RisingSunPT.Help Quarantine Become Less of a Pain in the Ne…

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Help Quarantine Become Less of a Pain in the Neck

A L S O I N S I D E : Your Go-To Neck Pain Specialists • Helping You Feel Better Virtually! • Patient Success Spotlight • Staff Spotlight • Exercise Essentials • Healthy Recipe

The Newsletter About Caring for Your Health NEWSLETTER

Help Quarantine Become Less of a Pain in the Neck

Has your neck been hurting since being quarantined at home? If so, you are not alone. As we all have to learn how to become accustomed to new ways of living for the time being, it can be easy to fall into a sedentary lifestyle. Poor posture from sitting on the couch watching TV, staring down at your phone, or even getting used to the ergonomic changes of moving to a home office can lead to neck pain. Fortunately, there are exercises you can do to help relieve and prevent neck pain while you are safely distancing yourself at home. Follow the exercises below and let us know if you have any questions! If you are unsure about how to complete one of these exercises, or if you notice discomfort while performing one, make sure to consult with your physical therapist before continuing. Relieve your neck pains with these 5 exercises 1. Thoracic Sphinx Rotations. Experiencing neck pains while home? Try Thoracic Sphinx Rotations. Sit kneeled with your arms on the ground in front of you. Place one hand behind your head and

then slowly stretch to bring that elbow in towards your opposite arm. Repeat (3 reps of 10) then switch arms, following the same directions. This will stretch your neck to help you find relief! 2. Wall Pec Stretch. Did you know you could do a Wall Pec Stretch from your home? Place your arms flat on either side of a wall or doorway, leaning your chest in front of you. Slowly glide your arms up until you feel the stretch in your arms and chest. Hold this stretch for 30 seconds on either side. Easy and beneficial! 3. Sitting Cervical Sidebending Right With Overpressure. This stretch might sound confusing and difficult but we promise it is simple! Begin standing or sitting up straight, placing your right hand behind your neck and your left hand on top of your head. With your left hand, pull your head to the side to feel the stretch. Hold this stretch for 30 seconds and then switch arms, repeating the same instructions to get a full stretch on both sides of the neck.

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We’re Your Go-To Neck Pain Specialists!

4. Thoracic Matrix, Traverse Plane. For this exercise, you will need a chair to sit on. Begin by sitting straight with your arms outstretched in front of you. Then, slowly take your left arm and swing it behind you in a 180 degree angle, so you are facing the opposite side of the room. Afterward, slowly swing it back to the front and in the same fluid motion repeat the same steps with your right arm. Aim for 3 reps of 10 on both sides. A good workout and a great way to stretch both those neck and back muscles! 5. Thoracic Matrix, Sagittal Plane. You will also need a chair for this exercise. Begin sitting up straight with your arms by your sides. Then, in a controlled, fluid motion, lean forward to touch your toes and then reach your arms to the sky, sitting up as straight as

you can against the back of the chair. Arch your back against the backrest and lean your head back to really feel that stretch in your neck. This exercise is great for not only targeting the neck muscles, but also the back and shoulder muscles as well! Questions? If your neck is hurting you, these exercises can help! If you would like any extra assistance at this time on relieving neck pain or getting more advice on how to do these exercises correctly (or how to add more into your daily routine) call or message us at any time! We are here to help you stay active while also staying at home. Give us a call at (415) 282-4083 to see how Rising Sun Therapy can help make your neck pain a thing of the past!

Healthy Recipe Grilled Salmon & Veggies

Ingredients • 1 medium zucchini, halved lengthwise • 2 red, orange and/or yellow bell peppers, trimmed, halved and seeded • 1 medium red onion, cut into 1-inch wedges • 1 tbsp extra-virgin olive oil

• ½ tsp salt, divided • ½ tsp ground pepper • 1¼ pounds salmon fillet, cut into 4 portions

• ¼ cup thinly sliced fresh basil • 1 lemon, cut into 4 wedges

Directions Preheat grill to medium-high. Brush zucchini, peppers and onion with oil and sprinkle with ¼ teaspoon salt. Sprinkle salmon with pepper and the remaining ¼ teaspoon salt. Place the vegetables and the salmon pieces, skin-side down, on the grill. Cook the vegetables, turning once or twice, until just tender and grill marks appear, 4 to 6 minutes per side. Cook the salmon, without turning, until it flakes when tested with a fork, 8 to 10 minutes. When cool enough to handle, roughly chop the vegetables and toss together in a large bowl. Remove the skin from the salmon fillets (if desired) and serve alongside the vegetables. Garnish each serving with 1 tablespoon basil and serve with a lemon wedge.

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Helping You Feel Better Virtually!

Staff Spotlight

TelePT is a tool we are using at our clinic to get you the physical therapy you need, so you can feel better during these uncertain times. With TelePT, everything you need from your physical therapist can be conducted from the comfort of your own home via your smartphone or computer. Have a question you need to ask your physical therapist? Looking for advice about your current condition? Want to track the progress you’ve been making? TelePT makes all of this possible for you, while still ensuring that you are safely distancing at home! At Rising Sun Physical Therapy, we want you to know that we are here for YOU! We genuinely care about your health, which is why we believe TelePT services are the best course of action for the time being – to keep you, and all of our patients, safe. For more information on our TelePT services and how they will benefit you, feel free to call us at 415- 282-4083, schedule a TelePT appointment with our website chatbot, OR go to our TelePT appointment page link to schedule your virtual visit!

In light of the COVID-19 pandemic that has caused limitations in access to needed physical therapy care, we as medical professionals are diligently trying to serve you in the best ways possible without risking the spread of this disease. In times like these, with increased stress, pain, and limitations in movement, life can feel miserable. However, just because you can’t get out to physical therapy, it doesn’t mean that we can’t come to you, right through your own computer or mobile device! We are now able to offer you a way to continue the benefits of your physical therapy treatment, in the comfort of your own home, with cutting-edge TelePT services. How will I benefit from TelePT? You may be wondering what exactly TelePT is. Essentially, it is a way for your therapist to evaluate your movement, discuss your symptoms and progression, and work with you one-on-one. With TelePT, your physical therapist can provide you with functional movement exercises to relieve pain and improve your ability to move pain-free, all from a remote location.

Founder and owner of Rising Sun Physical Therapy and Senior Physical Therapist with 30 years of experience. She special izes in musculoskeletal problems, complex pain syndromes, lymphedema, post-cancer issues, and pelvic floor dysfunctions. She also enjoys working on women’s health issues and is greatly influenced by her past battle with breast cancer. She has extensive training in diverse Osteopathic approaches, influenced by her study with Dr. John Upledger who taught her the importance of keeping all doors open for the body to heal. She has adopted similar methods that acknowledge and utilize the strong mind-body connection, adhering to a philosophy that the body is capable of healing itself. BettinaNeumann, PT, CST, LLCC Physical Therapist

Patient Success Spotlight

The team at Rising Sun helped me understand what was happening with my lower back pain. They provided working sessions in which I felt progressively better each time. In addition to have exercises which I still do to this day. I also purchased an OOV from them and have basically retired my foam roller and I now do OOV exercises daily. Thank you for helping me feel better and maintain my active lifestyle. — Bjorn P.

Exercise Essentials Relieve Pain In Minutes!

PRAYER STRETCH While in a crawl position, slowly lower your buttocks towards your feet until a stretch is felt along your back and or buttocks. This is a good stretch if you sit at a computer all day.

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