CCMC PT. How To Strengthen Your Rotator Cuff


See Inside • Success Stories • An Exercise To Relieve Shoulder Pain

How To Strengthen Your Rotator Cuff And Relieve Your Shoulder, Elbow & Wrist Pain

• Healthy Recipe • Succes Stories


How To Strengthen Your Rotator Cuff And Relieve Your Shoulder, Elbow & Wrist Pain

emerging. However, when those pains don’t go away, or when the uncomfortable feelings have 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 CCMC Physical Therapy for a chance at a pain free and active life!

Many shoulder injuries result from tasks requiring heavy lifting or repetitivereachingmotions.Alongwithmanual labor jobs,workaround 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, passivemovementscanalsobeaproblem. Ifyouhavecontinuouspoor 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

If you’re suffering from pain, call us at 989.224.3000 (ext. 625) or visit today!

Shoulder Strength: 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“upandback,”because lettingtheweightofyourheadandtrunk 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 correct technique. Alongwithplacingyourbodymoreefficiently toperform tasks, it’salso

helpfultostrengthenyourshouldermusclesfor lightbut frequentdaily choresaswellasstrenuous,repetitivemotions.Trytodoacombination 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 inwhichyou“lift off” fromthewallratherthanthefloor—isoneclassicoption.Secondly, considerbuyingresistancebands,whichare inexpensiveandportable. 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’tforgetthatclassic“chairpush-ups,” inwhichyourarmsdo 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! Are you letting your pain hold you back? Call Clinton County Physical Therapy to schedule your appointment today!


an extract from a shrub called butterbur shows promise. Biminne, a Chinese herbal formula with ingredients like ginkgo biloba and Chinese skullcap, may also help. One study found that people who took biminne five times a day for 12 weeks still felt the benefits a year later. 3. TWEAK YOUR HOME. Simple changes make a difference. Shut all windows to keep out pollen. Use an air conditioner to cool your home instead of a fan, which draws in air from outside. Takeoffyourshoesatthedoorandaskguests todothesame.Thatkeepsallergensoutside. Finally, don’t allow guests, or yourself, to smoke inside the home. It can make allergy symptoms worse. If you or someone you live with smokes, now is a good time to quit.

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1. LIMIT YOUR TIME OUTDOORS. Each spring, trees release billions of tiny pollen grains into the air. When you breathe them into your nose and lungs, they can trigger an allergic reaction. Staying inside can help, especially on windy days and during the early morning hours, when pollen counts are highest. 2. GET NATURAL RELIEF. Some herbal remedies may help stave off allergy symptoms. More research is needed, but

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SUDOKU PUZZLE Fill in each blank square so that each of the nine blocks contains all the numbers 1-9 within its squares. Each number can only appear once in a row, column or box. 6 4 7 7 9 3

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“I was experiencing a lot of pain in my neck. Since undergoing physical therapy at CCMC PT, my pain has been noticeably reduced. It’s always good to learn new things to improve health.” - Rex F. “I came to CCMC PT with a pinched nerve in my neck. Therapy has been very helpful, and I now have better posture. CCMC Pt has a very helpful and pleasant staff!” - Michael L. “I had pain throughout my right shoulder and neck. The therapists at CCMC were really helpful, and I now have more flexibility and NO PAIN! the staff got right to the problem and made me feel well again!” - Kenneth S. “Therapy at CCMC PT was such a positive experience. The therpay helpedme resolvemy shoulder pain. I would definitely recommend them!” - Sara K. SUCCESS STORIES Hear What Our Patients Are Saying

EXERCISE ESSENTIALS Try this simple exercise to help keep you moving...

CERVICAL RETRACTIONS Lying on your back and holding a wand, palm face down on both sides, slowly raise the wand towards overhead. Hold, then return to the starting position. Repeat 6-10 times.

If you’re suffering from aches and pains and think you may benefit from physical therapy, call 989.224.3000 (ext. 625) or visit today!

HEALTHY REC I PE Print sudoku

Miracle Red Juice

• 2 large beets • 4 long carrots INGREDIENTS

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• 2 apples • 6 celery stalks

• 2 limes or lemons • 2 inches of Ginger

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• Digestive Tract

• Spleen • Kidneys • Pancreas

2 8 • Immunity • Eyes • Liver

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5 3 DIRECTIONS Prepare beets, carrots, apples, celery, limes (or lemons) and ginger by chopping into smaller pieces before placing into a juicer. As the skin of a beet is packed with antioxidants and nutrients, it is recommended to leave the skin on the beet. Beet skin and lemon peel (if using) have strong flavors, so you could also prepare half with skin and half peeled to adjust to the flavor, or simply peel all if preferred. Apples can be any color or variety. Do not peel the ginger, which you will add to taste as ginger can be spicy. After all ingredients are added to the juicer, blend until juiced and smooth. Drink juice as soon as possible to obtain all benefits of the antioxidants and nutrients. Miracle Red Juice can be absorbed more easily on an empty stomach. Drink one glass every other day or as needed.

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