Health & Wellness Newsletter: Tips To Alleviate and Prevent Shoulder Pain by Restore Physical Therapy
HEALTH & WELLNESS The Newsletter About Your Health And Caring For Your Body
INSIDE : •EXERCISE & YOUR MENTAL HEALTH •PATIENT SUCCESS STORIES •HEALTHY RECIPE •EXERCISE ESSENTIALS
ALLEVIATE AND PREVENT SHOULDER PAIN TIPS TO HELP RESTORE your mobility RESTORE your strength RESTORE your balance RESTORE your body
www.restore-rehab.com
HEALTH & WELLNESS The Newsletter About Your Health And Caring For Your Body
ALLEVIATE AND PREVENT SHOULDER PAIN TIPS TO HELP
• Tendon inflammation • Bursitis • Tendon tear (i.e., partial, complete, or degenerative) • Instability (i.e., partial or total dislocation) • Degeneration and/or arthritis • Fractures Our therapists will guide the most effective treatments, including manual therapy, exercise recommendation, and injury prevention strategies. Request An Appointment Today, And Let Us Help You Get Your Arm Moving Again! 856-396-8131
Do you notice your shoulder is waking you up at night? Are you having difficulty reaching or lifting overhead? You might have a rotator cuff injury or another shoulder disorder. At Restore Physical Therapy, our physical therapist can help figure out what is causing your symptoms and how to resolve them so you can use your arm and get a good night’s rest! The most common cause of shoulder pain is due to injury or dysfunction of the rotator cuff. The shoulder joint is formed where the upper arm bone (i.e., humerus) fits into the shoulder blade (i.e., scapula). It is known as a ball and socket joint. The rotator cuff is a group of muscles and tendons surrounding the shoulder joint. The job of these muscles is to help move the arm and stabilize the ball in the socket. Shoulder pain occurs if the shoulder tendons are pinched by the bones of the shoulder resulting in the tendons becoming inflamed or damaged.
At Restore Physical Therapy, our physical therapist can help identify the cause of your shoulder pain and the steps needed to resolve it. Conditions That Cause Shoulder Pain The shoulder is the most mobile joint in the body, allowing us to use our arms in various ways, including reaching, pushing, pulling, lifting, and throwing. The complexity of movement requires the upper back (i.e., spine), shoulder blade (i.e., scapula), and the arm bone (i.e., humerus), and all the muscles and nerves work together to achieve the mobility and function we are accustomed to. If any part of the system is not working correctly, we become more susceptible to injury. Repetitive stress or trauma can damage the shoulder complex and lead to pain. The most common shoulder problems fall into the following categories:
SERVICES/THERAPIES: • Neck & Back Pain/Radiculopathy • Hip, Knee, Ankle & Foot Injuries • Elbow & Shoulder Rehabilitation • Arthritis — Painful Joints • Headaches & TMJ Disorders
• Joint Replacements • Balance Disorders • Vestibular Rehabilitation • Sports Injuries • And More!
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DAILY EXERCISES THAT CAN HELP THE SHOULDERS
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Thread The Needle Start on your hands and knees. Lift your right hand toward the ceiling with your palm facing away from your body. Next, lower your right arm under your chest and reach across your body to the left side with your palm facing up. Hold this position for 20-30 seconds and do 3-5 reps. Repeat on the opposite side. Strengthening your shoulder muscles (i.e., rotator cuff and shoulder blade muscles) can also help support and stabilize your shoulder joint. Strength training can potentially decrease muscle imbalances and reduce the risk for shoulder injuries and shoulder pain. Request An Appointment At Restore Physical Therapy Today! Our team of physical therapists can help alleviate your shoulder pain and get your arm moving again. Call today and schedule your appointment!
Our team at Restore Physical Therapy will identify the underlying causes of your shoulder pain and develop a treatment plan based on your individual needs. We emphasize targeted stretches/mobility work strengthening exercises to help your recovery and prevent future problems. If you are looking to get started with some safe stretches that are used to help improve your shoulder function, try the following exercises: Across-The-Chest Stretch This exercise helps increase flexibility and range of motion in your shoulder joint and the surrounding muscles. Remember to stop if you feel increasing pain in your shoulder. Start by bringing your right arm up and across your chest with your hand gently resting on your left shoulder, or use your left hand to support your arm by the elbow. Use your left hand to gently press the right arm towards your chest until you feel a stretch in the right shoulder. Hold this position for 20-30 seconds and do 3-5 reps. Repeat on the opposite side. Chest Expansion / Posture Corrections This exercise promotes mobility of the upper back and range of motion in your shoulders. Slouching places the shoulder in a vulnerable position and makes you more susceptible to injury and pain. While standing, hold a strap or towel behind your back with both hands. With control, move your shoulder blades toward each other while lifting your chest/breast bone. Finish by lifting your chin slightly to the ceiling. Hold for 20-30 seconds and repeat 3–5 times.
