Happy Holidays!

From our practice to your home, we are wishing you a happy and healthy holiday season. We hope you stay safe and take care of yourself through this season! The article linked below, provides many ways in which you can protect your mental health throughout the holidays.

Some tips to protect your mental health:

- set realistic expectations.

- do a self check-in; How am I feeling today? Am I giving myself enough time?

- treat yourself this season, it can relieve some stress and lift your spirits.

- ask for help when needed.

- spend time with loved ones.

Click the link below for some more tips:

https://greenteasandchickpeas.com/mental-health-during-holidays/?pp=1

Happy Holidays from everyone at PRO-TEK!

Spine Health; Keep the Spine Flexible and Strong

Begin on hands and knees. Then put fingertips or hand to ear on one side, as in the first image. Rotate through your back, lifting your elbow to the ceiling as you look up towards the ceiling.

Repeat 10x's. 1-3 sets. Do on both sides.

DISCLAIMER: please consult a healthcare professional before attempting exercise.

Neck Strengthening and Flexibility Exercise

Begin with back against the wall and feet slightly forward.  Have back of hands touching as in image above.  While keeping low back flush against wall turn you head to one side.  Trying to bring your chin and ear towards the wall.  Lift your arms up WITH ELBOWS CLOSE TO EACH OTHER as in image above, breath in your nose and try to bring your head further towards the wall. As you’re bringing the arms up and down you’re trying to bring your chin and ear closer to the wall. Repeat 10x’s 1-3 sets, then turn head in opposite direction.  

You can advance to the above image with time.  Here the elbows are folded under each other with the palms touching and then repeating the exercise. This is omuch more advanced

DISCLAIMER: please consult a healthcare professional before attempting exercise.