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3 Ways To Beat Achy Shoulders

Health & Fitness The Newsletter About Your Health And Caring For Your Body

3 WAYS TO BEAT ACHY SHOULDERS

Do you find your shoulders aching at the end of the day or when having to reach for items? Why your shoulders hurt Your shoulders have to move through an incredible 180 degrees of motion, while still maintaining stability and strength. The shoulder joint acts like a ball in a very shallow socket that is part of the shoulder blade. Some of the most important muscles in the rotator cuff are actually the smallest. The rotator cuff is made up of 4 muscles that are small, but vital to keeping the ball stable in the socket. When these muscles are weak or injured, the ball can jam up into the socket of the shoulder blade, causing inflammation and pain. Try these simple actions to improve the health of your shoulders and alleviate that nagging ache or sharp pain for good. 1. Sit up tall! – The number one reason for repetitive injury and pain in the shoulders is poor posture. When the ball moves forward in the socket, the rotator cuff becomes vulnerable to injury! There is less space for the muscles which can then get “pinched”. The muscles are also overstretched, making them weaker. 2. Strengthen your rotator cuff muscles – By keeping your rotator cuff muscles strong, you help guide your shoulder joints, lessening the chance for injury and inflammation to occur. A simple exercise to perform is while sitting or standing, keep elbows at your side bent to 90 degrees and thumbs up. Push your hands out like opening a newspaper. Repeat 10 times.

3. Improve your scapula stability – The shoulder blade makes up an important part of your shoulder complex. It has many different muscles attached to it, pulling at just the right time for proper shoulder movement. Improve the shoulder blade muscles by frequently firing them. While sitting or standing, drop your shoulders slowly down and back. This wakes up those important muscles which help guide the shoulder blade when using your arm. Frequently throughout the day, perform 10-15 repetitions, holding the contraction for 5 seconds.

Get back to everyday activities pain free.

By working on these 3 simple actions, you can dramatically improve the performance and feel of your shoulders. If your shoulders feel weak, achy, or painful give us a call today. We will definitely get your shoulders feeling stronger, more limber, and allow you to get back to doing life’s everyday activities pain free.

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Catch CTS early and treat it before nerve damage occurs. The Top 3 Ways to Avoid Carpal Tunnel Syndrome

Carpal Tunnel Syndrome (CTS) is a very common occurrence, especially in those that are at a computer all day. The carpal tunnel is in your wrist and made up of bones of the hand and ligaments that form the ceiling of the tunnel. With typing, pressure is frequently put on the wrists and base of the palm. In addition, the frequent use of the tendons that glide through this area, during typing can cause the tendons to become irritated and swollen decreasing the space in the tunnel. Your median nerve, which supplies sensation and muscle control to your thumb and first two fingers can become compressed. This is why with CTS, many people first experience tingling or numbness in the thumb and first two fingers. While this can be a sign of nerve compression, the good news is that this can be prevented and even reversed quite quickly. Seeing a physical therapist right away is essential, but here are some tips you can do in the meantime:

1. Stretch your wrists and hands Stand up and grab the tips of your fingers with the other hand. With your arm outstretched, gently stretch your fingers back until you feel a gentle pulling in your hand and wrist. Hold this for 15-30 seconds and repeat on both sides three times. Do this frequently throughout the day. 2. Improve your posture at work If you slouch at the keyboard, this puts the neck in a bad position and can put more pressure on your wrists, decreasing blood flow to your hands. Sit tall and have your keyboard slightly lower than the level of your elbow. 3. Stretch your chest and shoulders Improving your shoulder and chest mobility increases the circulation in your hands. The better your circulation, the less inflammation can build up in the hand and wrist.

CTS is a condition that you can prevent with these tips. However, if you start to notice the tingling, numbness or weakness in your hand, see a physical therapist right away. It is much better to catch CTS early, than after nerve damage has occurred. If you feel that you might be experiencing CTS or know someone with these symptoms, call us today to speak with one of our specialists.

Patient Spotlights Fabulous, must-read stories of success

“A great experience!” “Originally I had therapy for both my shoulder and elbow. After 6 weeks the shoulder is now 100% and I am back to my swimming. The elbow is much better but still bothers me a bit while swimming, however, I did go out and hit some golf balls this past week without any problems during or after and that had been a major issue before therapy! Much improvement being able to help out in the kitchen also! All in all physical therapy at SVPT was a great experience and I gained a lot of improvement”. C.N. “Two thumbs up!” “I went to South Valley after surgery to repair my torn rotator cuff and a partial biceps tear. Prior to going to SVPT I had been going to another therapist but was disappointed with the care. My surgeon recommended South Valley and the care and treatment by all staff members was awesome! They provide quality, personalized care and I will never go anywhere else. Two thumbs up!” J.M.

“Top notch!” “When I first came in I could not use my left shoulder at all. After having PT I can now use my arm in managing my everyday activities. Reaching, lifting, carrying and using my left arm were unbearable to say the least! Then through my personalized exercise program, massage and electrical stimulation I have regained full use and almost full mobility in my arm and shoulder. My at home exercises will ensure my continual progress. This place is top notch in recovery and healing!” R.M.

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Practice News We want to not only help our patients but we love to give back to our community. Discover our events, recipes and goings on.

Halloween is coming!

Halloween is always an event at South Valley…there will be costumes..treats…prizes…and maybe even a few tricks! Stop by and join the fun! All day on Tuesday October 31st come and see what your favorite staff member will be dressed as.

Congratulations Congratulations to our 2 contestants that were chosen to golf on the SVPT team with Tom and Jeff….Carol Turner (who graciously gave her spot to her husband Alan) and Jerry Graham! Look in next month’s newsletter for pictures and results!

Engaged! We would also like to send out our congratulations to our Public Relations officer Eric on his recent engagement!

What you can do to relieve pain and feel energized! 2 Easy Stretches

2. Lower Trapezius Strengthening

1. Upper Back Extension Lie on your stomach. Reach your hands down towards your feet as you raise your chest off the floor, keeping your chin tucked. Repeat 10 times.

Great For Shoulder Pain

Lie on stomach, arm hanging down over edge of bed, keeping elbow straight, lift entire arm with thumb facing

Great For Tight Muscles

toward ceiling up toward head. Repeat 10 times on each side.

Is Your Friend or Family Complaining about their ache? 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 • Balance confidently and securely • Sit for long periods comfortably • Walk for long distances • Live an active and healthy lifestyle

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 Free Pain Relief Consultation.

CALL TODAY! 408-365-8400 Fax: 408-365-8417

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