Avenues PT. Life Without Neck Pain

E X E R C I S E S F O R H E ADA C H E R E L I E F

AR E YOU SUFFER ING FR OM HE ADACHE S? If you suffer from headaches, try these recommended exercises. For the first three days, perform Exercise 1 (Head retraction in sitting) 6-8 times a day, 10 repe- titions each time and whenever you feel a headache developing. If this reduces your headaches but does not abolish them completely, you should add Exercise 2 (Neck flexion in sitting). In particular, headaches that spread over the top of your head to above or behind the eyes are often relieved with this exercise. In case your headaches are not relieved by these two exercises, try sustaining the end range position for 1-2 minutes.

E XER CISE 1

Sit in a chair with good posture. Tuck your chin as if you are nodding yes. Hold for 2 seconds then return to the starting position. Repeat as specified above.

E XER CISE 2

Sit in a chair with good posture. Lower your chin as if you are nodding yes, using your arm to assist until you feel a slight stretch in the back of your neck. Hold the position, then return to the starting position. Re- peat as specified above.

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Greek Turkey Burgers

INGREDIENTS • 1 cup frozen chopped spinach, thawed • 1 lb 93% lean ground turkey • ½ cup crumbled feta cheese

• ½ tsp garlic powder • ½ tsp dried oregano • ¼ tsp salt • ¼ tsp ground pepper • 4 small hamburger buns

• 4 tbsp tzatziki • 12 slices cucumber • 8 thick rings red onion (about ¼-inch)

INSTRUCTIONS Preheat grill to medium-high. Squeeze excess moisture from spinach. Combine the spinach with turkey, feta, garlic powder, oregano, salt and pepper in a medium bowl; mix well. Form into four 4-inch patties. Oil the grill rack. Grill the patties until cooked through and no longer pink in the center, 4 to 6 minutes per side. An instant-read thermometer inserted in the center should register 165°F. Assemble the burgers on the buns, topping each with 1 tablespoon tzatziki, 3 cucumber slices and 2 onion rings.

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