Medical attention and physical therapy treatments can help with correcting an injury and providing relief, but taking preventative measures on your own is a crucial step in avoiding further damage to the affected area. Maintaining proper posture is one of the easiest ways to relieve unnecessary stress on your shoulders, whether you’re sitting at your desk, standing in line, or working out at the gym. Think of keeping your shoulders relaxed as the weight of your head and chest creates unnecessary pressure when they are holding stress. Open up your chest and press your shoulder blades back and down “toward your back pockets.” And “keep your shoulders out of your ears!” Thewayyoupositionyourselfbeforeyougo tosleepcanalsoplayapart inpreventing painor injury to theshoulders,elbows,andwrists.Youshould try toavoidanypositions where your arm is over your head, or where your weight is pressing down on your shoulder, as these positions may lead to impingement over time. Lie with a pillow between your body and your arm to help increase circulation to the rotator cuff. Training Your Body At the end of the day, it is important to simply be mindful of the ways in which you are using your shoulders, elbows, and wrists. If your sport or work requires repetitive heavy lifting, reaching, or swinging, a physical therapist can help you determine the best techniques to allow for as little strain as possible. TAKING PREVENTATIVE MEASURES
Aphysicaltherapistcanalsohelpyoustrengthenyourmuscles inordertoaccommodate for your physically demanding lifestyle. This will help make frequent daily chores, as well as strenuous, repetitive motions, much easier. By doing some basic exercises justa few timesaweek,youcanstrengthen the rangeofmuscles inyour rotatorcuff region. These include: • Wall Push-Ups. These are essentially standing push-ups, where you push your body away from the wall instead of the ground. • Chair Push-Ups. Much like wall push-ups, in this variation you push your body off a chair, instead of the ground. These are great for toning your shoulder muscles. • Resistance Bands. Resistance bands are inexpensive and great for rotator cuff strengthening.Try holding the band with your elbows flexed to 90 degrees in front of you and palms facing upward, keep your elbows locked against your side. Squeeze your shoulder blades downward and together while your hands move outward. Slowly return back to starting position. Repeat 15 times and then rest. Perform 3 sets each day. Ifyouareexperiencingshoulder,elbow,orwristpain (oryou thinkyoumaybeatrisk for developing a shoulder injury), give our office a call today. At Bay State Physical Therapy, we are dedicated to providing our patients with quality treatment plans and long-lastingrelief.Confirmyourappointment todayandgetstartedon theright track toward comfort and healing! OrthoInfo: “CommonShoulder Injuries” •MoveForwardPT: “PhysicalTherapist’sGuide toRotatorCuffTear”
Relieve Pain In Minutes Try this movement if you notice less range of motion.
Increases Range of Motion
WAND SHOULDER FLEXION Laying on your back and holding a wand, palms face down on both sides, gently raise the wand towards overhead in a gentle motion. Hold for 3 seconds and slowly lower wand to starting position. Repeat 5 times.
Exercisescopyrightof Always consultyourphysical therapistorphysicianbefore startingexercisesyouareunsureofdoing.
when she received her own foot injury in college. She received her Doctorate from SimmonsCollege in2013.Duringhertime at Simmons she was a member of the tennis teamandqualified for theNCAAs 3years inarow.Sincehergraduationshe hasattainedmanyadvancedcertificates includingherOrthopedicsSpecialty(OCS) from the American Board of Physical Therapy Specialties in 2017. Katy also attended a 1 year intensive fellowship at the Institute of Orthopedic Manual Therapy receiving her IOMT Level 1 Certificate in2015.Herothercontinuing education includes management of the overheadathlete,KinesioTape,advanced massage therapy techniques,Functional MovementScreensandmuchmore.Katy isdriven toprovide theutmostexcellence ofcareforherpatientsandwork together to restore function to pre-injury status. In her spare time, Katy continues to be an active tennis player, playing in USTA leagues. While studying abroad in Barcelona, she became well versed in speaking Spanish.
Patient Success Spotlight
Katy Coughlin has been with Bay State Physical Therapy since 2013. Katy has been a clinic manager in Brockton for over 4 years and has enjoyed practicing in a diverse cultural and socioeconomic area. She is very excited to transition to her new role as a managing partner in Providence, Rhode Island and serve her newcommunitywell.Katy looks forward to bringing her skills and experience to Bay State Physical Therapy’s first clinic in Rhode Island. Katy developed a passion for Physical Therapy in high school that intensified STAFF SPOTLIGHT Kathleen Coughlin, PT, DPT, OCS
GreghasbeenapatientatBayStatePhysicalTherapyat theStoughtonYMCA for many years with various orthopedic injuries. Due to his previous success with Bay State Physical Therapy, it was a no-brainer for Greg to return to Stoughton for treatmentwithhis recentshoulderpain.Greghasbeenworking with his physical therapist Amanda throughout his courses of treatment and couldn’t be happier with the care he has received. His treatment sessions have focusedonmobility,manual therapy,andstrengthening togethimback to doing the things he loves. Greg states: “Prior to PhysicalTherapy, I thought I was going to need surgery because my shoulder hurt so bad, but now I don’t need to! I have even been able togetback tomygym routineandhavealmostnopainwithmyactivities throughout the day.”
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