3 Shoulder Exercises To Alleviate Pain, Aches, Pops, and Crunches

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shoulder pain

Have you noticed your shoulders ache, crunch, or flat out prohibit you from doing normal daily activities? Has dressing yourself, opening doors, or lifting objects become problematic? If so, read on! Dr. Grace Walker, physical and occupational therapist, will help you understand why shoulder pain can occur, and what you can do.

Why do my shoulders hurt?

Your shoulders are one of the most intricate parts of your body. For that reason, they can be one of the easiest areas to injure. Some of the smallest muscles in the shoulder are actually the most important. For instance, the rotator cuff includes four small muscles that are vital to its movement in each direction. If these muscles become weak or injured, the humerus bone can actually make contact with the socket of the shoulder blade.

What can I do about my hurting shoulders?

  1. Postural exercises to align shoulders– Shoulder pain and injury is commonly a result of poor posture. Extended periods of poor posture at work, home, and even while driving can change the mechanics of the joint movement.
  2. Rotator cuff strengthening– Strong rotator cuffs will help your shoulders get through your daily activities with less pain. Less pain leads to less opportunity for an inflammatory response to occur. One simple exercise that can be done at home is as follows: Begin by lying down on your side with your top arm point straight to the ceiling. Next, swing your arm down 90 degrees so that your hand is flat on your hip. Repeat this 10-15 times a day, twice a day. This exercise is meant to build rotator cuff strength simple by using gravity as resistance. If you have difficulty completing this exercise without pain, please speak with one of our therapist.
  3. Build scapular stability- The scapula, or shoulder blades, are a crucial part of your shoulder complex. They are composed of many different small muscles used to guide your shoulder through its entire range of motion; pulling, pushing, and reaching. An exercise you can do at home to improve scapular stability is done standing against a wall and gently trying to pinch your shoulder blades together while keeping your arms relaxed. Do this for 10-15 repetitions, holding for five seconds each time. This can also be done twice each day.

By working these 3 simple actions into your daily routine, you can be on your way to reducing or overcoming shoulder pain. At Walker Physical Therapy and Pain Center, we have trained therapist to help design physical therapy programs to increase shoulder strength. We come up with personalized programs for each patient to provide results in a fun and healing environment.

 

Call Walker Physical Therapy and Pain Center to schedule an appointment with an expert and caring physical therapist!

 

 1111 W. Town and Country Rd., Ste. 1

Orange, CA 92868

Phone: (714) 997-5518

www.walkerpt.com

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Spending too much time on your butt? These 3 exercises can help!

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Close-up Of Young Businesswoman On Chair Having Backpain In Office

Dr. Grace Walker, physical and occupational therapist, is very familiar with pain developed from prolonged sitting. Too much time sitting can lead to muscle atrophy, or shrinking muscle tissue. Also, when you stay in one position for too long, your bones actually press against the muscle and skin in your bottom. This pushes the blood away from your skin. If you stay like this too long, you get what’s called a decubitus ulcer, or bedsore.

On the more extreme side, Mayo Clinic has reported that sedentary lifestyle attributes to nearly 50% increased risk of death from any cause, and 125% increased risk of events associated with cardiovascular disease, such as chest pain or heart attack.

If these statistics are a wake-up call for you, here are three exercises to get you body feeling better!

  1. Crab Hip Hold– Jeremy Frisch, U.S.A.W., owner and director of Achieve Performance Training, says this move is “perfect for zeroing in on all the muscles that don’t see any action when you’re sitting all day: hamstrings, glutes, lower back, and shoulders.”
  2. Resisted Rows– Working over a stack of books or computer all day causes your shoulders to slump forward and your back to hunch. To stretch and strengthen these muscle, check out this instructional guide for rows.
  3. Half Frog Stretch– This yoga pose focuses on the thighs, shoulders, and upper back. These areas are prone to becoming tight after sitting for extended amounts of time.

At Walker Physical Therapy and Pain Center, we have the ability to identify the factors that may be causing pain, and correct them. Our therapists work to understand your activities of daily living to develop personalized exercise programs for you during treatment, home, and work, too.

We develop physical therapy programs for each patient to provide results in an affordable, fun and healing environment. Visit our website WalkerPT.com and call Walker Physical Therapy and Pain Center to schedule an appointment with an expert and caring physical therapist!

1111 W. Town and Country Rd., Ste. 1

Orange, CA 92868

Phone: (714) 997-5518

www.walkerpt.com

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Workplace Ergonomics: Keyboard and Mouse Tips. Part 4 of 4.

