NEWSLETTER Health &Wellness
3 WAYS TO BEAT THOSE ACHY SHOULDERS ENJOY DAILY LIFE WITHOUT PAIN
Do you find your shoulders aching at the end of the day or when having to reach for items? You’re not alone, see more about how we can help you beat those achy shoulder in this month’s newsletter! (continued inside)
NEWSLETTER Health &Wellness
Your shoulders have to move through an incredible 180 degrees of motion, while still maintaining stability and strength. The shoulder joint acts like a ball in a very shallow socket that is part of the shoulder blade. Some of the most important muscles in the rotator cuff are actually the smallest. The rotator cuff is made up of 4 muscles that are small, but vital to keeping the ball stable in the socket. When these muscles are weak or injured, the ball can jam up into the socket of the shoulder blade, causing inflammation and pain. Try these simple actions to improve the health of your shoulders and alleviate that nagging ache or sharp pain for good: 1. Sit up tall! – The number one reason for repetitive injury and pain in the shoulders is poor posture. When the ball moves forward in the socket, the rotator cuff becomes vulnerable to injury! There is less space for the muscles which can then get “pinched.” The muscles are also overstretched, making them weaker. 3 WAYS TO BEAT THOSE ACHY SHOULDERS ENJOY DAILY LIFE WITHOUT PAIN (continued from outside) INSIDE : • The Top 3 Ways to Avoid Carpal Tunnel Syndrome • Staff Spotlight
• Healthy Recipe • Positive Patient Results
the chance for injury and inflammation to occur. A simple exercise to perform is while sitting or standing, keep elbows at your side bent to 90 degrees and thumbs up. Push your hands out like opening a newspaper. Repeat 10 times. 3. Improve your scapula stability – The shoulder blade makes up an important part of your shoulder complex. It has many different muscles attached to it, pulling at just the right time for proper shoulder movement. Improve the shoulder blade muscles by frequently firing them. In sitting or standing, drop your shoulders slowly down and back. This wakes up those important muscles which help guide the shoulder blade when using your arm. Perform 10-15 repetitions, holding the contraction for 5 seconds frequently throughout the day. By working on these 3 simple actions, you can dramatically improve the performance and feel of your shoulders. If your shoulders feel weak, achy, or painful give us a call today. The qualified therapists at Willow Physical Therapy will get your shoulders feeling limber, stronger and allow you to get back to doing life’s everyday activities pain free.
2. Strengthen your rotator cuff muscles – By keeping your rotator cuff muscles strong, you help guide your shoulder joints, lessening
POSTERIOR SHOULDER STRETCH Sit or stand with good posture. Reach across your chest. Use your other arm to pull a little bit further. Repeat 7 times on both sides. Stretches Shoulders www.simpleset.net Try this movement if you are experiencing shoulder pain. EXERCISE OF THE MONTH
The Top 3 Ways to Avoid Carpal Tunnel Syndrome
Carpal Tunnel Syndrome (CTS) is a very common occurrence, especially in those that are at a computer all day. The carpal tunnel is in your wrist and made up of bones of the hand and ligaments that form the ceiling of the tunnel. With typing, pressure is frequently put on the wrists and base of the palm. In addition, the frequent use of the tendons that glide through this area, during typing can cause the tendons to become irritated and swollen decreasing the space in the tunnel. Your median nerve, which supplies sensation and muscle control to your thumb and first two fingers can become compressed. This is why with CTS, many people first experience tingling or numbness in the thumb and first two fingers. While this can be a sign of nerve compression, the good news is that this can be prevented and even reversed quite quickly. Seeing a physical therapist right away is essential, but here are some tips you can do in the meantime: 1. Stretch your wrists and hands - Stand up and grab the tips of your fingers with the other hand. With your arm outstretched, gently stretch your fingers back until you feel a gentle pulling in your hand and wrist. Hold this for 15-30 seconds and repeat on both sides for 3 times. Do this frequently throughout the day. 2. Improve your posture at work - If you slouch at the keyboard, this puts the neck in a bad position and can put more pressure on your wrists, decreasing blood flow to your hands. Sit tall and have your keyboard slightly lower than the level of your elbow. 3. Stretch your chest and shoulders - Improving your shoulder and chest mobility increases the circulation in your hands.The better your circulation, the less inflammation can build up in the hand and wrist. CTS is a condition that you can prevent with these tips. However, if you start to notice the tingling, numbness or weakness in your hand, see a physical therapist right away. It is much better to catch CTS early, than after nerve damage has occurred. If you feel that you might be experiencing CTS or know someone with these symptoms, call us today to speak with one of our specialists.
