Plus, A Tale of Two Patients: One Who Strength-Trained, and One Who Didn’t
Do you ever find yourself trying to rub out a sore spot in your neck or find it difficult to turn your head? Neck pain is a common concern that can range from a mild nuisance to a big problem. And while neck pain can have several different causes, one contributing factor often gets overlooked: weakness in the shoulders or upper back.
When we deal with persistent aches and pains, poor muscle strength often turns out to be a significant underlying factor. When a muscle isn’t as strong as it should be, other muscles have to step in to compensate, which puts unnecessary strain on them — and makes them more susceptible to overuse injuries. The result? Seemingly random aches and pains that “come out of nowhere.”
If you’re struggling with persistent neck pain, there’s a chance that the problem is rooted in your shoulders or upper back. Slouching and prolonged sitting weakens those upper back muscles, forcing your neck muscles to work overtime — and leading to pain. Let’s look at two case studies from the MMA & Sports Rehab files. Both people suffered from neck pain, but only one went through a dedicated strength training program (both names have been changed). What happened next?
Ally’s Story: No Time for Strength-Training
Ally was a receptionist who spent long days typing on a computer, answering the phone, and doing other clerical work. She started to notice a slight pain in her neck while she was at work. Although she ignored it at first, the pain persisted. She knew she needed to seek help.
Ally made an appointment with us, where we took her through a comprehensive assessment, including several movement and functional screens. We determined that she had strained the soft tissue in her neck due to her sedentary job.
We started Ally’s treatment with acute pain management using manual therapy techniques and some gentle mobility stretches, which did help her immediate symptoms. However, we knew it wouldn’t be enough to fully resolve her pain, so we suggested she begin a multi-week therapeutic exercise program to restore strength in her upper back and shoulders, helping to reduce the strain on her neck.
Unfortunately, Ally had decided to go back to school, and between work, her classes, and her family, she simply didn’t have time for physical therapy. So, while we were able to help Ally in the short term, her pain persisted in the long term, eventually landing her back in our clinic a year later.
Sarah’s Story: A Dedicated Strength Training Program
Sarah’s situation was very similar to Ally’s. She was a marketing assistant who also spent a great deal of time on both her laptop and a mobile phone, and she also experienced a gradual onset of neck pain. And, like Ally, she paid us a visit when it became too much.
We gave her a similar diagnosis: a strained neck muscle brought on by improper posture and prolonged sitting. We also provided her with acute pain relief. The difference? Sarah was able to continue her treatment with a six-week therapeutic exercise program.
We met with Sarah twice weekly to guide her through a custom set of targeted neck, shoulder, and upper back exercises. We started with gentle stretches and mobility work before progressing to resistance training exercises. With the help of some dumbbells and an exercise band, Sarah built strength through her upper body, providing her neck with the support it needed.
We also helped Sarah set up her workstation to be more ergonomic, including adjusting the height of her computer monitor and rearranging her keyboard. And we gave her some tips for maintaining postural awareness throughout the day.
The result? After six weeks, Sarah’s neck pain was entirely resolved — and she didn’t have to seek additional treatment!
Ready To Attack Your Neck Pain at the Source?
If you’re struggling with persistent neck pain, physical therapy at MMA & Sports Rehab can help you find lasting relief. Just as we did with Ally and Sarah, we’ll assess your symptoms and develop a customized treatment plan that seeks to resolve your neck pain altogether.
Call us today to get started!
A Special Thanks from MMA Sports Rehab
“We now have 408 Google 5-star reviews and more than 700 5-star reviews. We want to show our gratitude to our well-wishers, friends, family, community, and our beloved patients for their continued trust with their health care/rehab. We love you, and we are here because of YOU! Thank You!!!” – MSR Family
Dr. Ujjwal’s Tips:
???? Ever feel like your neck hates your laptop?
You’re not alone. Most neck pain isn’t just about stress—it’s about weak upper back muscles, slouchy posture, and sitting too long. The good news? A few smart moves and habits can keep your neck happy.
????️ Tip 1: Upper Back = Posture Boss
Weak upper back? Your shoulders slump, head juts out, and neck pays the price. Strong back = tall, pain-free posture.
???? Tip 2: Beat Tech Neck
Every inch your head leans forward adds extra pounds of stress. Train your back so your head stays stacked.
???? Tip 3: Do Rows, Save Necks
Rows, reverse flys, pull-aparts = instant posture boost. Strong back muscles keep pressure off your neck.
???? Tip 4: Move Often, Sit Less
Research says: change positions every 20 minutes. Walk, stretch, or sip water—your back and neck love movement.
???? Tip 5: Hydrate & Reset
Aim for 70 oz water daily. More water = more bathroom breaks = more water refill = more natural movement. Win-win for posture!
???? Simple truth: Strong back + smart habits → Better posture → Happy neck.
MSR Merch
???? Introducing the MSR Performance Tee ????
Made with premium 5-Star Fabric to heighten performance during your toughest workouts, this tee provides sun defense, rash guard, moisture-wicking technology, stain release, and a comfortable fit. It is the perfect year-around choice for sports and exercise.
???? Features:
- Premium fabric for all-day comfort
- Sleek, modern design
- Tailored fit for a sharp silhouette
- Reinforced shoulder seams
- Double needle cover stitch hem
- Tag free neck
???? Special Launch Offer: Buy One, Get One Free! ????
That’s right – grab one MSR tee for $29.99 and get another one absolutely free. Perfect for stocking up or sharing the love with a friend!
