BEMINDFUL OF HOWYOU USE YOUR SHOULDERS
“Made sure to explain everything to me so I’d understand!” “Jon is really thorough. He made sure to explain everything to me so I’d understand what we’d be doing. He even brought out text books to make it easier for me. Plus I love interacting with the dogs!” - Mindee T. Pinehurst, NC “I have made appropriate progress!” “Ray and Karen are excellent therapists. They know what they are doing, they are personable and encouraging, and they also make sure I understand the exercises that I need to do at home. They have worked with me on several problems and in each case I have made appropriate progress.” - Gerald N. Whispering Pines, NC “Their goal is to make you better!” “I have used them several times and it seems to me that their goal is to help you! Not so much a down to the minute time but their goal is to make you better, whatever it takes!” - Lanneau S. Pinehurst, NC “The level of therapy I’ve received is top notch!” “I have been sincerely impressed with Appalachian Physical Therapy’s staff since my first day. Your experienced and completely knowledgeable staff shows honest concern for all patients. The level of therapy I’ve received is top notch and I’m truly glad to have chosen Appalachian for my therapy needs. If there were a score higher than 10, Appalachian Physical Therapy would have it.” - Sarah C. Keezletown, VA 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. 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! http://orthoinfo.aaos.org/topic.cfm?topic=a00327 http://www.moveforwardpt.com/symptomsconditionsdetail.aspx?cid=95bd746b-b25f-46f5- 8373-fb56c9f6b46a
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PATIENT SUCCESS SPOTLIGHTS
“Quality of treatment!” “Quality of treatment and care of staff.” - Joseph S. Broadway, VA
“It is very progressive!” “The therapy I am receiving will eventually bring relief to my problem. It is a new and different therapy than I am familiar; it is very progressive. I’m hanging in for the full effects to bring me positive results.” - Sara J. New Market, VA “Setting goals for future improvements!” “It is the upbeat optimism of the staff, from the moment you meet Robin at the reception desk to your post-therapy exit. Leigh and Jennifer combine their efforts to meet your current challenges, while setting goals for future improvements.” - Robert T. Broadway, VA “I have seen a vast improvement in my shoulder!” “Appalachian Physical Therapy is the real deal. They are very knowledgeable and can share that knowledge at a level that you can understand. They are very passionate about what they do. I have seen a vast improvement in my shoulder since I have been going there. The icing on the cake is having Annie Baker as a therapist, she is great to work with.” - David Z. New Market, VA
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