Rotator Cuff and Stuff

March 2016
 
A little bit about your Rotator Cuff...

     The shoulder joint is a ball-socket joint that allows the arm to move in many directions.  It is made up of the head of the humerus (upper arm bone) which fits into the glenoid fossa of the scapula (shoulder blade).  The head of the humerus is kept in place by the joint capsule and labrum, thick bands of cartilage.

     The rotator cuff is made up of four muscle that help move and stabilize the shoulder joint:
  -Supraspinatus
  -Infraspinatus
  -Subscapularis
  -Teres minor



     Damage to any or all of the four muscles and the ligaments that attach these muscles to bone can result from an acute injury, a fall or accident, from chronic overuse like throwing or lifting (baseball pitchers, tennis players, painters, etc), or from gradual degeneration of the muscles or tendon that occurs with aging.

Symptoms of rotator cuff injury or damage include:
  -Pain- may vary from deep ache in the shoulder to sharp severe pain
  -Muscle spasm
  -Swelling & inflammation
  -Decreased range of motion

TREATMENT:
Acute tear:
  -Rest the shoulder
  -Ice to decrease swelling
  -Compression-reduce pain and inflammation
  -Elevation- avoid positions/activities that are uncomfortable

     Physical therapy is an important component of treatment regardless of the severity of the tear.  Stretching and range of motion exercises help maintain shoulder strength and function.   For severe cases steroid injections and or surgical repair may be utilized when conservative therapy has failed.  Depending on the age of the person, and extent of injury, nonsurgical treatment is reported to have a success rate of 40-90%




 
Home Care:

PREVENTION:
  -You can do daily stretches and exercises to keep your shoulder muscles flexible    and strong
  -Keeping good posture at all times (standing straight and relaxed, without
   slumping)
  -Don't lift objects that are too heavy for you-especially over your head and don't       catch falling objects
  -Don't keep your arms raised over your head or out to the side for long periods of    time (ex: painting a ceiling), if you must do activities that involve these things,       make sure you take plenty of breaks to rest and stretch

STRETCHES:
1. Corner/Doorway Stretch:
   -Facing corner or standing through a doorway, place forearms on each wall at     
   shoulder height.   Slowly lean chest forward into corner, keeping upper body tall,    to feel a stretch in the front of  the chest.



2. Lats/Rotator Cuff self traction:
   -Stand at 45 degrees facing a closed door with one foot in front of the other in a       lunge type  position.  Reach forward and grasp doorknob then slowly sit lower         body down and backward to  feel a stretch in the back and side of the shoulder



3. Triceps-Cross body:
   -Sitting tall, shoulders square, place one hand across body toward opposite   
   shoulder.  Use  opposite hand to gently bring elbow further across body, keeping    shoulders square, to feel a  stretch in the back of the upper arm



4. Active Supraspinatus:
   -Place arm horizontally across body with thumb down.  Grasp arm at elbow level    with opposite  hand and assist arm while reaching across body.



5. Traps-Bilateral:
   -Standing, clasp 'hand over hand' behind back.  Stand tall, keep chin tucked   
   down and lower  shoulder blades down to the floor to feel a stretch in the top of       the shoulders.



 
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In This Issue:
 
 Oil of the Month
WINTERGREEN
 ESSENTIAL OIL:

This oil has cortisone-like properties, making it naturally analgesic, anti-inflammatory, anti-rheumatic, antiseptic, and antispasmodic and warming, among other qualities. It is said to be beneficial for arthritis, rheumatism, tendinitis, bone spurs, frozen shoulder, torn rotator cuff, cartilage injury and general pain or inflammation of the muscular and skeletal system.
 
Supplement Of The Month
Glucosamine Synergy combines
 glucosamine, Boswellia serrata, and manganese to help maintain healthy joint function.
  • Maintains healthy connective tissue
  • Supports the body's normal connective tissue repair process
  • Supports joint health
  • Contains many of the same ingredients as Ligaplex II, with the added benefit of glucosamine and boswellia for relieving discomfort in the affected areas after strenuous exercise

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Becker, MN  55308

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