MarathonPT: Say Goodbye To Neck Pains

www.marathonptny.com DISCOVERING PROPER ERGONOMICS FOR YOUR HOME OFFICE NEWS LETTER November, 2020

TOP TIPS TO CORRECT POSTURE AT A DESK 1. Support your back 2. Adjust your chair 3. Rest your feet on the floor 4. Place your screen at eye level

5. Keep your mouse close 6. Avoid screen reflection 7. Avoid wearing bifocals 8. Take regular breaks

With all of us working from home, it can be difficult to find a comfortable workspace. However, it is important to make sure that the ergonomics in your office are functioning properly, in order to avoid developing unwanted aches and pains. When working from home, ask yourself, “how do I maintain my posture throughout the day?” Do you catch yourself slouching frequently? Do those last couple hours of the workday leave you achy and ready to call it quits? If you are experiencing aches and pains, especially in your neck or back, poor posture is probably to blame. Fortunately, posture can be improved with some ergonomic changes. For more information on how to optimize the ergonomic setup of your home office, or additional tips for beating daily aches and pains, contact Marathon Physical Therapy today. Making the most of your work-from-home days. If you work from your home office all day, it is important to have a proper ergonomic setup. Make sure that you are at a proper height with your desk chair and computer, so you don’t have to slouch or lean forward. Additionally, make sure your chair has the proper lumbar support needed to help you sit straight while you’re working. These simple steps can help tremendously with your overall posture. If you are at a desk for extended periods of the day, it is important to make sure your back posture is okay. Sit upright, place your feet flat on the floor, and try not to cross your legs. Make sure there is a small gap between the back of your knees and the chair. Having a chair with strong back support and padding is also recommended for making your upright position more comfortable. In addition to making the most of your home office, it is also important to make sure you are taking care of your body. When working from home it is no secret that most of the day is spent with limited levels of mobility. It is important to make sure that you get up every 30 minutes or so and take a small walk, at least for a minute or two. This will help in loosening up your muscles and joints, as well as initiating a stronger blood flow. Exercise is incredibly important in general, especially if your job involves several hours of inactivity. When you exercise, you are stretching and strengthening certain muscles of your body, including problem areas such as your neck and back. Taking even a small amount of time to walk or jog around the neighborhood every day after working from home can highly improve your posture and gait – in addition to helping you get you out of the house for some time!

Have you thought about investing in a standing desk? Did you know that standing burns between .7 to .15 more calories per minute than sitting does? It may not seem like a lot, but by simply standing for longer periods of time, you can easily burn more calories throughout the day. Sedentary lifestyles, especially the ones that many of us are experiencing right now, can increase your risk of heart disease, obesity, or other serious health issues. However, investing in a standing desk or alternate seating option at work can help in greatly decreasing these risks and making your home office more ergonomically friendly! Using a standing desk as opposed to a traditional sitting desk has been proven to lower one’s chances of developing cardiovascular disease, diabetes, and obesity. At the end of the day, make sure you’re comfortable. Ergonomic laptop desks and chairs can promote proper posture and decrease the risk for back problems, while workplace design can make an impact on your overall happiness, productivity, and well-being. There are several steps you can take to improve your posture, strength, energy, and overall wellbeing throughout the workday. For more information, contact Marathon Physical Therapy today.

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RELIEVE YOUR NECK PAIN WITH MARATHON PHYSICAL THERAPY

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Our physical therapists aremovement experts, equipped in identifying and treating the main source of your neck pain. They will analyze your posture, movement, and problem areas, in order to determine the best course of treatment for your needs. Your treatment plan will focus on relieving your pain, in addition to improving your posture, mobility, strength, and coordination. Your diagnosis will determine themake-up of your treatment plan, and may include any combination of manual therapy, targeted stretches and exercises, activitymodification, or ergonomic recommendations. It may also include additional methods as deemed fit by your physical therapist, such as ice and heat therapies, ultrasound, or electrical stimulation. Physical therapy can help significantly reduce your neck pain by implementing the following benefits: • Maintaining proper posture when sitting and standing. • Restoring flexibility to your neck muscles and joints. • Strengthening your mid-back muscles and shoulders to provide support to your neck. • Improving the coordination of your neck muscles. • Educating patients on eating well, by reducing the consumption of processed foods that increases inflammation in the body.

