AdvancedBalanceStudio.Persistent Shoulder Problems Dont Let…

AdvancedBalanceStudio.Persistent Shoulder Problems Dont Let…

N E W S L E T T E R T he Newsletter About Your Health And Caring For Your Body

K E E P Y O U R

HOW PHYSICAL THERAPY CAN SAVE YOU MONEY Endurance assessments to improve the way you move! Call for more information! (310) 833-0300 W A L L E T H E A LT H Y ! Wellness Consultations Available! Flexibility, Strength, and

INSIDE : • What You Can Do To Improve Posture • Try This Healthy Recipe!

• Blood Flow Restriction Training • Congratulations Dr. Laura Delgado!

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NEWSLETTER The Newsletter About Your Health And Caring For Your Body

SHRUG IT OFF! DON’T LET YOUR POSTURE PAIN YOU

COMMON POSTURE ERRORS: Left untreated, poor posture in the shoulders can lead to long-term effects, such as tendonitis, nerve constriction, or even spine misalignment. Posture is also a contributing factor to kyphosis, or “postural hunchback,” in which the shoulders and neck become abnormally curved. Some common errors in posture (and how to fix them) are: 1. Slouching in a chair. — It is so simple to do, and we all do it. We’re sitting at work, and around hour 4 we get tired. We slouch. We make ourselves comfortable – and we may even stay like that for the rest of the day. However, slouching in a chair is a bad habit to get into, especially if you work at a desk job. The strain increases tension on the muscles, which will eventually cause pain. The best way to avoid this is to get into the habit of sitting correctly (upright, legs uncrossed, feet flat on the ground, legs a few inches away from seat of the chair) every day. This may not be easy at first, as your body may not be accustomed to the way it is supposed to sit. Try out some of these exercises to help correct your slumped stance and strengthen your natural posture: bridges, back extensions, and planks.

Do you have a daily struggle with your shoulders? Do normal tasks, such as sitting at your desk, bending down to grab a fallen item, or standing to cook dinner, cause a flaring pain between your blades or in the tissues between your shoulders and neck? Chances are, this discomfort could be due to your posture. If you believe your stance could be contributing to your shoulder pain, call to schedule an appointment and discuss your treatment options. HOW DOES IMPROPER POSTURE AFFECT THE SHOULDERS? Shoulders are a common pain area for poor posture. When we slouch, hunch, or lean forward too much, our muscles and tendons are being pulled in ways that they are not used to, thus causing inflammation and pain. The shoulders take the brunt of this pull, making them a common area of complaint. Many patients who seek out physical therapy for their shoulder pain have a condition referred to as “shoulder impingement.” This happens when your rotator cuff tendons press on your “coracoacromial arch,” or the arch of your shoulder. When this happens, you may experience pain when sleeping in certain positions, reaching for something, or moving your shoulder in circular motions. Poor posture is the most common cause of shoulder impingement, but other causes could be related to:

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• Osteoarthritis

• Compression, due to trauma

For more support in finding pain relief, visit advancedbalancestudio.com or call Advanced Balance Physical Therapy at 310.833.0300!

• General weakness in the shoulder

• Repetitive reaching movements

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WHAT YOU CAN DO T O IMPROVE YOUR POS TURE AT HOME

3. Rounded shoulders. – This type of posture error is also colloquially referred to as “mom posture.” It is caused when the shoulders are rounded forward, instead of back, and the head and chest are slouched forward. To figure out if you have a “mom posture” stance, stand in front of a mirror and let your arms hang naturally. If your knuckles face more toward the front, instead of to the sides, you may have rounded shoulders. Daily tasks that may contribute to this are bending down repeatedly throughout the day (much like a mom does to pick up a toddler or clean up their toys), sitting for prolonged periods of time, carrying heavy objects, driving a vehicle, or using a computer. Some exercises you can do to strengthen your shoulders and back, and correct this posture error are pull-ups, seated rows, planks, bridges, and chest stretches HOW PHYSICAL THERAPY HELPS: Our physical therapists at Advanced Balance Studio are dedicated to helping you achieve your highest level of physical ability. Improper posture is a difficult habit to break, but our staff will use the most sophisticated diagnostic tools, from movement investigation to gait analysis, to determine the specific problem areas of your posture. We will then determine the best course of treatment for your needs, and we will assist you in the necessary exercises and therapies that will ease your body into its intended stance once again. Don’t let the weight of your shoulders hold you down – if you are experiencing shoulder pain, contact us today to set up a consultation. We’ll get you victoriously waving your arms around in no time!

2. “Text neck.” – The term “text neck” is colloquial; however, it describes a position in which the head is tilted downward and the shoulders are hunched over (as if someone was looking down at a phone screen and texting.) This is also commonplace in desk jobs, as many people will experience “text neck” when hunching over their keyboards or sorting through files. This could be a sign of a tight chest and weak upper back, and over time this posture could worsen into rounded or hunched shoulders. Some exercises to help correct your “text neck,” and strengthen your upper back and shoulders are chest stretches, pull-ups, and seated rows.

