A TALE OF TWO PATIENTS (continued from outside)
SARAH’S STORY: A DEDICATED STRENGTH TRAINING PROGRAM Sarah’s situation was very similar to Ally’s. She was a marketing assistant who also spent a great deal of time on both her laptop and a mobile phone, and she also experienced a gradual onset of neck pain. And, like Ally, she paid us a visit when it became too much. We gave her a similar diagnosis: a strained neck muscle brought on by improper posture and prolonged sitting. We also provided her with acute pain relief. The difference? Sarah was able to continue her treatment with a six-week therapeutic exercise program. We met with Sarah twice weekly to guide her through a custom set of targeted neck, shoulder, and upper back exercises. We started with gentle stretches and mobility work before progressing to resistance training exercises. With the help of some dumbbells and an exercise band, Sarah built strength through her upper body, providing her neck with the support it needed. 1. EXERCISE REGULARLY: Regular physical activity can help you gain muscle strength and endurance. Exercise helps your cardiovascular system work more efficiently by delivering oxygen and nutrients to your tissues. If you are not currently exercising regularly, start by taking a ten-minute walk around your neighborhood each day. From there, increase the amount of time you walk each day and quicken your pace. You will eventually be able to work up to a more strenuous activity, like running or biking. 2. EAT LOTS OF FRUITS AND VEGETABLES: According to a study published in the International Journal of Epidemiology, eating ten servings of fruits and vegetables a day can lower FEBRUARY IS HEART HEALTH MONTH
We also helped Sarah set up her workstation to be more ergonomic, including adjusting the height of her computer monitor and rearranging her keyboard. And we gave her some tips for maintaining postural awareness throughout the day. The result? After six weeks, Sarah’s neck pain was entirely resolved–and she didn’t have to seek additional treatment!
READY TO ATTACK YOUR NECK PAIN AT THE SOURCE?
If you’re struggling with persistent neck pain, physical therapy at Performance Therapy can help you find lasting relief. Just as we did with Ally and Sarah, we’ll assess your symptoms and develop a customized treatment plan that seeks to resolve your neck pain altogether. Call us today to get started!
Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723111/ • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6093121/
your risk of cardiovascular disease by 28% and premature death by 31%. Ten servings may sound like a lot, but remember that there are many ways to up your fruits and veggies intake. You could add fruit to your water, add vegetables to your fruit smoothie, and snack on carrots and hummus during the day instead of chips. 3. MANAGE YOUR STRESS: Did you know that there are over 1,400 biochemical responses to stress? Some of these include a rise in blood pressure and a faster heart rate. For these reasons, stress can have long-term adverse effects on your health. Try to take the time out of your day to practice mindfulness and check in with your body. Deep breathing activities and meditation can do wonders for anxiety. Practicing yoga may also help you decrease your stress levels.
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