RegionalPT_3 Ways to Beat Achy Shoulders

4 Do you find your shoulders aching at the end of the day or when having to reach for items? Why your shoulders hurt Your shoulders have to move through an incredible 180 degrees of motion, while still maintaining stability and strength. The shoulder joint acts like a ball in a very shallow socket that is part of the shoulder blade. Some of the most important muscles involved in stabilizing the joint are actually the smallest. The rotator cuff is made up of 4 muscles that are small, but vital to keeping the ball stable in the socket. When these muscles are weak or injured, the ball can jam up into the socket of the shoulder blade, causing inflammation and pain. Try these simple actions to improve the health of your shoulders and alleviate that nagging ache or sharp pain for good. “Understand The Anatomy Of Your Shoulder To Gain Pain Relief! ” 3 WAYS TO BEAT ACHY SHOULDERS

(continued inside)

You Don’t Need A Prescription! In the state of Oklahoma you can seek physical therapy first, without a physician referral, to get the help you need quickly!

Feel Better

(continued from outside)

1. Sit up tall! – The number one reason for repetitive injury and pain in the shoulders is poor posture. When the ball moves forward in the socket, the rotator cuff becomes vulnerable to injury! There is less space for the muscles which can then get “pinched.” The muscles are also overstretched, making them weaker. 2. Strengthen your rotator cuff muscles – By keeping your rotator cuff muscles strong, you help guide your shoulder joints, lessening the chance for injury and inflammation to occur. A simple exercise to perform is while sitting or standing up tall with good posture, keep elbows at your side bent to 90 degrees and thumbs up. Push your hands out like opening a newspaper. Repeat 10 times. This will help you avoid rotator cuff injuries. 3. Improve your scapular stability – The shoulder blade makes up an important part of your shoulder complex. It has many different muscles attached to it, pulling at just the right time for proper shoulder movement. Improve the shoulder blade muscles by frequently firing them. In a sitting or standing position, drop your shoulders slowly down and back. This wakes up those important muscles which help guide the shoulder blade when using your arm. Perform 10-15 repetitions holding the contraction for 5 seconds, frequently throughout the day. By working on these 3 simple actions, you can dramatically improve the performance and feel of your shoulders. If your shoulders feel weak, achy, or painful give us a call today. We will definitely get your shoulders feeling stable, stronger and allow you to get back to doing life’s everyday activities pain free. Exercise Essential Great For Tight Muscles Try this stretch

You’ll need a towel or a belt for this stretch. Place the involved arm behind your back grasping one end of the belt or towel. Place the other end of the towel or belt over the opposite shoulder and use the uninvolved arm to pull the belt, moving the involved arm further up the back. Do this 3 times, holding for 20 seconds each time.

Always consultyourphysical therapistorphysicianbefore startingexercisesyouareunsureofdoing.

I have no pain and am able to bend in every direction. “I came in with lower back pain and unable to bend much in any direction on the first visit. Mark went all out and we were able to target exactly what was the culprit of my pain. From then forward we added new stretches and exercises to strengthen my core and alleviate the pain. I will mention that doing the exercises and stretches at home are imperative to a successful therapy. Mark was also kind enough to answer and help with other issues in my neck and hamstring. The best part of my physical therapy experience was the friendly staff, Astym, and E-Stim sessions! Now after a month I have no pain and am able to bend in every direction.” - K.D .

Monthly Massage Winners!

Edmond: Elle R.

Midwest City: Carolyn L.

South OKC: Jessica D.C.

Honey is the only edible food that never goes bad.

Page 1 Page 2 Page 3 Page 4

Made with FlippingBook - Online catalogs