Newsletter for Manual Edge Physiotherapy
Manual
Monthly RIGHTY TIGHTY, LEFTY LOOSEY
When I was in Physical Therapy school many years ago, 38 years ago for those that are counting, general exercise andmovement-based exercise was very simple. It generally consisted of strengthening, stretching, cardio, or neurologic-based exercise. As a teenager and young adult, I was very well versed in strengthening, stretching, and cardio as I played various sports and worked out a lot with weight lifting and running. At that time, I was young, strong and relatively flexible. I worked in a cheese factory inWisconsin, oh the irony, during summer breaks in high school and college. I lifted and threw around a lot of heavy blocks of cheese. I was in very good shape. When I moved to Colorado in 1984, I started lap swimming for exercise. I had done plenty of it as a child and was on a summer swim team. Mark Spitz had just won 7 golds at the 1972 Olympics without using swim goggles, just like me. I felt confident in the pool. Swimming is a great exercise for strength, flexibility and certainly cardio. As I built my endurance, I was swimming 1-2 miles, 5 times a week. I was feeling pretty good. Unfortunately, as I increasedmy time in the pool, I started getting a lot of pain, muscle tightness, and spasmon the right side of my neck and shoulder blade. Being a PT, I got it treated in the clinic but it really didn’t help much. It finally dawned on me that I had failed to consider the “neurologic” effect of my swimming. I was breathing only to my right side. My movement pattern was all to one side and not to the other. One side of my neck was “facilitated” and the other was “inhibited”. It really wasn’t a strength issue, it was a “neurologic facilitation” issue. I decided to change my pattern and alternate my breathing to each side. Breathing to the other side was
like learning to swim all over again. It wasn’t pretty for a while and it took some persistence. Lo and behold, after many weeks of pain, I swammy pain away by using the “righty tighty, lefty loosey” method. I have used this method with other activities as well. Shoveling snow and raking will cause my back to get tight and painful. If I change directions, it literally takes the symptoms away as I am doing it. If I am sitting too long, I stand up and do some backward bending with my hands on my hips, it helps a lot! Inmy practice I advise that people use this method with all activities. It seems so simple but people often don’t realize that, for example, sitting at a desk and always turning or bending to one side of the desk and not the other will cause their back or neck to get tight and painful. If you turn to the right you must turn to the left too. So, if you are having pain after being in one position for too long, bending too much, or turning to one side too often, switch it up and reverse the position or the movement pattern. You will be surprised how much it helps. Remember…….righty tighty, lefty loosey!
Tim Bonack
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Manual
Monthly
SAY GOODBYE TO THE PAINS IN YOUR NECKWITH PHYSICAL THERAPY
Do you have trouble sitting up straight at your desk, tilting your head down to tie your shoes, or even lying down to go to sleep at night? Do you have headaches more than once a week? If so, you’re not alone. According to the Institute of Medicine of The National Academies, over 100 million Americans suffer from chronic pain. Of those 100 million, 15% suffer from chronic neck pain. In a survey conducted with over 300 chronic pain sufferers, 59% reported an impact on the quality of their life and 77% of those surveyed reported feeling depressed. Even small amounts of pain can lead to a downward spiral in quality of life, energy, and overall wellbeing. Fortunately, physical therapy can help resolve all the pains in your neck. Contact Manual Edge Physiotherapy today to schedule your consultation. Why Does Neck Pain Occur? The American Physical Therapy Association (APTA) states that approximately one-third of the population will experience neck pain in any given year. It can get worse if left untreated, and in severe cases, surgery may even be needed. Additional symptoms of neck pain may include: • Discomfort and pain when remaining in the same position for too long • Muscle stiffness and tightness in the upper body
• Headaches • Arm weakness • Numbness or tingling
• Inability to fully stand up or sit up straight • Loss of sleep due to pain and discomfort
The neck is an integral area of everyday movement, and sharp pains can prevent you from functioning properly in your day-to-day life. The neck is comprised of 7 vertebrae (bones), over 16 joints, and numerous muscles and tissues. The greatest concentration of muscles and tissues is in the upper neck, at the base of your skull. This area consists of the larger muscles that attach your head to your neck, and it is where the vertebral and carotid arteries travel through your neck, in order to reach the skull. When these muscles become tense, the blood flow from the arteries can become affected, resulting in neck pain and headaches. Your neck relies on a lot from your body – such as proper posture, flexibility, strength, and coordination. In our daily lives, we place tremendous strain and demand on our necks. Stress and poor posture can cause muscle weakness in the neck, and can even lead to long- term damage over time. Any sort of chronic strain on the neck can result in inflammation and contribute to our pain and headaches. If you are experiencing aches and pains, our physical therapists would be more than happy to meet with you for a consultation to discuss how they can help. Call us today to talk to an expert about how we can relieve your aches and pains!