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Young secretary with inflammation of the carpal tunnel

Dr. Grace Walker, physical and occupational therapist, shares tips on how to design an ergonomic workspace! This is a four part series, today being part 4 of 4. We will be investigating the proper selection of your keyboard and mouse!

If you’ve read the other three blog posts prior to this, you may be starting to see the pattern of how each workplace accessory plays into one-another. The proper chair gives you the ability to sit at your desk correctly, the proper desk allows you to position your monitor, keyboard, and mouse appropriately, and so on.

Selecting the appropriate keyboard and mouse helps reduce exposure to awkward postures, repetition, and contact stress. Here are four tips to consider when positioning and choosing your keyboard and mouse.

  1. Your keyboard may be of better service to you by utilizing a wrist rest to reduce pressure on the carpal canal. Repetitive pressure on the carpal canal can lead to inflammation and ultimately become carpal tunnel syndrome.
  2. Your keyboard should be directly in front you and allow your elbows to be close to your body with your shoulders relaxed.
  3. Keep the mouse close to the keyboard and consider alternating hands with which you use the mouse.
  4. Consider the use of split-keyboards, trackballs, and touch pads to ease the stress that normal keyboards and mouse may cause over time.

At Walker Physical Therapy and Pain Center, we have the ability to address all of the potential variables that may be causing pain related to lack of ergonomic support and repetitive motion injuries that may occur at home or in the workplace. We specialize in working to find the root cause of your ailments, and correcting them.

We come up with personalized programs for each patient to provide results in a fun and healing environment. Call Walker Physical Therapy and Pain Center to schedule an appointment with an expert and caring physical therapist!

 

1111 W. Town and Country Rd., Ste. 1

Orange, CA 92868

Phone: (714) 997-5518

www.walkerpt.com

 

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Worplace Ergonomics- Monitors: More Important Than You May Think! Part 3 of 4

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businesswoman working on laptop with neck pain

Dr. Grace Walker, physical and occupational therapist, shares tips on how to design an ergonomic workspace! This is a four part series, today being part 3 of 4. We will be looking at the ergonomic placement and utilization of your computer monitor.

Finding the correct monitor and placing it in the proper position helps reduce exposure to forceful exertions and awkward postures. On top of easing shoulder and neck tension, this helps to prevent other adverse effects such as excessive fatigue and eye strain.

Here are four quick tips to keep in mind when selecting and positioning your computer monitor.

  1. Put your monitor directly in front of you and at least 20 inches away. Viewing distances that are too long can cause you to lean forward and strain to see small text. Distances that are too short may require you to sit in awkward positions to be able to read correctly.
  2. Position the monitor so the top line is at or below eye level. A quick solution for raising the monitor is either a new monitor stand or a stack of wide, heavy books. A display screen that is too high or low will cause you to work with your head, neck or back in awkward positions.
  3. Place your monitor perpendicular to any windows to prevent eye stain due to a glare on the screen. Eye strain can eventually lead to neck and shoulder stain from leaning in to see past glare.
  4. Laptops and tablets are the least ergonomic form of computing! The benefits of using a desktop computer include the ability to adjust the height and distance of the monitor and space computer components, such as the keyboard and mouse, away from each other. Use laptops and tablets only when you must.

At Walker Physical Therapy and Pain Center, we have the ability to address all of the potential variables that may be causing pain related to lack of ergonomic support and repetitive motion injuries that may occur at home or in the workplace. We specialize in working to find the root cause of your ailments, and correcting them.

We come up with personalized programs for each patient to provide results in a fun and healing environment that is affordable. Call Walker Physical Therapy and Pain Center to schedule an appointment with an expert and caring physical therapist!

1111 W. Town and Country Rd., Ste. 1

Orange, CA 92868

Phone: (714) 997-5518

http://walkerpt.com

 

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Dr. Grace Walker, physical and occupational therapist, shares common problems that lead to neck pain, with a common solution.

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Sportsman in pain

You may have read the recent study that examined how effective physical therapy was for patients with neck pain. Guess what they found? Physical therapy was successful in treating neck pain. They used 3 methods: electrotherapy, kinesiotherapy, and manual massage. Results showed a combination of the 3 methods was the most effective.

“Neck pain is a common health problem in the United States. It has been estimated that about 70% of adults are afflicted by neck pain at some time in their lives, 10 to 15% of adults report neck pain that has persisted more than 6 months in the past year, and 5% of adults are currently experiencing disabling neck pain.(Sherman 233) Neck pain often stems many things; from something severe such as a traumatic injury, to prolonged poor exposure while working or driving. However one thing you might not have known is that injuries affecting other parts of the body, such as the shoulders, back and even hips, may be the root cause of neck injury.

