Do you have a daily struggle with your shoulders? Do normal tasks, such as sitting at your desk, bending down to grab a fallen item, or standing to cook dinner, cause a flaring pain between your blades or in the tissues between your shoulders and neck? Chances are, this discomfort could be due to your posture. If you believe your stance could be contributing to your shoulder pain, call SPORTS Therapy to schedule an appointment and discuss your treatment options.
Health + Fitness N E W S L E T T E R
PERSISTENT SHOULDER PROBLEMS? D O N ’ T L E T Y O U R P O S T U R E P A I N Y O U !
WE’RE STILL OPEN! What Can Physical Therapy Do For Me? Posture Exercise • A Note About COVID-19
Health + Fitness N E W S L E T T E R
PERSISTENT SHOULDER PROBLEMS? D O N ’ T L E T Y O U R P O S T U R E P A I N Y O U !
Do you have a daily struggle with your shoulders? Do normal tasks, such as sitting at your desk, bending down to grab a fallen item, or standing to cook dinner, cause a flaring pain between your blades or in the tissues between your shoulders and neck? Chances are, this discomfort could be due to your posture. If you believe your stance could be contributing to your shoulder pain, call SPORTS Therapy to schedule an appointment and discuss your treatment options. HOW DOES IMPROPER POSTURE AFFECT THE SHOULDERS? Shoulders are a common pain area for poor posture. When we slouch, hunch, or lean forward too much, our muscles and tendons are being pulled in ways that they are not used to, thus causing inflammation and pain. The shoulders take the brunt of this pull, making them a common area of complaint. Many patients who seek out physical therapy for their shoulder pain have a condition referred to as “shoulder impingement.” This happens when your rotator cuff tendons press on your “coracoacromial arch,” or the arch of your shoulder. When this happens, youmay experience painwhen sleeping in certain positions, reaching for something, or moving your shoulder in circular motions. Poor posture is the most common cause of shoulder impingement, but other causes could be related to: • Osteoarthritis • General weakness in the shoulder • Compression, due to trauma • Repetitive reaching movements COMMON POSTURE ERRORS Left untreated, poor posture in the shoulders can lead to long-term effects, such as tendinitis, nerve constriction, or even spine misalignment. Posture is also a contributing factor to kyphosis, or “postural hunchback,” in which the shoulders and neck become abnormally curved. Some common errors in posture (and how to fix them) are: 1. Slouching in a chair. It is so simple to do, and we all do it. We’re sitting at work, and around hour 4 we get tired. We slouch. We make ourselves
comfortable – and we may even stay like that for the rest of the day. However, slouching in a chair is a bad habit to get into, especially if you work at a desk job. The strain increases tension on the muscles, which will eventually cause pain. The best way to avoid this is to get into the habit of sitting correctly (upright, legs uncrossed, feet flat on the ground, legs a few inches away from seat of the chair) every day. This may not be easy at first, as your body may not be accustomed to the way it is supposed to sit. Performing exercises such as Bridges, Back Extensions, and Planks can help strengthen your core to improve posture. 2. “Text neck.” The term “text neck” is colloquial; however, it describes a position in which the head is tilted downward and the shoulders are hunched over (as if someone was looking down at a phone screen and texting.) This is also commonplace in desk jobs, as many people will experience “text neck” when hunching over their keyboards or sorting through files. This could be a sign of a tight chest and weak upper back, and over time this posture could worsen into rounded or hunched shoulders. Some exercises to help correct your “text neck,” include Chest Stretches, Pull-ups, and Seated Rows. 3. Rounded shoulders. This type of posture error is also colloquially referred to as “momposture.” It is caused when the shoulders are rounded forward, instead of back, and the head and chest are slouched forward. To figure out if you have a “mom posture” stance, stand in front of a mirror and let your arms hang naturally. If your knuckles face more toward the front, instead of to the sides, you may have rounded shoulders. Daily tasks that may contribute to this are bending down repeatedly throughout the day (much like a mom does to pick up a toddler or clean up their toys), sitting for prolonged periods of time, carrying heavy objects, driving a vehicle, or using a computer. Exercises such as Pull-Ups, Seated Rows, Bridges, Chest Stretches, and Planks help strengthen your shoulders and back, and correct this posture error.
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H O W P H Y S I C A L T H E R A P Y C A N H E L P Y O U
If you’re suffering from balance issues, call 301.989.9040 to talkwith your physical therapist today and schedule your appointment!
Our physical therapists at SPORTS Therapy are dedicated to helping you achieve your highest level of physical ability. Improper posture is a difficult habit to break, but our staff will use the most sophisticated diagnostic tools, from movement investigation to gait analysis, to determine the specific problem areas of your posture. We will then determine the best course of treatment for your needs, and we will assist you in the necessary exercises and therapies that will ease your body into its intended stance once again. Don’t let the weight of your shoulders hold you down – if you are experiencing shoulder pain, contact us today to set up a consultation. We’ll get you victoriously waving your arms around in no time!
