Protecting Your Shoulders: Use It or Lose It!
You can certainly ease problems associated with shoulder injury through medical attention and physical therapy. However, protecting your shoulders in the first place is always the best strategy. Make sure your posture is the best it can be at all times, whether it’s while you’re relaxing in your favorite chair, standing in line, hitting the gym, or working long hours at your desk. Think “up and back,” because letting theweight ofyourhead and trunk rest forward puts pressure in all the wrong places, including your shoulders. Positioning yourself before sleep is also crucial; resting on your favorite side when the weight is on your shoulder can definitely create shoulder impingement over time. Avoid any positions where your arm is over your head while sleeping. You’ll additionally reduce wear and tear on your shoulders by being more mindful of how you use them. Does your job or sport absolutely require repetitive lifting, reaching, orswinging? If so, it’s helpful to get coaching from a physical therapist -- or even an actual coach -- about howto reduce the strain onyourshoulders byshiftingyourpositioning and using correct technique.
4 5 1 Alongwith placingyourbodymore efficientlyto perform tasks, it’s also helpful to strengthenyourshouldermuscles for light but frequent daily chores, aswell as strenuous, repetitive motions.Tryto do a combination of some basic exercises a few times a week, in order to strengthen a range of muscles, including those in your rotator cuff region. Doingwall push-ups–essentiallya standing push-up inwhichyou “lift off” from thewall ratherthan the floor–is one classic option. Secondly, considerbuying resistance bands,which are inexpensive and portable. Attach them to a doorknob and pull them toward you, holding for a few seconds with each repetition. Do these reps in groups of five, two or three times a day. Lastly, don’t forget that classic “chairpush-ups,” inwhichyourarms do the work of lifting off the chair, are great for toning shoulder muscles. Ifyou have questions about an aching shoulder oryou’re wondering if you are setting yourself up for injury, give us a call to speak with one of our physical therapists today.Your shoulders will be happyyou did! 2 1 7 7 3 6 5 9 5 2 1 9 6 5 1 8 6 5 7 3 8 7 8 1 4 http://1sudoku.com n° 315825 - Level Hard
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Exercise Essentials
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LEVATORSCAPULAESTRETCH Graspyourarmontheaffectedsideand tiltyourheaddownward intothearmpit. Use your opposite hand to guide your head further into the stretch. Hold for 30 seconds. Repeat 3 times.
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Call Iberia Sports & Rehabilitation at 337.367.3331 to schedule your appointment today!
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