Motion Matters PT. Shoulder Elbow Wrist Pain

NEWSLETTER The Newsletter About Your Health And Caring For Your Body

RELAX & TAKE A BREATH

During the busy holiday season our schedules are often bursting at the seams with Christmas parties, shopping lists, events and appointments. It can be a great time to catch up with friends and family, however it is often a very stressful season as well! Setting aside some time for relaxation and self-care can be key to managing stress during the holiday season. One activity that helps manage holiday stress is to just simply stop and focus on our breathing for a few minutes each day. One method used by many is the Square or Box breathing exercise. This exercise helps you to slow down your breath and has a calming effect on the nervous system. Try this the next time your to-do list has you pulling hour hair out! Taking just a few minutes to take 3-4 breaths like this can make a world of difference! Square or Box breathing Exercise: Step One : Breathe in through your nose while counting to four slowly. Keep your belly soft so

that you take a deep belly breath. Step Two: Hold your breath inside while counting slowly to four. Try not to clamp your mouth or nose shut. Simply avoid inhaling or exhaling for 4 seconds. Step Three: Begin to slowly exhale for 4 seconds. Step Four: Repeat steps 1 to 3 at least three times. Ideally, repeat the three steps for 4 minutes, or until calm returns.

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GIVE CHRONIC PAIN THE COLD SHOULDER NEWSLETTER The Newsletter About Your Health And Caring For Your Body Independently Owned And Operated Since 2011

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• Handling Wrist, Elbow, & Shoulder Pain • Relieve Shoulder Pain in Minutes • Patient Success Spotlight • Healthy Recipe

It’s time to say goodbye to elbow, wrist and shoulder pain once and for all. Identifying the cause of your pain and taking steps to combat ill habits that may be contributing to your discomfort can have a significant impact on your quality of life. Wave goodbye to pain in your hands, wrists, elbows and shoulders with targeted techniques from your experienced physical therapists. What is Causing the Pain? Think about the tasks that make up the majority of your day-to-day life. It is often said that life in the 21st century is way easier on the body than life during any other time in human history — and it’s true that there is a fair amount of evidence to support this idea. Rather than spending all of your days working in a factory or on a farm, the vast majority of Americans work indoors, often at a computer for a predetermined number of hours week after week. But this new lifestyle isn’t exactly harmless for the body, either. There are plenty of ways in which the common tasks of 21st-century life put the body under a great deal of stress. Sedentary lifestyles frequently contribute toweightgain,which increasesyour risk fora long listofobesity- relateddiseases.Thisputsadditionalstressonyourbody,whichcouldresult inpain incrucial joints likeyourshoulders,elbowsandyes,evenyourwrists. But even aside from that, there are a lot of potential issues that your body

can face as a result of sedentary behavior in the workplace — including shoulder, elbow and wrist pain. Elbow, wrist and shoulder injuries are especially common as a result of workplace injury and overuse. While it is sometimes possible to take action to prevent an injury from developing, it is especially important to be able to recognize when an injury develops and to understand ways that you can combat that injury by identifying what may have caused the pain to develop in the first place. Common issues that can lead to shoulder, wrist and elbow pain include: • Issues with poor posture • Carpal tunnel syndrome, which can develop from overuse of the wrist and regular, repetitive motions, such as typing • Heavy lifting

• Athletic injuries • Muscle sprain • Muscle strain • Dislocation or hyperextension of the joints

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Handling Wrist, Elbow, & Shoulder Pain

body parts time to properly rest, they continue being overused and the pain can actually worsen. Treating Shoulder, Elbow and Wrist Pain Addressing the pain early on is the best way to prevent an issue from becoming chronic. Turning to medication and braces for pain management is not a long-term solution and will only push off the inevitable truth — that you need to find a solution for the problem that is causing you pain. Physical therapy is the ideal toolforsupport in thisregard.Workingwith a physical therapist will provide you with an opportunity to understand what movements may be causing further discomfort, and can help you to strengthen the surrounding muscles while improving range of motion,which togetherwill likelyalleviatesomeof thepainassociated with your injury. Don’tassume thatpain inyourelbows,wristsorshoulderswillgoaway on itsown. It ismorecommonforthepaintoworsen,andcompensating for the pain by overusing the opposite arm can cause further injury to develop. For support with learning how to manage the pain, and to learn exercises and techniques that can help you overcome the injury and restore proper strength and functionality to your shoulders, wrists and elbows, contact your physical therapist.

One of the biggest concerns regarding pain in the wrist, elbow and shoulder is that it is difficult to actually allow these parts of the body time to rest. Every movement and action requires these body parts — and when the pain develops in both arms, as it often does, treating the pain becomes even more complicated. It is impossible to care for your basic needs without involving your shoulder or wrist, let alone get through a day at the office. This is why so many issues regarding pain in the wrists, elbows and shoulders typically become chronic. Since it is difficult to allow these

Relieve Shoulder Pain In Minutes Try this exercise to keep you moving!.

Spinach-Stuffed Mushrooms

Ingredients • 20 medium mushrooms • 1/4 cup chopped shallots, scallions or onion • 2 cloves garlic, chopped • 1 tbsp balsamic vinegar • 1/2 tsp soy sauce

• 2 cups chopped fresh spinach • 1/2 cup Plain Oikos Organic Greek Yogurt • Salt and pepper to taste

Relieves Shoulder Pain

www.simpleset.net

Shoulder Pattern 1 Stand with good posture with your arm down at your side, rotated in and thumb pointed down. Bring your arm and hand upward and across your body. As you do so, rotate your hand outward. Finish with your thumb pointed upward and your hand slightly above your head. Repeat 6-10 times for both shoulders.

Directions Wash the mushrooms and carefully remove the stems without breaking the caps. Finely chop the stems. Combine the shallots, garlic and vinegar in a small skillet or saucepan and cook for 1 to 2 minutes. Add the chopped mushroom stems and soy sauce and cook, stirring occasionally, for 3 to 5 minutes, until the mushrooms soften and release their juices. Add the spinach and cook, continuing to stir, until it is wilted and the liquid in the pan is absorbed. Remove from the heat and let cool for a few minutes, then stir in the yogurt. Season with salt and pepper to taste. Preheat the oven to 350ºF. Stuff the spinach filling into the mushroom caps. Place the mushrooms in a baking pan and bake for 20 minutes, until tender. Remove from the oven and let sit for a few minutes for the filling to set before serving. Yields 20 mushrooms. http://www.organicitsworthit.org/make/spinach-stuffed-mushrooms

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