Health & Fitness Newsletter by Rehab Access Physical Therapy
The Newsletter About Your Health And Caring For Your Body Health & Fitness
Enjoy Life Without SHOULDER PAIN
3 Ways To Beat Achy Shoulders
THIS NEWSLETTER: • 3 Ways To Beat Achy Shoulders • Extension Exercise • Top 3 Ways to Avoid Carpal Tunnel Syndrome
The Newsletter About Your Health And Caring For Your Body Health & Fitness
3 WAYS TO BEAT ACHY SHOULDERS
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 to move 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 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. 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.
Get back to everyday activities pain free.
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.
www.rehabaccess.com
Catch CTS early and treat it before nerve damage occurs. The 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. With typing, pressure is frequently put on the wrists and base of the palm. In addition, the frequent use of the tendons that glide through this area, during typing can cause the tendons to become irritated and swollen decreasing the space in 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.
CTS is a condition that you can prevent with these tips. However, if you start to notice the tingling, numbness or weakness in your hand, see a physical therapist right away. It is much better to catch CTS early, than after nerve damage has occurred. If you feel that you might be experiencing CTS or know someone with these symptoms, call us today to speak with one of our specialists.
Patient Results
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• Relieve your pain • Increase your strength • Be more active again • Restore your flexibility • Have more energy • Feel healthier • Walk and move better
Amazing Stories of Outstanding Success!
Why choose Rehab Access? • Expertly trained therapists • Focused on achieving fast results • We take the time to listen to you • We spend time educating you on your problem and how to solve it • Friendly, courteous staff • On time appointments • Doctor recommended • Experts in neck, back and orthopedic care See our physical therapists for: • Recent injury • Nagging aches and pains • Back and neck pain • Joint pain and movement problems • Walking or balance difficulties
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We gladly accept most insurances, providing a great LOW COST SOLUTION to restore your pain-free movement! “When I was first referred to Rehab Access, I was in a lot of pain. Just getting out of bed was a chore. My neck was very stiff and painful and I had headaches as well as pain radiating down my right arm. My therapist did a full assessment and started treatment. After six weeks of therapy, I am probably 90-95% better. I can usemy right armnow, my headaches have completely gone away, my neck pain has greatly diminished, and I have regained full range of motion inmy neck. The office staff was always warm and friendly. My therapist was very patient, gentle and attentive. Thanks to everyone at Rehab Access!” J.P. “I am no longer in pain!” “When I first started physical therapy, I had a lot of pain in my foot and it was difficult to walk. It was almost impossible to walk down the hall at work. I limped for weeks thinking that the pain would go away. I finally surrendered going to the doctor and he referred me to physical therapy. I am so grateful to the staff at Rehab Access for restoring my ability to walk again pain free. My therapist and all the assistants were so kind, thoughtful and thorough. I am no longer in pain and I am now flying down the hall again without a limp. Thank You!” E.C. “I am 90-95% better!”
How to Avoid Athletic Injury With Motor Control Training 4 tips to better control of your body.
When you throw a baseball, shoot a soccer goal or jump while running to go over a curb, your brain tells your muscles and joints to produce the movement you want. Did you know those pathways are a two-way street? Your brain is always receiving signals from your body and your environment that can dramatically impact movement. In the case of the kicking a field goal, for example, your pattern of movement changes depending on how far you need to kick the ball and where you need to aim it. This two-way body-brain communication is, essentially, what exercise scientists call motor control and motor learning. Strongmotor control combined with a very competitive nature can distinguish top athletes. Poor motor control may also be an underlying reason for faulty movement and injury. Training the input and output to the brain can improve movement in all of us at any age. Here are four ways you can enhance your motor control – whether you want to run a marathon or simply feel more comfortable in your daily life: 1. Evaluate your movement and posture One of the most important factors to howwe move is howwe don’t move. We live in a culture that confines us to postures like sitting at computers, driving in cars and looking at tablet and phone screens. Sustaining those stationary positions most of the day affects your ability to move when you do. For example, if you sit all day, you shut off important muscles necessary for movement like your glutes. If you look down at a screen all day and develop “tech neck,” you affect the muscles in your neck, which has a direct effect on shoulder and lower back function, and ultimately alters the way you move. Maintaining positions for long periods of time also predisposes muscles to be overused or underused; or over- lengthened or over-shortened, which can lead to pain and dysfunction. The most effective ways to overcome this issue is to evaluate how you move. Evaluate how you do everyday activities like sitting, bending and reaching. If you have trouble or pain with simple movements like reaching for something, performing more rigorous activities like running or participating in sports will likely be even more troublesome. 2. Pay attention to your body When you exercise, please don’t just daydream; think about what parts of your body are working and how. For example, create a vision in your head of how your joints are aligned, then visualize how your body would move when you lift a specific weight. This type of visualization method can help
you target the correct muscles and give a break to muscles you might be using too much. We are often distracted while we are moving, which enables bad habits to form. Paying attention to how you perform movements will improve your workouts, and also give you more energy. 3. Use a mirror when you workout You might not realize you’re not moving properly if you don’t use a mirror for visual feedback while you exercise. Look at your posture and how your body moves. If you haven’t used certain muscles throughout the day, you may notice that your body has tried to compensate by activating others that aren’t necessary, which can put you at risk for injury. For example, if your shoulders raise up when you lift your arms overhead, focus on keeping your shoulder blades relaxed. Keeping a watchful eye on your form will help you tap into the correct muscles that should control the motions. 4. Practice, practice, practice! The more you practice good form, the easier it will be to maintain. Working with an exercise specialist like a physical therapist, certified personal trainer or strength and conditioning coach can help by teaching you how to activate specific muscles and break up faulty movement patterns. Movement is a learned skill, and sometimes we need expert instruction to improve.
Adapted from a story by by Skye Donovan, Contributor | March 22, 2017, at 10:27 a.m. http://health.usnews.com/health-news/blogs/eat-run/articles/2017-03-22/how-to-prevent-athletic-injury-by-training-your-brain
Extension Principle Exercise Extension While Lying
Lie on your stomach. Reach your hands down towards your feet as you raise your chest off the floor, keeping your chin tucked. Repeat 10 times.
Great For Tight Muscles
Gretna Location 1 712 Stumpf Blvd. Gretna, LA 70056 (504) 365-1020
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