FoundationTherapy_3 Simple Steps to Beat Aching Shoulders

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INSIDE: 3 Ways to Avoid Carpel Tunnel Syndrome • FREE Shoulder Pain Workshop • Staff Spotlight • Tasty Recipe • Patient Success Spotlight

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FT FIRST You no longer need a referral for Physical Therapy! Come see us and take hold of a changed life, today!


Do you find your shoulders aching at the end of the day or when having to reach for items? 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. 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. 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 at (940) 683-5575. We will help get your shoulders feeling limber, stronger and allow you to get back to life without pain!

Return to a pain-free life: Call to schedule your appointment today!


3.Stretchyourchestandshoulders. 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 at (940) 683- 5575 or visit

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 ligamentsthatformtheceilingofthetunnel. 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 toyour thumbandfirst twofingerscanbecome compresed.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, thegoodnews is that thiscanbepreventedand

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 otherhand.Withyourarmoutstretched,gently stretchyourfingersbackuntilyoufeelagentle pulling in your hand and wrist. Hold this for 15-30secondsand repeatonbothsides for3 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.

Foundation Therapy In The Community

Tuesday, March 24th | 6:30-7:30pm 1116 Halsell Street, Bridgeport, TX 76426 Do you have shoulder pain with any of the following day to day activities... NEXT WORKSHOP: SHOULDER PAIN Are you looking for permanent relief of your shoulder pain without more medications, injections, or unnecessary surgery? If you answered ‘YES’ to any of the above and are having shoulder pain with day to day activities, then the Shoulder Pain Workshop may be right for you. And remember, it is FREE. Our shoulder pain specialists can help you return to a pain-free life. Seating is limited. Register today on our website at • Reaching overhead? • Reaching in the back seat? • Reaching behind your back? • While sleeping?


Last month, we hosted a Back Pain and Sciatica Workshop and had a great time meeting new faces. Our goal was to provide information on how to manage back pain and sciatica without medications, injections, or unnecessary surgery. Thank you to everyone who attended!


Staff Spotlight

Exercise Essentials Try this simple exercise to keep you moving.

vertigo conditions and neurological diagnoses. She has been a Certified Clinical Instructor since 2010, and has mentored more than 20 PT/PTA students and many new graduate therapists. Kelli joined Foundation Therapy in January 2019. She felt a strong pull toward FT’s one-on-one treatment approachanddesiretobean impact on the local community. Her values align with the mission and vision statementofproviding individualized care, assisting others to reach their maximumpotential,andencouraging an environment for success. She takes pride in helping her patients return to a pain-free way of life. Kelli enjoys spending time with her family,“footballSaturdays,”watching storms roll in, playing cards, out– shooting her husband at the firing range, kayaking, vacationing in the mountains, and a good West Texas sunset.

Stretches Shoulders

Pectoralis Doorway Stretch

Kelli Smith, Supervising Clinician/ Physical Therapist Kelli grew up in Paradise and graduated from Angelo State with her Master’s in Physical Therapy in 2007.Shespent11years inahospital- based outpatient clinic, advancing fromastaffphysicaltherapisttoClinic Coordinatoroftwosatellitefacilities. Shehasworkedprimarily inoutpatient orthopedics,butalsohasexperience in home health, skilled nursing, and acutecare.Shehaspursuedadditional continuingeducationthroughmultiple manual therapy courses, dry needle training, treatment of vestibular and

Whilestanding inadoorway, place your arms downward on the doorframe and lean inuntilastretch is feltalong the front of your chest and/ or shoulder. Hold for 20 secondsandrepeat4 times.

FT First

Patient Success Spotlight

On a scale of 1 to 10, I give a 10!”


"I couldn’t use my left arm at all. I had surgery and went through the therapy process. Chris and his PT’s were very experienced and thorough throughout the process of recovery. On a scale of 1 to 10, I give a 10 and would refer anyone in need of physical therapy to Foundation Therapy. Thank you again, Chris and Staff." – D. N.


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