At Walker Physical Therapy and Pain Center, we have an effective program for our patients with neck pain. We look at the “root cause” when treating neck pain to provide insights as to why you are experiencing pain, instead of just a quick fix! We also look at our patients BMI and then look at the daily activities demand.

We come up with personalized programs for each patient to provide results in an affordable, fun and healing environment. Call Walker Physical Therapy & Pain Center to schedule an appointment with an expert and caring physical therapist!

 

Walker Physical Therapy and Pain Center

1111 W. Town and Country Rd. Ste. 1

 Orange, CA92868

 Phone: 714-997-5518

 

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Dr. Grace Walker shares two lifestyle tips to reduce knee pain

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Dr. Grace Walker, physical and occupational therapist, shares that patients seen for knee injuries find dramatic results by a few life style changes. Research shows that knee injury patients who utilize physical therapy, along with these tips listed below, find greater, longer lasting relief.

stock-photo-81368917-runner-touching-painful-knee-athlete-runner-training-accident

 

  • Be conscious of your footwear

    • Women might love the look of those high-heels, and men the comfort of sandals, however these types of shoes are just as unsupportive as they look. One wrong step in heels or sandals could be disastrous, not only for the ankle, but the knee as well. The same misstep in ergonomic footwear, may be correctable and more forgiving on the knee. Women should also know that “the higher the heel, the more the knee will bend when the foot hits the floor. This put a lot of strain on the knee joint, especially for women who are overweight.”  (Christensen 1)
  • Maintain a healthy body weight

    • Overweight men are five times more likely (and women four times more likely) to experience knee osteoarthritis. Research shows that a “loss of at least 10% of body weight is associated with moderate to large clinical improvements in joint pain.(Asay 1)

To see the second part of this article, “Three areas of exercise to reduce knee pain”  featured on our blogger website, click the link.

At Walker Physical Therapy and Pain Center, we have the ability to help address all of the potential variables that may be causing knee pain. We look at the “whole person” when treating knee pain to provide insights as to why one might be experiencing excess strain on their knees but also in the hip, ankles and even a weak “Core”. We also look at our patients Body Mass Index as well as the daily activities demand.

We come up with personalized programs for each patient to provide results in a fun and healing environment. Call Walker Physical Therapy & Pain Center to schedule an appointment with an expert and caring physical therapist!

1111 W. Town and Country Rd. Ste. 1

Orange, CA92868

Phone: 714-997-5518

 

 

References:
Christensen. Ann Rheum Dis. 2007 Apr; 66(4): 433–439. PMCID: PMC1856062. Effect of weight reduction in obese patients diagnosed with knee osteoarthritis: a systematic review and meta‐analysis
Asay JL, Favre J, Titchenal MR, et al. Effects of high heel wear and increased weight on the knee during walking. Journal of Orthopaedic Research. 2014.
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Relieve Neck Pain Through Yoga

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Grace Walker, Physical and Occupational Therapist and Nutritionist agrees with Mike Uhrlaub on the issue of Forward Head Syndrome.

September 9, 2015 By Mike Uhrlaub

Poor posture is the most common cause of neck pain. 20% of the adults in the United States suffer from chronic neck pain. Most of us spend hours sitting in front of the computer or driving in traffic every day.  This leads to muscle imbalances, weakness, and poor flexibility– key symptoms where forward Head Posture can occur.

Forward head posture is where the head is not aligned with the neck and shoulders. The head is actually sticking out in front of the shoulders causing the back to round out.  This causes the muscles of the neck, shoulders, upper back and chest to change how they work. [1]

Why is Forward Head Posture Bad?

 Forward head posture has direct implications for the head and neck. Some neck muscles become weakened, and others become contracted which leads to chronic muscle strain. Stretched ligaments place an imbalance of pressure on the discs in the neck. Over time, these structures become damaged and arthritis and disc problems can result.[2]

 

Do you have Forward Head Posture?

Stand with your back and heels against the wall and if the back of your head does not easily touch the wall you may have forward head posture.

Physical therapist Mike Uhrlaub has found yoga to be quite effective in teaching you proper postural awareness through improving your postural habits and body mechanics.  It also stretches the tight muscles and strengthens the weak ones to improve your posture.

At Walker Physical Therapy & Pain Center, we create a unique program that is adequate to treat issues with the neck associated with Forward Head Posture.

Schedule an appointment today!

714-997-5518

1111 W. Town and Country Rd. Suite 1

Orange, CA 92868

[1] http://flex-pt.com/yoga-for-neck-pain-relief/

[2] http://www.necksolutions.com/blog/correcting-forward-head-posture/

 

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