Newsletter About Your Health and Caring for Your Body by Choice Physical Therapy
YOUR RESOURCE TO MOVING WELL AND LIVING LIFE
TIPS TO HELP ALLEVIATE AND PREVENT SHOULDER PAIN
www.choiceptny.com
TIPS TO HELP ALLEVIATE AND PREVENT SHOULDER PAIN
Do you notice your shoulder is waking you up at night? Are you having difficulty reaching or lifting overhead? You might have a rotator cuff injury or another shoulder disorder. At Choice Physical Therapy, our physical therapist can help figure out what is causing your symptoms and how to resolve them so you can use your arm and get a good night’s rest! The most common cause of shoulder pain is due to injury or dysfunction of the rotator cuff. The shoulder joint is formed where the upper arm bone (i.e., humerus) fits into the shoulder blade (i.e., scapula). It is known as a ball and socket joint. The rotator cuff is a group of muscles and tendons surrounding the shoulder joint. The job of these muscles is to help move the arm and stabilize the ball in the socket. Shoulder pain occurs if the shoulder tendons are pinched by the bones of the shoulder resulting in the tendons becoming inflamed or damaged. At Choice Physical Therapy, our physical therapist can help identify the cause of your shoulder pain and the steps needed to resolve it. Request an appointment today, and let us help you get your arm moving again! CONDITIONS THAT CAUSE SHOULDER PAIN The shoulder is the most mobile joint in the body, allowing us to use our arms in various ways, including reaching, pushing, pulling, lifting, and throwing. The complexity of movement requires the upper back (i.e., spine), shoulder blade (i.e., scapula), and the arm bone (i.e., humerus), and all the muscles and nerves work together to achieve the mobility and function we are accustomed to. If any part of the system is not working correctly, we become more susceptible to injury. Repetitive stress or trauma can damage the shoulder complex and lead to pain. The most common shoulder problems fall into the following categories: Tendon inflammation Bursitis Tendon tear (i.e., partial, complete, or degenerative) Instability (i.e., partial or total dislocation)
Degeneration and/or arthritis Fractures
Our therapists will guide the most effective treatments, including manual therapy, exercise recommendation, and injury prevention strategies. DAILY EXERCISES THAT CAN HELP THE SHOULDERS Our team at Choice Physical Therapy will identify the underlying causes of your shoulder pain and develop a treatment plan based on your individual needs. We emphasize targeted stretches/ mobility work strengthening exercises to help your recovery and prevent future problems.
Continued Inside
INSIDE: • Conditions That Cause Shoulder Pain • 3 Holiday Health Tips • Exercise Essentials • Healthy Recipe
GIVE YOUR PAIN THE COLD SHOULDER! If you are looking to get started with some safe stretches that are used to help improve your shoulder function, try the following exercises: Across-the-chest stretch Hold for 20-30 seconds and repeat 3–5 times. Thread the needle
Start on your hands and knees. Lift your right hand toward the ceiling with your palm facing away from your body. Next, lower your right arm under your chest and reach across your body to the left side with your palm facing up. Hold this position for 20-30 seconds and do 3-5 reps. Repeat on the opposite side. Strengthening your shoulder muscles (i.e., rotator cuff and shoulder blade muscles) can also help support and stabilize your shoulder joint. Strength training can potentially decrease muscle imbalances and reduce the risk for shoulder injuries and shoulder pain. REQUEST AN APPOINTMENT AT CHOICE PHYSICAL THERAPY TODAY! Our team of physical therapists can help alleviate your shoulder pain and get your arm moving again. Call today and schedule your appointment!
This exercise helps increase flexibility and range of motion in your shoulder joint and the surrounding muscles. Remember to stop if you feel increasing pain in your shoulder. Start by bringing your right arm up and across your chest with your hand gently resting on your left shoulder, or use your left hand to support your arm by the elbow. Use your left hand to gently press the right arm towards your chest until you feel a stretch in the right shoulder. Hold this position for 20-30 seconds and do 3-5 reps. Repeat on the opposite side. Chest expansion / Posture corrections This exercise promotes mobility of the upper back and range of motion in your shoulders. Slouching places the shoulder in a vulnerable position and makes you more susceptible to injury and pain. While standing, hold a strap or towel behind your back with both hands. With control, move your shoulder blades toward each other while lifting your chest/breast bone. Finish by lifting your chin slightly to the ceiling.
EXERCISE ESSENTIALS
TRY THIS EXERCISE TO STRETCH YOUR SHOULDERS
SHOULDER CIRCUMDUCTION Start by standing up straight. Place your fingertips on your shoulders with your elbows sticking straight out to your sides. Slowly begin making clockwise circles with your elbows without moving your fingers. Continue as directed and then switch directions. Repeat 3 sets of 10 reps each.
3 HOLIDAY HEALTH TIPS
How busy are you this holiday season? At Choice Physical Therapy we understand that this time can be both joyful and hectic. In the midst of it all, it can feel easy to let your health slip through the cracks. Are you concerned about maintaining your health this winter, but are feeling overwhelmed or don’t know where to start? If so, check out these 3 tips for staying fit during the holidays. 1. Make sure you’re getting enough sleep With everything that goes on during December and January, it’s understandable to search for more time in the day. Sacrificing your sleep, however, will end up doing you more harm than good. Sleep is how the body recovers and recharges. Poor sleeping habits are linked to an increased risk of heart disease, reduced cognition, and mood shifts. Aim to get 7-8 hours a night, every night. 2. Stay active Exercise supports both your mental and physical health and is an integral part of a healthy lifestyle. The great thing about exercising is that there’s certainly no shortage of ways to get active!
From going down to the park with your kids, walking around the neighborhood, biking, doing yoga, or hitting the gym, there are many ways to make exercising fit into your busy lifestyle. 3. Don’t skip meals With big Christmas lunches and dinners to look forward to, it can sometimes be tempting to eat less food during the day to save room for later. However, this can actually encourage you to make less healthy choices and have an unbalanced diet. Eating one big meal a day can also increase your blood pressure and cholesterol. Instead, try to eat regular meals with servings of lean protein, fruits, and vegetables.
HEALTHY RECIPE
Turkey Pumpkin Chili
• 2 cups chicken broth • 1 can pumpkin purée • 1 1/2 tsp ground cumin • 3/4 tsp chili powder • 1/2 tsp cinnamon • 1 tsp cayenne pepper • 1 lb ground turkey • 1 large onion, diced
• 2 cloves garlic, minced • 2 cans green chiles • 2 cans white beans • sour cream • shredded cheese (try sharp cheddar for an extra bite) • sliced radishes • fresh cilantro leaves
In a 5-to-6 quart slow cooker, whisk together chicken broth, pumpkin purée, ground cumin, chili powder, cinnamon, and cayenne pepper. Add ground turkey, separated, and mix to combine. Fold in the onion, garlic cloves, green chiles, and white beans, and cook, covered, until the turkey is cooked through, 4 to 5 hours on high or 6 to 7 hours on low. Serve with sour cream, shredded cheese, radishes, and cilantro, if desired.
Source: goodhousekeeping.com/food-recipes/a14898/slow-cooker-turkey-pumpkin-chili-recipe-wdy0115
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