Do you have a daily struggle with your shoulders? Do normal tasks, such as sitting at your desk, bending down to grab a fallen item, or standing to cook dinner, cause a flaring pain between your blades or in the tissues between your shoulders and neck? Chances are, this discomfort could be due to your posture. If you believe your stance could be contributing to your shoulder pain, call South Valley Physical Therapy to schedule an appointment and discuss your treatment options.
Health & Fitness The Newsletter About Your Health And Caring For Your Body
DON’T LET YOUR POSTURE PAIN YOU
INSIDE:
• Common Posture Errors • Healthy Recipe
• Patient Success Spotlight • Relieve Back Pain In Minutes
Do you have a daily struggle with your shoulders? Do normal tasks, such as sitting at your desk, bending down to grab a fallen item, or standing to cook dinner, cause a flaring pain between your blades or in the tissues between your shoulders and neck? Chances are, this discomfort could be due to your posture. If you believe your stance could be contributing to your shoulder pain, call South Valley Physical Therapy to schedule an appointment and discuss your treatment options. How does improper posture affect the shoulders? Shoulders are a common pain area for poor posture. When we slouch, hunch, or lean forward too much, our muscles and tendons are being pulled in ways that they are not used to, thus causing inflammation and pain. The shoulders take the brunt of this pull, making them a common area of complaint. Many patients who seek out physical therapy for their shoulder pain have a condition referred to as “shoulder impingement.” This happens when your rotator cuff tendons press on your “coracoacromial arch,” or the arch of your shoulder. When this happens, you may experience pain when sleeping in certain positions, reaching for something, or moving your shoulder in circular motions.
Poor posture is the most common cause of shoulder impingement, but other causes could be related to: • Osteoarthritis • General weakness in the shoulder • Compression, due to trauma • Repetitive reaching movements How physical therapy helps: Our physical therapists at South Valley Physical Therapy are dedicated to helping you achieve your highest level of physical ability. Improper posture is a difficult habit to break, but our staff will use the most sophisticated diagnostic tools, from movement investigation to gait analysis, to determine the specific problem areas of your posture. We will then determine the best course of treatment for your needs, and we will assist you in the necessary exercises and therapies that will ease your body into its intended stance once again. Don’t let the weight of your shoulders hold you down – if you are experiencing shoulder pain, contact us today to set up a consultation. We’ll get you victoriously waving your arms around in no time!
www.svpt.net
Try this movement if you are experiencing back pain. Relieve Back Pain In Minutes
FORWARD BEND - LONG SITTING
Sit with legs straight out and lower back tall. Bend forward keeping lower back tall to feel a stretch in the back of your thighs.
Exercises copyright of
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Always consult your physical therapist or physician before starting exercises you are unsure of doing.
Does Your Friend or Family Member Need Physical Therapy? Tell Them to Check Us Out!
Do You Have Friends Or Family Unable To Do The Following? • Climb stairs without pain • Bend and move freely
If you know someone suffering with aches and pains give the gift of health. Refer them to South Valley Physical Therapy today. Pass along this newsletter or have them call us directly for a Pain Relief Consultation.
