Kinect: Strengthening Shoulders

Health & Fitness The Newsletter About Your Health And Caring For Your Body STAFF SPOTLIGHT: SHAUN KOTH, PT

Shaun is the clinic director of Kinect’s Glendale location. He was born, raised and educated in Seattle, Washington where he graduated from PT school at the University of Washington in 1994. Shaun has lived in Arizona for 18 years now with his wife, Elizabeth, and three children. He has been an outpatient therapist for 16 years, taking a mostly Maitland-style approach to manual therapy. During his time outside of work, Shaun enjoys spending time with his family, going to church, playing guitar and landscaping. Here at Kinect, Shaun aims to improve his leadership skills, hone the Glendale clinic into a lean machine, and to be the best possible therapist his patients could ever need. What got you into Physical Therapy? I had a very serious ankle injury playing soccer which eventually required extensive rehab. I became interested in the profession from that point, and subsequently had the great fortune of meeting some very experienced therapists at just the right time who encouraged my pursuit of a degree. What’s your favorite injury to treat? I really enjoy working with patients that have shoulder injuries/surgeries, and also patients post total knee replacement. What’s your favorite part of Arizona? The Grand Canyon and Sedona. I met Elizabeth (now my wife) at the Grand Canyon, and proposed to her in Sedona.

What’s your favorite part about Kinect? Communication with candor! I have greatly appreciated the support, training, encouragement and confidence shown in me by everyone I have had the opportunity to work with in the Kinect family! Who is your favorite sports team? There IS NO OTHER SPORTS TEAM, other than the Seattle Seahawks. Laurel and Yanny? I am partial to Laurel and Hardy

Health & Fitness The Newsletter About Your Health And Caring For Your Body

2 SHOULDER EXERCISES TO STRENGTHEN SHOULDERS | OUTSTANDING PATIENT RESULTS | OUR THERAPY SERVICES

“4 Tests To Determine If Your Shoulders Are The Cause Of Headaches.” STRENGTHENING SHOULDERS

Does your neck ache towards the end of the day? Do you often end up with nagging headaches? While you might think it’s only due to stress, it may also be a result of your daily posture. When we use our arms throughout the day, the shoulder muscles get tired. This leads us to use our neck muscles as a substitute. A sure sign of this is when you notice your shoulders rising up closer to your ears. You may also find your spine rounding forward. The sooner our shoulder muscles fatigue, and the more rounded forward we end up, the sooner we notice headaches and neck pain. Think this might be you? Here are 4 BASIC TESTS to try at the end of the day! STARTING POSITION: Sitting at your workstation, your home computer or the dinner table in your normal posture: 1. Try to raise both arms up in front and continue overhead without moving your spine. If you can’t get full shoulder motion or have pain, you probably end up slouched without realizing it. 2. Try to roll your shoulders down and back without moving your spine. If you feel this is difficult to do, your muscles are probably keeping your shoulders elevated. 3. Raise your arms up and out to the side like a “jumping jack” without moving your spine. If you have pain, you probably end up slouched without realizing it. 4. Try to clasp your hands behind your back. Now raise your arms up behind you. If you are unable to raise them very far, you have limited shoulder, spine or chest mobility. NOW REPEAT THE TESTS WHILE sitting up straight and allow the spine to move. Compare the difference in your shoulder motions or pain. If you suffer from neck pain, headaches or shoulder pain, don’t let it linger on and cause more damage. Call us today to speak with your physical therapist, or come on in for a free consultation.

Let the experts at Kinect Physical Therapy help you reduce your shoulder pain. Give us a call at the location nearest you today!

SAN TAN VALLEY 480.568.4580

MESA 480.833.2778

CHANDLER/SUN LAKES 480.802.8730

GLENDALE 623.934.1154

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

I now have full use of my arm and hand!

“When I walked into Kinect for the first time, I could not turn my arm at all. It was difficult to extend my fingers. I now have full use of my arm and hand. I am thrilled with the progress I have made with the help of the remarkable and professional staff at Kinect.They listen, advise, and encourage. I feel confident now that I can continue strengthening on my own, thanks to the guidance at Kinect.” - Lucinda S. “Prior to therapy, I was unable to back my truck into the driveway without painwhen Iturnedmyhead. Iamnowableto lookovermyshoulderwithout any pain. Additionally, I am now able to sit, work and read comfortably.” - Wayne B. I am now able to look over my shoulder without any pain! “Since starting at Kinect Physical Therapy, I have less pain overall. My leg no longer buckles, I am able to lift my dog, and I am no longer taking pain medication!” - Sharon S. I am no longer taking pain medication!

