CCMC PT. How To Strengthen Your Rotator Cuff

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!

http://orthoinfo.aaos.org/topic.cfm?topic=a00327 http://www.moveforwardpt.com/symptomsconditionsdetail.aspx?cid=95bd746b-b25f-46f5-8373-fb56c9f6b46a.

BEAT SPRING ALLERGIES

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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