three people on bench looking down at cell phone with tech neck

How many hours are you looking down at your phone and scrolling? Is social media the cause of your neck pain (tech neck)? Did you know there is a direct correlation between hours of scrolling and neck, shoulder, and back pain? Add in sitting at your desk; it is a recipe for misery.





There is a good chance if you answered "yes" that social media could be the cause. The good news is that manual physical therapy can help. If you have "Tech Neck," this blog will provide solutions to the pain.





What is Tech Neck?













"Tech Neck" refers to a repetitive stress injury to the neck caused by having your head in a forward, looking down position for an extended period. The posture affects the curvature of the spine, the neck and shoulder muscles, and supporting ligaments. Here are a few symptoms that you may feel if you have Tech Neck:






  1. Sharp and nagging pain in the neck and shoulders




  2. Headaches and or eye pain




  3. Decreased range of motion due to tightness in your neck and shoulders




  4. Nerve pain or tingling and numbness in your upper limbs





“The more we look down, the more the muscles have to work to keep your head up. These muscles can get tired and sore from looking down at our smartphones, working on computers, or looking down at tablets all day."Health Matters.





If social media is the cause of your neck pain, schedule an appointment with a physical therapist. The good news is that you do not need a referral prescription to visit a physical therapist if you live in Virginia. Contact The Therapy Network in the Hampton Roads region of Virginia and book an appointment today.





Manual Physical Therapy Can Help





There are ways to prevent neck pain, such as taking long breaks from your smartphone and scrolling social media. If you are already experiencing pain or any of the symptoms above, it is time to take corrective action.





Manual physical therapy is a specialized therapy that fits the needs of those suffering from Tech Neck or back and shoulder pain.





Manual physical therapy is beneficial for various conditions, such as joint stiffness, muscle tightness, limited range of motion, and pain associated with musculoskeletal disorders. The hands-on techniques aim to reduce pain, improve joint mobility, enhance flexibility, and restore normal movement. If you are experiencing pain, numbness, and/or headaches, it is time to receive support from a professional physical therapist.





What are Manual Physical Therapy Techniques?





You may want to know more about manual physical therapy techniques if you suffer from neck, back, and shoulder pain. Here are the five methods most often used at The Therapy Network:






  1. Joint Mobilization: This technique involves skilled passive movements of a joint to improve its range of motion, reduce pain and restore normal joint mechanics.




  2. Soft Tissue Mobilization: This technique includes hands-on therapy such as massage, deep tissue mobilization, and myofascial release to address muscle tightness and trigger points.




  3. Muscle Energy Techniques: These techniques involve the active contraction of muscles against a resisted force to restore normal joint motion.




  4. Myofascial Release: This technique focuses on releasing tension and tightness in the connective tissue surrounding muscles. It promotes mobility while reducing pain.




  5. Manipulation: This technique involves a quick and controlled movement to restore a joint's normal function.





At The Therapy Network, you will meet with a specialist who uses various manual techniques to relieve neck, back, and shoulder pain. You can find a complete description of our manual physical therapy services on our website.





The Therapy Network in Virginia Beach, Chesapeake, and Norfolk





If you live or work in the Hampton Roads region of Virginia, there is a Therapy Network location is nearby. With TTN locations in Virginia Beach, Chesapeake, and Norfolk, you are never far away from a convenient location. You can schedule an appointment today since you do not need a physician's referral or prescription to visit The Therapy Network. And chances are good that we can see you today too.





Is social media causing your neck pain? If you are suffering from Tech Neck or shoulder and back pain, it is time to take the first step to living pain-free. Call TTN or book an appointment online.



Are you playing pickleball? Did you know it is the fastest-growing sport in Hampton Roads, Virginia? Did you know that Physical Therapy can be a huge help to your Pickleball Game? Not only is it popular in coastal Virginia, but it is becoming a nationwide trend. Here is a current statistic:





“USA Pickleball reported its membership, which reached 70,000 players in February 2023, increased by 30% in 2022. The growth prompted the Sports & Fitness Industry Association to name pickleball the fastest-growing sport in America for the third straight year."  -Pickleball Portal





With so many playing pickleball in your community, you may be wondering how physical therapy can help your pickleball game.





