Health & Fitness Newsletter by Advanced Physical Therapy
HEALTH & FITNESS The Newsletter About Your Health And Caring For Your Body
“Do You Want To Relieve Shoulder, Elbow Or Wrist Pain?” STRENGTHENING THE ROTATOR CUFF
Injury Causes. Many shoulder injuries result from tasks requiring heavy lifting or repetitive reaching motions. Along with manual labor jobs, work around the house such as cleaning gutters or hanging up wet clothes are common culprits. In addition, athletic pursuits like weightlifting, swimming, and tennis can unfortunately lead to shoulder injuries. Along with these activities, passive movements can also be a problem. If you have continuous poor posture, the improper positioning of your shoulders, can make you extra vulnerable to scapula (shoulder blade) and rotator cuff injuries. (continued inside)
• Strengthening The Rotator Cuff • Use It Or Lose It • Patient Results • Exercise Essentials
HEALTH & FITNESS The Newsletter About Your Health And Caring For Your Body
“Reach Over Your Head Without Fear Of Pain!” STRENGTHENING THE ROTATOR CUFF
Know theWarning Signs. All of us experience occasional aches and pains from doing too much, which does not necessarily mean a chronic problem is emerging. However, when those pains don’t go away, or when the uncomfortable feelings have certain characteristics, it’s important not to ignore them, and seek help. If you keep experiencing shoulder clicking or “popping,” for example, it may indicate a more serious problem in the shoulder area. Sharp pain should also be checked out with your physical therapist, as this means the shoulder joint is not moving in good alignment. There are also more easily-ignored symptoms, like a dull pain that runs along the side of your arm, or sudden arm weakness whenever you try to carry something or reach for an object. These symptoms, you should definitely not ignore. If you are experiencing shoulder, elbow or wrist pain and need relief now, contact the professional therapists at Advanced Physical Therapy for a chance at a pain-free and active life! Call us today to speak with a physical therapist, or come on in for a free consultation at (316) 283-7187.
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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 the weight of your head 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 or swinging? If so, it’s helpful to get coaching from a physical therapist—or even an actual coach—about how to reduce the strain on your shoulders by shifting your positioning and using correct technique. Along with placing your body more efficiently to perform tasks, it’s also helpful to strengthen your shoulder muscles for light but frequent daily chores as well as strenuous, repetitive motions. Try to 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. Doing wall push-ups—essentially a standing push-up in which you “lift off” from the wall rather than the floor—is one classic option. Secondly, consider buying 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 “chair push-ups,” in which your arms do the work of lifting off the chair, are great for toning shoulder muscles. If you have questions about an aching shoulder or 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 happy you did! http://orthoinfo.aaos.org/topic.cfm?topic=a00327 http://www.moveforwardpt.com/symptomsconditionsdetail.aspx?cid=95bd746b-b25f-46f5-8373- fb56c9f6b46a
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Exercise Essentials Try these pain relief exercises:
Stretches Shoulders
SHOULDER D2 PATTERN Stand with good posture. Start with your arm across your body with your hand rotated in, thumb pointed down. Bring your arm up and across your body diagonally. As you do, rotate your hand outward. Finish with your hand above your head and out to the side. Repeat 3 times.
Patient Results
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I’m very pleased with my progress!
“Before therapy, I had rotator cuff surgery. I had a lot of pain and very little range of motion. Since therapy, I am much better. I have no pain. My range of motion is good. I’mvery pleasedwith my progress. Morgan was great! She explained everything and listened very well. I am very thankful for all she did!” - J.H. I have gained back 95% full use of my shoulder! “Before therapy, I had fallen and broke a bone in my right shoulder. I was dealing with pain all day and had difficulty sleeping because of the pain. Most of the time I kept my arm down close to my body. I had limited mobility or use of my arm; I ate with my left hand, had difficulty writing or doing any daily activities. Since therapy, I feel I have gained back 95% full use of my shoulder. The stretches, exercises and other specialized treatments have been extremely helpful. With the help of the knowledgeable staff, I feel confident I will gain back 100% use of my arm. Thank you so much for your help, care, and friendly faces each day I was there!” - C.O. I’m getting strength back in my hand! “I had contemplated whether or not to see a chiropractor or a physical therapist. I’m glad I chose Advanced Physical Therapy and I did it without a referral from my doctor. They have helped get to the root of my arm/shoulder pain. Now I no longer have spasms in my upper arm and I’m getting strength back in my hand after just a few visits! I now understand that I have bursitis and tendonitis and Jerry and the team are helping me regain my previous activity level!” - C.H.
Strengthens Elbows
ELBOW FLEXION + EXTENSION PROM Sit or stand with good posture. Hold affected forearm with unaffected hand. Bend your elbow using your unaffected arm. Repeat 5 times.
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