USE IT OR LOSE IT
You can certainly ease problems associated with shoulder injury through medical attention and physical therapy. However,protectingyourshoulders in thefirstplace isalways the best strategy. Make sure your posture is the best it can be at all times, whether it’swhileyou’re relaxing inyour favoritechair,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, includingyourshoulders.Positioningyourselfbeforesleep is also crucial; resting on your favorite side when the weight is onyourshouldercandefinitelycreateshoulder 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.
Alongwithplacingyourbodymoreefficiently toperform 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. Doingwallpush-ups—essentiallyastandingpush-up inwhich you “liftoff” from thewall rather than thefloor—is oneclassic 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. http://orthoinfo.aaos.org/topic.cfm?topic=a00327 http://www.moveforwardpt.com/symptomsconditionsdetail. aspx?cid=95bd746b-b25f-46f5-8373-fb56c9f6b46a
Are you suffering from shoulder pain? Call Edge Physical Therapy at 719-599-5330 or visit www.edgephysicaltherapycenters.com to find out how physical therapy can help! Schedule your appointment today!
FOUR POINT + ARM RAISE Start on hands and knees, hips and shoulders at 90°. Lift one arm out front. Bring it back down and then repeat on opposite side. 8-10 times on both arms. Relieve Shoulder Pain In Minutes Try this movement if you are experiencing shoulder pain.
Healthy Recipe: Cucumber, Tomato & Avocado Salad
Ingredients: • 2 tablespoons extra-virgin olive oil • 1 tablespoon sherry vinegar • 1 teaspoon orange zest • ½ teaspoon salt • ½ teaspoon honey
• ½ teaspoon ancho chile powder • 1 large English cucumber, chopped • 1 cup cherry tomatoes, halved • 1 ripe avocado, halved, pitted and chopped
Directions: Whiskoil,vinegar,orangezest,salt,honeyandchilepowder ina largebowl.Addcucumber; toss gently. Cover and let marinate for 15 minutes. Fold in tomatoes. Gently fold in avocado. Serve immediately.
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