All posts tagged: neck pain

Dr. Kenney’s Friday 5 Spot – February 26th

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Dr. Kenney’s Friday 5 Spot

On Fridays I like to share some of the experiences I’ve had during the week with patients and in my personal life that I’ve found significant in some way.  I like to share them in hopes that you might find value in them and have something resonate with you in your life. 

What signs are there that you’re out of alignment?  Pain is often the last symptom to appear so assessing your spinal alignment based solely on that can be difficult.  Some other common signs that your spine may be out of place include restricted motion (can’t turn to 1 side as easily as the other for example), muscle tension that doesn’t go away (even after stretching or massage), aggravation while doing healthy activities such as yoga/exercise/etc., less ability to get or remain comfortable while sitting/standing/sleeping and sometimes irritability.  This is not an all-encompassing list, but these are frequently mentioned by patients as signs they knew they needed to be adjusted. 

What do I usually eat for breakfast?  For whatever reason I get asked this all the time.  About 10 years ago I read a book by Tim Ferris called the “4 Hour Body” and within the book he gave the recipe for a shake that can help to naturally elevate testosterone levels and speed recovery.  I initially began doing his exact shake but have since modified it and more times than not, it is my breakfast of choice.  What do I put in it?  I start with 4-5 raw eggs (yes raw), a banana, celery, spinach, almond or peanut butter, some almonds and sometimes berries.  It sounds weird and people expect me to get salmonella, but I never do.  It tastes very good, gives me tons of energy and my older son often drinks them with me!  It may sound weird but remember, Rocky drank raw eggs, and he became champion!  Ha. 

What should you do if you’re not holding an adjustment as long as you’d like?  I get this often and the answer is to address the muscles more.  If an adjustment helps but you find the same problem coming back sooner than you’d expect, working more on the muscles will be important.  This could include stretches, strengthening exercises, weight bearing exercise, massage, physical therapy or the avoidance of aggravating activities such as poor postural positions, bad ergonomics or activities done with poor form.  When patients that have not addressing their surrounding musculature begin doing so, the results are always improved. 

A piece of exercise advice if you’re just beginning.  In my experience as a trainer and chiropractor, the most common mistake I see from those beginning to exercise is trying to do too much too fast.  If you’ve never worked out or are just coming back; your body is not conditioned to exercise.  Therefore, whatever you start doing will be a huge change for your body.  When people try to do too much too fast, they usually end up severely sore (not the good kind), can barely move and thus end up quickly discontinuing their exercise commitment. 

If you’re just coming back, take a couple weeks to start out slow – focus on form, staying on your target schedule and worry less about the intensity.  This will still be a HUGE change for your body, and you will begin seeing results feeling the positive effects regardless.  Once your body begins to adjust, then you can start upping the intensity, amount of weight, frequency and/or other variables.  As an example, when I train for a 100-mile race I start with shorter runs that initially feel like a solid challenge but by the end of my training feel like nothing.  If my first runs out of the gate were 20-milers, I’d be injured and/or frustrated very soon.   

Some quotes I love.

“If you’re searching for that one person that will change your life, take a look in the mirror.”

“Don’t expect to build up the weak by pulling down the strong.” – Calvin Coolidge

“If you feel the need to tone it down, dumb it down, shrink, or betray yourself in any way, you’re in the wrong room with the wrong people.” – Kate Eckman

“Hard work is not punishment.  It is simply the price of admission for the opportunity to reach a standard of sustained excellence.” – Joe De Sena

Want more?

  • Don’t forget to follow Dr. Kenney on Instagram @Coloradochiropractor
  • To see previous Friday 5 Spots, visit www.newbodychiro.com and go to “blog”
  • Check us out on Facebook under New Body Chiropractic
Matt KenneyDr. Kenney’s Friday 5 Spot – February 26th
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Dr. Kenney’s Friday 5 Spot – February 19th

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Dr. Kenney’s Friday 5 Spot

On Fridays I like to share some of the experiences I’ve had during the week with patients and in my personal life that I’ve found significant in some way.  I like to share them in hopes that you might find value in them and have something resonate with you in your life. 

