Fit PT: 3 Simple Steps To Beat Aching Shoulders

THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY

APRIL 2019

3 WAYS TO BEAT THOSE ACHY SHOULDERS ENJOY DAILY LIFE WITHOUT PAIN

Do you find your shoulders aching at the end of the day or when having to reach for items? You’re not alone, see more about how we can help you beat those achy shoulder in this month’s newsletter! (continued inside)

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INSIDE : • 3 Ways To Beat Those Achy Shoulders

• Healthy Recipe • Positive Patient Results

• The Top 3 Ways to Avoid Carpal Tunnel Syndrome

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THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY NEWSLET TER

APRIL 2019

3 WAYS TO BEAT THOSE ACHY SHOULDERS ENJOY DAILY LIFE WITHOUT PAIN INSIDE : • The Top 3 Ways to Avoid Carpal Tunnel Syndrome • Staff Spotlight Your shoulders have to move through an incredible 180 degrees of motion, while still maintaining stability and strength. The shoulder joint acts like a ball in a very shallow socket that is part of the shoulder blade. Some of the most important muscles in the rotator cuff are actually the smallest. The rotator cuff is made up of 4 muscles that are small, but vital to keeping the ball stable in the socket. When these muscles are weak or injured, the ball can jam up into the socket of the shoulder blade, causing inflammation and pain. Try these simple actions to improve the health of your shoulders and alleviate that nagging ache or sharp pain for good: 1. Sit up tall! – The number one reason for repetitive injury and pain in the shoulders is poor posture. When the ball moves forward in the socket, the rotator cuff becomes vulnerable to injury! There is less space for the muscles which can then get “pinched”. The muscles are also overstretched, making them weaker. (continued from outside)

• Healthy Recipe • Positive Patient Results

the chance for injury and inflammation to occur. A simple exercise to perform is while sitting or standing, keep elbows at your side bent to 90 degrees and thumbs up. Push your hands out like opening a newspaper. Repeat 10 times. 3. Improve your scapula stability – The shoulder blade makes up an important part of your shoulder complex. It has many different muscles attached to it, pulling at just the right time for proper shoulder movement. Improve the shoulder blade muscles by frequently firing them. In sitting or standing, drop your shoulders slowly down and back. This wakes up those important muscles which help guide the shoulder blade when using your arm. Perform 10-15 repetitions, holding the contraction for 5 seconds frequently throughout the day. By working on these 3 simple actions, you can dramatically improve the performance and feel of your shoulders. If your shoulders feel weak, achy, or painful give us a call today. The qualified therapists at Fit Physical Therapy will get your shoulders feeling limber, stronger and allow you to get back to doing life’s everyday activities pain free.

2. Strengthen your rotator cuff muscles – By keeping your rotator cuff muscles strong, you help guide your shoulder joints, lessening

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POSTERIOR SHOULDER STRETCH Sit or stand with good posture. Reach across your chest. Use your other arm to pull a little bit further. Repeat 7 times on both sides. Stretches Shoulders www.simpleset.net Try this movement if you are experiencing shoulder pain. EXERCISE OF THE MONTH

The Top 3 Ways to Avoid Carpal Tunnel Syndrome

Carpal Tunnel Syndrome (CTS) is a very common occurrence, especially in those that are at a computer all day. The carpal tunnel is in your wrist and made up of bones of the hand and ligaments that form the ceiling of the tunnel. With typing, pressure is frequently put on the wrists and base of the palm. In addition, the frequent use of the tendons that glide through this area, during typing can cause the tendons to become irritated and swollen decreasing the space in the tunnel. Your median nerve, which supplies sensation and muscle control to your thumb and first two fingers can become compressed. This is why with CTS, many people first experience tingling or numbness in the thumb and first two fingers. While this can be a sign of nerve compression, the good news is that this can be prevented and even reversed quite quickly. Seeing a physical therapist right away is essential, but here are some tips you can do in the meantime: 1. Stretch your wrists and hands - Stand up and grab the tips of your fingers with the other hand. With your arm outstretched, gently stretch your fingers back until you feel a gentle pulling in your hand and wrist. Hold this for 15-30 seconds and repeat on both sides for 3 times. Do this frequently throughout the day. 2. Improve your posture at work If you slouch at the keyboard, this puts the neck in a bad position and can put more pressure on your wrists, decreasing blood flow to your hands. Sit tall and have your keyboard slightly lower than the level of your elbow. 3. Stretch your chest and shoulders Improving your shoulder and chest mobility increases the circulation in your hands.The better your circulation, the less inflammation can build up in the hand and wrist. CTS is a condition that you can prevent with these tips. However, if you start to notice the tingling, numbness or weakness in your hand, see a physical therapist right away. It is much better to catch CTS early, than after nerve damage has occurred. If you feel that you might be experiencing CTS or know someone with these symptoms, call us today to speak with one of our specialists.