My shoulder has much improved!

“Before I started treatment at Kinect, I had pain in my left side (head and neck) and pain in my left shoulder. My shoulder has much improved, I am now sleeping better on my left side, and am no longer experiencing headaches!” - Barbara D.

THIS COULD BE YOU! Contact us today to schedule an appointment!

SAN TAN VALLEY 480.568.4580

MESA 480.833.2778

CHANDLER/SUN LAKES 480.802.8730

GLENDALE 623.934.1154

2 Shoulder Exercises To Strengthen Shoulders

Lightly push forearms into the wall while sliding arms up. Make sure to keep your back flat. Raise your arms as high as you can without pain while keeping your shoulders down. Do the same when bringing them back down. This trains your body to raise the arms without substituting the neck muscles and strengthen the shoulders. Simpleshoulder andneck rolls aregoodstarting points for getting your joints moving and muscles relaxed which can both help to reduce pain. Of course, self-testing at home is an imperfect way to determine if your headaches and neck pain are coming from poor posture or other shoulder issues. They just show you where your body as limited movement, which may be causing your problems. Handling any problem sooner rather than later, leads to better results and preventing long-term damage, such as arthritis.

We welcome you to schedule a visit with us for a more complete

Why You Need To Come In For A FREE Check-Up: � Move without pain Think Kinect FIRST: Giving The Gift Of Health

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 checkups 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

EXCLUSIVE: AVOID SHOULDER INJURY BY STRENGTHENING THE ROTATOR CUFF

• Do you have pain or swelling in your shoulders? • Do you have difficulty reaching over your head? • Do you suffer from a past injury? If you suffer from pain when you do normal everyday activities, then there is help with the proper treatment plan to get your mobility back!

Understanding the Muscles of the Rotator Cuff

All of these muscles give stability to the shoulder and each has a specific, unique attachment to the upper humerus, or arm. Each muscle works in conjunction with the others to provide the harmony of motion essential for maintaining the muscular stability of the shoulders and preventing injuries such as rotator cuff tendonitis or rotator cuff tears.These muscles work in union with the labrum to keep the shoulder in the best positions kinematically when exercising or participating in sports. Supraspinatus Muscle: This particular muscle inserts on the highest portion of the facet of the greater tubercle of the humerus. This muscle essentially allows for lateral rotation of the humerus and initiates the abduction of the arm. Infraspinatus Muscle: The muscle inserts on the middle aspect of the greater tubercle of the humerus and is innervated by the suprascapular nerve. This muscle serves to laterally rotate the humerus. Subscapularis Muscle: This particular muscle is innervated by the upper and lower subscapular nerves and serves to medially rotate the humerus. Teres Minor Muscle: The teres minor muscle is innervated by the axillary nerve and serves to adduct and rotate the humerus laterally. These four muscles have specific attachments, origins and innervations.

Try these two movements that target the rotator cuff! If you struggle to complete these exercises, contact the clinic nearest you today to schedule an evaluation.

Scapular squeeze exercise. Sit with the elbows by the side. Squeezes the shoulder blades together, holding for 5-10 seconds while ensuring the elbows are kept down.

Pole/wand exercises. A long object such as a pole or broom handle can be used to assist the weak shoulder. Hold it in each hand, wider than shoulder width. Use good arm to move the injured shoulder as high as you can comfortably manage, stop if it is painful.

SAN TAN VALLEY 480.568.4580

MESA 480.833.2778

CHANDLER/SUN LAKES 480.802.8730

GLENDALE 623.934.1154

www.kinectpt.net

“Don’t Let Aches & Pains Slow You Down! ” 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.

TRY THESE MOVEMENTS FOR SHOULDER STRENGTHENING!

SHOULDER CHEST STRETCH Place arms at shoulder level on either side of a doorframe. Step forward. You should feel a stretch across the front of your chest. Important: Do not support your weight with your arms.

www.simpleset.net

SHOULDER FLEXION AROM | MID RANGE Lie on your back. Keep elbow straight and shoulders relaxed. Raise arm up to 90 degrees. SLOWLY lower arm down to start position.

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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