A workout I enjoyed this week.  My wife put me onto a nice little exercise challenge last weekend that I’d like to share.  The workout requires you to do 20 air squats (get low!), 20 pushups, 20 burpees and a 1-minute plank.  These 4 exercises make up 1 round and the goal is to go through 5 times and record your time.  My wife got 33 minutes, I got 20 and we both found it to be a nice challenge.  If you’re looking for a great workout without equipment to test your fitness, you’ll dig this!

A great lesson I learned years ago.  When I was early in my career back east, we had a patient in my office that was just miserable.  He interacted with every person in the office and he was equally as horrible to everyone, he was not nice at all.  What has always stuck with me was the other doctor in the office (my mentor) after interacting with him said to us “that’s not us, he brings that everywhere he goes.”  I found this to be a memorable sentiment – some people are just not nice enough to be worth your time.  Rather than taking it personally, just accept it and move on.  I’ve encountered patients (and other people) like that over the years and remembering those words from years ago has always helped me deal with them without letting it affect me.

A cool concept.  I listened to a podcast the other day and the guest talked about “not giving your pain a voice.”  His view was that we all go through low points – physically and mentally but when we start to talk about it, it’s like giving oxygen to a fire and it grows.  Once this happens, we begin to lose hope and motivation and we start looking to take the easy way out, make excuses and/or quit.  I’ve certainly experienced this in some of my more grueling races and believe it to be true.  If I start thinking about how much further I must go, the pain I’m in or any negative thoughts, stuff goes downhill quickly.  The trick is just to keep moving forward and keep your mind focused on what is working, rather than what isn’t.  If you can be disciplined enough to do this, you’ll find that some of the things not going so well will quickly come around. 

Something a patient shared with me that I loved.  I had a new patient this week that is a big runner like me.  She was very excited to pick my brain about training and I enjoyed listening to her experiences and input.  Something she mentioned that I love is her concept of “banking.”  Essentially, she sets goals for each run and has a weekly total she wants to reach.  If she’s supposed to run 5 on Monday but decides to do 7, then she’s banked 2 extra.  She then uses these extra miles to make longer runs shorter if she’d like, take an extra day off, etc.  I love this concept because it’s all about earning something.  You incentivize yourself to go beyond your limits and when you do, you earn something you’re proud of and can use productively.  She uses this concept for running but it can be applied to exercise, business, nutrition or just about anything you can imagine.

Some quotes I love.

“It takes as much energy to wish as it does to plan.” – Eleanor Roosevelt

“When mediocre becomes the accepted standard because excellence is too much to ask for, expect less than mediocre results because, at some point, even mediocre will become too much to ask for.” – Lennox Lewis

“You only stop learning when you quit.” – Ruud Gullit

“Truth is like poetry, and most people f’n hate poetry.” – Eddie Gallagher

Want more?

  • Don’t forget to follow Dr. Kenney on Instagram @Coloradochiropractor
  • To see previous Friday 5 Spots, visit www.newbodychiro.com and go to “blog”
  • Check us out on Facebook under New Body Chiropractic
Matt KenneyDr. Kenney’s Friday 5 Spot – February 19th
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Dr. Kenney’s Friday 5 Spot – February 12th

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Dr. Kenney’s Friday 5 Spot

On Fridays I like to share some of the experiences I’ve had during the week with patients and in my personal life that I’ve found significant in some way.  I like to share them in hopes that you might find value in them and have something resonate with you in your life. 

How did your run go?  As most of you are aware, last Thursday on what would have been my brother in law’s 33rd birthday, I ran his ashes 33 miles to the football field where we coached together and then spread them there.  It was an emotional but great run that culminated with my family, my in-laws and I having a mini ceremony for Sam at the fields.  I heard a lot of wonderful things from people before, during and after the run which made it even more special.  I had not been training for long distance running so it probably wasn’t my prettiest run ever, but it was one of the most special regardless.  I felt like I honored my friend in a way that mattered to me and in a fashion that would have made him happy (but probably embarrassed!).

Something that inspired me during my run.  Obviously, there were many personal things I reflected on during the run but there was a movie scene that kept popping into my head that I felt related nicely.  The last scenes in the movie Gladiator show Maximus’ death.  As his body lies there, a Senator asks, “who will help me carry him?” and those he battled beside immediately lift him and carry him off.  Then, in the final scene, a fellow slave that fought beside him and won freedom, buries two small figurines that Maximus carried to represent his wife and son and says “I will see you again, but not yet.  Not yet.” 