Call Today 719-694-8342
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RELIEVE YOUR NECK PAINWITHMANUAL EDGE PHYSIOTHERAPY
Our physical therapists are movement experts, equipped in identifying and treating the main source of your neck pain. They will analyze your posture, movement, and problem areas, in order to determine the best course of treatment for your needs. Your treatment plan will focus on relieving your pain, in addition to improving your posture, mobility, strength, and coordination. Your diagnosis will determine the make-up of your treatment plan, and may include any combination of manual therapy, targeted stretches and exercises, activity modification, or ergonomic recommendations. It may also include additional methods as deemed fit by your physical therapist, such as ice and heat therapies, ultrasound, or electrical stimulation. Physical therapy can help significantly reduce your neck pain by implementing the following benefits: • Maintaining proper posture when sitting and standing. • Restoring flexibility to your neck muscles and joints. • Strengthening your mid-back muscles and shoulders to provide support to your neck.
• Improving the coordination of your neck muscles. • Educating patients on eating well, by reducing the consumption of processed foods that increases inflammation in the body. You will work together with your physical therapist to understand the goals and expectations of each step in your personalized treatment plan, with the main focus being on overcoming your neck pain and recovering as quickly as possible. If your neck pain has been limiting your daily life, don’t wait any longer to seek help. Contact us today to schedule an appointment. At Manual Edge Physiotherapy, we are dedicated to providing you with the tools you need for recovery and relief!
Contact us today to schedule a consultation and find out how our services can benefit you!
OUR POLICY ON CORONAVIRUS
EXERCISE ESSENTIAL
Manual Edge is committed to the health and wellbeing of you and your family. In the wake of the recent spread of COVID-19, also known as the novel coronavirus, we are taking every precaution. Before and after every session we are asking our clients and staff to wash or sanitize their hands. Additionally, we have increased the number of times per day that we sanitize our equipment and facility. To do your part to prevent the spread of this contagious disease, we ask patients that if you are demonstrating symptoms of coronavirus— coughing, sneezing or fever—to please stay home. Additionally, if you or your family has been exposed to someone who has a confirmed case of the virus, please notify us immediately, so we can take the necessary steps. Your cooperation in this tough time is what makes us able to continue to provide valuable services to you and your family. We appreciate your ongoing support. Our clinic features individual treatment rooms that are cleaned after each session for maximum safety.
Helps with Neck Pain
www.simpleset.net
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
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LASER THERAPY
CLINIC NEWS
We’re happy to share that all of our physiotherapists are fully vaccinated against Covid-19! This doesn’t mean we will be lax in our safe practices. Our hypervigilance to keep a clean and healthy environment as recommended by the CDC will remain in place to keep each and every one of you safe and comfortable. WE’RE VACCINATED!
Manual Edge Physiotherapy offers the latest tools in rehabi l itation, including Laser Therapy! To learn more about how Laser Therapy can help you, visit www.manualedge.com
HEALTHY RECIPE
TIM AND ZOE HIKING CHEYENNE MOUNTAIN STATE PARK ON A STUNNING MARCH DAY
ORZO WITH ZUCCHINI & TOMATO
INGREDIENTS:
• 5 oz uncooked orzo pasta • 1/2 large zucchini, 1/4-inch diced • 1 small plum or Campari tomato, diced • 1 tbsp extra virgin olive oil
• 2 cloves garlic, smashed & finely chopped • salt & fresh pepper to taste • 1/4 cup fresh grated Parmesan or Pecorino
INSTRUCTIONS:
Cook pasta in a large pot of salted water as directed for al dente. Reserve about 1/2 cup liquid before draining. Drain orzo in a colander and add the oil to the pot. Saute garlic 1minute, until fragrant, add the zucchini and tomatoes, season with salt and pepper and mix well. Cook until tender, 3 to 4 minutes. Add the cooked orzo and stir to combine all. Add some of the reserved liquid as needed so the pasta isn’t dry. Add freshly grated cheese and stir.
VAL AND PAL OLLY CHILLING OUT AT THE GREAT SAND DUNES NATIONAL PARK
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