PeakPerformance: Relief For Neck Pain & Headaches


The good news is that there is actually a lot that you can do to support the healthy operation of your neck, thereby reducing the severity or frequency of your neck pain. Working with a physical therapist is the best way to address neck pain. During physical therapy, your neck pain will be addressed holistically, taking into consideration the initial injury that may have caused the pain to develop, but also any other habits, movements or compensations that may be contributing to the discomfort. Physical therapy takes advantage of strategies like massage, stretching and muscle training to reduce neck pain, and many of these strategies can be adopted in part at home or on the-go to help you address your neck pain when it is bothering you the most. Adopting healthier habits can have a big impact on your management

At the end of the day, the best way to be free of neck pain is to prevent neck pain from developing, and working with a physical therapist can help you in this regard, as well. The tasks that you do every day can build up over time and cause a lot of stress on your body, and the neck and shoulders are some of the most common places to carry that stress. You may not even realize the impact that simple tasks that you do every day have on your body and your experience of pain. Things like driving, lifting heavy objects — like packages at the front door or even your groceries — and repetitive movements like hunching over a keyboard at work can all seriously impact your neck pain. The longer you let neck pain linger and disrupt your life, the more difficult it becomes to treat. If you experience an injury, the smart thing to do is to consult a physical therapist soon after the pain develops. Source: 6580-41b2-b4ff-25a0cd6dac3

of neck pain. These include: • Practicing improved posture • Wearing recommended footwear • Using lumbar support in your desk chair or car • Exercising regularly • Engaging in regular stretching, like yoga

One of the primary goals of physical therapy is to address whole-body well-being by encouraging improved overall health. In many situations, this includes improved flexibility and range-of-motion training, muscle building and strength training, and even in some cases, encouragement with cardiovascular activities and weight loss.

INGREDIENTS: •1¼ cups water • ¾ cup quinoa • 3 scallions, chopped • 3 tbsp coarsely chopped fresh ginger • 3 tbsp rice vinegar • 2 tbsp lime juice • 2 tbsp canola oil • 2 tbsp reduced-sodium tamari • 1 tbsp honey • 2 tsps wasabi powder • ½ tsp kosher salt, divided GRILLED FLANK STEAK SALAD WITH GINGER WASABI DRESSING

Relieve Pain In Minutes Try this movement if you are experiencing back pain.

Stretches Neck

• 1 lb flank steak, trimmed • ¼ tsp ground pepper • One 5-oz package baby spinach, baby kale/arugula • 2 cups shredded carrots • 2 cups coleslaw mix or shredded cabbage

RETRACTION / CHIN TUCK Slowly draw your head back so that your ears line up with your shoulders.

CALL TODAY! 517.853.6800 INSTRUCTIONS: Combine water and quinoa in a medium saucepan. Bring to a boil. Cover, reduce heat and simmer for 10 minutes. Remove from heat and let stand, covered, for 5 minutes. Transfer to a large bowl. Preheat grill to medium-high. Meanwhile, combine scallions, ginger, rice vinegar, lime juice, oil, tamari, honey, wasabi powder and ¼ teaspoon salt in a blender. Puree until smooth. Season steak with pepper and the remaining ¼ teaspoon salt. Oil the grill rack. Grill the steak, turning once, 4 to 6 minutes per side for medium. Transfer to a clean cutting board to rest for 5 minutes. Thinly slice against the grain. Toss spinach (or kale or arugula), carrots, coleslaw mix (or cabbage) and ½ cup of the dressing with the quinoa. Divide the salad among 4 large bowls, top with the steak and drizzle each serving with 1 tablespoon of the remaining dressing. An oiled grill rack keeps your food from sticking. Once your grill is good and hot, dip a folded paper towel in a little oil, hold it with tongs and rub it over the rack.

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