Nestor Physical Therapy Newsletter
NEWSLETTER www.nestorphysicaltherapy.com
Do you find it hard to get comfortable at night because of the ache in your neck or find you just hurt when you try to move in a certain direction? Many people suffer from chronic neck pain, tightness, and frequent headaches. (continued inside)
INSIDE: Relief For Nagging Necks
&Thumping Heads Common Problems
Associated With Neck Pain Patient Success Spotlights
Relief For Nagging Necks &Thumping Heads
261 Main Street North Smithfield, RI 02896
Winner of our Facebook Challenge: Jill Gregory. Thanks for “liking” and “sharing” our posts and checking in when at the clinic. Jill will receive a FREE Gas Gift Card!!
(continued from outside)
Relief For Nagging Necks &Thumping Heads
Few people get the attention needed to address the root cause of the problem, trying to mask the symptoms with Advil or Tylenol. How Neck Problems Cause Headaches The neck is very complicated in its structure requiring good movement, posture, and support. Most of the rotating of your head comes from the upper part of the neck. Therefore, this is a very important part of your body. It is where the thickest part of the spinal cord goes through the spinal canal to the brain. It is also an important area that determines how your body balances. Main Causes of Neck Pain Neck pain can start for a number of reasons such as poor posture with sitting, car accidents, stress, injuries, or even falls. Since the neck is where blood vessels travel through to supply your head, muscle tightness can cause spasms of the arteries around the nerves of the neck and head. This can cause headaches or even trigger migraines. People with
neck problems often experience pain, tingling, or numbness, into the arms, hands, and even fingers. This happens because the nerves exiting the spine in your neck supply sensations to your arms and hands. If you find these types of symptoms occurring, it is important that you see one of our expert physical therapists at Nestor Physical Therapy. There is a lot that you can do to help your neck pain. The key is preventing the neck pain from starting in the first place. However, our daily lives don’t always dictate what is good for our neck and shoulders. In today’s society we sit a lot in slouched positions which is not good for the neck, upper back, and shoulders. Our jobs, driving in the car, picking up heavy objects, and repetitive straining can hurt the neck over a period of time. Have the spine experts at Nestor Physical Therapy examine your neck alignment, posture, movement, strength, and function to zero in on the root cause of your neck pain or headaches. Then with precise treatment and expert education we teach you how to prevent it from returning. Call us today to learn more how we can relieve your neck pain.
Call Today! 401-356-4777
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Common Problems Associated With Neck Pain
Whether you have upper, mid or lower neck pain, we can help. Neck pain can come from a number of disorders and diseases and can involve any of the tissues in the neck. Examples of common conditions causing neck pain are degenerative disc disease, neck strain, neck injury such as in whiplash, a herniated disc, or a pinched nerve. Below are some of the commonly affected areas of you neck: UPPER NECK Pain or injury here is often responsible for headaches to the scalp and face. This area helps with overall body balance and the ability to rotate the neck.
MID NECK Pain or injury here is responsible for weakness and pain to the shoulders, arms, hands, and fingers.
LOWER NECK Pain or injury in this area often presents with limited motion and contributes to a forward head posture. As a result this increases strain on the neck causing muscle pain and tension.
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Who Do You Know That Needs Our Help?
Refer a Friend Do You Have Friends or Family Unable to Do The Following?
9 Move without pain 9 Bend and move freely
9 Balance confidently and securely 9 Sit for long periods comfortably 9 Walk for long distances 9 Live an active and healthy lifestyle
If you answered “yes” to any of these, please call us today at 401-356-4777
Patient Success Spotlights
“My experience has been a positive one! Feeling comfortable with all of you made my questions easier to ask. The PT you performed helped me so much, and I did not realize how much the exercises would help. I’m able to do my housework, do my grocery shopping, walk the dog and perform my work duties pain-free. I no longer have burning in my arm or pain in my shoulder/neck. The bonus? I lost a few pounds! Thank you all!” - Lucille Biernacki “I no longer have burning in my arm or pain in my shoulder/neck. The bonus? I lost a few pounds!”
“Prior to coming to physical therapy, I had headaches on the entire left side of my head. During the treatments the headaches began to go away. I am no longer having the headaches. The Nestor Physical Therapy team has been great and has helped to improve my day-to-day life.” - Todd Hurteau “The Nestor Physical Therapy team has been great and has helped to improve my day-to-day life.”
