The Training Room_3 Simple Ways to Beat Your Achy Shoulders

The Training Room_3 Simple Ways to Beat Your Achy Shoulders

The Training Room Bulletin The Newsletter About Your Health And Caring For Your Body Congratulations to Matt, Meredith and Chip on the newest addition to the Hinsey Family!!!

Sullivan Hinsey, born May 14, 2018!!! SEE MATT’S STAFF SPOTLIGHT INSIDE

The Training Room Bulletin The Newsletter About Your Health And Caring For Your Body “Understand The Anatomy Of Your Shoulder To Gain Pain Relief! ” 3 WAYS TO BEAT ACHY SHOULDERS

Do you find your shoulders aching at the end of the day or when having to reach for items?

Why your shoulders hurt 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 involved in stabilizing the joint 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. 2. Strengthen your rotator cuff muscles – By keeping your rotator cuff muscles strong, you help guide your shoulder joints, lessening the chance for injury and inflammation to occur. A simple exercise to perform is while sitting or standing up tall with good posture, keep elbows at your side bent to 90 degrees and thumbs up. Push your hands out like opening a newspaper. Repeat 10 times. This will help you avoid rotator cuff injuries. 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 a sitting or standing position, 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. We will definitely get your shoulders feeling stable, stronger and allow you to get back to doing life’s everyday activities pain free.

www.thetrainingroompt.com

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. While 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 three 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. CTS is easier to treat if caught early, prior to any lasting nerve damage. 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. Exercise Essential

Healthy Recipe: Grilled Shrimp Tacos with Sriracha Slaw

Ingredients •

Great For Tight Muscles

1/4 c. extra-virgin olive oil 3 tbsp. freshly chopped cilantro Juice of 3 limes, divided

Upper Back Extension Lie on your stomach. Reach your hands down towards your feet as you raise your chest off the floor, keeping your chin tucked. Repeat 10 times.

• • • • • • • • •

kosher salt

Freshly ground black pepper

1 lb. large shrimp, peeled and deveined 1/4 head red cabbage, shredded

1/4 c. mayonnaise 1 tbsp. sriracha 4 medium tortillas

Directions 1. In a small bowl, mix together olive oil, cilantro, and 1/3 of the lime juice. Season with salt and pepper. 2. Add shrimp to a baking dish and pour over mixture. Toss until completely coated and let marinate 20 minutes. 3. Meanwhile, make slaw: In a large bowl, toss cabbage with mayo, remaining lime juice and sriracha. Season with salt. 4. Heat grill to high. Skewer shrimp and grill 3 minutes per side. 5. Grill tortillas until charred, 1 minute per side. 6. Serve shrimp in tortillas with slaw.

Always consultyour therapistorphysicianbefore startingexercisesyouareunsureofdoing.

“Before coming to The Training Room, I suffered a partial tear in both my right and left shoulder. It was very difficult and painful for me to sleep, carry bags of groceries, open car doors and interact playfully with my children. Since attending The Training Room and working with the experienced physical therapists the pain has subsided; I can sleep easy, open doors, carry and lift various items and enjoy physical activities with my children. I have learned how to reset my body, self-tune, and prep myself for workouts at the gym. I’ve learned how to establish a strong base to effectively lift and work every muscle instead of focusing on one that could cause aggravation of my shoulders. I have regainedmy self-confidence.Thanks The Training Room.” -Timothy Schumate “I have regainedmy self-confidence.” PATIENT SUCCESS STORY

STAFF SPOTLIGHT

Matthew Hinsey, PT, DPT, ATC

Matt has been a therapist at The Training Room since November 2014. I love working with patients of all backgrounds from the competitive athlete to those with a desire to begin a physically active lifestyle! The most

rewarding part of my job is seeing patients return to their sport or activity pain-free with a different outlook on health, wellness, and the importance of movement as medicine!

Outside of physical therapy, I enjoy spending time with my growing family, playing ice hockey, running, reading, watching Penn State football, and spending weekends in the Summer down the shore at Wildwood Crest.

www.thetrainingroompt.com