James River PT: The McKenzie Method for Stretching

THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY NEWSLETTER

THE MCKENZIE METHOD FOR STRETCHING YOUR BACK & NECK!

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There are so many different ways to stretch. There’s dynamic stretching, stretches you can do in doorways that feel like full-body massages, movements specifically for your feet… it’s kind of amazing. But the McKenzie Method is the one I’d never heard of that could be the solution to relieving chronic back and neck pain for good. (continued inside)

Details Inside REFER A FRIEND!

INSIDE : • The Mckenzie Method For Stretching Your Back & Neck! • Understanding The Why & How Of Your Back Pain

• Exercise Of The Month • Patient Success Spotlight

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THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY NEWSLETTER

THE MCKENZIE METHOD FOR STRETCHING YOUR BACK & NECK!

Article Courtesy of

W E L L

G O O D

Details Inside REFER A FRIEND!

(continued from outside) Despite being around since the 1960s—and basically all of Reddit swearing by it!—the McKenzie Method isn’t something you hear about every day. Created by a physical therapist in New Zealand, the evidence-based technique focuses on extending the spine through a series of movements, helping those with back and neck pain self-treat their current problems (and prevent further issues in the future), says SpineOne. So, how does the McKenzie Method work, exactly? Each exercise uses gravity to get displaced intervertebral discs back on track, helping improve your overall spine health. As you’re breathing and relaxing, they’re drawn back into the spine, and that’s good news on the pain front. INSIDE : • Understanding The Why & How Of Your Back Pain • Healthy Recipe

• Exercise Of The Month • Patient Success Spotlight

When your spine is happy, so are you. You can start small, too. Every exercise comes as a series of progressive positions. If your back hurts really bad, for instance, you would just start with the initial position then slowly work your way through the rest over time. If you want to try out the method at home, there are a handful of different exercises you can start with demonstrated in the video above, including extension in lying and flexion in standing. You can do them at home, work—anywhere you need some relief. You’re really only a few stretches away from your back and neck feeling good as new.

DISCOVER HOW WE CAN HELP ELIMINATE YOUR BACK & NECK PAIN ONCE AND FOR ALL! CALL TODAY OR VISIT OUR WEBSITE AT WWW.JAMESRIVERPT.COM FOR MORE DETAILS!

Article: https://hotfix-well-good.pantheonsite.io/good-sweat/mckenzie-method/

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LOWER TRUNK ROTATIONS Lying on your back with your knees bent, gently rock your knees side-to-side. Perform this 10-15 times in each direction. Helps Back Pain www.simpleset.net Try this movement if you are experiencing back pain. EXERCISE OF THE MONTH

Understanding The Why & How Of Your Back Pain

There are a lot of different reasons that back pain can develop. Even when you break down injuries, whether from overuse or athletic pursuits, there are different problems that can develop. Sprains and strains are common, but so are issues with the vertebrae, blood flow, and even concerns regarding the spinal nerves. You might be amazed to discover the different factors that could be influencing your back health. Such as: • Your personal level of physical activity, including how often you exercise and the intensity of your typical workouts. • The types of shoes that you wear, in addition to how frequently you walk in different types of shoes, particularly shoes that lack support or those with high heels. • Prolonged engagement in sedentary behavior, including sitting at a desk for eight hours or more consecutive days of the week, or spending free time on the couch or otherwise relaxed. Aerobic activity and strength training exercises actually make it possible to reduce your risk of injury and to improve your ability to overcome back pain by strengthening the vertebrae and improving blood flow and nutrient disbursement throughout the back. When you are inactive, blood flow can actually become impeded, and this can have a negative effect on the overall health of your back and spine. How Physical Therapy Helps Anyone who has struggled with back pain can tell you plain and simple: When your back is hurting, there is no way to pretend that it isn’t. Simply going from sedentary activity to being active and healthy isn’t an option — at least not so easily. It takes time and effort, and when back pain is obstructing you from getting started, it requires help. Physical therapy can help you overcome back pain by giving you the knowledge and support necessary to help your back feel better, giving you the option to get off the couch and push yourself to reach new goals. Working with a licensed and experienced physical therapist ensures that you do not take on too much too quickly, but instead are guided through the process of healing with gradual steps. If you are suffering with back pain, call us today to learn more about how we can relieve your pain, returning you to a more active, pain- free life!

HEALTHY RECIPE Roasted Brussel Sprouts & Carrots

sliced into 1/2” pieces • 2 tbsp. extra-virgin olive oil • 1 tbsp. balsamic vinegar • 1 tsp. chopped rosemary leaves • 1 tsp. chopped thyme leaves • Kosher salt • Freshly ground black pepper

INGREDIENTS • 3/4 lb. Brussels sprouts, trimmed and halved • 2 large carrots, peeled and

• 1/2 c. toasted pecans • 1/2 c. dried cranberries

INSTRUCTIONS Preheat oven to 400°. Scatter vegetables on a large baking sheet. Toss with oil, balsamic vinegar, rosemary, and thyme. Season with salt and pepper. Bake for 20 to 25 minutes, until the vegetable are tender, shaking the pan halfway through. Before serving, toss roasted vegetables with pecans and cranberries. In a large bowl, toss vegetables with oil, balsamic vinegar, and herbs. Season with salt and pepper. This dish is perfect for your holiday vegetable side dish.

CALL US TODAY IF YOU ARE EXPERIENCING ANY PAIN

Refer A Friend! Who Do You Know That Needs Our Help?

Patient Success Spotlight

Do You Have Friends Or Family Unable To Do The Following:

“Dan was able to prescribe stretches and strengthening exercises to help to reduce and manage my symptoms...” “I went to James River Physical Therapy to address some lower back pain as well as issues with my sciatic nerve. I’m fairly active, and one of my concerns was the ability to continue to stay active while/after addressing these issues. Dan was able to prescribe stretches and strengthening exercises to help to reduce and manage my symptoms, while providing advice on how to modify my activity so as not to aggravate them. His perspective as an athlete and runner was extremely helpful in moving me forward in my recovery and toward my goals. I very much appreciate his time and counsel, and would recommend JRPT without reservation.” - C.E.

� Move without pain � Bend and move freely � Balance confidently and securely

� Sit for long periods comfortably

� Walk for long distances � Live an active and healthy lifestyle

If you know someone suffering with aches and pains give the gift of health. Refer them to James River Physical Therapy today. Pass along this newsletter or have them call us directly to schedule an appointment with us.

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