Health & Fitness Newsletter by Kinect Physical Therapy
Health & Fitness The Newsletter About Your Health And Caring For Your Body
“Reach Out For Real Pain Relief!” 3 WAYS 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)
Inside: •3 Ways To Beat Achy Shoulders • Top 3 Ways to Avoid Carpal Tunnel Syndrome
• Outstanding Patient Results
• Start The New Year Right
Health & Fitness The Newsletter About Your Health And Caring For Your Body
TOP 3 WAYS TO AVOID CARPAL TUNNEL SYNDROME | OUTSTANDING PATIENT RESULTS | START THE NEW YEAR RIGHT
“Understand The Anatomy Of Your Shoulder To Gain Pain Relief! ” 3 WAYS TO BEAT ACHY SHOULDERS
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 musclesstrong,youhelpguideyourshoulder joints, lessening thechance 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 a sitting or standing position, 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.
www.kinectpt.net
Look inside to learn more about our programs and say hello to a healthier you by returning to a pain-free, active lifestyle!
Outstanding Patient Results
“J.Dillioncame intotheChandlerclinicafraidtogoanywhere byherself incaseshe fellanddidn’t feelconfident ingoing places without someone to assist her. Nicole and Kelsey worked hard with her and now she is able stand without support for a full minute. J. Dillion stands and sits down morequickly,walksamongstrangerswitha little lessstress and her leg strength has improved greatly! ” Now she is able to stand without support for a full minute! “Sincecoming toKinect, Icannowwalkwithouta limpand I have less pain while sitting. All in all, I feel pretty much back to normal! Thanks for all you do!” - K. Baldwin I can now walk without a limp!
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Start The New Year Right With Kinect PT! SCHEDULE YOUR FREE CONSULTATION TODAY!
Start the new year off right and get on the track to better health and activity. The therapists at Kinect Physical Therapy will help you regain range of motion, strength, balance and coordination resulting from pain in your shoulders, back, neck, hips or knees. Accomplish your resolutions with a safe and conservative treatment that gets results, we can help to strengthen and increase your mobility, while decreasing pain. Our goal is to empower you to actively manage your pain without the need for more costly, invasive, and potentially harmful treatments. We will get you back to living the life you deserve. Call our clinic nearest you today for your free consultation.
www.kinectpt.net
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. While 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 three 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, then 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. Why You Need To Come In For A FREE Check-Up: � Move without pain Think Kinect FIRST: Giving The Gift Of Health
www.kinectpt.net
Our Therapy Services
• Low Back Pain • Cervical Pain • Shoulder Pain • Knee Pain • Herniated/Bulging Disc • SI/Pelvic Pain • Arthritis • Sprains and Strains • Fractures
• Tennis Elbow • Rotator Cuff Injuries • Impingement Syndrome
� Sit for long periods comfortably
� Bend and move freely � Balance confidently and securely
• Balance Disorders • Difficulty Walking • Deconditioning • Muscle Weakness • Vertigo • And Many More!
� Walk for long distances � Live an active and healthy lifestyle
We are your therapists for life! We want you to stay healthy so all your check ups with us are FREE. Just call our clinic and schedule.
www.kinectpt.net
SAN TAN VALLEY 480.568.4580
MESA 480.833.2778
CALL TODAY!
CHANDLER/SUN LAKES 480.802.8730
GLENDALE 623.934.1154
WHAT ARE YOUR RESOLUTIONS FOR 2018? NOWIS THE TIME FORRESOLUTIONS
1. Be purposeful in everything you do. In everything you do, be focused and strive for purpose in your daily activities. Walk with purpose and people are more likely to respect your time; talk with purpose and people are more likely to listen to you. Make changes today, not tomorrow. If something is important enough to point out a need for change, why wait? 2. Resolve not to be mediocre, even in how you eat. Use the freshness of the new year as an excuse for avoiding mediocrity. This can be a challenging task because industry markets products and services to the lowest common denominator.
Junk food is marketed to the lowest common denominator. Fast food, for example, is produced cheaply and sold cheaply. Sitcom television is geared toward the masses. The people who produce sitcoms even provide a laugh track so that you’ll know when most people laugh. Give yourself an upgrade. Resolve to distance yourself from average. 3. Schedule exercise and stretching. Exercise is more effective when it is regular and systematic. It can be difficult to schedule exercise unless time is pre-committed. If you need help with exercise or if you have pain that is holding you back, contact us at Kinect Physical Therapy and we can help you meet this resolution.
4. Mend fences and help others resolve issues. Call, or better yet, visit the person with whom you want to make peace. Use this exact wording: “I feel bad about what’s happened between us and want to take responsibility for everything. I’m sorry about the past and I’m going to be a better person for you in the future.” Whethertheotherpartyacceptsyour apology, rebuffs you or otherwise tries to continue the conversation, do not pursue the topic. Allow them to respond, then gracefully end the meeting or phone call. Give the person time to think about what you said.
www.kinectpt.net
“Don’t Carry All The Baggage On Your Shoulders! ” EASY EXERCISES FOR SHOULDER PAIN RELIEF
If you are experiencing shoulder pain and don’t find the tips below helpful, call and schedule a Free Consultation with one of our specialists who can further assist you in getting back to a pain free life.
The most obvious benefit of shoulder exercise is improved strength. These exercises target several of the major upper body muscles including the deltoids, trapezius, triceps, serratus anterior and the upper portion of the pectoral muscles. These exercises are particularly important for those who tend to lack upper body strength. Although you don’t really need to worry about it now, as you age you begin to lose muscle and it could eventually be difficult to lift something as small as a can of soup above your head. It’s important to continue to do shoulder exercises throughout your life to help maintain your health and independence.
PEC STRETCH - WALL How it’s done:
Place your forearm against the wall with arm at shoulder height. Twist away from the wall. You should feel a stretch across your shoulder and chest. Repeat 6 times.
SIDELYING EXTERNAL ROTATION How it’s done: Lie on side, hand on stomach. Rotate hand up toward the ceiling 8 times.
CALL TODAY FOR MORE ASSISTANCE!
SAN TAN VALLEY 480.568.4580
MESA 480.833.2778
CHANDLER/SUN LAKES 480.802.8730
GLENDALE 623.934.1154
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