Health &Wellness The Newsletter About Your Health And Caring For Your Body
HOW TO RELIEVE YOUR SHOULDER, ELBOW ANDWRIST PAIN
•How to Relieve Your Shoulder, Elbow and Wrist Pain, by Strengthening Your Rotator Cuff • Use It Or Lose It • Mind Exercise: Sudoku
Health & Wellness The Newsletter About Your Health And Caring For Your Body
HOW TO RELIEVE YOUR SHOULDER, ELBOW AND WRIST PAIN, BY STRENGTHENING YOUR ROTATOR CUFF Injury Causes Many shoulder injuries result from tasks requiring heavy lifting or repetitive reaching motions. Along with manual labor jobs, work around the house such as cleaning gutters or hanging up wet clothes are common culprits. In addition, athletic pursuits like weightlifting, swimming, and tennis can unfortunately lead to shoulder injuries. Along with these activities, passive movements can also be a problem. If you have continuous poor posture, the improper positioning of your shoulders, can make you extra vulnerable to scapula (shoulder blade) and rotator cuff injuries. Know The Warning Signs All of us experience occasional aches and pains from doing too much, which does not necessarily mean a chronic problem is emerging. However, when those pains don’t go away, or when the uncomfortable feelings have
Priority Physical Therapy can help you return to a more active and pain-free life. Give us a call today: MISSOURI 573-769-6166 SOUTH CAROLINA 843-536-4888
certain characteristics, it’s important not to ignore them, and seek help. If you keep experiencing shoulder clicking or “popping,” for example, it may indicate a more serious problem in the shoulder area. Sharp pain should also be checked out with your physical therapist, as this means the shoulder joint is not moving in good alignment. There are also more easily-ignored symptoms, like a dull pain that runs along the side of your arm, or sudden arm weakness whenever you try to carry something or reach for an object. These symptoms, you should definitely not ignore. If you are experiencing shoulder, elbow or wrist pain and need relief now, contact the professional therapists at Priority Physical Therapy for a chance at a pain-free and active life!
USE IT OR LOSE IT
You can certainly ease problems associated with shoulder injury through medical attention and physical therapy. However, protecting your shoulders in the first place is always the best strategy. Make sure your posture is the best it can be at all times, whether it’s while you’re relaxing in your favorite chair, 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, including your shoulders. Positioning yourself before sleep is also crucial; resting on your favorite side when the weight is on your shoulder can definitely create shoulder 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 the correct technique. Along with placing your body more efficiently to perform 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.
Doing wall push-ups—essentially a standing push-up in which you “lift off” from the wall rather than the floor—is one classic 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. If you have questions about an aching shoulder or wondering if you are setting yourself up for injury, give us a call to speak with one of our physical therapists today. Your shoulders will be happy you did! http://orthoinfo.aaos.org/topic.cfm?topic=a00327 http://www.moveforwardpt.com/symptomsconditionsdetail.aspx?cid=95bd746b-b25f-46f5- 8373-fb56c9f6b46a
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HEALTHY RECIPE: ARUGULA, GRAPE, AND SUNFLOWER SEED SALAD
INGREDIENTS • 3 tablespoons red wine vinegar • 1 teaspoon honey • 1 teaspoon maple syrup • 1/2 teaspoon stone-ground mustard • 2 teaspoons grapeseed oil • 7 cups loosely packed baby arugula
• 2 cups red grapes, halved • 2 tablespoons toasted sunflower seed • 1 teaspoon chopped fresh thyme • 1/4 teaspoon salt • 1/4 teaspoon ground black pepper
INSTRUCTIONS Combinevinegar,honey,syrup,andmustard inasmallbowl.Gradually add oil, stirring with a whisk. Combine arugula, grapes, seeds, and thyme in a large bowl. Drizzle vinegar mixture over arugula; sprinkle with salt and pepper. Toss gently to coat.
SOUTH CAROLINA 843-536-4888
Shoulder Pain Workshop - Tuesday, August 13, 2019 @ 6:30 pm You Should Only Attend These Workshops If: 1.) You or a loved one suffer from shoulder pain. 2.) You want know what the the biggest mistake it shoulder pain sufferers do. 3.) You want to know what it looks like to treat your shoulder pain without medication or surgery? How Do I Register For These Workshops? Call Priority Physical Therapy .We only have 25 seats available for each event due to the interactive nature of this COMPLIMENTARY WORKSHOPS You are invited to our
workshop. So if you would like to attend, be sure to register now Missouri 573-769-6166 • South Carolina 843-536-4888
How Much Is It To Attend The Workshop? Nothing... the event is absolutely FREE but call Missouri 573-769-6166 • South Carolina 843-536-4888 now to register as we are taking only 25 attendees.
Relieve Neck and Shoulder Pain Try this movement to improve your shoulder strength.
I can now play softball again! “Before I started therapy at Priority, I did not have much motion in my shoulder due to an injury. I had constant pain and I couldn’t play the game I love, softball. After some painful days and quite a bit of therapy, I can now play softball again and no longer have pain. It was a lot of work but I am thankful that Kim and her team got me back to normal and pain free!” - Sophia R.
SCAPULAR RETRACTION Stand tall, shoulders relaxed. Pull shoulder blades back and down. Don’t hunch your shoulders. Repeat seven times.Page 1 Page 2 Page 3 Page 4
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