The Bounce Back Bulletin by Bounce Back Physical Therapy
The Bounce Back Bulletin The Newsletter About Your Health And Caring For Your Body
SHOULDER, ELBOW&WRIST PAIN? FIND RELIEF BY STRENGTHENING YOUR ROTATOR CUFF
www.bouncebackpt.com
MARCH 2018
DO YOU KNOW IF YOUARE PROTECTING YOUR SHOULDER? RELIEF FROMA SHOULDER INJURY The Bounce Back Bulletin The Newsletter About Your Health And Caring For Your Body
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. Know The Warning 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 Bounce Back Physical Therapy for a chance at a pain-free and active life!
www.bouncebackpt.com
(484) 582-0660
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USE IT OR
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 PARMESAN CRUSTED ZUCCHINI FRIES
INGREDIENTS
• 1/3 cup shredded Parmesan cheese • 1/3 cup panko (Japanese breadcrumbs) • 1/2 teaspoon garlic powder • 1/2 teaspoon dried basil • 1/8 teaspoon ground red pepper • 1 large egg, beaten • 3 small zucchini (1 1/4 pounds) • Cooking spray • 1/2 cup tomato-basil pasta sauce
INSTRUCTIONS
Preheat oven to 450°. Combine Parmesan cheese, panko, garlic powder, basil and red pepper in a small shallow bowl. Place egg in a separate shallow bowl. Trim ends from zucchini; cut each zucchini in half crosswise. Quarter each zucchini half lengthwise to make 24 zucchini sticks. Dip zucchini in egg; dredge in panko mixture; pressing to coat. Place zucchini on a baking sheet coated with cooking spray. Coat tops of zucchini with cooking spray. Bake at 450° for 20 minutes or until golden brown. Serve immediately with pasta sauce.
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(484) 582-0660
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RELIEVE PAIN INMINUTES Try this movement if you are experiencing shoulder pain.
PATIENT SUCCESS STORY
Strenghtens Shoulders
www.simpleset.net
SCAPULAR RETRACTION Stand tall, shoulders relaxed. Pull shoulder blades back and down.
Don’t hunch your shoulders. Repeat seven times.
“One of the best surgical shoulder outcomes Dr. Odgers has ever seen, and much of the credit goes to Alison Iacobucci. She pushed me in a way that was major league. I told her I wanted a better outcome than CamNewton and she delivered. I was actually scared before some of my visits based on how far back she pushed my arm behind my shoulder. It all worked out, and I now have the shoulder of an 18-year-old and I am 60. Awesome outcome and thank you.” -Sean S. “I nowhave the shoulder of an 18-year-old and I am60.”
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UPCOMING WORKSHOPS
COME BACK FOR A CONSULTATION
Want To Learn How To Heal Shoulder Pain Naturally? Come to our shoulder workshop Saturday, March 24 th 10:00 am Bounce Back Ardmore Can’t make the workshop? Call (484) 582-0660 to schedule a Free 15Minute Shoulder Assessment
Whether you want to come in for a check-up, suffered a recent injury or you want to improve your health, a doctor referral is not needed. In the state of Pennsylvania you can can seek physical therapy early!
Save Time Save Money Improve Your Health
www.bouncebackpt.com
(484) 582-0660
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