You Know That Needs Our Help? At Full Potential, we know that a referral from our patients is the biggest compliment. Let us thank you with these 3 simple steps!

1. Start by handing out the referral cards located at our front desk to your friends and family that are in need of our help!

2. The card with your name on the back must be returned to us at their first appointment!

3. You win! Come in to claim your prize!

Thank you to the following for referring your friends and family!

• Bill VanBruggen • Rita Nykamp • Melody Freckman • Lynda Redder

• Bev DePree • Martha Woltman • Patti Schonfeld • Carlene Ramirez

• Ann Nieuwkoop • Judy Allen • Michael Tubbs • Kerri Stoel

• Ruby Kickert • Amanda Dykhouse • Angela Eding

Full Potential News

Thank You For Joining Us! Our most recent Back Pain Workshop was full of guests eager to learn! The feedback on this workshop was positive, as all of the guests said they would recommend it to a friend or family member. If you missed this one, please keep checking back on our website or social media sites for more information on our upcoming events.


Company Outing

Take me out to the ball game! What better way to thank a wonderful staff for all of their hard work than hotdogs and baseball? We had a blast at the Whitecaps game in August!

www.facebook.com/fullpotentialpt Visit us on Facebook for more tips and updates!

Outstanding relief for your aches... Try these simple exercises to keep you moving... Exercise Essentials

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. Relieves neck pain

Good for those who sit at a computer all day MEDIAN NERVE GLIDE Start with your arm hanging down at your side with your elbow straight and palm facing forward. Next, bend your wrist forward and back. Your other hand should be checking to make sure that your shoulder stays down and drawn back the entire time.



Always consult your physical therapist or physician before starting exercises you are unsure of doing. DISCOVER HOW TO LIVE 1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program PAIN FREE At Full Potential Physical Therapy, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to get Full Potential Physical Therapy if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury


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