How Can I Strengthen My Shoulder?

BAND SHOULDER ROTATION – INTERNAL

  • Secure the band at medium height on your side and grab the handle with the hand closest to it in front of you
  • Upper arm pressed against your abdomen and elbow bent.
  • Pull the handle in towards your abdomen and allow it to slowly return after a short pause.
  • Keep your upper arm pressed against your abdomen and elbow bent throughout. (10-15 reps)

BAND SHOULDER ROTATION – EXTERNAL

  • Secure the band at medium height on your side and grab the handle with the hand furthest from it in front of you,
  • Upper arm pressed against your abdomen and elbow bent.
  • Pull the handle out away from your abdomen and allow it to slowly return after a short pause.
  • Keep your upper arm and the angle in your elbow still throughout. (10-15 reps)

The “W”

  • Lift your arms up to form a “W” shape like the picture above (with your thumbs pointing backwards). This will bring your shoulder blades closer together.
  • Squeeze the shoulder blade together for 15-20 seconds.
  • Repeat 3x/day

The “L”

  • Bring your elbows down from the “W” position so that each arm forms an “L” shape coming out from your body at a 90 degree angle.
  • Keep your palms up and thumbs pointed back.
  • Squeeze and hold for 15-20 seconds
  • Repeat 3x/day

Is that shoulder still bugging you? Can’t seem to get better even after trying everything?

Contact Oasis Chiropractic to find more and better options without the use of drugs or surgery. It could be the best phone call you’ll ever make!

(651-458-5565)

Chiropractic Rehabilitation, Sports, Extremity, & Auto Injury

Why Doesn’t My Shoulder Feel Better?

Shoulder Guide for your ACHES and PAINS

Does you shoulder hurt every day? Try these stretches for your shoulder pain.

Shoulder Circles

  • Let your arm hang loose and rotate clockwise for 10-15 seconds.
  • Then rotate the opposite direction for 10 to 15 seconds.
  • This can also be done while holding some light weight (5-10 pounds)

Internal and External Rotation Stretch

  • Step 1: Stand next to a door way or wall. Place your elbow by your side, and turn in outward. Hold for 10-15 seconds.
  • Step 2: Place your hand behind your back. Use the wall to push your elbow forward. Hold for 10-15 seconds.
  • Repeat with both arms 3 times.

Abduction / Adduction Stretch

  • Step 1: Move your arm across your body. Push with other hand until you feel a stretch in the back of your shoulder. Hold 10-15 seconds.
  • Step 2: Stand next to a wall. With the thumb pointing up, use the wall to push your arm back to stretch your chest. Hold 10-15 seconds.
  • Repeat with both arms 3 times.

Try to do these stretches every day and check back soon to get the shoulder strengthening exercises.

Chiropractic Rehabilitation, Sports, Extremity, & Auto Injury

3 Easy Ways To Reduce The Risk Of Concussion – #3

straight-neck

Ok, here’s the third way to reduce your risk of concussion. Make sure you have a curve in your neck!! Multiple studies have shown that an optimal curve in your neck improves neck strength by 7-10X.

According to Chiropractic Biophysics the ideal cervical curve is 42.5 degrees. (https://idealspine.com/what-is-cbp)

We take Xrays for kids and athletes in our office to evaluate neck curve. The picture above shows a complete loss of the neck curve.

The test we recommend is a functional x-ray test. It measures the neck in 3 positions to make sure it is moving properly.

The solution may be as simple as a neck stretch but the athlete may also need chiropractic adjustments if the neck is not moving properly.

Chiropractic Rehabilitation, Sports, Extremity, & Auto Injury

3 Easy Ways To Reduce The Risk Of Concussion – #1

concussion-word-art

PREVENTION IS KEY – When dealing with concussions, we are finding that it is far more beneficial to prevent concussion than to try to fix the damage after the fact.

At Oasis Chiropractic PA we evaluate athletes with a baseline concussion test to have a starting point for comparison in the event the athlete suffers a head injury.

This is the first article in a 3 part series on ways to reduce the risk of concussion. The first is adding Omega 3 fatty acids to your diet….

1. ADD OMEGA-3
Multiple studies are now talking about the effects of inflammation increasing the odds and severity of concussion. Omega-3 from fish oil is an anti-inflammatory fat. Fat makes up a large portion of the brain and nerves. Less inflammation has a huge benefit for prevention. In addition to adding fish oil, avoiding or reducing inflammatory things like sugar and grains will be beneficial. Curcumin is also being shown to benefit concussion in a similar anti-inflammatory effect. (J Am Coll Nutr. 2016 Jul;35(5):469-75. doi:
10.1080/07315724.2016.1150796. Concussions,Traumatic Brain Injury, and the Innovative Use of Omega-3s. Lewis MD.)

Omega-3 testing can now be done at home with the Omega-Quant take home test. The Omega-Quant test is done at home with a simple finger prick and the blood sample is then mailed in for analysis. The desired
result is in the range of 8 – 12 %. If found to be low, we recommend adding additional Omega-3 from fish oil to your diet to increase the levels and then retest in 120 days.

The second way to reduce the risk of concussion is to increase neck strength……

Stop back next week for the details!!