This was powerful to me.  The last picture I ever saw of my brother-in-law was of him on his “honor walk” – being wheeled in to have all his organs donated.  In that picture, he had a Captain America shield on his chest.  I was not able to be there for that so when I received his ashes, I wanted to do something special with them.  In the end, I wrapped his ashes in a note from the hospital detailing all the lives saved from those organs and put a small Captain America shield in the bag with them as well.  Just like the movie, I wanted to “carry” my friend to a place where we shared many great times together.  There I spread his ashes, buried that small Captain America shield, and told my friend I would see him again soon. 

Something I really identified with.  As I was prepping food for the super bowl Sunday morning, my wife had on our church’s service on a live feed.  The pastor was talking about being in his 50’s and taking more and more onto his plate.  He recounted a story of someone asking him if he should slow down and he said, “I want to arrive in Heaven coasting on no gas with the engine smoking and shot.”  I loved this because it’s how I choose to live as well.  I believe in treating my health and body with respect yet pushing its limits to the max.  Never would I want to look back and wish I’d pushed harder or attempted something I’d really wanted to.   I take great pride in pushing my limits and believe having a body with scars from the process of seeking its true potential is a beautiful thing!

A lesson I was reminded of.  Over the course of several interactions with a group of people over the last week, I was reminded of a good lesson.  What I saw firsthand was that most people can be divided into one of two groups:  those that make excuses and those that don’t. 

In the first group there tends to be a lack of accountability.  There is always bad luck, someone else at fault, the circumstances aren’t great, there is no responsibility, and this is repeated time and again.  In the second group what I find responsibility and accountability for all actions.  They believe they are the cause of what is happening or not happening in their lives.  I see hard work, dedication, resilience, and perseverance.  The lesson I took from these interactions is that ultimately, we have the power to decide which of these groups we fall into.  One path can lead to amazing things, the other is likely to lead to frustration.  Choose wisely.

Some quotes I love.

“Our greatest glory is not in never falling, but in rising every time we fall.” – Confucius

“Little hinges swing big doors.” – W. Clement Stone

“The greatest leader is not necessarily the one who does the greatest things.  He is the one that gets the people to do the greatest things.” – Ronald Reagan 

“It’s amazing how much panic one honest man can spread among a multitude of hypocrites.” – Thomas Sowell

“Believe in yourself right now even though it may be hard.” – Les Brown

Want more?

  • Don’t forget to follow Dr. Kenney on Instagram @Coloradochiropractor
  • To see previous Friday 5 Spots, visit www.newbodychiro.com and go to “blog”
  • Check us out on Facebook under New Body Chiropractic
Matt KenneyDr. Kenney’s Friday 5 Spot – February 12th
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Dr. Kenney’s Friday 5 Spot – February 5th

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Dr. Kenney’s Friday 5 Spot

On Fridays I like to share some of the experiences I’ve had during the week with patients and in my personal life that I’ve found significant in some way.  I like to share them in hopes that you might find value in them and have something resonate with you in your life. 

An analogy I think works.  With the Super Bowl coming up this weekend, I want you to think about how difficult it would be for either the Chiefs or Bucs to win the game if they played ONLY defense, no offense at all.  Obviously, that would be an extremely tall order and you certainly wouldn’t bet on a team that did so. 

Well, a year onto COVID and that is the basic approach we are all being asked to take.  All the mainstream recommendations are for defensive measures – don’t touch your face, don’t leave the house, don’t get together in groups, cover your face, cover it with 2 layers, etc.  Regardless of what you think of those, none would be considered an offensive measure – something you can do naturally to make yourself stronger and thus less vulnerable.  Examples would include taking certain vitamins (C and D, zinc, etc.), exercising, managing your weight, getting more sunlight and more.  Defense is part of any game but don’t forget the importance of offense.  It’s a big deal in football but far more important when it comes to your health.

Something I’m looking forward to.  On Thursday February 4th, my brother-in-law would have turned 33 years old.  Rather than sit around and feel sad about his birthday, I will run 33 miles in his honor from my house in Highlands Ranch along a winding route that will end me in Castle Rock on the fields where we coached football together and became so close.  There I will spread some of his ashes and say some words with my in-laws, younger kids, and older boys (who will run with me near the end) to remember him.  I bring this up to you because we are all likely to face tragedy in our lives.  How we deal with it is up to us, however.  For me, a 33-mile run with him in my thoughts is a positive way to deal with a sad day.  In your case it’s likely to be different but the point is to seek to choose a positive path forward no matter what. 

