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 Pinnacle Physical Therapy, our physical therapists 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!
HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body
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TIPS TO HELP ALLEVIATE AND PREVENT SHOULDER PAIN
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NEWSLETTER The Newsletter About Your Health and Caring for Your Body
WWW.PINNACLEPTCOLUMBIA.COM
INSIDE:
• A REMINDER TO USE IT OR LOSE IT!
• HEALTHY RECIPE: PUMPKIN SOUP
• DAILY EXERCISES TO HELP YOUR SHOULDERS
TIPS TO HELP ALLEVIATE AND PREVENT SHOULDER PAIN
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:
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 Pinnacle Physical Therapy, our physical therapists 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 Pinnacle Physical Therapy, our physical therapists can help identify the cause of your shoulder pain and the steps needed to resolve it. Request an appointment today, and let us help you get your arm moving again!
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DAILY EXERCISES THAT CAN HELP YOUR SHOULDERS Our team at Pinnacle 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
• 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 AT PINNACLE 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! Sources:
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.
https://www.jospt.org/doi/10.2519/jospt.2020.0501 https://www.jospt.org/doi/pdf/10.2519/jospt.2020.8498 https://www.physio-pedia.com/Evidence_Based_Interventions_for_Shoulder_Pain https://www.jospt.org/doi/10.2519/jospt.2020.0501
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HEALTHY RECIPE: PUMPKIN SOUP
• 6 cups vegetable stock • 1½ tsp salt • 4 cups pumpkin puree • 1 tsp chopped fresh parsley • 1 cup chopped onion
• ½ tsp chopped fresh thyme • 1 clove garlic, minced • ½ cup heavy whipping cream • 2 tsp black pepper
Heat stock, salt, pumpkin, onion, thyme, garlic, and pep- percorns. Bring to a boil, reduce heat to low, and sim- mer for 30 minutes uncovered. Puree the soup in small batches (1 cup at a time) using a food processor or blender. Return to pan, and bring to a boil again. Reduce heat to low, and simmer for another 30 minutes, uncovered. Stir in heavy cream. Pour into soup bowls and garnish with fresh parsley. https://www.allrecipes.com/recipe/9191/pumpkin-soup/
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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. Thread the Needle
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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.
my back & my shoulders. My therapist takes time to explain what he’s going to do & how it’s going to relieve the pain. All my questions are being explained to me in detail so I will understand. I have been to other Physical Rehabs and by far Pinnacle is the best! They also follow Covid safety. I’m very impressed. Thank you, Pinnacle!” — Jackie D.
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Can you believe that 2022 is rounding the final turn and headed for the finish line already?! In the health insurance world, that means it’s almost time for deductibles to renew. If you’ve already met your 2022 deductible or have unused funds in your HSA account, the cost of physical therapy could be minimal or completely covered by your insurance plan. Contact us today to schedule your appointment!
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