Zionsville: Relieve Neck Pain By Strengthening Shoulders


Did you know that your poor posture can contribute to neck and shoulder pain? You’ve probably heard that “sitting is thenewsmoking”regardingsedentaryworkand rest positions becoming a health hazard due to the poor circulation and risk factors involved in lack of physical exerciseandexertion.Now let’s takeupyetanother issue with sitting, or standing, with poor posture. Prolonged sitting with your head forward or looking downward can cause strain to the upper back and neck ligaments of the spine, leading to nerve compression and muscular tension . Rounded shoulders in sitting or standing can lead to decreased flexibility in the shoulders and loss of functions you count on. Acommonshoulderconditionwesee inphysical therapy is called shoulder impingement. Often the rotator cuff

Katie Poisel, DPT, recommends the following screening test: For shoulder pain, you can bring yourpalmofonehandtotheoppositeshoulderand try to raise the elbow up. If you have pain, it could be a sign of impingement, requiring additional follow up with a PT. MarissaWilding,DPT, reports thatusinga lumbar (low back) roll while seated can help stack the spine to improve alignment, decrease strain through neck, and decrease rounding of the shoulders forward that contributes to shoulder impingement.Shealso recommendsmaintaining your good posture while driving, too.

Elaine Morrison, PT, suggests having a friend, co-worker or spouse tell you when they see you slouching to help break the bad-posture habit. Wall standing is an excellent, easy exercise to do for retraining theposturalmuscles toholdyouupright for longerperiodsof time. Because there are several factors that might be affecting the neck, shoulder and upper back, it is quite important to find out exactly what your specific limitations or poor habits are that might be affecting your comfort and strength, and eventually your functions and quality of life. Schedule an appointment with the experts at ZPT, if these issues are ringing a bell for you, and let us help you determine the appropriate plan of care. Contact ZPT to schedule an evaluation, 317.873.2033.

tendonspresson thecoraco-acromialarchof theshoulder,causingpainwith reaching movements, limited motion of the shoulder and pain with lying on that shoulder. Common causes of excessivecompression and impingement include:

• Repetitive overhead movement • Falling or trauma to the shoulder

• Osteoarthritis • Poor posture

Howdoespostureaffect theshoulder?Ourpostureandupperbackalignment impact the positioning of the scapula (or shoulder blade), can modify how wellourmuscleswork together,andaffect thespaceavailableat theshoulder for movement.


Taco Seasoning Mix

Here's a healthy, time-saving recipe that can give you more time with family! - Elaine

INGREDIENTS • 2 Tbsp chili powder • 1 Tbsp ground cumin • 2 tsp salt (Himalyan pink salt)

• 1 tsp black pepper • 1 tsp smoked paprika • 1 tsp ground coriander • ½ tsp garlic powder • ½ tsp red pepper flakes

DIRECTIONS Mix all these ingredients together in a small bowl. Store in a glass jar or zip lock bag. Use 2 Tablespoons of this mix with one pound of beef or 2 cups cooked quinoa or lentils, to make tacos. You may add chopped onion, minced garlic and hot sauce to add flavor. We like to use this taco seasoning mix with avocados, tomatoes, green onions, cilantro and fresh lime juice to make an awesome chunky guacamole. Add 1 teaspoon taco seasoning mix per avocado. Take it another step: Use 2 - 3 Tablespoons leftover Guacamole to a drained can or two of tuna for a quick and easy lunch or dinner. If you like this mix, double the recipe and keep it stocked to save prep time.

CALL TODAY! 317.873.2033



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