A good reminder for me.  After I picked my kids up from school on Friday, we decided we’d get some takeout.  I pulled over into a neighborhood and off to the side of a road to do an online order and as I did so someone came behind me and beeped their horn.  I put my hazard lights on to have them pull around me, but they pulled up next to me instead.  They began to roll down the window to say something to me.  I have been in many confrontations in my life so my immediate reaction to this is to get amped up.  I quickly rolled down my window and…it was a nice older couple asking me if I needed help.  Ha.  This reminded me that sometimes we carry baggage with us and go into situations in a manner we shouldn’t.  I was reading this situation in a way I did not need to be because of past experiences, insecurities, bravado, etc.  This is a small, random instance but I’m sure there are examples of this type of experience in all our lives.  I said thank you to those nice people and shared these exact thoughts with my sons who were in the car with me to try and teach them a lesson that I am evidently still learning!

Something I found important.  On Friday’s, my in-laws watch my two younger kids for us.  Each Friday as we pick them up, my 2-year-old son takes a random toy from grandma’s huge pile and wants to bring it home.  I always try to get him not to, but my mother-in-law told me this past week, “let him take it, he’s excited about it now and a week from now he may never want to play with it again.” 

This concept hit home for me because often in life we feel like things will last forever and thus we neglect to appreciate them enough in the short term.  In fact, we often rush them out of our lives because they seem to be a burden in some way.  In my son’s case, he won’t be into dinosaurs and monster trucks forever so I should just enjoy it.  A big challenge in life is to truly be present in what is going on so that we can appreciate it and not look too far ahead.

Some quotes I love. 

“It is easier to build strong children than to repair broken men and women.” – Frederick Douglass

“Follow the path of the unsafe, independent thinker.  Expose your ideas to the dangers of controversy.  Speak your mind and fear less the label of ‘crackpot’ than the stigma of conformity.  And on issues that seem important to you, stand up and be counted at any cost.” – Thomas J. Watson

“If you are not willing to risk the unusual, you will have to settle for the ordinary.” – Jim Rohn

“There are no bad teams, only bad leaders.”

Want more?

  • Don’t forget to follow Dr. Kenney on Instagram @Coloradochiropractor
  • To see previous Friday 5 Spots, visit www.newbodychiro.com and go to “blog”
  • Check us out on Facebook under New Body Chiropractic
Matt KenneyDr. Kenney’s Friday 5 Spot – February 5th
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Dr. Kenney’s Friday 5 Spot – December 11th

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Dr. Kenney’s Friday 5 Spot

On Fridays I like to share some of the experiences I’ve had during the week with patients and in my personal life that I’ve found significant in some way.  I like to share them in hopes that you might find value in them and have something resonate with you in your life. 

A health risk factor I wish more people knew about.  Visceral fat is a very serious indicator of poor health.  This type of fat is found in the area commonly referred to as the “spare tire.”  Because this fat is stored in the abdominal cavity close to vital organs it puts a person at a very high risk for serious health issues such as heart disease, type 2 diabetes, stroke and more.  A significant amount of visceral fat comes from poor nutrition and exercise habits.  If this applies to you, please consider getting moving more with exercise and trying to eat better.  Visceral fat is like a “check engine” light in your car – you can ignore it only so long before it will break down in a serious way.

A great experience I had this week.  Last week I went to get a haircut at a new place.  The barber was an interesting guy and really impressed me.  He took extra time to fix some “mistakes” he’d seen from my last haircut (probably many), told me about his scissors that he’d gotten from Japan and why it was an investment not a cost, told me about his father being a barber and how close they were, and shared some of his personal feelings about life and business that I found very relevant.  The reason that I was so impressed was that he is what I call a “craftsman” – someone so experienced, passionate, and proud of what they do that it comes across instantly.  When I meet people like this, I love to ask them questions because I want to figure out their “secret sauce.”  Anytime I encounter someone like this I try to come away with something I can implement in my own businesses or life.  I left this gentleman a big tip, brought my kids back the following day and will be going there exclusively from now on.

