MuscleSpineRehabCenter_Shoulder, Elbow, & Wrist Pain Relief

HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body



Stay Healthy with These Tips: 1. Clean hands often, 2. Avoid touching your face, 3. Avoid hugs & handshakes, 4. Stay home if sick

We are taking new cases and gradually increasing our clinic capacity. We have continued and updated our safety measures including the use of PPE, rigorous cleaning/ sanitizing, physical distancing, and adjusted scheduling. We are adhering to all CDC guidelines to ensure a safe environment. Call us today at 269-979-3000. We can help you get the care you need whether in-person or by our new Telehealth physical therapy services!

HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body



Getting a Handle on Shoulder, Elbow, & Wrist Pain • Telehealth: Now Available! • Healthy Recipe • Exercise Essentials • We are MOVING!

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 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. TAKE HOLD OF RELIEF FROM YOUR SHOULDER, ELBOW, & WR I ST PA IN

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, andwrist pain include: • Issues with poor posture • Carpal tunnel syndrome, which can develop fromoveruse of the wrist and regular, repetitive motions, such as typing • Heavy lifting

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

Aerobic activity and strength training exercises actuallymake it possible to reduce your risk of injury and to improve your ability to overcome back pain by strengthening the vertebrae and improving blood flowand nutrient disbursement throughout the back. When you are inactive, blood flow can actually become impeded, and this can have a negative effect on the overall health of your back and spine. We can help you take hold of relief. Request an appointment today by calling (269) 979-3000 or visiting our website at


Physical therapy is an ideal tool for support in this regard. Working with 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 together will likely alleviate some of the pain associated with your injury. Don’t assume that pain in your shoulder, elbows, or wrists will go away on its own. It is more common for the pain to worsen, and compensating for the pain by overusing the opposite armcan 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, elbows, andwrists, contact your physical therapist.

One of the biggest concerns regarding pain in the shoulder, elbow, and wrist is that it is difficult to impossible 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 shoulder, elbows, andwrists typically become chronic. Since it is difficult to allow these 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. TELEHEALTH: NOW AVAILABLE! We now provide a HIPAA compliant Telehealth platform for those that are unable to come in for an in-clinic appointment. Through video telecommunications in the comfort of your home, you can continue to stay safe and “socially distance” yourself.

Call your physical therapist at 269-979-3000 or schedule an appointment at We can help you heal your injury and win back your life.


• 1 tbsp vegetable oil • 1medium-sized onion, chopped • 2 cloves of garlicminced • 1 bell pepper chopped • 1 1/2 cups cooked chickpeas • 1/2 cup tomato sauce (passata) • 3 tbsp hot sauce • tbsp plant-basedmilk • 1 tbsp balsamic vinegar

• 1 tsp onion powder • 3/4 tsp coconut sugar • 1/2 tsp garlic powder • 1/2 tsp smoked paprika • 1/2 tsp ground cumin • 10 small flour tortillas • Sea salt & black pepper to taste • Chili powder to taste

Directions: Using a fork, mash chickpeas in a bowl. Heat oil in a skillet over medium heat and add the chopped onion and bell pepper. Cook for 3 min, then add garlic and spice mix and sauté for 1 min. Add all other sauce ingredients and chickpeas to the pan and bring mixture to a boil. Let simmer on low heat for about 2-4 min, stirring occasionally, then turn off the heat. Add more chili powder to taste. Preheat oven to 410°F (210°C) and line a baking sheet with parchment paper. Place about 2 tbsp of the filling onto each tortilla and roll them up tightly. Place every tortilla seam-side down on the baking sheet, next to each other. Brush with vegetable oil (to make them more crispy). Bake in the oven for about 15-20 min or until they are golden brown and crispy. Drizzle with vegan cheese sauce (optional). Enjoy with your favorite dip!

Benefits of Telehealth Include: • NoChanceofCatchingCOVID-19 • Follow Social Distancing Guidelines • Comfort of Your Own Home • Continued Specialist Treatment

• No transportation time or costs • No need to take time off of work • Eliminate child or elder care issues • On-demand options

Request your Telehealth appointment today by visiting: .

Wrist Extension Stretch (Prayer) Stand with good posture. Place your palms together in front of your chest right below your chin. Slowly lower your hands keeping your palms together as shown until you feel a mild to moderate stretch under your forearms. Hold for at least 15 to 30 seconds. EXERC I SE ESSENT I ALS USE THIS TECHNIQUE TO RELIEVE NECK PAIN Exercises copyright of

Muscle & Spine is pleased to announce that we are moving in July just down the road to a new location at 2545 Capital Ave SW. We are excited about designing a new space that will meet the needs of our patients, therapists and staff. Stay tuned to your inbox, your mailbox, and social media, for more information about opening day, as well as some of the new services and equipment we will be launching in the coming months. Our patients are like family to us, and we hope you will join us as we enter this new phase! If you have any questions about the new location feel free to call 269-979-3000. Follow us on Facebook @MuscleandSpineRehabCenter WE ARE MOVING!! STAY TUNED TO FIND OUT MORE

Always consult your physical therapist or physician before starting exercises you are unsure of doing.


The service was amazing. They personalized my rehabilitation to fit my exact needs. They gaveme exercises to do at home to help withmy back pain, as well as strengthen my core to better support my lower back. I also performed these exercises in the fitness center tomake sure I was doing themproperly in order to get the best results from the exercises. The people were also absolutely amazing. Not only were they friendly but they even made small talk while I did my exercises, making them fly by and enjoyable. I would highly recommend them to anyone!!! I will miss seeing them all twice a week. ” – B. H.

JOIN OUR HEALTH MENTOR ALL-STARS Do You Have Friends or Family Members That Have Trouble:

DIRECT ACCESS WHAT DOES IT MEAN? • A physician referral

� Moving without pain � Bending &moving freely � Balancing confidently & securely

� Sitting for long periods � Walking for long distances � Living active & healthy

• Patients sent by their physician can choose where they want to receive therapy. • An additional script from a physician may be needed. To expedite the process, please bring a referral from your physician.

no longer needed, whether you want a check-up, suffered a recent injury, or if you want to improve your overall health and wellness. with a full evaluation by a licensed physical therapist.

Share the Benefits of Physical Therapy with a Friend! We appreciate the confidence you place in us and will do our best to help those you refer meet their health and rehab goals, and that they thank you for it! A huge thank you to all of our friends who refer others to us at Muscle & Spine Rehabilitation Center.

• Therapy may begin

Brenda H. Joann F. Special Thanks to Our All-Stars:

Imre V. Trudi M. Gail L.

Kurt S. Wendy M. Kathy R.

Don’t let your pain hold you back. Call us today at 269-979-3000 or visit our website at


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