Sources https://www.medicalnewstoday.com/articles/318556.php https://mayoclinichealthsystem.org/hometown-health/speaking-of-health/poor-posture-can-cause-shoulder-pain https://www.nhs.uk/live-well/exercise/common-posture-mistakes-and-fixes/ http://theconversation.com/health-check-can-bad-posture-give-you-a-hunchback-56068
W H A T P A T I E N T S A R E S A Y I N G
“BOB LISTENS WELL, IS INCREDIBLY KNOWLEDGEABLE, AND CARES ABOUT HIS PATIENTS.” “I am most grateful for the outstanding care that I received from Bob Grossman, PT, OCS for my back pain. Bob explained my condition and treatment in an understandable manner. He listens well, is incredibly knowledgeable, and cares about his patients. I appreciated learning different exercises and strategies to lessen my pain. I also really valued working with one physical therapist for all of my treatment– many other practices do not provide continuity of care. After three months of physical therapy, I feel so much better – thanks to the exceptional treatment that I received at Sports & Orthopaedic Therapy Services.”
Despite numerous closings In light of the COVID-19 pandemic, Sports and Orthopaedic Therapy Services will continue to remain open to offer physical therapy services to our patients. We have developed procedures to mitigate the possibility of infection in our facility. We have incorporated cleaning protocols recommended by both the CDC and APTA (our professional organization), and are practicing these on a daily basis after each patient appointment. To learn more about these protocols and how we are prioritizing your health and safety during appointments, visit our website mysportspt. com. If you have any questions, feel free to call us at 301.989.9040. CAN’T GO TO SP.OR.T.S. BECAUSE OF COVID-19? Your therapist can come virtually to your home with Telehealth! Call our office to find out more about our Telehealth options! W E ’ R E K E E P I N G Y O U R H E A L T H I N M I N D !
When we remodeled our facility, we endeavored to develop a clinic which is open and inviting. The color scheme and art work were included to encourage a safe-healing environment. Besides being beautiful it is extremely functional with 3200 square feet of clinical treatment area.
P O S T U R E E S S E N T I A L F O R S H O U L D E R P A I N
Many people compensate by associating shoulder retraction with an accompanying extension/backward bending of the lumbar region. To correct rounding of the shoulders and upper back, one should be able to pull the shoulder blades toward midline and at the same time engage the abdominal muscles so as to keep the back from concomitantly arch the back. To do the corrective exercise- sit on a stool without a back placed against a wall or door. Feet need to be on the floor at hip width. Sit all the way back so the sacrum is against the wall/door. Place your thoracic region on the wall, sit tall. Keep the elbows in front of the body, and then retract the shoulder blades flat against the wall. You may notice your back move away from the wall/door. Fight this tendency by pushing with your feet outward and then push your back to the wall through engagement of the deep core muscles/ abdominals. Hold this position for 10 seconds then relax. You can also start the exercise by first flattening the back against thewall and then followwith scapular retraction. You are now disassociating the abnormal pattern and will improve your posture. Do the exercise for 10 minutes with 10 seconds on and 5-10 seconds of rest.
HAS YOUR PA I N COME BACK?
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Feel free to call us and ask to speak to your therapist.
Your therapist can discuss with you why your pain is bothering you again and what you might do about it at home. If further assessment is warranted, your therapist might recommend you come in for an appointment.
WE ’ RE HERE TO HE LP YOU WI TH : • Low Back & Neck Pain • Hip, Knee, & Leg Pain • Hand, Arm, & Shoulder Pain
S T A F F S P O T L I G H T R O B E R T G R O S S M A N , P T , O C S
As a former professional baseball pitcher for the Cleveland Indians Organization, Robert “Bob” Grossman has had a strong interest in rehabilitation of the shoulder starting from his first year in physical therapy in 1981. He has been teaching post graduate physical therapists in techniques he has developed “Closed Chain Manipulation” based on kinematics of the shoulder and all other peripheral joints. He has developed a protocol for treatment of shoulder dysfunction of which the
• Post-surgical Rehab • Balance Problems • Vestibular & Neurological Disorders • Headaches
most common problem is “secondary impingement”. This condition occurs due to lost motion in the back portion of the shoulder joint ligamentous restraints, weakness of the scapular pivoting muscles (scapular dyskinesia), and rotator cuff weakness. When the patient has normalized these three components of the shoulder girdle their pain resolves and their function normalizes. Make an appointment with Mr. Grossman, or any of the highly skilled therapists working at SP.OR.T.S. to help you resolve your shoulder problems.
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