Back In Motion: What To Do With A Shoulder Injury

Use It or Lose It!

You​ can​ certainly​ ease​ problems​ associated​with​shoulder​injury​through​ medical​attention​and​physical​therapy.​ However,​protecting​your​shoulders​ in​ the​ first​ place​ is​ ​always​ the​ best​ strategy. Make​sure​your​posture​is​the​best​it​ can​be​at​all​times,​whether​it’s​while​ you’re​relaxing​in​your​favorite​chair,​ standing​in​line,​hitting​the​gym,​or​ working​long​hours​at​your​desk.​ Think​“up​and​back,”​because​letting​ the​ weight​ of​ your​ head​ and​ trunk​ rest​forward​puts​pressure​in​all​the​ wrong​places,​including​your​shoulders.​ Positioning​yourself​before​sleep​is​also​ crucial;​resting​on​your​favorite​side​ when​the​weight​is​on​your​shoulder​can​ definitely​create​shoulder​impingement​ over​time.​Avoid​any​positions​where​ your​ arm​ is​ over​ your​ head​ while​ sleeping.​ You’ll​additionally​reduce​wear​and​ tear​on​your​shoulders​by​being​more​ mindful​of​how​you​use​them.​Does​ your​job​or​sport​absolutely​require​ repetitive​lifting,​reaching​or​swinging?​ If​so,​it’s​helpful​to​get​coaching​from​a​ physical​therapist​--​or​even​an​actual​ coach​ --​ about​ how​ to​ reduce​ the​ strain​on​your​shoulders​by​shifting​ your​ positioning​ and​ using​ correct​ technique​. 8 6 3 2 9 2 7 4 5 1 6 5 3 8 9 7 1 7 8 5 9 7 1 8 9 n° 19750 - Level Easy 2 8 5 3 7 4 1 8 3 5 3 1 3 4 2 4 1 9 2 9 1 7 7 2 8 6 4

Along​with​placing​your​body​more​ efficiently​to​perform​tasks,​it’s​also​ helpful​to​strengthen​your​shoulder​ muscles​for​light​but​frequent​daily​ chores​as​well​as​strenuous,​repetitive​ motions.​Try​to​do​a​combination​of​ some​ basic​ exercises​ a​ few​ times​ a​ week,​in​order​to​strengthen​a​range​ of​muscles,​including​those​in​your​ rotator​cuff​region. Doing​wall​push-ups​--​essentially​a​ standing​push-up​in​which​you​“lift​off”​ from​the​wall​rather​than​the​floor​--​is​ one​classic​option.​Secondly,​consider​ buying​ resistance​ bands,​which​ are​ inexpensive​and​portable.​Attach​them​ to​a​doorknob​and​pull​them​toward​ you,​holding​for​a​few​seconds​with​ each​repetition.​Do​these​reps​in​groups​ of​five,​two​or​three​times​a​day. Lastly,​don’t​forget​that​classic​“chair​ push-ups,”​in​which​your​arms​do​the​ work​of​lifting​off​the​chair,​are​great​ for​toning​shoulder​muscles.​ If you have questions about an aching shoulder​ or​ wondering​ if​ you​ are​ setting​yourself​up​for​injury,​give​us​ a​call​to​speak​with​one​of​our​physical​ therapists​today.​Your​shoulders​will​ be​happy​you​did! 8 9 3 2 4 9 7 6 7 5 1 4 6 8 5 6 2 9 1 4 8 4 3 6 2 6 7 3 5 1 4 2 4 3 6 n° 120800 - Level Easy 2 4 5 1 9 6 4 3 8 2 9 5 6 3 1 8 4 9 7 2 5 6 4 2

Print sudoku http://1sudoku.net

Stephanie​Whittaker,​PTA

.net

http://1sudoku.net

4 8 7

5 3 7 9

http://orthoinfo.aaos.org/topic.cfm?topic=a00327 http://www.moveforwardpt.com/symptomsconditionsdetail.aspx?cid=95bd746b-b25f-46f5-8373-fb56c9f6b46a

6 1 3

2

6

Donovan​Hodges,​Aide

.net

n° 129960 - Level Easy

http://1sudoku.net

n° 118358 - Level Easy

8 1 We’ll solve the puzzle of your pain. This puzzle is for you! 5 6 6 4 7 6 7 9 8 4 2 7 5 7 5 3 8 9 2 6

This Month’s Sudoku! The​goal​of​Sudoku​is​to​fill​in​a​9×9​grid​ with​digits​so​that​each​column,​row,​and​ 3×3​section​contain​the​numbers​between​1​ to​9.​At​the​beginning​of​the​game,​the​9×9​ grid​will​have​some​of​the​squares​filled​in.​ Your​job​is​to​use​logic​to​fill​in​the​missing​ digits​and​complete​the​grid.

6 5 3

7

5

8 7 8 1 2 5

8 5 1

7 9

7 8 1

6

9 2

4

9 7

5 2 6

4 1 5 7 6 5

1

2

4 1 9

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n° 11295 - Level Easy

http://1sudoku.net

n° 117262 - Level Easy

www.mainephysicaltherapy.com le these puzzles and find their solutions by flashing the codes below : n° 120800 n° 129960 n° 118358 n° 11295 n° 117262

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