The Demands of Pickleball





Pickleball is fun, social and can be played in many locations in our communities. But the sport can also be physically demanding. Pickleball is a full-body and muscle workout. As an example, here are the muscle groups that will be engaged as you play the sport: 






  1. Lower Body: The lower body is crucial in generating power, speed, and agility during pickleball movements. Muscles include quadriceps, hamstrings, glutes, calves, and hip muscles.




  2. Core Muscles: The core provides stability and transfers power between the upper and lower body. The core also helps with balance and agility—two key roles while playing pickleball. Muscles in your core that will be engaged for pickleball include abdominals, lower back muscles, and stabilizing muscles.




  3. Upper Body: The upper body muscles are involved in hitting shots, particularly the serve and volleys. Muscles needed include shoulder muscles (deltoids and rotator cuff), biceps, triceps, and forearm muscles.





Find out how dry needling can help relieve sore and injured muscles





pickleball player at net




Suppose you are already experiencing discomfort within any of these muscle groups or feel sore and fatigued just reading this list. In that case, you can already see how physical therapy can help your pickleball game.





Remember that the intensity and demands on specific muscle groups may vary depending on your playing style, technique, and individual factors. A Therapy Network physical therapist can assess your needs and develop a tailored training plan.





5 Ways to Improve Your Pickleball Game with Physical Therapy









Physical therapy can indeed be beneficial to training for pickleball. TTN therapists are experts in assessing and improving movement patterns, strength, and flexibility. They can provide guidance and exercises and help you prepare for the physical demands of pickleball. A therapist can enhance your performance while reducing the risk of injury. Here is how physical therapy can help your pickleball game: 






  1. Injury Prevention: Physical therapists can evaluate your movement and identify potential areas of weakness and imbalance. At The Therapy Network, we will develop a customized exercise program to address those issues and reduce the risk of pickleball injuries.




  2. Strength and Conditioning: Pickleball involves quick movements, agility, and physical power. Physical therapists can design strengthening exercises to target the muscle groups involved in pickleball. Your therapist will create an exercise plan to enhance your game performance.




  3. Flexibility and Range of Motion: To prevent injury, flexibility and range of motion are essential for pickleball players. A therapist can provide stretching exercises and techniques to improve flexibility and joint mobility.




  4. Balance and Coordination: Pickleball requires good balance and coordination. A TTN therapist can help you improve stability and coordination on the pickleball court.




  5. Injury Management: If you have a prior injury or are recovering from a pickleball-related injury, a Therapy Network therapist can develop a rehabilitation plan tailored to your needs. Your therapist will promote healing, help you regain strength, and safely return to playing pickleball.





Find out how PT can improve your daily life!





If you are playing pickleball or considering the sport, it is time to schedule an appointment with a therapist at The Therapy Network in coastal Virginia.













No Physicians’ Referral or Prescription Needed in Virginia





You have learned how physical therapy can help your pickleball game, but did you know you do not need a physician's referral to visit The Therapy Network? You can schedule an appointment today if you are ready to meet with a physical therapist and improve your pickleball game.





If you live in the Hampton Roads region of Virginia, there is a location of The Therapy Network near your neighborhood or place of employment. If pickleball is your new favorite activity, schedule an appointment today!



Finding five ways to exercise living near or visiting Virginia Beach, Virginia has many benefits. One of, if not the largest benefit, is our famous stretch of beach and boardwalk. Virginia Beach has a world-renowned sand beach and 3-mile long boardwalk that provides numerous opportunities for exercise and has frequent national events including sand soccer, volley ball, Something In the Water, and even Monster truck rallies. When you combine any two of these activities, you can find at least five fun ways to exercise at the beach.





Something In The Water Crowd - WTKR TV




You do not need a gym membership to find fun ways to exercise in our region. Recently, we published a blog about Coastal Virginia walking trails that provide a great starting point for your exercise journey.





From sunrise walks to yoga and biking, there are many ways to enjoy our regional beaches. Here are our five fun ways to exercise at the beach…and tips.





Go For A Walk





People walking on beach
Exercising at the beach




Go for a walk on a sandy beach in Virginia or walk along the Virginia Beach Boardwalk. Both provide healthy and free exercise. If your choice is to walk on a sandy beach, be sure to follow these tips from The Therapy Network: 






  1. When walking on sand, start slow and practice moderation. Walking is low-impact aerobic exercise, but you do have to adjust to each step sinking in the sand.




