Health & Wellness Newsletter by Preferred Physical Therapy Associates, Inc.
NEWSLETTER Health & Wellness Newsletter (954) 360-7779 PERSISTENT SHOULDER PROBLEMS? DON’T LET YOUR POSTURE PAIN YOU
INSIDE: • Common Posture Errors • Patient Success Spotlight • Easing the Strain on Your Feet: Physical Therapy for Plantar Fasciitis
(954) 360-7779
Health & Wellness Newsletter
DON’T LET YOUR POSTURE PAIN YOU NEWSLETTER
Whether you have shoulder pain or have been suffering for a long time, seeing PTs & OTs at Preferred Physical Therapy can help you return to a more active and pain-free life. Give us a call at (954) 360-7779 today!
Do you have a daily struggle with your shoulders? Do normal tasks, such as sitting at your desk, bending down to grab a fallen item, or standing to cook dinner, cause a flaring pain between your blades or in the tissues between your shoulders and neck? Chances are, this discomfort could be due to your posture. If you believe your stance could be contributing to your shoulder pain, call Preferred Physical Therapy to schedule an appointment and discuss your treatment options.
making them a common area of complaint. Many patients who seek out physical therapy for their shoulder pain have a condition referred to as “shoulder impingement.” This happens when your rotator cuff tendons press on your “coracoacromial arch,” or the arch of your shoulder. When this happens, you may experience pain when sleeping in certain positions, reaching for something, or moving your shoulder in circular motions. Poor posture is the most common cause of shoulder impingement, but other causes could be related to: • Osteoarthritis • General weakness in the shoulder • Compression, due to trauma • Repetitive reaching movements
TREVOR MEYEROWITZ RPT/CEO/Owner
How does improper posture affect the shoulders? Shoulders are a common pain area for poor posture. When we slouch, hunch, or lean forward too much, our muscles and tendons are being pulled in ways that they are not used to, thus causing inflammation and pain.The shoulders take the brunt of this pull,
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COMMON POSTURE ERRORS
Left untreated, poor posture in the shoulders can lead to long-term effects, such as tendinitis,nerveconstriction,orevenspinemisalignment.Posture isalsoacontributing factor to kyphosis, or “postural hunchback,” in which the shoulders and neck become abnormally curved. Some common errors in posture (and how to fix them) are: 1. Slouching in a chair. – Slouching in a chair is a bad habit to get into, especially if you work at a desk job. The strain increases tension on the muscles, which will eventually cause pain. The best way to avoid this is to get into the habit of sitting correctly (upright, legs uncrossed, feet flat on the ground, legs a few inches away from seat of the chair) every day.This may not be easy at first, as your body may not be accustomed to the way it is supposed to sit. Try out some of these exercises to help correct your slumped stance and strengthen your natural posture: • Bridges • Back extensions • Planks 2.“Textneck.”– The term “textneck” iscolloquial;however, itdescribesaposition in which thehead is tilteddownwardand theshouldersarehunchedover (as ifsomeone was looking down at a phone screen and texting.)This is also commonplace in desk jobs, as many people will experience “text neck” when hunching over their keyboards orsorting throughfiles.Thiscouldbeasignofa tightchestandweakupperback,and overtimethisposturecouldworsen intoroundedorhunchedshoulders.Someexercises to help correct your “text neck,” and strengthen your upper back and shoulders are: • Chest stretches • Pull-ups • Seated rows 3.Roundedshoulders.– It iscausedwhen theshouldersareroundedforward, instead of back, and the head and chest are slouched forward. To figure out if you have a “mom posture” stance, stand in front of a mirror and let your arms hang naturally. If your knuckles face more toward the front, instead of to the sides, you may have roundedshoulders.Daily tasks thatmaycontribute to thisarebendingdownrepeatedly
throughout theday (much likeamomdoes topickupa toddlerorcleanup their toys), sitting forprolongedperiodsof time,carryingheavyobjects,drivingavehicle,orusing a computer. Some exercises you can do to strengthen your shoulders and back, and correct this posture error are: • Seated Rows • Planks • Bridges How therapy helps: Our physical and occupational therapists at Preferred Physical Therapy are dedicated to helping you achieve your highest level of physical ability. Wewill thendetermine thebestcourseof treatment foryourneeds,andwewillassist you in thenecessaryexercisesand therapies thatwilleaseyourbody into its intended stance once again. Don’t let the weight of your shoulders hold you down – if you are experiencing shoulder pain, contact us today to set up a consultation. We’ll get you victoriously waving your arms around in no time! Sources: https://www.medicalnewstoday.com/articles/318556.php https://mayoclinichealthsystem.org/hometown-health/speaking-of-health/poor-posture-can- cause-shoulder-pain https://www.nhs.uk/live-well/exercise/common-posture-mistakes-and-fixes/ http://theconversation.com/health-check-can-bad-posture-give-you-a-hunchback-56068
