Northern Physical Therapy Newsletter
Newsletter
Are Your Shoulders Getting Weaker? 4 Basic Tests That Can Tell You A Lot...
• Are Your Shoulders Getting Weaker? • Keep Your Shoulders Working Longer • Healthy Recipe • Free Injury Consultation
Newsletter
• Keep Your Shoulders Working Longer • Exercise Essential • Healthy Recipe • Free Injury Consultation INSIDE
Are Your Shoulders
Does your neck ache towards the end of the day? Do you often end up with nagging headaches? While you might think it’s only due to stress, it may also be a result of your daily posture. When we use our arms throughout the day, the shoulder muscles get tired. This leads us to use our neck muscles as a substitute. A sure sign of this is when you notice your shoulders rising up closer to your ears. You may also find your spine rounding forward. The sooner our shoulder muscles fatigue, and the more rounded forward we end up, the sooner we notice headaches and neck pain. Think this might be you? Here are 4 basic tests to try at the end of the day! STARTING POSITION: Sitting at your workstation, your home computer or the dinner table in your normal posture: 1. Try to raise both arms up in front and continue overhead without moving your spine. If you can’t get full shoulder motion or have pain, you probably end up slouched without realizing it. Getting Weaker? 4 Basic Tests That Can Tell You A Lot...
2. Try to roll your shoulders down and back without moving your spine. If you feel this is difficult to do, your muscles are probably keeping your shoulders elevated. 3. Raise your arms up and out to the side like a “jumping jack” without moving your spine. If you have pain, you probably end up slouched without realizing it. 4. Try to clasp your hands behind your back. Now raise your arms up behind you. If you are unable to raise them very far, you have limited shoulder, spine or chest mobility. Now repeat the tests while sitting up straight and allow the spine to move. Compare the difference in your shoulder motions or pain. If you suffer from neck pain, headaches or shoulder pain, don’t let it linger on and cause more damage. Call us today to speak with your physical therapist, or come on in for a free consultation.
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1. Position yourself in front of a wall. Begin by lightly pushing forearms into the wall while sliding arms up. Make sure to keep your back flat. Raise your arms as high as you can without pain while keeping your shoulders down. Do the same when bringing them back down. This trains your body to raise the arms without substituting the neck muscles and strengthen the shoulders. 2. Simple shoulder and neck rolls are good starting points for getting your joints moving and muscles relaxed which can both help to reduce pain. We’re Here to Help Your Neck and Shoulders! Of course, self-testing at home is an imperfect way to determine if your headaches and neck pain are coming from poor posture or other shoulder issues. They just show you where your body as limited movement, which may be causing your problems. Handling any problem sooner rather than later, leads to better results and preventing long-term damage, such as arthritis. We welcome you to schedule a visit with us for a more complete evaluation. We’re offering a no-cost shoulder and neck screening to help get you on the road to better health and less pain. Give Northern Physical Therapy a call today to talk with your therapist. You will be glad you did! 2 HELPFUL SHOULDER EXERCISES TO KEEP YOUR SHOULDERS WORKING LONGER
CALL TODAY! (802) 626-4224 www.nptvt.com
Northern PT Events
Every Thursday morning from 6:30am - 7:30am our very own Jennifer Legacy-Gray, PT runs a Pilates class at Northern Physical Therapy. The cost for the class is $10.00. This class is for all abilities.
If you are interested please email Jesse Dimick at j.dimick@nvrh.org to reserve a spot!
Exercise Essential
Patient Success Spotlight
HELPS RELIEVE NECK PAIN
CHIN TUCK SITTING Sit with good posture. Tuck your chin and gently nod ‘yes’. Do this motion 12 times.
“I felt that each visit was very productive in moving forward with healing. I felt very well informed of what they were doing and why. I left with the tools needed to maintain the strength that I gained.” - Northern PT Patient “I left with the tools needed to maintain the strength that I gained.”
www.nptvt.com
Apple, Goat Cheese, & Pecan Pizza
Come Back In For An Evaluation Whether you want to come in for a check-up, suffered a recent injury or you want to improve your health, you can choose the physical therapy practice you want! Come back to Northern Physical Therapy for a consultation today!
INGREDIENTS • 1lb six-grain pizza crust • Cooking spray
• 3 cups thinly sliced Fuji apple • 1 cup crumbled goat cheese • 2 tsp chopped fresh thyme • 1 tbsp extra-virgin olive oil • 2 tsp Dijon mustard • 1 tsp fresh lemon juice • 1 1/2 tsp honey • 2 cups baby arugula • 3 tbsp chopped pecans, toasted
Good For A FREE Injury Consultation Beat Aches & Pains!
Mention or bring in this coupon for a FREE Consultation with one of our physical therapy specialists! • Recent injury • Nagging aches and pains at work • Back and neck pain • Joint pain and movement problems • Walking or balance difficulties while working
DIRECTIONS Preheat oven to 450°. Place pizza crust on a baking sheet coated with cooking spray. Arrange apple slices evenly over pizza crust; top with cheese. Sprinkle thyme evenly over cheese. Bake at 450° for 8 minutes or until cheese melts and begins to brown. Combine oil and next 3 ingredients (through honey) in a medium bowl, stirring with a whisk. Add arugula; toss gently to coat. Sprinkle pecans evenly over pizza; top with arugula mixture. Cut pizza into 6 wedges.
CALL TODAY! (802) 626-4224
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