(continued from outside) Neck pain can be alleviated with physical therapy. Neck pain is often caused by poor postural habits or sustained positions. Relief of this pain typically occurs immediately following the correction of the abnormal postures. An easy way to find good posture is to imagine your breast bone is lifted towards the sky. This will naturally cause your spine to straighten out – lifting you. This helps alleviate the tension immediately and is something you can do multiple times of day! Physical therapists can target your pain’s source by examining your symptoms. Then, they can offer exercises that stretch and/ or relax your neck muscles. For example, sit in a chair with your back resting against the rest and simply lean your chest and shoulder back (i.e. over the top of the backrest). Keep your eyes forward and lean straight back. This is called a neck retraction and is very effective at alleviating tension! In some cases, manual techniques including mobilizations or therapeutic massage are used to alleviate your pain and allow HOW PHYSICAL THERAPY CAN HELP MY NECK PAIN
you to tolerate stretching. A custom-tailored program of neck exercises will assure your neck stays loose, limber, and healthy. Your physical therapist can also teach you how to arrange your working environment ergonomically and recommend various stress reduction strategies to ensure healthy life behavior. Contact our clinic today If you’re dealing with neck pain, you’re not alone. Call our office today, and schedule an assessment. Even if your neck pain is caused by stress, it still needs attention. We’ll work side by side with your goals, creating the proactive, effective programs you need to achieve mobility once more. We offer the results you are looking for! 9 5 3 7 2 1 6 9 8
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Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723111/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2270377/
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https://pubmed.ncbi.nlm.nih.gov/30969542/ https://pubmed.ncbi.nlm.nih.gov/28972599/
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CALL (561) 331-5508 TODAY TO SCHEDULE AN APPOINTMENT!
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SUDOKU
SWEET POTATO & BLACK BEAN CHILI
http://1sudoku.com
n° 224059 - Level Medium
INGREDIENTS • 1 tbsp plus 2 tsp extra-virgin olive oil • 1 medium-large sweet potato, peeled and diced • 1 large onion, diced • 4 cloves garlic, minced • 2 tbsp chili powder • 4 tsp ground cumin • ½ tsp ground chipotle chile • ¼ tsp salt
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• 2½ cups water • 2 15-oz cans black beans, rinsed • 1 14-oz can diced tomatoes • 4 tsp lime juice • ½ cup chopped fresh cilantro
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DIRECTIONS Heat oil in a Dutch oven over medium-high heat. Add sweet potato and onion and cook, stirring often for 4 minutes. Add garlic, chili powder, cumin, chipotle and salt and cook, stirring constantly, for 30 seconds. Add water and bring to a simmer. Cover, reduce heat to maintain a gentle simmer and cook for 10-12 minutes. Add beans, tomatoes and lime juice; increase heat to high and return to a simmer, stirring often. Reduce heat and simmer for 5 minutes. Remove from heat and stir in cilantro. https://www.eatingwell.com/recipe/250222/sweet-potato-black-bean-chili/
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http://1sudoku.com
n° 218215 - Level Medium
www.fyzicalpbc.com | (561) 331-5508 9 3
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