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APPLE PIE INGREDIENTS • 1 cup all-purpose flour • 1/2 tsp salt
• 1/4 cup butter (chilled) • 3 tbsp water (ice-cold) For the Filling: • 2 cups Granny Smith apples • 2 cups Gala apples
• 1 tbsp lemon juice • 1/4 cup brown sugar • 2 tbsp granulated sugar • 1 1/2 tbsp all-purpose flour • 2 tbsp butter
DIRECTIONS In a large mixing bowl, combine the flour and salt. Cut in the chilled butter. Sprinkle in the ice water into the mixture, 1 tablespoon at a time, mixing with a fork after each addition. Using your hands, form the dough into a ball. Roll the dough into an 11-inch circle between two sheets of plastic wrap coated with cooking spray. Place the dough in the refrigerator for 30 minutes so it becomes slightly firm and uniform. Preheat the oven to 425 F. Remove the top sheet of plastic wrap from the pie dough. Turn the dough over into a 9-inch pie plate coated with cooking spray, and remove the remaining layer of plastic wrap. Using your fingers, press the dough into the pie plate and flute the edges. In a large bowl, toss the apples with lemon juice. In a separate bowl, combine the remaining sugars and flour. Combine the sugar mixture with the apples and toss the mixture lightly with a fork. Pour the apples into the pie crust. Cut the remaining butter into small pieces, and distribute the butter pieces over the top of the pie. Bake at 425 F for 10 minutes, then turn the heat down to 350 F and bake an additional 30 minutes. Source: https://www.thespruceeats.com/healthy-apple-pie-2238542
Limited to the first 25 callers. Expires 03-28-20 (954) 360-7779 CALL TO SCHEDULE TODAY!
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Patient Success Spotlight 9 5
EASING THE STRAIN ON YOUR FEET: PHYSICAL THERAPY FOR PLANTAR FASCIITIS 6 8 4 5 1 7
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Gave me back much of my range of motion! “I have had such a positive experience at Preferred Physical Therapy! The first time I walked through the doors of Preferred Physical Therapy I was in so much pain and had very little range of motion in my arm. The therapists at PPT were calm and relaxed and the techniques they used help alleviate much of my pain and gave me back much of my range of motion after just one session! I’m continuing my treatments and am getting better, stronger and back to my normal healthy self more quickly than I could ever imagine possible. I HIGHLY recommend this facility!” - P.S. (Actual Google Review) 7 9 3 8 5 9 4 3 5 1 2
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Like many physical ailments, plantar fasciitis typically forms from physical exertion. A lot of people tend to develop plantar fasciitis when they are engaging in physical activity more often than usual, or when they are spending an abnormal amount of time on their feet compared to their average daily routine. Physical therapy is a common treatment for plantar fasciitis. At Preferred Physical Therapy, we offer several advanced methods and modalities to treat your pain and relieve inflammation. Your treatment plan may consist of any combination of the following: • Laser Therapy, Ultrasound & E-Stim. • Instrument assisted soft tissue mobilization. 4 6 9 8 1 6 4 5 6 8 3 1 6 2 8 7 3 3 6 http://1sudoku.com
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• Radial shockwave treatment. • Stretching fascia and muscles. • Kinesiotaping. • Gait analysis. • Footwear recommendations. • Joint mobilization
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FREE COMPUTERIZED GAIT SCAN WITH DETAILED REPORT ANALYZING FOOT MECHANICS CALL TO SCHEDULE TODAY! (954) 360-7779 For more details, look on our website at www.pptFL.com If you begin to notice pain in your heel or foot as you participate in more activities, don’t hesitate to contact Preferred Physical Therapy for assistance. We’ll provide you with an individualized treatment plan based around your specific needs, so you can get back to doing the activities you love as quickly as possible! 3 2 6 1 6 5 7 8 4 8 3 5 4 9 4 8 3 2 http://1sudoku.com
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Play on your mobile these puzzles and find their solutions by flashing the codes below : n° 315825 n° 329837 n° 3996 n° 34745 The object is to fill all empty squares so that the numbers 1 to 9 appear exactly once in each row, column and 3x3 box, and the sum of the numbers in each area i qual to the clue the area’ top-left corner.
Limited to the first 25 callers. Expires 03-28-20 n° 329149
n° 312259
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