Centra: How To Strengthen Shoulders After Total Replacement

Centra: How To Strengthen Shoulders After Total Replacement

HOW TO STRENGTHEN YOUR SHOULDERS AFTER TOTAL SHOULDER REPLACEMENT Health &Wellness Newsletter

Total shoulder replacement (medically referred to as total shoulder arthroplasty or TSA) is a surgical procedure that is done to replace part or all of the shoulder joint. It is a common procedure that many people undergo, especially those suffering from arthritic pain in the shoulder joint. In fact, according to the Agency for Healthcare Research and Quality, approximately 53,000 Americans undergo total shoulder replacement each year. Your shoulders are your most movable and flexible joints. They are an incredibly complex part of your body, consisting of several tendons, muscles, and bones. Your shoulders also provide you with a wide range of mobility, allowing you to perform physical tasks throughout the day. After a total shoulder replacement, it can be difficult to perform daily activities in the ways your shoulders are meant to. Fortunately, physical therapy can help strengthen your shoulders after surgery so you can get back to your daily life as quickly as possible. If you have recently had a total shoulder replacement procedure or you have one planned in the near future, contact Centra Rehabilitation today to find out more about how we can help you achieve relief and recovery. (continued inside) INSIDE: • How Will Physical Therapy Help After Total Shoulder Replacement? • Relieve Aches & Pain In Minutes • Benefits of Cross-Training

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HOWWILL PHYSICAL THERAPY HELP AFTER TOTAL SHOULDER REPLACEMENT?

(continued from outside) In order to ensure the best results following your procedure, it would be in your best interest to partake in both pre- surgical physical therapy treatments and post-surgical physical therapy treatments. The better your physical condition is before undergoing your procedure, the easier your recovery will be. When you participate in physical therapy treatments before surgery, your physical therapist will guide you through strengthening exercises to improve your shoulder and upper-back movement. This will help in keeping your shoulder function as strong as possible before your surgery, and it will make both the procedure and the recovery period much smoother. It is no secret that physical therapy treatments will be needed after your surgery, as well. While pre-surgical treatments will undoubtedly help in making the process easier, you will still be in need of some guidance as you recover. You will be provided with information on any precautions you should take as your shoulder heals, such as wearing a sling or brace or limiting certain activities. You will likely be in the hospital for a few days after your surgery, and will likely have to wear a sling for the next 2-6 weeks as your shoulder heals.

It is important not to try and move your shoulder on your own until your physical therapist says you are ready. Rehabilitation treatments will begin a day or two after your procedure, most likely while you are still in the hospital. Treatments will begin by helping you through simple tasks, such as brushing your teeth, getting dressed, getting in and out of bed, and safely removing/putting on your sling. You will also be taught helpful tips to reduce pain and swelling on your own, such as how to properly elevate your arm or where to apply ice packs. Once you are discharged, it is crucial to keep up with your physical therapy treatments. They will become more intensive until the function in your shoulder is fully regained. You will be guided through a series of exercises, all aimed at relieving pain, promoting healing, achieving function, and preventing any further damage from occurring. These include, but are not limited to: • Strengthening exercises. • Range-of-motion exercises. • Functional training. • Job/sport-specific training.

YOU DO NOT NEED A DOCTOR’S PRESCRIPTION TO SEEK PHYSICAL THERAPY. IN THE STATE OF VIRGINIA YOU HAVE DIRECT ACCESS TO PHYSICAL THERAPY.

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WHAT ELSE CAN I DO ABOUT MY SHOULDER PAIN?

Once you get your shoulders moving again, there are some exercises you can do on your own to make sure they stay strong. Follow the exercises below to maintain and continue to build your shoulder strength: 1. Position yourself in front of a wall. Begin by lightly pushing your forearms into the wall, while also sliding your arms up. Make sure to keep your back flat. Raise your arms as high as you can without feeling pain, while keeping your shoulders down. Do the same when bringing your arms back down. This trains your body to strengthen your shoulders and raise your arms without substituting the neck muscles. 2. Simple shoulder and neck rolls are good starting points for getting your joints moving and muscles relaxed, which can both help to reduce pain. Get your shoulders moving once again! If you have recently received total shoulder replacement correction or you are in need of it in the future, contact us today. At Centra Rehabilitation, our physical therapists are highly trained to help improve the flexibility and range of motion in your shoulder, in addition to relieving your pain and discomfort. This will be done through an individualized treatment plan designed specifically for you and may include any combination of treatment methods as your physical therapist deems fit. Your physical therapist will also prescribe targeted exercises and stretches to help regain your optimal shoulder function. Don’t suffer through a lengthy recovery period – contact Centra Rehabilitation today for relief!

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Benefits of Cross-Training

What is Cross-Training? When working out, it is important to include a variety of exercises. If you’re doing workouts without some variability, you’re increasing your risk of sustaining an injury from repetitive strain or overuse! Cross-training is a way to avoid this because it involves varying your fitness program by combining different types of exercise activities. Cross-training is a great way to treat a patient dealing with a pain condition by exercising all of their muscles and increasing their overall fitness levels. This method of treatment can decrease the number of overuse injuries an individual experiences and will make your muscles adapt more easily to new exercise and activities. It doesn’t matter if you’re an athlete or just looking to improve your health and increase your levels of physical activity, this kind of approach can still do wonders for your fitness. If you’re struggling with a pain condition, contact Centra Rehabilitation in town today to learnmore about how cross-training could benefit you. Treating a person, or treating a problem? Cross-training is about more than treating the issue a patient is dealing with. It involves doing a deeper dive and taking a close look at the reasons they might be experiencing the pain or discomfort they’re in. For example, imagine that a patient goes to physical therapy for back pain. He complains that his back muscles ache or feel tight during the day. After an examination and some digging into his lifestyle and routine, a physical therapist may realize his back pain isn’t the problem, it’s his lack of movement from sitting in a chair all day to do his job. The therapist can utilize aspects of cross-training tomake sure this individual starts to fit more activity into his routine. They might prescribe a cross- training routine incorporating yoga, cardiovascular exercise, or strength training to help alleviate pain and prevent further injuries.