Kevin is a traveling P.T. Kevin was born and raised in Indonesia. He is the youngest of three kids. Kevin’s family moved to the United States in 2002, he was 16 years old at the time. He went to Skyview High school in Vancouver, Washington; where he obtained his diploma. In 2015 Kevin graduated from Pacific University in Oregon. He then spend two years working in outpatient Ortho and sports in the Portland, Oregon area. After that he became a traveling P.T. and has traveled to Washington, Oregon, Texas, Louisiana, Tennessee and now Alaska. Kevin is looking forward to exploring all that Alaska has to offer. He is also trying to experience the Alaska life,( living in a dry cabin)! Willow Physical Therapy would like to Welcome Kevin Pust to the team!
We Have Moved! 544 4th Ave. Suite 102 Fairbanks, Alaska 99701
Chicken & MushroomMarsala HEALTHY RECIPE
• ¼ tsp kosher salt • ¼ cup all-purpose flour
• 3 tbsp extra-virgin olive oil • 8 oz cremini mushrooms • 8 oz shiitake mushrooms • ½ cup chopped yellow onion • 1 tsp fresh thyme leaves • ½ cup Marsala • ½ cup unsalted chicken broth • ½ tbsp butter
INGREDIENTS • 4 chicken breast cutlets • ½ tsp ground pepper
Season chicken with ¼ teaspoon each with pepper and salt. Place flour in a shallow dish and dredge the cutlets in it, pressing gently to fully coat. Heat 1 tablespoon oil in a large skillet over medium-high heat until shimmering. Add half the cutlets and cook until lightly browned, 2 to 3 minutes per side. Transfer to a plate. Repeat with 1 tablespoon oil and the remaining cutlets. Cover to keep warm. Add the remaining 1 tablespoon oil and creminis to the pan; cook, stirring occasionally until tender, 4 to 6 minutes. Transfer to a bowl. Add shiitakes to the pan and cook, stirring occasionally until tender, 4 to 6 minutes. Transfer to the bowl and season with the remaining ⅛ teaspoon salt. Add onion, thyme and the remaining ¼ teaspoon pepper to the pan; cook, stirring often, until the onion is translucent, 2 to 3 minutes. Return the mushrooms to the pan. Stir in Marsala and broth, scraping up any browned bits. Simmer over medium heat until slightly reduced, about 2 minutes. Remove from heat and stir in butter. Serve the chicken topped with the sauce.
8 Nutrition Tips for A Healthy Summer
Summer weekends at the beach, backyard barbecues, and outdoor dinners are finally here, but these gatherings are often loaded with high- calorie pasta salads, chips, ice cream, cocktails andbeers.Enjoyyourwarmweather favoriteswhile keeping your nutrition in check with the tips below. 1. Drink green tea instead of sweet tea. Green tea has a natural component that helps speed up your metabolism. Skip the box tea and opt for the brew-it-yourself with boiling water and a tea-bag-type tea. 2. Serve seafood. Summer is the ideal time to get the freshest catch from your local grocer. Grill salmon, tuna, lobster,steamerclams, andcalamari for a low-calorie, protein-packed lunch or dinner. 3. Don’t skip breakfast. When you wake up in the morning, your body is running on fumes. Eating
a breakfast with protein, carbs, and healthy fat kicks your metabolism into high gear and provides energy for the day. 4. Enjoy summer fruits and veggies. It’s easy to sink into a vegetable rut, eating the same boring veggies week after week, but with summer comes fresh choices. Including amixof in-season colorful veggies in your meals gives your body a nutrient kick. 5. Snack at work. Bring snacks to work and graze throughout the day. When you eat more often—five tosix timesperday—you’re far less likely toovereat and more likely to stay energized. 6. Hydrate often. The summer heat makes you more susceptible to dehydration. Start off your day by drinking two glasses of water and keep drinking at each meal, as well as before and after
yourworkout, tostayhydrated.Carryawaterbottle with you as a reminder to stay hydrated. 7. Recover with a post-workout shake. After exercising, blend your favorite summer fruits and a scoop of whey protein into a shake to kickstart the muscle-building process, help your body recover from training, and boost your energy levels. 8. Pre-plan your meals. You plan your weekend getaways and activities for summer. Why not your meals? Make it easy by preparing all of your food on Sunday so that you have enough meals for the week. The best part: You’ll save money.
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