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RECOVERY PHYSICAL THERAPY LOCATIONS ARE NOWOPEN OUR PHYSICAL THERAPISTS ARE READY TO HELP YOU!
EXERC I SE ESSENT I ALS
Scalene Stretch Helps Relieve Neck Pain
Feel Your Best with a Comfortable Work Space Do you sit all day at a desk? Here’s a few tips that can help you stay pain-free: 1. Choose a chair that supports the curve of your spine. Rest your feet flat on the floor with your thighs parallel to the floor. Adjust your arm rests so that your shoulders are relaxed. 2. Keep your monitor in front of you, an arm’s length away. The top of the screen should be at or slightly below eye level. If wearing bifocals, lower the monitor an additional 1-2 inches. 3. Keep frequently used items, such as your phone, stapler, pens, post-it notes, or printed materials close by to reduce reach. 4. Place your mouse and keyboard within easy reach so that your wrists can be straight, upper arms close to your body, and hands slightly below elbow level. Changing your mouse sensitivity to a light touch can help reduce the movements you need to operate it. 5. If you frequently use a phone cradled between your head and neck, switch to speaker if able or use a headset. 6. Is your chair too high for your feet to touch the floor? Use a footrest, stool, or even a stack of books to prop up your feet. 7. Make sure there is clearance under the desk for your knees, thighs, and feet. Raise or lower your desk or chair.
Place your hands overlapping on your breast bone. Next, tilt your head upwards and away from the affected side until a gentle stretch is felt along the front and side of your neck. Hold for 20 seconds repeat 3 times on each side.
Forward Neck Tuck
Helps Relieve Neck Pain Sit with good posture then place one hand behind your head and slowly pull your head in the direction of your armpit. Hold for 15 seconds and repeat on each side as needed.
Schedule your appointment today by calling (917) 763-7825 or visiting www.recoverypt.com
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
Exercises copyright of
Source: mayoclinic.org/healthy-lifestyle/adult-health/in-depth/office-ergonomics/art-20046169
DIRECT ACCESS WHAT DOES IT MEAN? Physical Therapy is Easier to Get Than You Think! • A physician referral • Therapy may begin
UPPER EAST SIDE ROCKEFELLER CTR
QUEENS
MILLBURN, NJ
with a full evaluation by a licensed physical therapist • Patients sent by their physician can choose where they want to receive therapy
no longer needed, whether you want a check-up, suffered a recent injury, or if you want to improve your overall health and wellness
MIDTOWN EAST
GRAND CENTRAL
FLATIRON DISTRICT
FASHION DISTRICT
Don’t let your pain hold you back. Call us today at (917) 763-7825 or visit our website at www.recoverypt.com
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