A WHOLE WEEK OF FREE CONSULTS! MONDAY, JUNE 17TH - FRIDAY, JUNE 21ST 2019
Who’s Eligible? We are celebrating another great year of service and we want our valued patients to enjoy it pain free. We are having ONE WEEK of completely Free Exams for: • All past patients who have not been seen in PT in the last month • All present patients who have another problem currently not being treated
These consults are ideal for people suffering with pain from:
•Lower Back Pain •Arthritis •Sciatica
•Balance issues including fear of falling •Vertigo and Dizziness •Shoulder Pain •Knee Pain •Problems Walking
•Neck Pain •Headaches
• All loved ones, family, friends, neighbors and co-workers of our past and present patients
If you are having pain or problems with day to day activities such as walking, standing, sitting for long periods, going up or down stairs, getting in or out of the car, sleeping or driving then you should schedule your exam now. If you are a past or present patient, or referring a friend, family member, or a stubborn spouse... Give them this newsletter and tell them to call us to schedule their free exam.
If you are a past or present patient then call 401-356-4777 to schedule your Free Exam Today!
Call us at (401) 356-4777 to schedule your FREE CONSULT! Offer Expires June 21st, 2019!
Surprise Recipe
I am often asked “What are you cooking this weekend?” or “How would you cook ______?” Inspiration for what I cook comes from my garden, requests from my wife, cookbooks, TV shows, and restaurants. How I cook a specific piece of meat, fish or veggie is always changing. One easy way to change up a dish you have made many times is to change how you flavor it. Rubs and marinades are a great way to change up a dish. Rubs and marinades can be applied before, during, and even after cooking to boost the flavor. The type of rub or marinade you use is only limited by your imagination. Rubs are made by combining seasonings and spices. Rubs can be applied before cooking to
season the dish or can act as a cure. Marinades are a combination of seasonings, spices and a liquid component (oil, juice, beer, etc.). Marinades can be used before cooking to season a dish or during the cooking process to keep a dish from drying out. To “spice up” something you like to cook on the grill add a rub or a marinade. If you have a favorite rub for chicken, try it on pork. Or use your veggie seasoning on some fish. Try your “go to” marinade for steak tips on chicken wings. Be creative. If you are struggling with how to make a rub or marinade, check out my friend Steven Raichlen’s book Barbecue Sauces, Rubs, and Marinades. I have a few favorite rubs and marinades. I have one rub that can be used on ANYTHING! Well, almost anything. I don’t use it on steak because a good steak should only need salt and pepper. I use it on chicken, pork, shrimp, scallops, fish, veggies, and even potatoes. Come by the clinic this month, I will give you a FREE SAMPLE of my Barbecue Rub and FOUR bonus recipes to use the rub on! Vote for your favorite recipe each week on our Facebook page, and Get a FREE Nestor Physical Therapy Recipe Book! HAVE YOU BEEN VOTING?
CUT OUT & COLLECT EACH OF OUR MONTHLY NEWSLET TER RECIPES AND CREATE YOUR OWN NESTOR PHYSICAL THERAPY COOKBOOK!
Arthritis InTheNeck
CedarPlankedSmokedCheese
Theproblemwitharthritis is the lossof rangeofmotion in theneck joints. Asbonewearsonbone, the surfaceof thebones actually start to change shape.This thins thebones in the neck in someparts leading to a lossof heightbetween thebones.Due t abnormalwearand tear,newbone forms where it shouldn’t, creeping into the holeswhere the spinal cord passes through. In addition it can rub on the nerves out to your neck, shoulers, arms and even hands. This can lead to a condition called cervical spinal stenosis,whichcanbequitepainful. Whatcanbedone tohelpneckarthritis? Whilepainmedicationscanhelp control pain, they don’t address the root cause of the pain,which is poor strength and lackofnormalmovement.Theneck jointson the sideof the spinenormallyexperiencewearand tearover theyears.However,when this wear and tear is accelerated due to poor posture,weakness or injury, this cn lead to limited,painful rangeofmotion. Inaddition,withneckarthritis, thesmallermusclesthatguide themotions of theneckbecomeweaker,eventually leading tomore rubbingandarthritis. Bygentlystretching these tightand restricted jointswithspecifichandson therapy ndexercises,rangeofmotioncanbereturned.Whilephysicaltherapy canot restore the cartilage or change the bony structure, it can certainly helpyourneckmovebetter,becomestronger, reducepainandgiveyou the pwer tostayhealthier longer. imple test. See if you have restricted cervical joints.Standwith yourbackagainst thewall.Canyou touch thebackofyourhead t thewall whilekeepingyourchin level? Ifyoucannot, thenyourneck jointsare limited andyouneedphysical therapy to restore the range fmotion. Try this
This is a great appetizer for the holidays. It looks fancy but is quick and easy tomake.Yourguestswill think you are agourmet chef!