  2. Wear shoes. You may be tempted to walk on the beach barefoot, but being barefoot puts more tension on your tendons and joints.




  3. Set your beach walking schedule around low tide. You can avoid the slope of the sand if you walk at low tide and near the water.





Enjoy a walk at sunrise, a mid-day workout, or an evening stroll. Walking on the beach or the adjacent boardwalk is a fun way to enjoy the beach and the benefits of exercise.





Yoga and Pilates









Many use yoga and Pilates to reduce stress, exercise, and tone. Add beautiful beach scenery and you have the perfect recipe for a fun activity on the beach. Here are some helpful tips for beach yoga and Pilates from the therapists at The Therapy Network: 






  1. Leave the mat at home. It is perfectly OK to leave your yoga mat at home for your next beach yoga experience. Let the soft Virginia sand be your mat.




  2. But remember the sunscreen. Beach yoga and Pilates reduce stress and help you relax, but do not relax your efforts to prevent skin cancer. We always suggest sunscreen when exercising outdoors, especially at the beach.




  3. Remember to hydrate. Bring your favorite water bottle and remember to hydrate.





If yoga or Pilates is part of your fitness routine, we are sure you will want to add it to your five ways to exercise at the beach.





Go For a Run





You may be a runner that has a bucket list of favorite runs. Running along the water's edge on a Virginia Beach may be on that list. But running on the beach comes with a set of challenges, and it is crucial to follow these tips below to stay safe and prevent injury:  






  1.  Keep long runs to the boardwalk. Running on sand is challenging, making it difficult to run for a long time.




  2. If you do decide to run on the soft Virginia sand, ensure that you change direction often to compensate for the slope of the beach. Set your schedule to run at low tide and on the firm sand along the waterline.




  3. As with walking, always wear shoes when running on the beach.




  4. With any exercise on the beach, stay hydrated and wear sunscreen.





If you are new to running, be sure to discuss both your running plan and your beach running plan with a professional. A professional therapist can provide custom tips and ensure your shoes are well-fitted.





Swimming in the Ocean or Chesapeake Bay





Although swimming is an excellent source of exercise, swimming in the ocean's open waters or Chesapeake Bay takes some pre-planning and experience. Here are some essential tips:






  1. Review the NOAA Rip Current Survival Guide  




  2. Only swim in a lifeguarded area




  3. Never swim alone




  4. Be Aware: Heed weather and water conditions and warnings.





Although swimming is of the top five ways to exercise at the beach, it is crucial to swim responsibly and heed all warnings.





Biking, Kayaking, and Paddle Boarding





Coastal Virginia has a unique infrastructure for biking, kayaking, and paddle boarding. All three are fun ways to exercise at the beach and surrounding waterways.









Need a bike? A favorite place to bike is along the flat, safe Virginia Beach Boardwalk. You will find beach bikes to rent along the way. Warm weather brings many visitors to the boardwalk. Some will be on bikes while others run or walk. For safety, we always suggest that you wear a helmet and be aware of your surroundings. Please make sure to watch for those stopping to take photos.





If kayaking or paddle boarding, tell someone about your plan and when to expect your return. And ALWAYS wear a Personal Flotation Device (PFD). If you are looking for places to launch your kayak or SUP, check out the website Virginia Water Trails





The Therapy Network





After reading this blog, you may be thinking about enjoying these five fun ways to exercise on the beach. Fitness for these fun activities should be within your reach. However, if you are looking for a little help getting started, The therapists and athletic trainers at The Therapy Network are available to review your fitness level with a free wellness check. Remember, you never need a prescription to visit The Therapy Network.





If you live in the Hampton Roads area, there is a Therapy Network clinic near your neighborhood or place of work. We have appointments available today and do NOT require a prescription. Browse our website and make an appointment at one of our therapy centers today.



We know that you have questions about physical therapy. You are not alone. Your doctor may have just prescribed a series of physical therapy sessions, or you may have decided that today is the day to remedy that twinge of pain in your lower back.


People walking on beach


As summer weather approaches Virginia's tidewater region, we think of the area's iconic beaches. From a sunrise walk along the water to building sandcastles with family or even surf fishing, there is a good chance that your plans will include sand.  However, that all changes when a walk on the beach is painful.