healthy — Page 6

Physical Therapy for Shoulder Impingement & Tendonitis

Shoulder inflammation can be painful, and should be taken care of. It is common among swimmers, or sports where arm swings and shoulder rotation are used consistently. Here are a few exercises explained by Jessica Wellons in an article posted on Livestrong.com, to help strengthen your shoulder and thus prevent shoulder impingement and tendonitis. For questions, call us at 619-756-7500!

The rotator cuff consists of four muscles and tendons that cover the head of the humerus and attach it to the shoulder blade, or scapula. They provide stability and strength during rotational movements in the arm. Shoulder impingement refers to mechanical compression or inflammation of the rotator cuff tendons. This occurs when the space in the shoulder joints narrows and the rotator cuff tendons or bursa, lubricating sacs located over the rotator cuff, become compressed, irritated or damaged, resulting in pain, inflammation and reduced mobility. Exercises that target the rotator cuff will strengthen the surrounding muscles and tendons, improve circulation to the joint, flexibility and range of motion.

External Rotation

Stand with your back against a wall, ensuring that your torso and shoulders remain straight. Bend your right elbow to form a 90-degree angle and bring your arm across r youabdomen, remembering to keep your thumb upright and flattening your palm against your stomach. Perform an external rotation by moving your arm and forearm away from the abdomen, remembering to keep your elbow bent. Continue this external rotation until the back of your arm is flat against the wall. Hold this position for five seconds and rotate your arm back to the starting position. Perform one set of 10 repetitions on both arms, once daily.

Supraspinatus Stretch

You will need two dumbbells to perform this exercise. Standing upright, holding a dumbbell in each hand with thumbs pointing down. While keeping your elbows straight, slowly bring your arms outward to form a 45-degree angle. Hold this position for five seconds and slowly return to the starting position. Perform three sets of 20 repetitions, once daily to strengthen the muscles and tendons in the rotator cuff, thus stabilizing the shoulders and restoring mobility.

Triceps Stretch

Stand upright and bend your right elbow to form a 90-degree angle. Raise your right hand so that your forearm forms a 90-degree with your shoulder and place your opposite hand over your elbow. Using your left hand, grab the opposite elbow and gently pull that arm down behind your head. Continue this gentle pull until you feel a stretch in your shoulders. Hold this stretch for five seconds and relax. Perform one set of 10 repetitions on both arms, two to three times daily to stretch the tendons and joints in the shoulder and help restore your range of motion.

Scapular Squeezes

Lie on your back and bend both knees. Plant your feet firmly on the ground and extend your arms away from your body, with palms up. While maintaining contact between the ground and your lower back, begin squeezing your shoulder blades together, downward and toward your spine. While performing this exercise, try to not shrug your shoulders and remember to relax your neck. As your perform this exercise, the lower muscles between your scapula should be contracting. Hold each shoulder blade squeeze for five seconds and relax. Perform one set of 20 repetitions three times a day to strengthen the muscles in the shoulders and prevent further injury.

Smart Moves for Families

Getting enough physical activity for the family will help boost energy and inspire great attitudes! MoveForwardPT suggests more exercise for the family to improve overall health.

Making a commitment to be physically active is one of the best ways families can prevent or combat obesity and its consequences. Physical therapists support the Department of Health and Human Services’ Physical Activity Guidelines, which states:

Children should get 1 hour or more of physical activity a day.
Adults should do 2 hours and 30 minutes a week of moderate-intensity, or 1 hour and 15 minutes a week of vigorous-intensity aerobic physical activity.
Physical therapists’ extensive knowledge of pre-existing conditions (such as type 2 diabetes and obesity) allows them to help people of all ages and abilities establish life-long patterns of physical activity. For those who already are obese, physical therapists can devise safe exercise programs that reduce pain, restore flexibility, and increase strength and cardiovascular endurance. For people with type 2 diabetes, they can design and supervise exercise programs that reduce the need for medications, lower the risk of heart disease and stroke, and help manage glucose levels, among other benefits.

The following tips were designed by physical therapists to help families stay active and incorporate physical activities into their daily lives:

“Smart Moves” for Families

Plan weekend family activities involving physical activity, such as hiking, swimming, bicycling, mini-golf, tennis, or bowling.
Help your child plan physical activities with friends and neighbors, such as skating or softball.
Have your kids brainstorm a “rainy day” game plan of indoor activities involving fitness games such as Wii Fit or Dance Dance Revolution.
Remember that your family does not need to join a health club or buy fancy equipment to be active. Walking isn’t costly and it’s easy. So is designing a backyard obstacle course. Weights can be made from soda or detergent bottles filled with sand or water!
Provide positive rewards for your child when he or she engages in physical activities, such as workout clothes, a new basketball, or an evening of roller-skating.
Provide positive feedback about your child’s lifestyle changes. Remember not to focus on the scale (for you or your child).
Be your child’s “exercise buddy.” Plan daily walks or bike rides and set goals together for increasing physical activity rather than for losing weight. It’s also great “bonding” time!
As you schedule your child’s extracurricular activities, remember to plan time for exercise and activity as a priority for the entire family. Don’t just “squeeze it in.”
Encourage children to try individualized sports such as tennis and swimming. Studies show such activities are the basis of lifelong fitness habits.
Parents and children can do exercises while watching television (or at least during commercials), such as sit-ups, push-ups, or running in place. Discourage snacking or eating meals while watching.

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