For more support in finding pain relief, visit our website at advancedbalancestudio.com or call Advanced Balance Physical Therapy at 310.833.0300!

Strengthen Muscles In Minutes Try this movement to help strengthen shoulder muscles

GRILLED CHICKEN CAPRESE

INGREDIENTS • 2 (about 1 lb) large boneless, skinless chicken breasts • 2 tbsp olive oil

• 2 oz fresh salted mozzarella • 2 plum tomatoes • 1/4 cup fresh basil

REVERSE FLY | SINGLE ARM WITH DUMBBELL Start with one knee on a bench, dumbbell in hand as shown. Bring weight out to the side, even with your shoulder. Return to the start position with control. Repeat for 8-10 reps on each arm.

DIRECTIONS Set grill to medium. Lay the chicken breasts flat and cut horizontally with knife parallel to cutting board to form 4 thinner cutlets. Brush chicken with the olive oil and season all over with salt and pepper. Place chicken on grill and cook 4 min. per side. Meanwhile, very thinly slice the mozzarella. Thinly slice the tomatoes. Thinly slice the basil. Arrange tomato slices on chicken. Top with mozzarella. Cover and cook another 2–3 min., until cheese melts and chicken is cooked through. To serve, season with pepper and garnish with basil.

Always consult your physical therapist or physician before starting exercises you are unsure of doing.

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B L O O D F L OW R E S T R I C T I ON T R A I N I N G Blood Flow Restriction Training (BFRT) is a game changer for sports rehabilitation and performance needs. BFRT uses a Smart Cuff system that looks like a blood pressure cuff that can be applied to the arm or leg. When the cuff is inflated to a specific pressure (depending on the needs of the athlete), it will reduce blood flow to the working limb. How is this beneficial? Reducing blood flow to the muscle allows you to work the muscle hard without putting a significant amount of weight on your arm or

Your 1-RM is themost weight you can lift once for an exercise. In a typical gym setting for an athlete to put on muscle mass and strength, he or she would need to lift 60% of their 1-RM or greater. Themechanismbehind BFRT is still being extensively researched; it’s thought that metabolites via anaerobicmetabolismcoupled with muscle protein breakdown can influence muscle flexing results. For the endurance athlete, BFRT can be used twice a week for muscular maintenance or to increase strength as your endurance training volume increases. If you prefer powerlifting or Olympic weightlifting, BFRT can be used 6-10 times per week without interfering with your high-training load. As for Crossfitters, BFRT can be used to increase your muscle strength on a move that you may be weak with; for example, to increase your bench press strength, implement one workout per week with the BFRT bench press. Lastly, for athletes who play sports like baseball or basketball, BFRT can be used in between multiple games per week to help create muscle strength gains within a short time frame. And yes, BFRT is safe—completely regulated by the FDA. We use the Smart Cuff system for BFRT, and it’s a tourniquet system device that is listed with the FDA and is specifically indicated for the BFRT experience. Your cuffed arms or legs will be in good hands. Call us today to see how BFRT can help you achieve more significant training results!

leg. The use of BFRT is quick and happens at various intervals during an exercise—8 minutes per move. Common injuries that benefit from BFRT are:

• Post-operative care for the arms and legs • Tendon injuries • Quad or hamstring tears • IT Band injuries • Patellofemoral injuries

• Achilles tendon injuries • Rotator cuff injuries • Tennis or golfer’s elbow • ACL/meniscus injuries • Non-union fractures

The bonus of BFRT: BFRT doesn’t only apply to an injury. If you’re into fitness and want to take your muscle gains, power and strength, recovery needs, and endurance to the next level, then BFRT is for you! By using BFRT for an injury or your fitness regime, you will be able to increase your muscular strength andmass with loads that are as low as 20% one-repmax (1-RM).

CONGRATULATIONS DR. LAURA DELGADO in you completion of Doctor of Physical Therapy program!

COUPON CORNER

Western University Doctorate Graduate 2020! Education: B.S Health and Human Sciences from Loyola Marymount University - 2014 DPT from Western Univerisity of Health Sciences- 2020 Purpose: “My goal as a physical therapist is too improve the functional wellbeing of patients in order for them to be as independent as possible. It is important to treat thewhole person and not just one’s diagnosis. I chose physical therapy to spark hope and improve self confidence in patients with injuries, after surgery, or withprogressive conditions through the use of exercise, gait/balance training, andmanual techniques. I hope to eventually usemy skills to treat patients in undeserved communities, nationally and internationally. “ Fun fact: I ama dogmom to Jackson, a 9month old English Cream Golden Retriever!

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