Are Your Shoulder Getting Weaker?

C o mm o t i o n The Newsletter About Your Health And Caring For Your Body The Back in Motion ®

Are Your Shoulders Getting Weaker? 4 Basic Tests That Can Tell You A Lot...

Does your neck aches 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! 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. NOWREPEAT THE TESTSWHILE 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 your physical therapy, or come on in for a free consultation.

2 Helpful Shoulder Exercises To Keep Your Shoulders Working Longer.

Ryan Martin, PT

Marla Grovo, PTA

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.

Simple shoulder and neck rolls are good starting points for getting your joints moving and muscles relaxed which can both help to reduce pain.

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. 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 Back in Motion® Physical Therapy a call today to talk with your therapist. We’re Here to Help Your Neck and Shoulders! 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.

• Is your mind on your back and neck pain instead of your life? • Have loved ones stopped listening to your complaints because they have heard it so many times before? • Do you feel really stiff when you try to get out of bed in the morning? • Do you have to think twice before you pick things up? If You’re Nodding Yes Then Now is The Time to Make Your First Step in The Right Direction and Take Charge of How You Feel, DOWNLOAD THIS BOOK TODAY! After treating hundreds of patients with back and neck problems, we want to share with you these 5 simple things you can do at home, to start feeling great.

Celebrations: We would like to say happy birthday to JolineWaldecker and AgaWojciechowska. We would also like to wish Ted Greeley a happy anniversary! Thank You: Thank you to everyone who donated to our Holiday Giving Tree! We helped make some local families’ holidays a lot happier! Practice News

Take Care of Your Aches and Pains Before It’s Too Late. Shoulder injuries cause 13% of sick leaves, and an estimated loss of 7 billion dollars Think PT FIRST


2016 in Review: Changing People’s Lives

Free Educational Seminars • Lighthouse Foot and Ankle • Home Instead • Artel • Hydraulic Hose and Assembly • Great Falls • South Portland Fire Department • Alere • Scarborough Fire Department • Westbrook Community Center

We welcomed new staff members! Administrative Tia Brown, Jordan Hopkins, Helen Meehan, Tess Rockwood, and Charissa Juntura Clinical Ted Greely, Mike Bertrand, Maggie Masiak, BrianWally, Kirsten Bombardier, Kristin O’Kelly, Dan Clark, Lindsay Beaulieu, Donovan Hodges, Krista Delcourt, Emily Johnson, Leanna Dalfonso, StephanieWhittaker,Alex Tracy, and Maya Ahluwalia We helped over 2,500 people with injuries this year! We gave almost 575 free consultations to people who needed help! We helped many local charities reach their goals! • South Portland Public Library

• Studio Fit • Fleet Feet

• SNAP Fitness • Evo Rock Gym

• Portland Rugby Club • Gorham Post Office

Thank you for helping us help so many others in 2016, we look forward to helping even more in 2017! Help us reach our goal of helping over 3,000 people this year: refer your friends and family for a free consultation if they are in pain and need help, organize a free screening or educational event for your team, group, or office, and last but not least if you know of any charities that could use our help please send them our way as well. We wish you a happy and healthy 2017!

• Baxter Memorial Library in Gorham • Walker Memorial Library in Westbrook • Gorham Food Pantry • South Portland Food Pantry • Boys and Girls Club • The Animal Refuge League • Preble Street Resource Center • Family Crisis Services

We supported our community! Supported teams and events • Bonney Eagle HS Football • South Portland Community Center Girls’ Night Out • Mom and Baby Expo • Westbrook Senior Fair • Beach to Beacon • Gorham Marketplace • USM BBQ • SMCC BBQ • Maine Children’s Cancer ProgramWalk • UNE Health Fair • Maine Roller Derby • Gorham/Windham Rotary Golf Tournament • Gorham/Windham Firefighter Comedy Night

What you can do to relieve neck pain and feel energized! 2 EASY EXERCISES

Helps Neck Pain

Helps A Stiff Neck


Stand with your back against the wall. Place a rolled towel behind your neck. Gently tuck chin like you are nodding ‘yes’. Rotate easily and smoothly from side to side.

Sit with good posture. Tuck your chin and gently nod ‘yes’. Do this 12 times.

Kristin O’Kelly, PT

Chance Farwell, PTA

These should be pain free.

Featured Employee: Tristan Hayes, Physical Therapist

Where are you from? I am from Portland, Maine What schooling/training do you have? I went to Husson University and have a Bachelor’s degree in Kinesiology and a Doctorate in Physical Therapy. I have continued my education by taking courses on the back and foot as well as getting extensive training on the job fromBack inMotion ® Physical Therapy over past five years. How long have you been with Back in Motion®? I have beenworking at Back in Motion ® Physical Therapy for five years. What is your best work story (funny, happy, inspiring)? A couple years ago I was the victim of a very, as the pranksters would put it, “wonderful” April Fool’s joke. It was not just one small joke mind you, there were many

small pranks that occurred throughout the day. Of course as this was going on I didmention on several occasions that I was surprised that no one had pulled off an April Fool’s joke. It wasn’t until about 2:30 in the afternoon that the light finally went off and everyone had a good laugh at my expense. What are your hobbies? I like to run, weight train, golf, and would love to get more involved in cross country skiing. What is one interesting fact about you that most people don’t know? My birthday will occasionally fall on Thanksgiving. Where do you see yourself in 10 years? I plan on continuing to growas a physical therapist so that I can continue to help as many people as possible improve their quality of life.


94 Main Street Gorham, ME 04038 CALL TODAY! GORHAM: (207) 839-5860 SOUTH PORTLAND:

(207) 799-8226 PORTLAND: (207) 699-4111

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