The Newsletter About Your Health And Caring For Your Body & Fitness
3 SIMPLE STEPS TO BEAT ACHY SHOULDERS
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.
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 tomove 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
For more helpful health tips visit: www.tetontherapypc.com
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 muscles strong, you help guide your shoulder joints, lessening the chance 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 sitting or standing, 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. (continued) 3 SIMPLE STEPS TO BEAT ACHY SHOULDERS
Pain free treatment that worked! “I have much less pain, the lump was decreased to barely noticeable and everything that was done during therapy was pain free treatment that worked very well. I am very happy with my results and would recommend anyone to come to Teton Therapy. The therapists and staff are all super nice and very friendly.” - K.O. The staff was amazing! “I am able to walk, jog, climb stairs, workouts, etc. I’m at almost 100%. Mark and the staff were amazing. Very knowledgeable, thoroughly competent, friendly and professional. I would most definitely recommend Teton Therapy.” - M.R.
We can help you: Discover Pain Relief
• Decrease your pain • Eliminate pain while sitting • Improve stiffness
• Increase your flexibility • Improve your health • Get back to living
Target the Source of Your Pain. Call Today!
FREE SHOULDER PAIN SCREENING
Riverton (307) 857-7074
Lander (307) 332-2230
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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. 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 for 3 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.
For more helpful health tips visit: www.tetontherapypc.com
Meet The TeamAt Our New Sheridan Location
Brian Allred, PT, DPT is a Wyoming native, originally from Lovell. He attended the University of Wyoming where he received his Bachelor of Science in Kinesiology. He graduated from Eastern Washington University with a Doctorate in Physical Therapy in 2011. Prior to joining the Teton Therapy team, he has worked in other physical therapy settings in Sheridan. He has special interests in knee pain, back pain, foot problems, fall prevention, and walking difficulties. Brian has been married to his wife, Raegan, since 2004 and has three beautiful children, Eva, Rebecca, and Nathan. He enjoys spending time with his family, listening to music, and playing classic video games. Ginny Holcomb, OTR/L, CLT grew up in a military family and moved around the country as a child. In 1991, her father retired and moved the family to Riverton, WY, where she completed high school. Ginny attended the University of Wyoming, earning her BS in Psychology, and then attended University of Puget Sound in Tacoma, Washington, earning her BS in Occupational Therapy in 2000. Since then, Ginny has worked in many settings, including mental health, skilled nursing facilities, hospitals, and private practice. She is also Lymphedema certified, and is pursuing a hand therapy certification. She is passionate about helping others achieve their goals and improve their quality of life! Ginny is a mother of two amazing children, and in her spare time, enjoys gardening, reading, anything crafty, and helping people achieve new heights flying hot air balloons!
Brian Allred PT, DPT
Ginny Holcomb OTR/L, CLT
Call today for a free consultation! (307) 683-0123Page 1 Page 2 Page 3 Page 4 Page 5 Page 6
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