Fo r e v e r F i t & H e a l t h y Your Newsletter About Health & Fitness & Enjoying Life Pain Free!
“Is Pain Relief One Of Your New Year’s Resolutions?” RELIEF & BETTER MOTION FOR ACHING NECKS Do you find your neck aching at the end of the day or stiff in the morning? Do you have headaches more than once a week? You are not alone. According to the Institute of Medicine of The National Academies, over 100 million Americans suffer from chronic pain. Over 15% of those, suffer from chronic neck pain and 27% with back pain.
INS I DE: • Relief & Better Motion For Aching Necks • Key Areas To Focus On Reducing Neck Pain
• Patient Success Stories
• Exercise Essentials
Fo r e v e r F i t & H e a l t h y Your Newsletter About Health & Fitness & Enjoying Life Pain Free!
Key Areas To Focus On Reducing Neck Pain | Exercise Essentials | Patient Success Stories | Healthy Recipe
“Enjoying Fun & Active Moments Without Pain!” RELIEF & BETTER MOTION FOR ACHING NECKS
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In a survey conducted with over 300 chronic pain sufferers, 59% reported an impact on the quality of their life and 77% of those surveyed reported feeling depressed. Even small amounts of pain, can lead to a downward spiral in quality of life, energy, and well-being. However, it doesn’t have to be this way and dependency on medication is not the answer. Discovering and treating the root cause of your pain is the answer. Physical therapy is the natural solution for treating the mechanical cause of your pain. The neck is an incredible part of your body with 7 vertebrae (bones), over 16 joints and many muscles in the front and back of your neck. The greatest concentration of muscles and tissues is in the upper neck, at the base of your skull. This is where many of the larger muscles that support the head attach, to support your head and neck. Needless to say, this is a very tightly packed area and muscle tension can affect blood flow to the scalp, causing headaches.
Why does neck pain happen? There is a golden rule, that the structure of your body governs its function. Your body, especially your neck, relies on good flexibility, posture, strength and coordination. In our daily lives, we place tremendous strain and demand on our neck. Poor posture when sitting or stress causes weakness in our postural muscles. In addition, this causes long-term damage to the muscles, joints, ligaments and tendons of the neck. This chronic strain and stress on the neck causes inflammation, which over time will increase aches and pains. Institute of Medicine Report from the Committee on Ad- vancing Pain Research, Care, and Education: Relieving Pain in America, A Blueprint for Transforming Prevention, Care, Education and Research. The National Academies Press, 2011.
Mid-Michigan is excited to announce another source to connect with our patients. We invite you to view and like our page on Facebook and be entered in a monthly drawing for a $25 giftcard! We’d love to hear how physical therapy has impacted your life and how we can help even more! Facebook.com/MidMichiganPT
HAPPY NEW YEAR!
As we look forward to 2018, what are your plans, goals and aspirations? Do you hope to spend more time playing with your kids, exercising more regularly, trying a new sport or hobby or perhaps taking a dream vacation? For many of these activities, you need to be fit and healthy, while we want to remind you as this year begins, we are in your corner and here to help you avoid those aches and pains that can derail your plans. So, at any time, please reach out and contact us with your questions and concerns, we are here to help you! Also, for 2018, we have a number of new programs planned, including our NEW 6 Step Safe Stride Program and our NEW Post Rehab Fitness Transition Program, while we look forward to sharing more details about these programs in the coming weeks! In the meantime, best wishes for 2018! - Glenda & John
EXERCISE ESSENTIALS Try these simple exercises to help with neck pain and posture... Always consult your physical therapist or physician before starting exercises you are unsure of doing.
CHIN TUCK SITTING Sit with good posture. Tuck your chin and gently nod ‘yes’. Repeat 6 times.
SCALENE STRETCH Sit with good posture. Hold the front of your neck with your hand. Look up into the corner away from your hand. You should feel a stretch in the front part of your neck. Repeat 6 times.
CERVICAL RETRACTION Stand with your back against a wall. Position a rolled up towel behind your neck. Tuck chin like you are nodding ‘yes’. Draw your chin closer to the back of your throat. Repeat 3 times.
Patient Success Stories
I continued to make great improvements as my program progressed! “When I 1st started at Mid-Michigan PT, my pain was a 10 out of 10. I was in a motor cycle accident and seriously injured my shoulder, chest and rib cage, while sleep was impossible. Initially, I had to try to sleep in a recliner. I worked with John and Renee and after just a few weeks, I was able to get back to work part time which was great. Then, I continued to make great improvements as my program progressed, while I received some great instruction regarding how to do all my exercises correctly, which made a great difference. The therapists at Mid-Michigan PT are very focused and dedicated, I trust them and have recommended them to my family. Thank you.” - Lori M. Now I have NO pain and I feel stronger! “When I came in for therapy, I was having a lot of pain in my hip, even when I was resting. After only a few visits, I could really notice the pain diminishing. Now I have NO pain and I feel stronger. My PT (Ginger) was great to work with, while she made every therapy session a
pleasure.” - Jim G.
LAUGHTER IS THE BEST MEDICINE!
Think Mid-Michigan PT Specialists FIRST Why You Need To Come In For Another Check-Up: � Move without pain � Bend and move freely � Balance confidently and securely TAKE CARE OF YOUR ACHES & PAINS BEFORE IT’S TOO LATE!
