Newsletter by Fit 4 Life
NEWSLETTER Physical Therapy Personal Training HOWWILL YOU CELEBRATE SHOULDER PAIN RELIEF?
INSIDE: • Top 3 Ways to Avoid Carpal Tunnel Syndrome • Healthy Recipe • Patient Spotlight • Exercise Essentials
FREE PERSONAL TRAINING SESSIONS Coupon Inside
NEWSLETTER Physical Therapy Personal Training DISCOVERWAKING UP WITHOUT SHOULDER PAIN!
www.Fit4LifeTampa.com
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. In 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. Perform 10-15 repetitions, holding the contraction for 5 seconds frequently throughout the day. 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 limber, stronger and allow you to get back to doing life’s everyday activities pain free. If you are suffering from pain and need treatment, contact us to schedule an appointment and return to a pain free, active lifestyle.
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
If you are experiencing pain, Fit 4 Life has a 95% success rate! Schedule an appointment today with the best quality therapist in Florida!
TOP 3 WAYS TO AVOID CARPAL TUNNEL SYNDROME Catch CTS early and treat it before nerve damage occurs. 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 for 3 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.
Fit 4 Life Can Help You Maintain A Healthy Spine, Naturally!
ATTENTION HEALTHY LIFESTYLE SEEKERS Mention or Bring in This Coupon Today For
2 FREE SESSIONS for any new training client
FREE CONSULTATION for any new therapy patient
OR
17419 Bridge Hill Court Tampa, FL, 33647 P: (813) 907-7879
DO I NEED A PRESCRIPTION TO START PHYSICAL THERAPY? No, you don’t. Although we see many patients sent directly by their physician, in the state of Florida, a licensed physical therapist may begin the physical therapy process by performing a full physical therapy evaluation. We will verify benefits for you so that you can get started right away.
Offer valid for the first 25 people to schedule.
PATIENT SPOTLIGHT
“Fit 4 Life helped me with undiagnosed balanced problems!” “Very intense pain in my lower back brought me to Fit 4 Life. I feel much better where I can do daily activities. Additionally, Fit 4 Life helped me with undiagnosed balanced problems.” – Mirtha M. “It is so worth it!” “I don’t even know where to start - the team at Fit 4 Life is awesome! The MedX equipment is state-of-the-art, and it has improved my condition tremendously. This equipment is hard to find anywhere else, making every session worth every penny. The care and attention I get from the staff makes me feel so valued. They are attentive to all of my concerns and are adaptable when I have new symptoms. Unfortunately, my insurance is out-of-network, but I don’t mind spending the money, it is so worth it. Thank you all so much!” – Victoria G.
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STAFF SPOTLIGHT
I opened the first Fit 4 Life in June of 1996, in Wisconsin. Empowered with a certification in Musculoskeletal Evaluation and Rehabilitation from the University of Florida and a business degree, I brought Fit 4 Life to the Tampa area. I am an experienced American Council on Exercise (ACE) Certified and International Sports & Fitness Trainers Association (ISFTA) Certified Personal Trainer, as well as, a Fit 4 Life Certified and Super Slow Certified Personal Trainer. We strive hard every day to live up to our name and our motto – Fit 4 Life. In our facility, I, along with my committed staff, can help you make the most of your personal training, spine strengthening, as well as, physical fitness goals. We are here to coach you, motivate you and educate you in a positive and fun environment with laser focus on the goals. Welcome, and let’s begin your fitness journey together!
Travis Monday President
CALL TODAY TO SCHEDULE A FITNESS, PT, OR HEALTH SESSION! 813-907-7879
HEALTHY RECIPE
SCAPULAR ADDUCTION/CHEST RAISE Lift chest bone up and out, let shoulders fall down and back gently. Be careful not to arch your back. Hold for 10 seconds 10 times, repeat 3-4 times throughout the day.
Try these exercises to get you moving... ESSENTIALS
Strengthens Shoulders
WAND SHOULDER FLEXION Lying on your back and holding a wand, palm face down on both sides, slowly raise the wand towards overhead.
Stretches Shoulders
Exercises copyright of
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
www.simpleset.net
THINK FIRST
Why You Need To Schedule An Appointment With Our Physical Therapists or Personal Trainers:
� Move without pain � Bend and move freely � Balance confidently & securely
� Sit for long periods comfortably � Walk for long distances � Live an active & healthy lifestyle
IT’S NEVER TOO LATE TO GET FIT & ACTIVE!
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