You will work together with your physical therapist to understand the goals and expectations of each step in your personalized treatment plan, with themain focus being on overcoming your neck pain and recovering as quickly as possible. If your neck pain has been limiting your daily life, don’t wait any longer to seek help. Contact us today to schedule an appointment. At Marathon Physical Therapy, we are dedicated to providing you with the tools you need for recovery and relief!

P EXERCISE ESSENTIAL

Stretches Neck FORWARD NECK TUCK

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.

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Shoshanah A. describes the wonderful experience she had at Marathon Physical Therapy. “You’ve got to come and see Dr. Negin,” she explains, adding that the staff is “absolutely great” and that “I’m moving my arm now....you’ve got a good place here.” “You’ve Got A Good Place Here.”

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Healthy Recipe

ROASTED CHICKEN WITH MEYER LEMONS & POTATOES

INGREDIENTS • 1 whole chicken left at room temperature for 30 minutes, giblets reserved for another use • 2 tbsp extra-virgin olive oil

• Kosher salt & ground pepper • 4 Meyer lemons, halved • 2 lbs baby potatoes, halved • 2 tbsp thyme leaves, plus sprigs for garnish

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DIRECTIONS Preheat oven to 450 degrees. Arrange chicken on a rimmed baking sheet. Rub with 1 tablespoon oil and season with salt and pepper. Tie legs with twine and transfer to middle rack. Roast, turning once, until golden brown and a thermometer inserted in thigh reads 165 degrees, about 50 minutes. Remove and let stand 15 minutes before serving. Pour pan juices into a small container and skim fat. While chicken roasts, toss lemons and potatoes with remaining oil and thyme in a medium bowl and season with salt and pepper. Arrange in a single layer on a rimmed baking sheet and transfer to lower rack. Roast, flipping occasionally, until tender and golden brown, about 40 minutes. Serve with chicken and pan juices. https://www.marthastewart.com/1520506/roast-chicken-meyer-lemons-and-potatoes www.marathonptny.com

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556B Middle Neck Rd Great Neck, NY 11023 Tel: (516) 487-9810 | Fax: (516) 773-7315 www.marathonptny.com The Expert Care You Need and Deserve

Page 1: Discovering Proper Ergonomics for Your Home Office • Top Tips To Correct Posture At A Desk Page 2: Relieve your neck pain with Marathon Physical Therapy • Exercise Essential Page 3: Sudoku Puzzle • Patient Success Story • Healthy Recipe Page 4: Say Goodbye to the Pains in Your Neck with Physical Therapy INSIDE

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www.marathonptny.com NEWS LETTER November, 2020

SAY GOODBYE TO THE PAINS IN YOUR NECK WITH PHYSICAL THERAPY

• Muscle stiffness and tightness in the upper body. • Headaches. • Arm weakness. • Numbness or tingling. • Inability to fully stand up or sit up straight. • Loss of sleep due to pain and discomfort. The neck is comprised of 7 vertebrae (bones), over 16 joints, and numerous muscles and tissues. The greatest concentration of muscles and tissues is in the upper neck, at the base of your skull. When these muscles become tense, the blood flow from the arteries can become affected, resulting in neck pain and headaches. Your neck relies on a lot from your body – such as proper posture, flexibility, strength, and coordination. Stress and poor posture can causemuscle weakness in the neck, and can even lead to long-term damage over time. Any sort of chronic strain on the neck can result in inflammation and contribute to our pain and headaches.

Do you have trouble sitting up straight at your desk, tilting your head down to tie your shoes, or even lying down to go to sleep at night? According to the Institute of Medicine of The National Academies, over 100 million Americans suffer from chronic pain. Of those 100million, 15% suffer from chronic neck pain. 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. Fortunately, physical therapy can help resolve all the pains in your neck. Contact Marathon Physical Therapy today to schedule your consultation. Why does neck pain occur? The American Physical Therapy Association (APTA) states that approximately one-third of the population will experience neck pain in any given year. It can get worse if left untreated, and in severe cases, surgery may even be needed. Additional symptoms of neck pain may include: • Discomfort and pain when remaining in the same position for too long.

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