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.
ENJOY LIFE WITHOUT SHOULDER PAIN Health & Fitness The Newsletter About Your Health And Caring For Your Body
3 Ways To Beat Achy Shoulders
• 3 Ways To Beat Achy Shoulders • The Top 3 Ways to Avoid Carpal Tunnel Syndrome
• Patient Results • Laser Therapy • Recipe
He a l t h & F i t n e s s The Newsletter About Your Health And Caring For Your Body
3 WAYS TO BEAT ACHY SHOULDERS
Do you find your shoulders aching at the end of the day or when having to reach for items? 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 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. While 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. Frequently throughout the day, perform 10-15 repetitions, holding the contraction for 5 seconds.
Get back to everyday activities pain free.
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 stronger, more limber, and allow you to get back to doing life’s everyday activities pain free.
What you can do to relieve pain and feel energized! 2 Easy Stretches
2. Lower Trapezius Strengthening Great For Shoulder Pain
1. Upper Back Extension Lie on your stomach. Reach your hands down towards your feet as you raise your chest off the floor, keeping your chin tucked. Repeat 10 times.
Great For Tight Muscles
Lie on stomach, arm hanging down over edge of bed, keeping elbow straight, lift entire arm with thumb facing
toward ceiling up toward head. Repeat 10 times on each side.
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REFER A FRIEND Do You Have Friends or Family Unable to Do The Following? 9 Move without pain 9 Bend and move freely 9 Balance confidently and securely 9 Sit for long periods comfortably 9 Walk for long distances 9 Live an active and healthy lifestyle
Patient Results
Consult The Experts
DR. MICHAEL VERDE, MD, DC
I highly recommend! Success Story: - Jeffrey S.
We are excited to announce that Dr. Michael Verde, MD, DC has joined the NorthEast Spine & Sports Medicine team. He will be seeing patients in our Jackson, Point Pleasant and Toms River locations. Dr. Verde is a board-certified Physiatrist with fellowship training in Interventional Spine and Sports Medicine. A former chiropractor, he adds a unique touch to our team. Please join us in welcoming him to the family!
“I first came to NorthEast Spine and Sports Medicine for neuropathy and low back pain. NorthEast has greatly impacted the quality of my health and lifestyle. My neuropathy has dissipated greatly. I am able to walk farther because my back pain is gone. The staff and doctors at NorthEast are courteous and compassionate. The synergistic approach they take towards one’s healing has proven to be extremely beneficial. I highly recommend NorthEast Spine and Sports Medicine.”
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Catch CTS early and treat it before nerve damage occurs. The Top 3 Ways to Avoid Carpal Tunnel Syndrome
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 or a chiropractor 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 three 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 or chiropractor 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.
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