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Contact Restore Physical Therapy today to learn more about how we can help you live pain-free! 856-396-8131
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HEALTHY RECIPE Creamy Cucumber, Radish & Tomato Salad
It’s Your Body, It’s Your Choice
No Doctor Referral Necessary Whether you want to come in for a check-up, suffered a recent injury or you want to improve your health, a doctor referral is not needed. In the state of New Jersey you have direct access to physical therapy!
• ¼ teaspoon salt • ¼ teaspoon ground pepper • 1 large English cucumber, diced • 1 pint cherry tomatoes, quartered • 1 bunch radishes, diced • ½ medium red onion, finely diced
INGREDIENTS • ½ cup mayonnaise
• ½ cup crumbled feta cheese • 1 tablespoon chopped fresh chives, plus more for garnish • 1 tablespoon chopped fresh dill, plus more for garnish • 1 tablespoon lemon juice
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DIRECTIONS: Whisk mayonnaise, feta, chives, dill, lemon juice, salt and pepper in a large bowl. Add cucumber, tomatoes, radishes and onion and toss to coat. Garnish with more chives and dill, if desired.
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Exercise Essentials Try this exercise to relieve tendinitis. Shoulder Extension Lean forward, supporting yourself with your arm (as shown) or against a chair or counter and hold a free weight at your side. Keeping your elbow straight and shoulders relaxed, raise your arm up behind your body. SLOWLY lower arm “fighting” the resistance. Repeat 6-10 times on the affected arm(s). When you’re under the cloud of an emotional disorder and haven’t exercised for a long time, setting your self extravagant goals like completing a marathon or working out for an hour every morning will only leave you more despondent if you fall short. Better to set yourself achievable goals and build up from there. Our Physical Therapists can help you get started on a safe and effective fitness plan tailored to your needs and goals. Call today for an appointment and start feeling better. EXERCISE & YOUR MENTAL HEALTH Everyone knows that regular exercise is good for the body. But exercise is also one of the most effective ways to improve your mental health. Regular exercise can have a profoundly positive impact on depression, anxiety, ADHD, and more. It also relieves stress, improves memory, helps you sleep better, and boosts overall mood. And you don’t have to be a fitness fanatic to reap the benefits. • Exercise and depression. Maintaining an exercise schedule can prevent you from relapsing. It promotes all kinds of changes in the brain, including neural growth, reduced inflammation, and new activity patterns that promote feel- ings of calm and well-being. It also releases endorphins, powerful chemicals in your brain that energize your spirits and make you feel good. Exercise can also serve as a distraction, allowing you to find some quiet time to break out of the cycle of negative thoughts that feed depression. • Exercise and anxiety. Anything that gets you moving can help, but you’ll get a bigger benefit if you pay attention instead of zoning out. By adding this mindfulness element — really focusing on your body and how it feels as you exercise — you’ll not only improve your physical condition faster, but you may also be able to interrupt the flow of constant worries running through your head. • Exercise and ADHD. Exercising regularly is one of the easiest and most ef- fective ways to reduce the symptoms of ADHD and improve concentration, motivation, memory, and mood.
Patient Success Stories
“Thank you to the whole “RESTORE Physical Therapy “ Team. Since the first day I stepped through the front door. I was greeted with warmth, welcoming and respect. I felt safe , comfortable and capable of meeting my goals through the restore plan constructed for me. I can honestly say, “ I’m proud to be a part of this community. It was a pleasure to be amongst this wonderful Staff and Patients.” I was able to meet my goals and graduate because of the positive energy, support and enthusiasm from Reed Hofmann, PT, DPT. Thank you again. Take care.” - Suz B. — actual 5 Star Google Review “I was able to meet my goals and graduate because of the positive energy, support and enthusiasm from Reed Hofmann, PT, DPT”
We Want to Hear Your Success Story By sharing your success story you can help us reach more people in our community — inspiring someone to find relief from pain and start the new year stronger and healthier.
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