CALL TODAY! 408-365-8400 Fax: 408-365-8417
• Balance confidently and securely • Sit for long periods comfortably • Walk for long distances • Live an active and healthy lifestyle
COMMON POSTURE ERRORS:
Left untreated, poor posture in the shoulders can lead to long-term effects, such as tendinitis, nerve constriction, or even spine misalignment. Posture is also a contributing factor to kyphosis, or “postural hunchback,” in which the shoulders and neck become abnormally curved. Some common errors in posture (and how to fix them) are: 1. Slouching in a chair. – It is so simple to do, and we all do it. We’re sitting at work, and around hour 4 we get tired. We slouch. We make ourselves comfortable – and we may even stay like that for the rest of the day. However, slouching in a chair is a bad habit to get into, especially if you work at a desk job. The strain increases tension on the muscles, which will eventually cause pain. The best way to avoid this is to get into the habit of sitting correctly (upright, legs uncrossed, feet flat on the ground, legs a few inches away from seat of the chair) every day. This may not be easy at first, as your body may not be accustomed to the way it is supposed to sit. Try out some of
these exercises to help correct your slumped stance and strengthen your natural posture: • Bridges • Back extensions • Planks 2. “Text neck.” – The term “text neck” is colloquial; however, it describes a position in which the head is tilted downward and the shoulders are hunched over (as if someone was looking down at a phone screen and texting.) This is also commonplace in desk jobs, as many people will experience “text neck” when hunching over their keyboards or sorting through files. This could be a sign of a tight chest and weak upper back, and over time this posture could worsen into rounded or hunched shoulders. Some exercises to help correct your “text neck,” and strengthen your upper back and shoulders are: • Chest stretches • Pull-ups • Seated rows
3. Rounded shoulders. – This type of posture error is also colloquially referred to as “mom posture.” It is caused when the shoulders are rounded forward, instead of back, and the head and chest are slouched forward. To figure out if you have a “mom posture” stance, stand in front of a mirror and let your arms hang naturally. If your knuckles face more toward the front, instead of to the sides, you may have rounded shoulders. Daily tasks that may contribute to this are bending down repeatedly throughout the day (much like a mom does to pick up a toddler or clean up their toys), sitting for prolonged periods of time, carrying heavy objects, driving a vehicle, or using a computer. Some exercises you can do to strengthen your shoulders and back, and correct this posture error are: • Pull-ups • Seated Rows • Planks • Bridges • Chest stretches
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"I began physical therapy at SVPT at the end of February 2019 after being bedridden for 8 months due to a shoulder replacement and a history of many birth defects, 2 strokes and 3 heart attacks. I literally had only one usable limb and it was VERY weak. It is now the middle of August and I have gone from not being able to stand up to being able to walk 120 feet, with only one rest stop!! I am now able to perform 6 transfers per day with minimal assistance. Best of all I am now able to leave my bed and go on community adventures. So far I have gone to several restaurants for lunch and even to the grocery store. True, I use a wheelchair but the quality of my life has improved exponentially. My family and I are having FUN! Plus, with all of my improved movement, I’ve been able to reduce my pain medication. My favorite part of going to physical therapy is the fun I have with the staff. Everyone cheers me on and is genuinely excited about my every victory. SVPT is truly a place of hope. Tom’s attitude is one of “tell me your goals and dreams and we will do all we can to make it happen” An example of Tom’s dedication is the custom walker he designed for me utilizing several ambulatory aids in new and creative ways. Plus he trained me in how to transfer in and out of my family vehicle, prior to that I was using a private pay medical transport company to take me to all of my appointments...those days are long gone. I think patients should absolutely choose SVPT! I have had lots of physical therapy in my life but my experiences here are the best I’ve ever had. The time spent here has been positive, affirming and unbelievably successful. I actually look forward to coming here and will be sad to see my time at SVPT come to an end." - Michael W. SUCCESS STORY "My family and I are having FUN! Plus, with all of my improved movement, I’ve been able to reduce my pain medication."
• Track weight loss • Track muscle mass gains/losses • Measure caloric intake levels Only $25 Full Body Composition Analysis GET THE INFORMATION YOU NEED TO FEEL AND LOOK YOUR BEST!
CALL TODAY! 408-365-8400 Fax: 408-365-8417
For scheduling and pricing questions please email patientrep@svpt.net
We want to not only help our patients, but we love to give back to our community. Discover our events, recipes and goings on.
For scheduling and pricing questions please email patientrep@svpt.net Name: Phone: HEALTHY RECIPE Eating Right Never Tasted So Good! APPLE, GOAT CHEESE, AND PECAN PIZZA INGREDIENTS • 1lb six-grain pizza crust • Cooking spray Patient Referral Program Do you want to take advantage of our Patient Referral Program but don’t have a card handy? Just clip this card from the newsletter, add YOUR name and phone number and give it to a friend or family member. For every new patient you refer we will give you your choice of a gift card to the movies (good for 2 admissions), $20.00 for coffee or tea at Peet’s or a $25.00 gift card for Le Boulanger. Remember--each patient you refer must bring in a referral card and be a NEW patient to the clinic. South Valley Physical Therapy Would Like To Say Thank You! Thank You! CALL TODAY! 408-365-8400 Fax: 408-365-8417
• 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
• 3 cups thinly sliced Fuji apple • 1 cup crumbled goat cheese
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.
841 Blossom Hill Road, Suite 103 San Jose, CA 95123
CALL TODAY! 408-365-8400 Fax: 408-365-8417
www.svpt.net
Thomas Sawhill, P.T. Physical Therapist, CEO
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