A recent observation.  My wife works part time in a nutritional counseling business.  The program is expensive, and monitors everything eaten and done each day.  Hearing portions of calls with clients and listening to my wife discuss clients with the owner of the business I have noticed a common theme.  People that want to succeed always find a way and those that are failing are their own worst enemy.  Both groups make mistakes but the ones with a good attitude and true desire to change are very open to feedback.  They correct mistakes and forge a better path forward and take pride in each small victory.  This creates momentum and soon small changes turn to larger ones. 

Conversely, those with the negative mindset behave as you might expect.  They argue with the people trying to help them, make ridiculous excuses (trust me on this) and outright lie to themselves and those trying to assist them.  Essentially, they self-sabotage themselves.  This observation was a great reminder to me that to change you must first have a desire to do so.  I heard someone say it perfectly the other day – “your attitude will either open doors or close them.”

A piece of exercise advice I often give.  Many of us have types of exercise that appeal more to us than others.  For example, some like weights, some running and some Pilates or yoga.  Ideally though, we want to be somewhat well rounded.  The three aspects I recommend having at least some aspect of in your regular routine are cardiovascular, weight training and some type of stretching.  They do not need to be done equally but having some portion of all 3 in your weekly routine will help greatly.

Some quotes I love. 

“A lion never has to tell you he’s a lion.”

“Freedom terrifies people who want to be led and empowers people who want to be represented.” – Colin Noir

“I just like to smile. Smiling’s my favorite!” – Buddy the Elf

Want more?

  • Don’t forget to follow Dr. Kenney on Instagram @Coloradochiropractor
  • To see previous Friday 5 Spots, visit www.newbodychiro.com and go to “blog”
  • Check us out on Facebook under New Body Chiropractic
Matt KenneyDr. Kenney’s Friday 5 Spot – December 11th
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Dr. Kenney’s Friday 5 Spot – November 13

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Dr. Kenney’s Friday 5 Spot

On Fridays I like to share some of the experiences I’ve had during the week with patients and in my personal life that I’ve found significant in some way.  I like to share them in hopes that you might find value in them and have something resonate with you in your life. 

A type of workout I’ve been enjoying?  Over the past week I have gotten back into some boxing workouts.  I have a heavy bag at my house and after I lift weights, I’ll often do 10-15 minutes worth of boxing drills.  I enjoy it as a great stress reliever and because it works many muscles that I don’t often engage with running or weightlifting.  If you don’t have a heavy bag, you can do all sorts of shadow boxing workouts (there are many available online if you’re looking for ideas).

What is my view on mandates?  I was asked this question in several different forms this week, so I figured I’d address it.  Chiropractic is statistically the safest (by far) of any aspect of medicine and obviously I make my living by providing this service to patients each day.  If tomorrow a mandate came down that every single person had to get adjusted by a chiropractor, I would fight against it.  Though chiropractic care has been documented to save on health expenses and improve quality of life (not to mention it would help my business interests), I still could not support it.  I believe people have a right to choose what they do or do not do to their own bodies and though mandates may have noble intentions, there is always downside that must be considered.  Personally, I trust those around me to make the best decisions they can for themselves and trust only myself to choose what is best for me.

Something I recommend?  Recently I’ve started going back and looking at photo albums I’d made previously on my phone.  These are albums of special occasions, football seasons, births, races, everyday times, etc.  Time flies by so quickly that we often forget how many great memories we’ve experienced.  Going back through so many photos recently I have relived some amazing times and it’s been a wonderful boost for me.  Even photos that remind of tough times or people I’ve lost still benefit me greatly as well.  Check out some of your old photos and relive some good stuff for yourself!

Can anything be done for feeling dizzy?  Benign paroxysmal positional vertigo (BPPV) is one of the most common causes of vertigo — that feeling you get that you’re spinning or feeling dizzy.  This is something I’ve treated for years.  What I’ve found is that the upper neck is usually misaligned causing a displacement of tiny crystals within the ears causing an altered flow of fluid in the inner ear.  At that point, the message that goes to your brain becomes distorted and your body becomes confused as to whether you’re standing, lying down, etc. and you get a sudden dizzy feeling.  It’s usually triggered by a turning motion to one side or moving the head up or down.  As terrible and unnerving as these symptoms can be, usually 1-3 adjustments to the upper neck area fully resolve the vertigo.  I’ve received many referrals from ENT’s over the years to help patients that came to them with this problem. 

