Health & Fitness Newsletter by Johns Creek Physical Therapy
Health & Fitness
JOHNS CREEK PHYSICAL THERAPY
The Newsletter About Your Health And Caring For Your Body “Reach For The Best Treatment!” 3 WAYS TO BEAT ACHING SHOULDERS
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. 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 or someone you know may need relief from aches and pains, schedule an appointment by calling our office at 770-622-5344 or visit www.johnscreekpt.com.
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AVOID CARPAL TUNNEL SYNDROME
Brenda is one of the few people we meet who have actually grown up in Atlanta, Georgia. She attended Roosevelt High School graduating in the 1960s. She attended West Georgia College and has had three separate careers. First, as a real estate agent and broker. Her second career was spent as a paralegal and her third career was as a flight attendant for Delta Airlines. Brenda is now enjoying retirement with her husband and 10 grandchildren. Brenda first came to our office to try out our new Laser Therapy device. She had tried physical therapy at another practice for a stubborn case of frozen shoulder but was not satisfied with her results. After being in our office for a couple of visits she decided to give our therapy services a try as well. After six weeks of laser therapy combined with physical therapy, Brenda is nearly fully 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. Call us today to learn more how we can bring you back to an active life! PATIENT OF THE MONTH: BRENDA S.
recovered. “When I first came in for therapy I was limited in doing even the most basic tasks like brushing my hair or reaching out the window at the bank. Now, I’m back to doing everything I want to do including playing golf. Thank you Johns Creek Physical Therapy!”
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We Love REFERRALS!
Most of you are well connected with lots of friends and family in the area. I’m sure you know someone who is dealing with a pain problem. If so, we would be happy to help them out. Don’t let your friends suffer through the pain, refer them for physical therapy. Friends help friends! Refer them to Johns Creek PT today by having them call 770-622-5344!
FREE SHOULDER PAINWORKSHOP
JULY 21, 2018 10:00 AM • Do you have pain in your shoulder when reaching overhead? • Is your shoulder motion limited while reaching behind your back? • Are you avoiding your favorite activity because your shoulder is hurting? If you answered YES to any of these questions, then you don’t want to miss our Free Shoulder Pain Workshop. Here is some of what you will learn: • The TOP THREE common causes of Shoulder pain. • How the pain in your shoulder may be coming from a problem in your neck. • The #1 biggest mistake people with shoulder pain make that prevents healing. Workshop starts at 10:00 am on Saturday, July 21, 2018. Seating is limited!
Register online at johnscreekpt.com/shoulder or call 770-622-5344
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