???? Pre-Order – Click here to pre-order
Hurry, BOGO lasts for the first 100 shirts. Get your hands on the MSR Performance Tee while the offer lasts!
Our Patients Get Great Results
“I had an amazing experience with my physical therapist, Dr Barz Kim. From day one, their professionalism, kindness, and personalized care made all the difference. I always felt heard and supported.
One of the biggest game-changers was dry needling. I was a bit unsure at first, but the therapist explained everything clearly and made me feel comfortable. The results were incredible—deep muscle tension and chronic pain that had been bothering me for months finally started to release. I noticed better mobility and faster recovery almost immediately.
The combination of expert care and effective treatment truly exceeded my expectations. I highly recommend this place to anyone dealing with pain or tightness—especially if you’ve never tried dry needling before. It made a huge difference for me!”
-Monica B.
Clinic News
Dr. Ujjwal and his beautiful daughter Aubree Rose represented MSR at VA intern Day at Richmond, VA few weeks ago. MSR won VA Intern Award two years in a row. MSR is proud of have National Award Winning Clinical Education Program and have Doctor of Physical Therapy Interns from Local Universities through out the year.
???? Big shoutout to Flint Hill School in Oakton, VA for inviting Dr. Ujjwal to speak about the significance of Sports Physical Therapy for athletes! ????️♂️????♀️
With nearly 200 people in attendance, the energy was incredible ????. It was an honor to connect with athletes, parents, and coaches—sharing insights on injury prevention, performance, and the role PT plays in keeping athletes at their best.
???? Great crowd. Great questions. Great fun. Thank you for having us, Flint Hill!
Meet Dr. Moe Hakim, he is a Harvard trained internationally recognized and board certified oral and maxillofacial surgeon with deep expertise in TMJ and jaw surgery
Meet Margaret Quiroz – Medical Receptionist
Hi, I’m Margaret! I’m usually the first person you’ll see when you walk into MMA & Sports Rehab, and I love making sure our patients feel welcome and cared for. Helping others has always been a passion of mine, and it makes me so happy to know I can make a small difference in someone’s day.
When I’m not at the front desk, you’ll probably find me curled up with a good book. I’m especially drawn to mysteries and horror stories—they keep me entertained and always guessing what’s next! Please Say Hi to her when you see her 🙂
The new location is expected to be open very soon. Stay updated!!! Thank you for your support.
Get Back to Your Best Self at MMA Sports Rehab
Rediscover your strength and get back to your best self at MMA Sports Rehab! Schedule your next appointment today and experience the top-notch care that helped you before.
Get Your Health Back on Track This National Physical Therapy Month
October is National Physical Therapy Month, and at MMA & Sports Rehab, we’re celebrating by reminding our communities in Arlington that physical therapy is one of the safest and most effective ways to overcome pain, restore movement, and improve overall health.
If you’ve been struggling with pain, recovering from surgery, or dealing with an injury that limits your daily activities, our highly skilled therapists are here to guide you back to doing what you love. Unlike quick fixes that only mask symptoms, physical therapy addresses the root of the problem and provides lasting solutions tailored to your needs.
Why choose physical therapy? Here are just a few of the benefits:
- Improved mobility and range of motion: Therapy helps joints, muscles, and connective tissues move more freely so you can return to work, sports, and everyday life.
- Restored strength: Whether from injury, surgery, or poor movement habits, we identify weaknesses and build them back up to support healthier movement.
- Better overall health: PT encourages healthier habits, improved posture, and increased activity, all of which reduce pain and enhance wellness.
- Lower risk of re-injury: By teaching you safer movement patterns, we help protect your body from future setbacks.
At MMA & Sports Rehab, we believe care should be generous, clearly understood, and focused on helping you achieve real results. Our mission is to positively impact lives by combining compassion, encouragement, and expert treatment for every patient we see.
If pain or limitation is holding you back, there’s no better time to take the first step. Call today or request an appointment at www.rehabmma.com. Let’s make this National Physical Therapy Month the start of your journey back to health.
Bananas Foster Parfaits
Indulge in layers of creamy sweetness with these Bananas Foster Parfaits, featuring caramelized bananas and a hint of warm spice. This elegant yet easy dessert is sure to impress at any gathering.
Ingredients:
- 2 large ripe bananas
- 6 Tbsp dark brown sugar
- 2 Tbsp unsweetened apple juice
- 1 Tbsp unsalted butter
- 1/4 tsp salt
- 2 cups plain 2% reduced-fat Greek yogurt
- 1/4 cup chopped pecans, toasted
Directions:
Peel bananas and cut each in half lengthwise. Cut each half into 3 pieces. Combine sugar, apple juice, and butter in a nonstick skillet. Cook over medium-low heat for 3 minutes or until mixture begins to bubble. Add bananas to pan; cook for 2 minutes or until bananas begin to soften. Spoon 1/2 cup yogurt into the bottom of each of 4 parfait glasses. Divide banana mixture evenly among glasses. Top each serving with 1 tablespoon chopped and toasted pecans.
Meet Our Team
Dr. Ujjwal Shakya
Physical Therapist, DPT, DMT, SCS, FNCP
Dr. Brianna Wynn
PT, DPT, Barbell Rehab Method Certified, USA Weightlifting Coach Level 1 & 2 Certified
Dr. Barz Kim
PT, DPT, Cert. DN Level 1 & 2
Ayesha Samudralanka
Patient Service Specialist