Some quotes I love? 

“The same boiling water that softens the potato hardens the egg.  It’s about what you’re made of, not the circumstance.” – Inky Johnson

“I predict future happiness for Americans, if they can prevent the government from wasting the labors of the people under the pretense of taking care of them.” – Thomas Jefferson

“The will to win means nothing without the will to prepare.” – Zig Ziglar

Want more?

  • Don’t forget to follow Dr. Kenney on Instagram @Coloradochiropractor
  • To see previous Friday 5 Spots, visit www.newbodychiro.com and go to “blog”
  • Check us out on Facebook under New Body Chiropractic
Matt KenneyDr. Kenney’s Friday 5 Spot – November 13
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7 Ways to Prevent Neck Pain

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As a chiropractor neck pain is something I deal with daily. As a result I’m frequently asked what can be done to reduce it. Today I’ll discuss 7 things I’ve found most effective for reducing neck pain.

1. Computer ergonomics. Neck muscles are small and designed for regular motion – looking up, down, side to side, etc. When they remain in a single position for too long they are forced to carry a greater load than what they’re designed for. Staring into computer screens for hours at a time is the most common culprit for this these days.
The fix: Sit with your shoulders back, head in a neutral (not forward) position, use a bigger monitor and make sure your monitor is in front of you and not to one side.

2. Devices. These days most of us have smart phones or tablets that we use regularly (often too regularly). When reading or playing on them we usually do so with our heads bent forward. This puts significant strain on the muscles and vertebrae of the neck leading to potential problems.
The fix: Rather than bringing your head down toward the device, bring the device up toward you so that you can look at it without bending the neck. This will eliminate neck strain.

3. Sleeping position. Another frequent cause of neck pain is a poor sleeping position – often using either too many pillows or too few. This places minimal stress on one side of the neck while applying significant stress on to the other. Signs of this are difficulty falling asleep due to discomfort and/or pain upon waking.
The fix: A pillow with a cervical contour or simply sleeping with a pillow sized so that your neck muscles feel relaxed on both sides when lying on it will help. Also, avoid sleeping on your stomach as this requires your neck to be turned to one side which will inevitably cause problems.

4. Stretch. In my experience while people often take time to stretch their backs, few stretch or loosen their neck muscles. This can lead to tight muscles, lack of mobility and often pain.
The fix: First, perform basic range of motion a few times throughout the day by simply moving your head and neck forward to back, side to side and then tip it from side to side. Next, do these same ranges of motion against resistance. For example, as you rotate your head to the right, do so into your right hand which is applying gentle pressure toward the left. This helps strengthen the muscles of the neck.

5. Posture. If you look at pictures of yourself you may notice that you have a tendency to have your head forward or tipped to one side. These poor positions are common and apply undue stress to the muscles and vertebrae of the neck and upper back leading to pain and other issues.
The fix: Start by drawing your breastbone back to improve your posture, this will keep your shoulders, head and even hips in a neutral, healthier position. Second, I recommend “postural checkpoints.” These are mental prompts you create for yourself to help monitor your posture. For example, if you tend to slouch while driving, create a checkpoint when you stop to remind yourself to “sit up straight.” After a week or two these become automatic and help decrease neck pain (and other pains as well).

6. De-stress. Stress has a negative effect on muscles making them tighter, less mobile and often sore. This is particularly true for the muscles from ranging from the neck down through your middle back.
The fix: There is no one cure for stress but in general things such as meditation, exercise, spending more time with people that build your confidence/make you happy, creating “me time”, having a hobby and other such things are effective.

7. Checkups. As mentioned in my introduction, neck pain is something I deal with daily because of how effective chiropractic can be in curing it. Our spines our constantly pressured via many of the things mentioned in this post. This can lead to arthritic changes of your spine (long term) as well as pressure on nerves that cause pain and other unpleasant symptoms (short or long term).
The fix: Treat your spine like you would your teeth, get regular checkups so that problems do not develop and so you’re not forced to endure unnecessary pain.

Dr. Kenney has won multiple awards for “Best Chiropractor” and specializes in helping patients achieve their goals of better health and pain relief. For more information please visit www.NewBodyChiro.com, find us on Facebook (New Body Chiropractic & Wellness Center) or call (303) 347-9906.

Matt Kenney7 Ways to Prevent Neck Pain
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