Blue Sky PT. The Connection Between Neck Pain & Headaches

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A L S O I N S I D E : The Problem With Posture • Are You Wearing The Right Running Shoes? Patient Success Story • Service Spotlight • Healthy Recipe The Connection Between Neck Pain & Headaches

The Connection Between Neck Pain & Headaches

develop more frequently, and before you know it, neck pain is something you are dealing with daily. Neck pain is not always the result of something large. While being in a car accident or experiencing another sort of injury can definitely lead to chronic neck pain, the cause of the issue isn’t always as simple to identify. Sometimes it is a bad habit that you don’t really think twice about, like your habit of watching TV as you fall asleep, keeping your neck at an odd angle as you rest for the evening, or maybe as a result of your posture as you type at your desk every day, hunched over at the shoulders with your neck catching the brunt of your slouch. These poor habits are common, and most of us consider them to be harmless. Sure, you know it isn’t great for you, but what is actually going to happen? It’s a lot easier to slouch as you type, and who doesn’t want to catch a few late-night laughs as they fall asleep? But the reality is that these seemingly irrelevant habits could be putting undue stress on your neck, and if you aren’t careful, this could translate to regular and uncomfortable headaches that are difficult to get rid of..

Headaches have a bad habit of making their appearance at the most inconvenient times. The middle of the workday, early in the evening when you have hours of responsibilities ahead of you, or even first thing in the morning when you are trying to pay attention to your morning meeting — headaches don’t care how important the work ahead of you is. When they start, they are hard to stop. There are all sorts of reasons why headaches may develop. From environmental factors like weather changes and exposure to certain perfumes or other scents, to stress and allergies, headaches happen to the best of us. However, there are some headaches that may be a bit more predictable than others. Factors like your posture, the type of mattress you sleep on, the pillow you use, or even the desk chair you sit in at work can all impact your risk for experiencing regular headaches because of the intricate network of nerves and muscles in your neck. When Neck Pain Leads to Headaches The majority of the time, neck pain starts out as a seemingly small concern. A crick in your neck here or there may start to

Call Blue Sky Physical Therapy at 303.388.1537 or visit to schedule your appointment today!

The ProblemWith Posture

reduce the severity and regularity of your headaches. Stretching the muscles that have grown tight along the back of your neck as well as those along the shoulders can help you find relief from the tension that is causing your pain. When dealing with neck pain, it is important to remember that safety has to come first. While there are many simple activities you can try at home to begin stretching your neck muscles, working with a physical therapist is the only way to ensure that you are stretching in a way that won’t potentially lead to greater injury. In addition, a physical therapist can evaluate your posture and give you stabilization and strengthening exercises to improve your posture. For more information, contact us.

Working with a physical therapist can help you identify whether or not your headaches may be the result of neck pain or strain. One of the most common causes of headaches due to neck pain is forward head position. Forward head position means that when you are resting your head, you are continuing to hold your head slightly forward, which is a type of slouching position. You can identify whether or not you have a forward head position by standing straight against the wall and determining whether or not your head rests against the wall as your back does. If your head does not touch the wall when you are standing straight, then you aren’t fully standing up straight! As years go by and day after day you continue to hold your head in this forward position, you can start to experience pain as a result of strain in the muscles of the neck. When this is an issue, working with a physical therapist may be able to help. Stretching the muscles in your neck to alleviate neck strain can

Call Blue Sky Physical Therapy at 303.388.1537 or visit to schedule your appointment!

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Exercise Essentials

COVID-19 Update

As always, Blue Sky's concern for the safety, health and well being of the community is of utmost importance to us. We continue to actively monitor the COVID-19 situation and are abiding by recommendations from federal, state, and local authorities to ensure a safe environment for all. For the safety of all involved, we have decided to cancel all massage appointments and to make ALL Pilates classes virtual with a tentative return date of April 20 . As of March 20, we plan to continue offering Physical Therapy services on an as-needed basis.

