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Physical Therapy Exercises for the Upper Arm

October 1, 2013 by admin Leave a Comment

You put your arms through a lot. Maybe it’s time to give back to them with a little therapy. Kenneth Hutto has some good physical therapy exercises for you to try! If you have any questions, see us at San Diego Sports Physical Therapy today!

Rotator cuff injuries account for over half of the total reported shoulder problems in the US.

According to AAOS, the American Academy of Orthopaedic Surgeons, 7.5 million people saw their doctor for a shoulder problem in 2006. AAOS points out that upper extremity problems can be caused by anything from playing sports to simply doing household tasks like washing walls. If you report shoulder pain to your doctor, you are likely to be referred to a physical therapist for treatment. Want to improve your health? Learn more about LIVESTRONG.COM’s nutrition and fitness program!

ASSISTED EXERCISE
If you are experiencing pain, a physical therapist will often prescribe assisted exercises for your arms first. The exercise is “assisted” because you will use the one arm to move the other through a comfortable range of motion. This allows your shoulder to move freely without stressing your muscles, tendons or ligaments. To go through assisted shoulder flexion, find a dowel that is roughly three feet long and hold it in your right hand at one end; with your other hand, grasp the dowel in the center. Relax your right shoulder and allow your left arm to push it straight in front of your body through a pain-free range of motion. Repeat for the opposite arm.

ISOMETRIC EXERCISE
Isometric exercises are used by physical therapists to begin strengthening the muscles of your upper arm. During an isometric exercise you will contract the muscle you are targeting without moving any joints. According to the “Journal of Orthopaedic Physical Therapy,” strength in the external rotators of your shoulders is extremely important in the rehabilitation of upper arm injuries. To strengthen your external rotators, stand so your shoulder and the length of your arm are touching a wall. Bend your elbow to 90 degrees while keeping the arm against the wall. Press into the wall with the back your hand — concentrate on your shoulder acting as a hinge so the pressure is on your hand, not your elbow. Hold the contraction for five seconds, rest and repeat 10 times on each arm.
ACTIVE EXERCISE
Active exercises involve contracting your muscles to move joints through a range of motion. Weak elbow flexors in your upper arm could lead to shoulder injury. To strengthen your elbow flexors actively, sit or stand with your elbows straight and your palms facing forward. Lift your hands up to your shoulders and slowly lower them to your sides. If this motion is easy, hold a light dumbbell in each hand. You can lift both arms at the same time or one at a time. Begin with three sets of 10.
STRETCH
Stretching muscles in addition to strengthening them is very important for the function of your upper extremities. To stretch your elbow flexors, sit on the floor or on top of a mat with your arms behind you — your palms should be touching the floor with your fingers pointing away from your body. Scoot your hips forward so they are further away from your hands; you should feel a stretch in your biceps. When you feel a light stretch, hold the position for 30 seconds, rest and repeat three times.

REFERENCES
American Academy of Orthopaedic Surgeons: Common Shoulder Injuries Brigham and Women’s: Total Shoulder Arthroplasty / Hemiarthroplasty Protocol Journal of Orthopaedic Physical Therapy: Concentric Isokinetic Shoulder Internal and External Rotation Baseball Pitchers American Academy of Orthopaedic Surgeons: Shoulder Surgery Exercise Guide Sloan-Kettering: Upper Extremity Exercise Program
Article reviewed by Manisha Parmar Last updated on: Sep 10, 2013

Read more: http://www.livestrong.com/article/365909-physical-therapy-exercises-for-the-upper-arm/#ixzz2g6xRM3C8

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Gardening

September 5, 2013 by admin Leave a Comment

Summer is one of the prime times for gardening, especially fruits and veggies. Although it may be relaxing, it can take a toll on your muscles and joints. Take a look at this article featured on MoveFowardPT, and then come visit us at San Diego Sports Physical Therapy if you experience pain or discomfort.

Common gardening tasks, such as digging, planting, weeding, mulching and raking can cause stress and strain on muscles and joints, especially for seniors or those who are normally sedentary. The shoulders, back, neck and knees are prime targets. Following these tips can help you minimize the risk of injury:

Warm up before you begin. Get your heart rate up by taking a 10-minute walk followed by some stretches for your upper and lower back, neck, arms and legs. Roll your shoulders back in a circular motion and slowly move your head from side to side a few times to loosen up.
Don’t over do it. Be mindful of how the body feels. If you experience an aching back or neck, slow down and stretch or stop and switch to a different task.
Use a garden cart or wheelbarrow to move tools and heavy planting materials.Don’t kneel on both knees. Keep one foot on the ground to give your back more stability. If you have to kneel use knee pads or a pillow to absorb some of the pressure.
Change positions frequently to avoid stiffness or cramping.
Practice proper body mechanics. Bend at your knees when you grab something or pull a weed, bend your knees and contract your abdominal muscles to avoid straining your back.
End your gardening session with a short walk or some light stretching. Take a warm bath or shower to help prevent next-day soreness.
If you experience pain, contact your physical therapist.

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Workplace Wellness

August 1, 2013 by admin Leave a Comment

A lot of us have to work, but how can we stay healthy while on the job? Take a look at this article from MoveForwardPT in order to help improve your posture and mobility at work! If you’d like to see a physical therapist today, come visit San Diego Sports Physical Therapy in Liberty Station!

Working at a computer work station all day can take a toll on the body. Repetitive activities and lack of mobility can contribute to aches, pains, and eventual injuries.

Sitting at a desk while using the keyboard for hours on a day to day basis can result in poor circulation to joints and muscles, it can also create an imbalance in strength and flexibility of certain muscles, and muscle strain. These issues can be easily remedied by taking frequent short breaks, or “micro breaks,” throughout your day.

Get out of your chair several times a day and move around—even for 30 seconds
Roll your shoulders backwards
Turn your head side to side
Stretch out your forearms and your legs

Additionally, specific guidelines for your work station can help maximize your comfort and safety.
Your chair should have the following:

Wheels (5 for better mobility)
The ability to twist freely on its base
Adjustable height
Adjustable arm rests that will allow you to sit close to your desk
Lumbar support
Seat base that adjusts to a comfortable angle and allows you to sit up straight

The position of the keyboard is critical:

The keyboard should be at a height that allows you to have your forearms slightly below a horizontal line—or your elbows at slightly more than a 90 degree angle.
You should be able to slide your knees under the keyboard tray or desk.
Avoid reaching for the keyboard by extending your arms or raising your shoulders.
Try to avoid having the keyboard on top of your desk. That is too high for almost everyone—unless you can raise your seat. The elbow angle is the best test of keyboard position.

The position of your computer monitor is important:

The monitor should be directly in front of you.
The top of the monitor should be at your eye level, and at a distance where you can see it clearly without squinting, or leaning forward or backward.
If you need glasses for reading, you may need to have a special pair for use at your computer to avoid tipping your head backward to see through bi-focals or other types of reading glasses.

How can a physical therapist help?

Many physical therapists are experts at modifying work stations to increase efficiency and prevent or relieve pain. Additionally, if you are experiencing pain that isn’t relieved by modifications to your work station, you should see a physical therapist who can help develop a treatment plan to relieve your pain and improve your mobility.

Here are a couple of exercises you can do right at your desk!

Desk Exercises

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Physical Therapy Exercises for the Upper Arm

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