5 Ways You Can Help Prevent Shoulder Pain
Using improper form can also contribute to overuse injuries, as can having improper posture — a weak upper back strains your shoulder muscles, making them do more work than needed. Preventing shoulder pain is really about preventing these overuse injuries. By making small changes, you can keep your shoulders strong, healthy, and pain-free! 5 Ways You Can Help Prevent Shoulder Pain 1. Strengthen your upper body: Strong upper back and shoulder muscles are better able to provide the shoulder joint with the support and stability it needs, meaning you’ll be less likely to suffer an injury. Not sure how to get started? Our PTs can walk you through some appropriate exercises. 2. Keep your mobility: We can show you simple range of motion exercises that will get the blood flowing to your joints, keeping them healthy. Reaching overhead, across your body, or behind your back are all basic stretches that can do wonders — just make sure you never force a movement! 3. Don’t forget to warm up first: Many popular recreational activities put you at risk for a shoulder injury, including swimming, pickleball, and tennis. It’s crucial that you warm up your shoulder before you dive in. Try some quick cardio paired with active shoulder stretches (like arm circles). 4. Maintain proper posture: Proper posture isn’t about standing up straight all the time; it’s about maintaining postural awareness and keeping your spine in alignment no matter what you’re doing. And if you have a sedentary job, move around regularly. Both habits will help keep your upper back and shoulder strong.
5. Pay attention to ergonomics: If your workspace isn’t shoulder- friendly, you might wind up with an overuse injury. Simple changes — like adjusting the height of your computer monitor or maintaining good posture when using hand tools — will reduce repetitive stress and lower your chances of developing shoulder pain. Need A Little Help? We’ve Got You The Gold Coast Physical Therapy physical therapists can help you prevent shoulder injuries as easily as we can treat them! Whether you’re looking for a shoulder stretch and strengthen routine, postural corrections, or some simple ergonomic adjustments, we’re here for you. Call us today to get started! Sources: https://www.ncbi.nlm.nih.gov/books/NBK554693/ •https://www.physio-pedia.com/Evidence_ Based_Interventions_for_Shoulder_Pain •https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10086287/ • https://www.osha.gov/etools/electrical-contractors/supplemental-information/solutions/tasks-arm • https:// www.ncbi.nlm.nih.gov/pmc/articles/PMC8959976/ • https://www.feastingathome.com/coconut-rice/
Vegan Recipe of The Month: Coconut Rice Bowl
• 16 oz tofu • 4 garlic cloves, roughly chopped • 2 tsp lemongrass, minced • 1 tsp fresh ginger, grated • 1 lb asparagus, cut into 1 in julienne pieces • 2 green onions, chopped • 1/2 c peas • juice of a lime • 1/4 c fresh cilantro • 1/4 c fresh mint • 1/2 c toasted coconut flakes
Ingredients: • 2 c rice
• 1 can coconut milk • 1 3/4 cups water • 2 tsp yellow curry powder • 1 tsp sea salt • 1 tsp ginger, minced or grated • 2 tbsp sriracha • 1–2 tbsp lite soy sauce
• 2 tsp coconut sugar • 2 tbsp coconut oil
Directions: Cook the Rice: In a pot with a lid, add rice, coconut milk, water, curry powder, salt, and 1 tsp ginger. With the lid on, bring to a simmer and cook for 20 minutes. Turn heat off and let sit with lid on until ready to serve. Make the Sauce: Whisk together sriracha, soy sauce, and coconut sugar. Sear Tofu: Pat tofu dry and cut into thick strips. Heat pan to med-high. Add 1 tbsp coconut oil and a sprinkle of salt and pepper. Add tofu and sear for about 3 minutes without moving tofu around, flip over and sear for another 3 minutes. Set tofu aside. Sauté Veggies: In the same pan, add 1 tbsp coconut oil and saute asparagus for about 1 minute. Add garlic, lemongrass, ginger and stir over medium heat for about 3-4 minutes, until asparagus is tender. Add green onions and 1 tbsp of water, scraping the pan to loosen all the stuck bits. Cook for another minute more. Combine: Add tofu, sauce, peas, and lime juice, stirring to combine. Remove from the heat. Taste for saltiness adding more soy sauce if needed. Serve: Place rice in the bowls with a scoop of the sautéed tofu and veggies. Liberally sprinkle mint, cilantro and coconut flakes on top.
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