SITTING POSTURE (Helps Improve Posture) Sit on a sturdy chair and scoot your hips forward. Place your feet flat on the floor. Tip your pelvis slightly forward. Straighten your spine until your ears are directly over your shoulders and your shoulders are over your hips. Draw your shoulder blades gently back and together. Tuck your chin. Stretch up tall; imagine a string attached to the top of your head, pulling you up to your full height.

Please call us at 303-388-1537 if you have any questions or concerns.

Patient Success Story Hear Why Patients Love Us! "I couldn't be happier!" "I started at Blue Sky almost two weeks ago, and I'm so thrilled to be under the care of Hillary. The facility is so nice. It feels very clean. My shoulder is already a lot better! I just couldn't be happier!" - Karen H.


Introducing Our New Referral Program! If you refer one person: $5.00 GIFT CERTIFICATE to be used towards one of our cash pay services. If you refer two people: $10.00 GIFT CERTIFICATE to be used towards one of our cash pay services. If you refer three people: 50% OFF one of our cash pay services. *Cash pay services include: a massage, a private Pilates session, a personal training session, or a private yoga session. WearShoesTruetoSize. Runningshoesshould have ample toe room, but secure from the ball of the foot to the heel. Your feet will splay out over time and it’s not uncommon to go up in size. Running shoes won’t break in, so they need to feel like they fit the second you put them on. KEEP THIS IN MIND WHEN CHOOSING YOUR NEW KICKS: Have a Break-In Period. If you’re trying on shoes that feel heavy, stiff, clunky, or not “just right,” they likely are the wrong shoes for you. The right pair will feel comfortable as soon as you put them on: lightweight, cushioned, and balanced. Keep Your Feet Level. If you feel your arches “tipping in”or “pushedout”, then thesupport is wrong for you. Too much support will restrict your foot and give the feeling you’re tipped out. Too little support may feel like your foot is caving in and give the tipped-in feeling. The proper pair will feel balanced and level.

Service Spotlight NormaTec Compression Therapy

NormaTec Recovery Systems are cutting-edge, commercial grade compression devices that enhance thebody’snaturalability torecover.UsingNormaTec’s full-length leg, arm, or hip compression attachments rejuvenates muscle tissue and dramatically reduces tightness and soreness. When used as part of your rehabilitation, NormaTec helps to speed recovery, improveoutcomes,and increasesatisfaction.Dynamic compression is also a highly effective modality for sports recovery. NormaTec’s recovery systems are FDA cleared medical devices indicated to treat a wide range of edematous conditions. Want to learn more about NormaTec Compression Therapy? Contact Blue Sky PT to see what it can do for you!

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Zone2pulses, Zone 1holds Healthy Recipe Honey Garlic Shrimp

INGREDIENTS • 1/3 cup honey • 1/4 cup soy sauce (reduced sodium) • 1 tbsp minced garlic • optional: 1 tsp minced ginger • 1 lb medium uncooked shrimp, peeled & deveined • 2 tsp olive oil • optional: chopped green onion garnish

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DIRECTIONS Whisk thehoney,soysauce,garlic,andginger (ifusing) together inamediumbowl.Placeshrimp ina largezipped- top bag or tupperware. Pour 1/2 of the marinade mixture on top, give it all a shake or stir, then allow shrimp to marinate in the refrigerator 15 min or for up to 8-12 hours. Cover and refrigerate the rest of the marinade for the next step (Time-saving tip: while the shrimp is marinating, steam broccoli and microwave quick brown rice). Heat olive oil in a skillet over medium-high heat. Place shrimp in the skillet. Discard used marinade. Cook shrimp on one side until pink--about 45 seconds--then flip shrimp over. Pour in remaining marinade and cook it all until shrimp is cooked through, about 1 min more. Serve shrimp with cooked marinade sauce and a garnish of green onion. The sauce is excellent on brown rice and steamed veggies on the side.

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