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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