Newsletter for Providence Physical Therapy
NEWSLETTER
AUGUST 2020
YOUR SEARCH IS OVER, WE OFFER Shoulder, Elbow&Wrist Pain Relief
ALSO INSIDE: • Laura’s Corner
• Peanut Butter Stuffed Dates • Summertime Crafts for Kids • Exercise Essentials
PTPROVIDENCE.COM
NEWSLETTER
AUGUST 2020
YOUR SEARCH IS OVER, WE OFFER Shoulder, Elbow &Wrist Pain Relief
shoulders, elbows and yes, even your wrists. 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. Shoulder, elbow, and wrist 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, elbow, and wrist 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
Give Chronic Pain the Cold Shoulder It’s time to say goodbye to shoulder, elbow, and wrist 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, shoulders, elbows and wrists 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 to weight gain, which increases your risk for a long list of obesity-related diseases. This puts additional stress on your body, which could result in pain in crucial joints like your
• Muscle sprain • Muscle strain • Dislocation or hyperextension of the joints
PTPROVIDENCE.COM
Laura’s Corner
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With the rhythms of summer largely disrupted by COVID-19 and the associated restrictions, it may feel difficult to find routine, continue to manage working from home, and make a priority of taking care of yourself. In this issue, we want to talk about shoulder, elbow and wrist pain. Depending on the ergonomics of your office (defined as the science of fitting a workplace to the user’s needs), youmay be inadvertently exposing yourself to risks of stress or strain due to repetitive movements (like typing on your keyboard, looking
Extension Stretch” (in this newsletter). • If your posture has collapsed forward, place your feet flat on the floor; take a few deep breaths; open up from collarbone to collarbone, and make sure your chin is up and your jaw is relaxed. This eases tension in your upper body and gives your lungs, digestive system and organs room to work. • Notice if you are hungry or thirsty and reach for some fruit, vegies or water to boost your energy (our “Peanut Butter Dates” might do the trick!) • Mindfully tune in to your tension and your mood and take steps to reduce elevated tension: • Try taking a break for 1 to 10 minutes (get up, leave the room, listen to a good song on your ear buds, or take a quick walk) • Take a moment to focus on items you place in your environment to refresh yourself (a tidy work space, photographs of images that bring you joy, flowers or a live plant, the feeling of a comfortable, supportive chair, smelling scents that rejuvinate (peppermint, frankincense, eucalyptus) or calm (lavender, spearmint, rose, ylang ylang), or listen to sounds that relax, soothe or help you focus. • Finally, share one of these ideas with a friend or family member. Show them a stretch or send them a photo in frame or, a new essential oil or candle to use. By showing love and kindness and giving gifts of care, concern and practical help, we can all get through these days a little happier and healthier. Always here to help!
down to view your screen, or even holding tension in the muscles of you neck, shoulders, and shoulder blades due to poor posture or work positions). So, this month, give yourself the gift of a little self-care. You will be amazed at the benefits that come from our quick list of things to do to ease body stress and strain throughout the day: • To counteract the sitting you do all day, try to get moving before you start your work day. Take a 10 to 30-minute walk, do a morning stretch routine or try some yoga (the 5-minute “Morning Yoga with Adrienne” on YouTube is a good place to start). • Check in with yourself every hour. Notice if you have aches and pains anywhere in your body, and make adjustments to alleviate the symptoms. • If you feel tension in neck, shoulders or elbows, stand up and try our “Standing Wall Stretch” (in this newsletter). As you move into the stretch take a deep breath and exhale slowly holding the stretch 10 to 30 seconds. • If you feel tension or soreness in your wrists and hands, try our “Wrist
http://1sudoku.com
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5 2 4 A quick snack on the go, dates are a healthy source of vitamins, minerals, and fibre. However, they are also high in sugar, so the addition of peanut butter (or a nut butter of your choosing) adds a bit of fat and protein for macronutrient balance. Peanut Butter Stuffed Dates
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INGREDIENTS • 6 Medjool Dates • 6 tsp Peanut Butter • Optional Toppings
INSTRUCTIONS 1. If dates have pits, remove them. If already pitted add a slit to hold the peanut butter rather than splitting the date in half 2. Add a tsp of peanut butter to each date 3. Add toppings if desired (chocolate chips, sprinkle of cinnamon, chopped pistachio, dried cranberries, pomegranate, sesame seeds) 4. Enjoy!
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Do you suffer with pain? We can help you get back to living pain free call us today 303-799-6336
Play on your mobile thes
Exercise Essentials
5 2 7 6 • Mix 2 parts corn starch with 1 part water (we recommend 1C corn starch; ½ C water) • You can leave it white, or add a food coloring to get your desired color. (Be careful, it might stain your hands if you play with it)! • If making a stress ball, use a funnel to pour it into a balloon. Tie the balloon shut. • Squish, mash, pinch or throw your oobleck stress ball 4 4 7 1 6 8 1 9 8 5 3 Summertime Crafts for Kids D I Y OOB L E CK S T R E SS BA L L Oobleck is a cool substance you can easily make with corn starch and water. Firm if you press it quickly. Liquid-y if you slowly move through it. You can make it and just play with it on the table as a fun, sensory activity, or you can put it in a balloon to make a stress ball. Instructions:
Print sudoku http://1sudoku.com
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PEC STRETCH (WALL) Begin in a standing upright position facing a wall with your armstraight out to your side and your hand resting on thewall. Rotate your trunk away from your arm until you feel a stretch in the front of your chest and hold for 10 seconds. Make sure to only move in a pain free range of motion. Repeat as necessary.
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n° 229777 - Level Medium
http://1sudoku.com
n° 222047 - Level Medium
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http://1sudoku.com
n° 26328 - Level Medium
Mind Exercise: Sudoku 9 2 6 6 3 7 6 2 9 9 7 2 The rules of the game are simple: each of the nine blocks has to contain all the numbers 1-9 within its squares. Each number can only appear once in a row, column or box. 8 5 4 3 1 n° 28718 - Level Medium
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WRIST EXTENSION STRETCH Rest your forearm on a surface for support so that your wrist hangs over the edge. Hold your palm and knuckles with your other hand and relax the tips of your fingers. Gently bend the wrist of the grasped hand upwards using your other hand. Your fingers can remain bent while doing so. Hold for 20 seconds and repeat 3 times.
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n° 225044 - Level Medium
e puzzles and find their solutions by flashing the codes below : n° 222047 n° 228310 n° 26328
n° 28718
n° 225044
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