Northeast Spine and Sports Medicine

Health & Fitness The Newsletter About Your Health And Caring For Your Body

You Can Find Relief For Your Shoulder and Arm Pain We Are Here to Help!

• Use It Or Lose It • 2 Helpful Shoulder Exercises to Keep You Moving Longer • Mind Exercise: Sudoku

• Patient Results • Healthy ecipe Miracle Red Juice • You Have The Right To Choose Your Provider

UNDERSTANDING YOUR PAIN IS THE FIRST STEP TO RELIEF

He a l t h & F i t n e s s The Newsletter About Your Health And Caring For Your Body

STRENGTHEN YOUR ROTATOR CUFF “Are You Protecting Your Shoulder From Injury?”

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 NorthEast Spine & Sports Therapy for a pain-free and active life!

What you can do to relieve pain and feel energized! 2 Easy Stretches

STRETCHES NECK

STRETCHES ARMS

MEDIAN NERVE GLIDE Start with your arm hanging down at your side with your elbows straight and palm facing forward. Next, bend your wrist forward and back. Your other hand should be checking to make sure that your shoulder stays down and drawn back the entire time.

SCAPULAR RETRACTION Squeeze shoulder blades together and down- hold for 3 seconds. Repeat 10 times.

Exercises copyright of

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REFER A FRIEND Do You Have Friends or Family Unable to Do The Following? 9 Move without pain 9 Bend and move freely

9 Balance confidently and securely 9 Sit for long periods comfortably 9 Walk for long distances 9 Live an active and healthy lifestyle

Use It Or Lose It

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 the 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/symptomsconditions- detail.aspx?cid=95bd746b-b25f-46f5-8373-fb56c9f6b46a

HEALTHY RECIPE Miracle Red Juice

Mind Exercise: Sudoku

INGREDIENTS • 2 large beets • 4 long carrots • 2 apples • 6 celery stalks • 2 limes or lemons • 2 inches of ginger HEALTH BENEFITS • Immunity

• Kidneys • Pancreas • Digestive Tract

• Eyes • Liver • Spleen

INSTRUCTIONS Prepare beets, carrots, apples, celery, limes (or lemons) and ginger by chopping into smaller pieces before placing into a juicer. As the skin of a beet is packed with antioxidants and nutrients, it is recommended to leave the skin on the beet. Do not peel the ginger, which you will add to taste as ginger can be spicy. After all ingredients are added to the juicer, blend until juiced and smooth. Miracle Red Juice can be absorbed more easily on an empty stomach. Drink one glass every other day or as needed.

The rules of the game are simple: each of the nine blocks has to contain all the numbers 1-9 within its squares. Each number can only appear once in a row, column or box.

Meet Our Medical Director

Patient Results

Kevin Hsu, MD is a physical medicine specialist who is highly experienced in the non-surgical treatment of sports-related injuries, involving the joints, muscles, tendons, ligaments, and spine. Dr. Hsu offers procedures such as regenerative medicine injections including Platelet Rich Plasma, epidurals, nerve blocks, treatments of sciatic pain (using both diagnosticmusculoskeletal ultrasound and fluoroscopy for accuracy in placement), and injections of the hip, shoulders, spine, and extremities. Dr. Hsu sees patients in our Barnegat, Point Pleasant, and Jackson offices. Dr. Hsu enjoys diagnosing and treating patients from all walks of life. He has worked with the Trenton Titans Hockey Team, as well as athletes ranging from high school age to professional levels. He understands that many musculoskeletal problems are successfully treated without surgery, therefore, he utilizes an integrated approach by addressing posture, biomechanics, instability, and muscle imbalance, along with focused pain management. Following graduation in 2003 fromRobert Wood Johnson Medical School, he completed post-graduate residency training and became Board Certified in Physical Medicine & Rehabilitation, Board Certified in Sports Medicine, and Fellowship trained in Interventional Spine. Dr. Hsu lives in Monmouth County with his family and enjoys hiking, volleyball, basketball, and mountain biking. Dr. Hsu is always passionate about educating patients so that they canmake informed decisions on their health care needs. He advocates for a balanced approach including nutrition and fitness; and welcomes acupuncture, physical therapy and chiropractic treatments to achieve a pain-free life. KEVIN K. HSU, MD

Great experience. Success Story:

“They offer professional services in a friendly atmosphere which makes taking up care there an easy choice. All of the doctors and physical therapists are fantastic and the staff go above and beyond to make you feel welcome and accommodate your needs. Great experience.” - Julie L.

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Relieve your spinal pain! Do you suffer with any of the following symptoms? • Pain while bending or reaching • Chronic back pain • Difficulty with stiffness and soreness • Pain from an old injury or accident • Difficulty completing simple tasks • Radiating pain to muscles and joints

Don’t let pain become a way of life Pinpoint the exact cause of your pain or injury!

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2 HELPFUL SHOULDER EXERCISES TO KEEP YOU MOVING LONGER 1. Position yourself in front of a wall. Begin by lightly pushing forearms into the wall while sliding arms up. Make sure to keep your back flat. Raise your arms as high as you can without pain while keeping your shoulders down. Do the same when bringing them back down. This trains your body to raise the arms without substituting the neck muscles and strengthen the shoulders.

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.

We’re Here to Help Your Neck and Shoulders! Of course, self-testing at home is an imperfect way to determine if your headaches and neck pain are coming from poor posture or other shoulder issues. They just show you where your body as limited movement, which may be causing your problems. Handling any problem sooner rather than later, leads to better results and preventing long-term damage, such as arthritis.

We welcome you to schedule a visit with us for a more complete evaluation.

Give NorthEast Spine and Sports Medicine a call today to talk with your therapist.

YouHaveTheRightToChooseYour Provider Whether you want to come in because you’ve suffered a recent injury or you want to improve your physical health, tell your doctor about NorthEast Spine and Sports Medicine. Get started feeling better today! See our medical professionals for: • Recent injury • Nagging aches and pains • Shoulder, wrist or elbow pain • Joint pain and movement problems • Walking or balance difficulties

557 South Atlantic Ave Aberdeen, NJ 07747 5 Swimming River Rd Lincroft NJ 07738 Call us at 732-983-5319 and visit a location nearest you! 728 Bennetts Mills Rd Jackson, NJ 08527 60 Lacey Road Manchester, NJ 08759 4057 Asbury Ave. Neptune, NJ 07753 367 Lakehurst Rd. Toms River, NJ 08755

175 Gunning River Rd Suite D Barnegat, NJ 08005

501 Iron Bridge Rd, Suite 2 Freehold NJ

1104 Arnold Avenue Point Pleasant, NJ 08742

Contact NorthEast Spine and Sports Medicine for a pain screening today! Discover the root cause of your problem before it’s too late! We gladly accept most insurance!

www.northeastspineandsports.com