Another example might be a woman with incontinence issues. Rather than just sending this patient off to a urologist, a physical therapist might look at her lifestyle or habits and realize that her incontinence is caused by a bigger issue, such as weak pelvic muscles. Her treatment could end up being exercises meant for strengthening her pelvic floor, such as Pilates. Contact Centra Rehabilitation today. Cross-training in these types of situations can seriously benefit a patient by going beyond their pain symptoms to find the true source of their discomfort. If you think cross-training may benefit you or someone your love, don’t hesitate to call an office nearest you today to learn more about this thorough physical therapy treatment approach.

Source: https://orthoinfo.aaos.org/en/staying-healthy/cross-training/

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PRE-SURGICAL REHAB VS. POST-SURGICAL REHAB: THE BENEFITS OF BOTH

If you have a surgery coming up, it is natural to feel a little nervous. Thinking about the procedure itself, as well as the necessary amount of time you’ll spend recovering, can seem a bit intimidating. At Centra Rehabilitation, we want to make sure that your surgery is as smooth as possible and that your recovery process is as quick and easy as possible.This is most effectively achieved when combining pre-surgical rehabilitation and post-surgical rehabilitation treatments. For more information on how these services can benefit you, contact Centra Rehabilitation today. What’s the difference between pre-surgical rehab and post-surgical rehab? You may be familiar with rehabilitation after surgery, or post- surgical rehab. It makes sense – your body loses a lot of strength when undergoing a surgical procedure, and rehabilitation treatments are needed in order to help you regain your function. Post-surgical rehabilitation tends to focus on targeted exercises and stretches that are aimed at helping relieve your pain, improve your strength, and redeem your optimum function in the affected area(s) of your body. It may also incorporate additional methods or modalities as needed, such as manual therapy, ice and heat therapies, ultrasound, electrical stimulation, and more. Essentially, it helps you make a full recovery from your surgery. Pre-surgical rehabilitation is a bit different. It focuses on stretches and exercises prior to surgery in order to prepare your body for the procedure ahead. In fact, according to the National Institutes of Health, participating in exercise therapies prior to surgery can exceptionally improve your post- operative outcomes and reduce your recovery time. It is no secret that surgery takes a toll on the body, so preparing yourself beforehand with strengthening stretches and exercises can greatly benefit your results. It can also help you prepare mentally, by giving you a better peace of mind going into surgery, knowing you did everything to make the procedure as easy on you as possible. To put pre-surgical rehabilitation into perspective, there are 6 key benefits to participating in it: 1. It decreases pain. 2. It decreases the risk of complications. 3. It increases your stamina. 4. It improves your surgical outcomes. 5. It decreases your recovery time. 6. It may possibly even eliminate your need for surgery altogether! Why do I need pre-surgical rehab AND post-surgical rehab? Pre- surgical rehabilitation and post-surgical rehabilitation can be used to make any surgical procedure as easy as possible on your body. While pre-surgical rehabilitation is not always required in a treatment plan, it is always recommended as a way to yield the best results. The best results are always achieved through treatments before and after surgery. For example, according to an article on shoulder replacement surgery published by the Hofmann Arthritis Institute, “Formal physical therapy

is not required before surgery, but it is advised to get in the best physical shape possible before surgery to lessen the change for complication and shorten your recovery time.” The same article also states that “The day after surgery, you will begin working with physical therapy to become comfortable using your new shoulder.”This demonstrates how beneficial it is to complete both pre-surgical rehab, and post-surgical rehab, as both are meant to make your recovery process as easy and comfortable as possible. Contact Centra Rehabilitation today! At Centra Rehabilitation, we are happy to say that we offer both pre-surgical rehabilitation and post- surgical rehabilitation services. We want to help make your surgery and recovery as safe, easy, quick, and comfortable as possible for you. If you have a surgery coming up and you’d like to discuss setting up a “before and after” treatment plan, schedule a consultation with one of our licensed physical therapists today. We’d be happy to set up an appointment for you and get you started on the path toward pain relief, improved function, and a speedy recovery.

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Relieve Aches & Pain In Minutes Without Pain Medication! Try these movements if you are experiencing pain.

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SINGLE SHOULDER RAISE Start by standing with good posture and your arms by your side. Raise one shoulder to a 90 degree angle and hold for 10 seconds. Repeat 5 times on each arm. 1 7 7 3 6 5

SLEEPER STRETCH Start by lying on your side with the affected arm on the bottom. Your affected arm should be bent at the elbow and forearm pointed upwards towards the ceiling as shown. Next, use your unaffected arm to gently draw your affected forearm towards the table or bed. Hold for 10 seconds and repeat 3 times. 2 9 7 2 6 8 4

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Strengthens shoulders

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Exercises copyright of

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

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