HEALTH & FITNESS The Newsletter About Your Health And Caring For Your Body
“Enjoy Life Without Shoulder Pain!” 3WAYS TO BEAT ACHY SHOULDERS
Do you find your shoulders aching at the end of the day or when having to reach for items? Why your shoulders hurt 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. (continued inside) LOOK INSIDE FOR A FREE PHYSICAL THERAPY SCREENING!
• 3 Ways To Beat Achy Shoulders • The Top 3 Ways To Avoid Carpal Tunnel Syndrome
• See What Our Patients Have To Say • The Ideal Protein Weightloss Method
HEALTH & FITNESS The Newsletter About Your Health And Caring For Your Body
“Get Back To Everyday Activities Pain Free!” 3WAYS TO BEAT ACHY SHOULDERS
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. We will definitely get your shoulders feeling limber, stronger and allow you to get back to doing life’s everyday activities pain free.
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. 2. Strengthen your rotator cuff muscles – By keeping your rotator cuff muscles strong, you help guide your shoulder joints, lessening 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.
Look inside to learn more about our programs and say good-bye to inactivity and return to a pain-free, active lifestyle!
The Top 3 Ways To Avoid Carpal Tunnel Syndrome 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 simptoms, call us today to speak with one of our specialists. Catch CTS early and treat it before nerve damage occurs.
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.
Do you want a natural solution to improving your health? Gain your freedom from pain medication and avoid costly surgery with physical therapy!
We can help you: Naturally relieve stiffness and swelling. Prevent aches and stiffness. Be more active with your friends and family.
Have more energy. Feel better at work.
Mention or Bring in This Coupon Today For a FREE Shoulder Pain Screening
Offer valid for the first 25 people to schedule. Expires 08-30-17. CALL TODAY: (316) 283-7187
Patient Results I recommend anyone to come here for the help and treatment they need! “Before therapy, I was in a lot of pain. It hurt to do anything with my shoulder. I went to two different doctors before having surgery on my
The care I received from APT & their entire staff is top shelf! “Having been through two car accidents in the past year, I came to Advanced at the recommendation of my doctor. I was dealing with neck and shoulder pain and was dramatically limited in what I could do at work and home. Not interested in pain meds, PT was an acceptable route for me. The care I received from Advanced: their entire staff was top shelf! As I leave today, I am already back at the gym and enjoying life more fully, once again! Thanks to all who cared for me.” - M.J.
I am pain free! “Before therapy, I had pain stretching my arm up high, putting my hand up behind my head and there were other motions that would be as painful. Since therapy, I am pain free! Jake has helped me so much in knowing what exercises to do to help strengthen my shoulders. I am most thankful for all the help APT has given me.” - J.K.
left shoulder. Since surgery and therapy, I regained the mobility and most of all my strength back. I am very pleased and satisfied with APT. I recommend anyone to come here for the help and treatment they need.” - T.S.
Catulatis to C Higgs and Pam Weav ! They have won aVisa gift card just for wearing their APT t-shirt. You can be our next winner! Just wear your APT t-shirt to therapy or around town. Catulatis d Pam Weav !
You have probably had a chance to meet our front desk. Ashley Geor and gia. Ashley Shilts is our new patient benefit rep. She was recently married in October of last year. Ashley and her husband Sam, live in Moundridge and are happy to be expecting their first child coming this fall. Georgia Berning is our new receptionist, she and her husband, Spencer have been
Wear your t-shirt around town and if we see you, we will enter your name into the drawing!
You can feel Better! No referral needed. Just give us a call to schedule an appointment. 316-283-7187 Newton / Hesston Locations
married for nearly two years and live in Newton. Georgia enjoys spending her time working on their new house and running her photography business. Please welce the gls and let them kn a lile abt yrself.
Why “ Aquatic physical therapy? ”
For patients who are in pain and are weakened due to an injury or disability, aquatic therapy offers the perfect solution to begin treatment. The natural buoyancy of water reduces stress on the body and helps patients exercise easier with less pain. Plus, the natural pressure of water reduces joint and soft-tissue swelling and provides enough resistance to strengthen the muscle. An aquatic therapy plan of care can help a patient achieve: • Improved balance and coordination • Patients do not need to know how to swim • less pain with normal, everyday activity • Improved endurance throughout the day • Greater ability to perform the activities that matter most to you • All insurances accepted “After completing aquatic therapy atAdvanced Physical Therapy, I’ve never felt better. I am able to do so much more. I ammore independent now and able to do more activities like I use to thanks toAdvanced Physical Therapy.” - S.W.
Hesston Location: (620) 327-3482
Newton Location: (316)283-7187
Call us today to schedule an appointment.
www.aptnewton.com Hesston (620)327-3482 701 S. Main • Hesston, KS
www.aptnewton.com Newton (316)283-7187 2311 S. Kansas Ave. • Newton, KS
Exercise Essentials Try these pain relief exercises:
Eating Right Never Tasted So Good! GRILLED GREEN BEANS RECIPE
Great For Shoulder Pain
SCAPULAR RETRACTION Squeeze shoulder blades together and down- hold for 3 seconds. Repeat 10 times.
Ingredients: • 2 pounds fresh green beans, ends trimmed • 2 tablespoons extra virgin olive oil • 1/2 cup Marcona almonds • 1/2 cup shaved Parmesan cheese
For the Orange-Shallot Dressing: • 3 tablespoons fresh orange juice • 2 tablespoons minced shallot • 1 teaspoon Dijon mustard • Pinch of kosher salt and ground black pepper • 3 tablespons extra virgin olive oil
Great For Tight Muscles
PRONE THORACIC EXTENSION Squeeze shoulder blades together and lift head and shoulders off table. Repeat 10 times
DIRECTIONS: Make the Green Beans: Heat grill for direct grilling over medium-high heat. Toss beans with oil and place in grill basket. Grill 6 to 8 minutes or until beans are lightly browned and tender-crisp, stirring occasionally. Meanwhile, make Orange-Shallot Dressing: In small bowl, whisk together orange juice, shallot, mustard, salt and pepper. While whisking, slowly drizzle in oil until all oil is incorporated. Serve green beans sprinkled with almonds and cheese, and drizzled with Orange-Shallot Dressing.
WIN A VISA GIFT CARD Whoever has the most “check in’s” at Advanced Physical Therapy in Hesston or Newton on Facebook wins a Visa giftcard. Check in today!
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2311 S. Kansas Ave. Newton, KS 67114Page 1 Page 2 Page 3 Page 4 Page 5 Page 6
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