Positive Patient Results

“My surgeon was very pleased with my progress and said I accomplished more in three months than most patients do in six. The treatment I received at Fit PT made this possible...”

“I am 85 years old and thought not much could be done about my “old bones” and the pain in my arms and shoulders. I needed assistance dressing and couldn’t raise my arms to comb my hair, get a dish from the cupboard and many other normal tasks. My orthopedic surgeon diagnosed degeneration of the shoulder and replaced the worn out parts with titanium. He then sent me to Fit Physical Therapy for rehab. My therapist was a very skilled and with the personality to motivate me to do my part. He explained clearly what I needed to do for a successful rehabilitation with kindness and compassion. My surgeon was very pleased with my progress and said I accomplished more in three months than most patients do in six. The treatment I received at Fit PT made this possible and I now do all the things I couldn’t do before!” - S.N.

5 CLINICS TO SERVE YOU. MESQUITE, OVERTON, ST. GEORGE

Chicken & MushroomMarsala HEALTHY RECIPE

Shoulder Pain & Rotator Cuff Workshops APRIL 17, 2019 @ 5:30 PM AT OUR ST. GEORGE CORAL DESERT BUILDING (3RD FLOOR CONFERENCE ROOM) 1490 E. Foremaster Dr. 435-652-4455 APRIL 25, 2019 @ 5:30 PM AT OUR MESQUITE CLINIC 340 Falcon Ridge Pkwy. #500 702-346-3105 Come learn from the rehab pros proven tips and strategies to improve and maintain healthy motion, strength and function of your shoulders. This Workshop Is For You: • If you have been struggling with shoulder discomfort that affects your sleep • If your shoulder pain has made it difficult for you to exercise • If you can’t perform sports or activities at your full potential • If you want to avoid developing shoulder pain What You Will Learn: •How to relieve that nagging shoulder pain •How to self assess your limitations to avoid future injury •How tomaintainhealthy,stableandmobileshoulders tohelpYOUmovebetter!

• ¼ tsp kosher salt • ¼ cup all-purpose flour

• 3 tbsp extra-virgin olive oil • 8 oz cremini mushrooms • 8 oz shiitake mushrooms • ½ cup chopped yellow onion • 1 tsp fresh thyme leaves • ½ cup Marsala • ½ cup unsalted chicken broth • ½ tbsp butter

INGREDIENTS • 4 chicken breast cutlets • ½ tsp ground pepper

Season chicken with ¼ teaspoon each with pepper and salt. Place flour in a shallow dish and dredge the cutlets in it, pressing gently to fully coat. Heat 1 tablespoon oil in a large skillet over medium-high heat until shimmering. Add half the cutlets and cook until lightly browned, 2 to 3 minutes per side. Transfer to a plate. Repeat with 1 tablespoon oil and the remaining cutlets. Cover to keep warm. Add the remaining 1 tablespoon oil and creminis to the pan; cook, stirring occasionally until tender, 4 to 6 minutes. Transfer to a bowl. Add shiitakes to the pan and cook, stirring occasionally until tender, 4 to 6 minutes. Transfer to the bowl and season with the remaining ⅛ teaspoon salt. Add onion, thyme and the remaining ¼ teaspoon pepper to the pan; cook, stirring often, until the onion is translucent, 2 to 3 minutes. Return the mushrooms to the pan. Stir in Marsala and broth, scraping up any browned bits. Simmer over medium heat until slightly reduced, about 2 minutes. Remove from heat and stir in butter. Serve the chicken topped with the sauce.

Please RSVP - Seating is limited

It’s Time To Get To Fit

Staff Spotlight

ROGER HOWARD, PT

EXPERIENCED AND CARING THERAPISTS STATE OF THE ART EQUIPMENT CLEAN AND MODERN CLINICS SAFE, FAST, EFFECTIVE TREATMENTS MOST INSURANCE ACCEPTED NO REFERRAL REQUIRED SCHEDULING IS QUICK AND EASY SCHEDULE YOUR APPOINTMENT TODAY! Your Health, Your Choice, Our Mission!

With over 30 years of experience, Roger Harward, PT is our most tenured therapist here at Fit PT. Roger graduated from physical therapy school at Loma Linda University in ’84. He began his career with IHC in St. George and was instrumental in developing their rehab department. He played a key role in starting many of their therapy programs

including their sports medicine and orthopedics programs. He went into private practice fifteen years ago and enjoys treating patients with a variety of orthopedic physical therapy needs. Roger has particular expertise in shoulder rehabilitation and has done extensive learning and research into the most current and effective physical therapy treatment for shoulders. He works closely with local orthopedic surgeons to help develop cutting edge rehabilitation protocols. Roger is an educator at heart and enjoys teaching his patients and helping them along their paths to recovery. Education: • Brigham Young University: BS Biological Science/Secondary Education, ’78 • Loma Linda University: BS Physical Therapy, ’84

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