Health & Fitness Newsletter by Advanced Physical Therapy
HEALTH & FITNESS The Newsletter About Your Health And Caring For Your Body
“Are Your Shoulders Getting Weaker?”
THE CULPRIT OF HEADACHES
Does your neck ache towards the end of the day? Do you often end up with nagging headaches? While you might think it’s only due to stress, it may also be a result of your daily posture. When we use our arms throughout the day, the shoulder muscles get tired. This leads us to use our neck muscles as a substitute. A sure sign of this is when you notice your shoulders rising up closer to your ears. You may also find your spine rounding forward. The sooner our shoulder muscles fatigue, and the more rounded forward we end up, the sooner we notice headaches and neck pain. Think this might be you? Here are 4 BASIC TESTS to try at the end of the day! (continued inside)
• The Culprit Of Headaches • 2 Helpful Exercises To Strengthen Shoulders • Patient Results • Ideal Protein
HEALTH & FITNESS The Newsletter About Your Health And Caring For Your Body
“Spend Time With Friends Without A Headache!” THE CULPRIT OF HEADACHES
STARTING POSITION: Sitting at your workstation, your home computer or the dinner table in your normal posture: 1. Try to raise both arms up in front and continue overhead without moving your spine. If you can’t get full shoulder motion or have pain, you probably end up slouched without realizing it. 2. Try to roll your shoulders down and back without moving your spine. If you feel this is difficult to do, your muscles are probably keeping your shoulders elevated. 3. Raise your arms up and out to the side like a “jumping jack” without moving your spine. If you have pain, you probably end up slouched without realizing it.
4. Try to clasp your hands behind your back. Now raise your arms up behind you. If you are unable to raise them very far, you have limited shoulder, spine or chest mobility. NOW REPEAT THE TESTS WHILE sitting up straight and allow the spine to move. Compare the difference in your shoulder motions or pain. If you suffer from neck pain, headaches or shoulder pain, don’t let it linger on and cause more damage. Call us today to speak with a physical therapist, or come on in for a free consultation at (316) 283-7187.
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Look inside to learn more about our health and fitness programs, and return to a pain-free, active lifestyle!
2 Helpful Exercises To Strengthen Shoulders
Latissimus Dorsi Stretch (Wall) Lightly push forearms into the wall while sliding arms up. Make sure to keep your back flat. Raise your arms as high as you can without pain while keeping your shoulders down. Do the same when bringing them back down. This trains your body to raise the arms without substituting the neck muscles and strengthen the shoulders. Shoulder/Neck Rolls Simple shoulder and neck rolls are good starting points for getting your joints moving and muscles relaxed which can both help to reduce pain. We’re Here To Help Your Neck and Shoulders! Of course, self-testing at home is an imperfect way to determine if your headaches and neck pain are coming from poor posture or other shoulder issues. They just show you where your body as limited movement, which may be causing your problems. Handling any problem sooner rather than later, leads to better results and preventing long-term damage, such as arthritis. We welcome you to schedule a visit with us for a more complete evaluation. We’re offering a no-cost shoulder and neck screening to help get you on the road to better health and less pain. Give Advanced Physical Therapy a call today to talk with your therapist. www.aptnewton.com
Do you want a natural solution to improving your health? Gain your freedom from pain medication and avoid costly surgery with physical therapy!
We can help you: Naturally relieve stiffness and swelling. Prevent aches and stiffness. Be more active with your friends and family.
Have more energy. Feel better at work.
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Exercise Essentials Try these pain relief exercises:
Strengthens Shoulders
WAND SHOULDER FLEXION Lying on your back and holding a wand, palms face down on both sides, slowly raise the wand towards overhead. Repeat 3 times.
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Patient Results
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I feel like a new person!
“Before therapy, my pain was very intense. I could not left my arm or use it without pain. Since therapy, I feel like a new person. Therapy helped me so much. The therapists were all very nice and caring and got me going again. Thank you for all your help Advanced Physical Therapy!.” - R.H. Dressing is so much easier now! “Before therapy, I had a lot of difficulty with dressing, applying deodorant, shaving, or any daily activity. I was not able to carry my purse or close the car door. The pain was so intense that it would wake me up at night. It was hard to push myself up from a kneeling position. Since therapy, now I’m able to shave and apply deodorant. I can close the car door and push myself up from a kneeling position. Dressing is so much easier now. I’m a lot better since I came to Advanced Physical Therapy. Thank you to everyone who has helped take care of me!” - S.H. I’ve said good-bye to neck pain! “Before therapy, pain was not my friend! I couldn’t turn my head without pain; everything hurt! I couldn’t sleep because there wasn’t a position that didn’t hurt. Since therapy, I’ve said good-bye to neck pain! I’m not inhibited at all to turn my head either to the left or right. Physical therapy was definitely the way to go. Thank you!” - P.S.
Stretches Muscles In Shoulders
ELASTIC BAND EXTERNAL ROTATION While holding an elastic band at your side with your elbow bent, start with your hand near your stomach and then pull the band away. Keep your elbow at your side the entire time. Repeat 5 times.
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