� Sit for long periods comfortably � Walk for long distances � Live an active and healthy lifestyle
Call Today! 517-545-3200
NEW YEAR’S RESOLUTION 1. Identify WHY this resolution is important to YOU! (Write it down!)
2. Be REALISTIC! (For instance, before you can run a marathon, you need to be able to run a 5K!) 3. Outline your PLAN. HOW are you going to achieve your resolution? (Write it down)
4. Identify the PROs and CONs of achieving your resolution.
5. TALK about your resolution with others that you know will be SUPPORTIVE. 6. TEAM UP with someone with the same resolution, that is equally motivated to be successful. 7. REWARD yourself along the way in a manner that does not contradict your resolution.
9. If you falter, simply START OVER!
8. TRACK your progress. 10. Recognize that things worthwhile are rarely easy, but PERSISTENCE and PERSEVERANCE are the keys to your success! FREE UPCOMING EDUCATIONAL WORKSHOPS
The goals of these seminars is to provide a greater understanding regarding the topics listed and the potential role of Physical Therapy, while these seminars are FREE and all members of our community are welcome to attend! • Low Back Pain & Sciatica Relief Without Drugs, Injections & Surgery Saturday, January 20th , 10.00 AM Location: Howell Clinic Do you suffer with back pain or leg pain when you stand or walk? Do you have pain when you sit for long periods or when you drive? Does your back ever ‘ go out’ on you, if you move the wrong way? Are you afraid that your problem is getting worse, if you don’t do something about it? If you answered YES to any of the above questions, then this is an event that you should absolutely attend? • Neck Pain & Headaches: How To Naturally Get Rid Of Neck Pain & Related Headaches For Good! Saturday, February 10th, 10.00 AM Location : Howell Clinic If you or someone you know has neck pain or headaches, that won’t resolve and limits their daily activities, at this seminar you will learn the 3 most common causes of neck pain AND a surefire way to pick the right treatment for your problem to resolve. • Happy Hips & Knees For Running & Walking Monday , February 12th , 6.30PM Location : The Running Lab ( Downtown Brighton) If you have hip or knee pain with your efforts to run or walk, at this seminar you will learn the underlying reasons, why you might be experiencing pain and most importantly what you can do to solve the problem, so you can run or walk pain free!
If any of these topics are of interest to you and /or you are experiencing any of these problems Then please make sure to call us ( 517-545-3200) to register to attend. These seminars are FREE. However, all events are limited to 20 people, so call ASAP to reserve your seat!
CO-OWNERS Glenda Maines, PT, DPT, MEd, OCS John Dean, PT, DPT, MHS, OCS, SCS
KEY AREAS TO FOCUS ON REDUCING NECK PAIN What can be done?
Neck pain is most often relieved by simply restoring the proper movement and mechanics of the neck. Think of your neck much like the machinery in a car. Keeping it well maintained and in good alignment, will allow it to perform well. Here are the key areas you need to focus on to reduce your neck pain: • Have good posture when sitting and standing. • Restore your flexibility to the neck muscles and joints. • Strengthen your mid-back muscles and shoulders to support your neck. • Improve coordination of your neck muscles. • Eat well, reducing consumption of processed foods and food that increases inflammation in your body. • Seek professional help for aches and pains lasting more than 3 days. A physical therapist is the muscle and skeletal specialist who analyzes your posture and movement, then helps you restore posture, flexibility and strength. Why physical therapy relieves neck pain Many people have discovered the benefits of seeing a physical therapist first when they have aches and pains. Our physical therapists are experts in analyzing your posture and movement, spotting your true trouble
source. From there, our physical therapy training allows us to create a proper treatment plan that will quickly relieve your pain, improve your posture, mobility, strength and coordination. We even teach you how to maintain your improvements with specific, gentle exercises. Think of us as the mechanics for your body. Come in for a regular tune up and your neck and back will be as good as new. To learn more about how our SPINE Program can help you eliminate your neck pain, call us today.
A HEALTHY RECIPE FOR A HEALTHY NEW YEAR! Roquefort Pear Salad INGREDIENTS • 1 head leaf lettuce, torn into bite-size pieces • 3 pears • 5 ounces Roquefort cheese • 1 avocado • 1/2 cup thinly sliced green onions • 1/4 cup white sugar • 1/2 cup pecans • 1/3 cup olive oil • 3 tablespoons red wine vinegar • 1 1/2 teaspoons white sugar • 1 1/2 teaspoons prepared mustard • 1 clove garlic, chopped • 1/2 teaspoon salt • Fresh ground black pepper to taste HEALTHY QUOTES “Life expectancy would grow by leaps & bounds if green vegetables smelled as good as bacon.” -Doug Larson “If you can’t pronounce it, don’t eat it.” -Common Sense “Our bodies are our gardens – our wills are our gardeners.” -William Shakespeare “True healthcare reform starts in your kitchen, not in Washington.” -Anonymous
INSTRUCTIONS In a skillet over medium heat, stir 1/4 cup of sugar together with the pecans. Continue stirring gently until sugar has melted and caramelized the pecans. Carefully transfer nuts onto waxed paper. Allow to cool, and break into pieces. For the dressing, blend oil, vinegar, 1 1/2 teaspoons sugar, mustard, chopped garlic, salt, and pepper. In a large serving bowl, layer lettuce, pears, blue cheese, avocado, and green onions. Pour dressing over salad, sprinkle with pecans, and serve.Page 1 Page 2 Page 3 Page 4 Page 5 Page 6
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