Thecheesecanbe smokedonagasgrill if youmakea smokerpack. Iused the charcoalgrill.
Youwillneeda cedarplank, camembert cheeseorabrie (soft creamy cheese), pepper jelly, and1-2 jalapenos.
Place theplankon thegrill for1-2minutesa side.Youwill see somegrillmarksand youwill start to smell the aroma of the cedar plank. (See thegrillmarks in the picture).
Spread the pepper jelly on the cheese. Slice the jalapeno in half, remove the seeds if you like it on themildside,andarrange jalapenosliceson topof thecheese.Slice the jalapenocrosswisewith the seeds if you like it spicy.Place the cheese in the plank. Place the plank on the grill (indirect heat) no flame under the plank. (See picture).Add a fewwood chips to the charcoals.Use smoker pack if using gas grill.Cook about 10minutes until the cheese becomes soft.Some of the cheesewill start to ooze out.
Is your neck pain affecting your balance? Have you ever seen a person with t ir head protruding forward and their body bent over?This can be subtle or quite noticeable.With neck pain, limited neck posture results in loss of balance. Just pull anyone by their nose and youwill see theywill falter forward.This isbecause thenormal linesofgravity through thebody changewhen thespineposturechanges. If youorsomeone youknowhas poorbalance, itcouldbeaproblemwith theirposture. Gtyourneckmovingand feelingbtter.Callus to learnmoreaboutour programs today!
Servewithgrilled bread or fancy crackers. Enjoy!
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Try thismovement forneckpain relief. RelievePain InMinutes:
Patient Success Spotlight
RelievesNeckPain
www.simpleset.net
CERVICALROTATION Turn yourhead towards the side, then returnback to looking straightahead.
“Sincemy initialonsetof injury, Ihavebeensufferingmajor tingling inmyarmandneckpain. I'vebeen to2otherphysical therapistsand Dr.Nestorhaseliminatedmysymptoms.Hehasgivenmehope that Icanmakea full recoveryandgetback to theactive life that Ihad!” -MichaelOrsini
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CallToday! 401-356-4777
www.nestorphysicaltherapy.com
Call Today! 401-356-4777
www.nestorphysicaltherapy.com
Exercise Essentials Flexibility, strength, and stability are needed to keep you moving. Share this with a friend or family member to help keep them healthy too!
NECK SIDE FLEXION STRETCH Stand with good posture and begin by slowly lowering your ear towards your shoulder as far as you comfortably can. Use your arm to guide your head slightly further until you feel a gentle stretch in your neck. Hold for 10 seconds, then slowly return. Repeat 5 times to each side. Perform 2-3x/day.
CERVICAL RETRACTION Stand tall with your feet flat on the ground. Begin by tucking your chin like you are nodding ‘yes’. Draw your chin closer to the back of your throat. 10 repetitions 5-6 sets per day.
Exercises copyright of
www.simpleset.net
Relieves Neck Pain
FREE PAIN CONSULTATION FOR YOU AND A FRIEND!
THIS COUPON IS GOOD FOR: A FREE PAIN CONSULTATION FOR YOU FREE PAIN CONSULTATION
FREE PAIN CONSULTATION
THIS COUPON IS GOOD FOR: A FREE PAIN CONSULTATION FOR A FRIEND
Expires: 6/30/19 Call today as spots are limited!
Call today as spots are limited!
Expires: 6/30/19
401-356-4777 CALL TO SCHEDULE TODAY!
Call Today! 401-356-4777
www.nestorphysicaltherapy.com
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