Chiropractic Rehabilitation, Sports, Extremity, & Auto Injury

Why YWTL Exercises?

why yWTL excercises

The object of these exercises is to pull your shoulder blades together as much as possible. Many people develop forward head posture and rounded shoulders after sitting at a desk too long. Here are some simple exercises to prevent and correct poor posture. Hold each pose for a count of five deep breaths, moving directly from one pose to the next. This strengthens the upper back to combat slouching and forward head posture.

Try to do this exercise four times per day or on your breaks.

– Lift your arms up in a “Y” shape (with your thumbs pointing backward), pulling your shoulders back without arching your back.

– From the “Y” position, bring your elbows down until your arms form a “W” shape. This will bring your shoulder blades even closer together (thumbs still pointing back).

– From the “W” position, straighten your arms so that they are flat out from your shoulders forming a “T.” (Feel the muscles down the center of your upper back contract even more.) Keep your hands flat, palms up.

– Finally, bring your elbows down from the “T” position so that each arm forms an “L” shape coming out from your body at a 90-degree angle. Keep your palms up. This position will bring your shoulder blades very close together.

For more information or for a handout on this exercise, please call our office at 651-458-5565.

Chiropractic Rehabilitation, Family Health & Wellness

Chiropractic Spinal Care Rehab

At Oasis Chiropractic PA in Cottage Grove, MN we believe it is important to maintain good spinal health for flexibility, strength, and maintaining your spine and back.  In this article I will discuss what chiropractic spinal care rehab is, what it is used for, why chiropractic rehab is needed, and what are some of the rehab tools at Oasis Chiropractic PA.  Just like going to the gym, where you build stronger muscles and improve your flexibility, spinal care rehab is geared towards strengthening your spine and core to prevent future injuries or problems.

Chiropractic spinal care rehab

What Is Chiropractic Spinal Care Rehab?

What can you do to prevent your injury from coming back?  At Oasis Chiropractic PA we can get you on the right, healthy track after an injury.   Adjusting your spine with corrective spinal care and rehab will allow your body to progress and get stronger after an injury.  It is important to maintain your spine not just after an injury but as part of your wellness and total body health.  It is just like you maintaining your teeth, your home, or your car for the rest of your life.  Learning how to keep your spine in good shape is important, as it is the only thing that protects your nervous system.  Getting adjusted and by following up with exercises and spinal care rehab will allow your ligaments, tendons, and muscles to heal correctly.

Isn’t It Enough To Just Exercise And Stretch While You Are At Oasis Chiropractic?

No, we recommend you exercise and stretch daily at home or a gym as well to continue strengthening your back and core.  We provide follow-up exercises and stretches as part of your daily spinal care routine.  We value the importance of correct spinal care and take the time to educate our patients on proper technique and specific stretches or exercises for their condition.  At Oasis Chiropractic we start you out with our spinal care rehab tools and then give you the exercise to follow-up at home.  After you get your adjustment it is important to stretch and exercise the specific ligaments and muscles to start the healing process.  After an injury ligaments and muscles that support the spine can become unstable. It takes time for healing and through these specific exercises you can get on the right track to prevent future injuries.


Is Exercise Just For Ligaments?

No, soft tissue injuries are injuries that occur to everything but your bones. So it is not just the ligaments and the muscles, but it is also the tendons and the tendon attachments. When you undergo chiropractic adjustments, it helps the body realign the vertebrae, allowing your body to start the healing process. However, it is also important to strengthen the actual ligaments, tendons, and muscles surrounding the vertebrae to have a stable, flexible spine.

spinal rehabCan’t An Injury Just Heal Itself Without Exercise Or Spinal Rehab?

Depending on the severity of an injury it may require chiropractic care, exercise, and spinal care rehab to help the healing process. Sometimes when we stretch muscles they act like a rubber band, they stretch and tighten up again. This is how we typically stretch at the gym before working out. Unfortunately when we injure a muscle or ligament, it builds scar tissue as it heals and becomes more like stretching plastic. Plastic doesn’t stretch as easy and take longer time to stretch. This type of stretching becomes more of a permanent change. That is why a condition could keep reoccurring. The structure is no longer stable and could cause more problems. During an injury, bones can become misaligned, ligaments strained, and muscles sprained, hence inflammation sets in. This increased stress on the spine and your nervous system can manifest as pain or decreased function elsewhere in your body. Hence, it is important to properly take care of your spine and help the healing process by getting your spine checked by a chiropractor. Through corrective spinal care and specific exercises, stretches, and spinal rehab you will be better able to accomplish your goals.

Why Is Chiropractic Spinal Care Rehab Needed?

Is it just plain exercise we need or specific exercises? When you do the wrong exercises you could be reinforcing the problem and could potentially harm yourself. Specific exercises allow you to improve your spinal range of motion, muscle integrity, and strength of your spine. By getting on an exercise program that is designed to specifically strengthen those ligaments and muscles will allow the bone move and the body to heal. It takes about 4-6 weeks for ligaments to heal so it is important to keep those exercises ongoing.

What Rehab Tools Does Oasis Chiropractic Have For Corrective Spinal Care Rehab To Help Increase Your Flexibility And Strengthen Your Spine?

Click on the video below to see how the wobble chair can increase the disk space between the bones of your spine. This also gives flexibility and range of motion to your low back and pelvis

What Rehab Tools Does Oasis Chiropractic Have For Shoulder Injuries?

Click below to see how Thera-bands can strengthen your shoulders after an injury

What Rehab Tools Does Oasis Chiropractic Have For Your Upper Back And Cervical Curve Of Your Neck?

Click here to see how we strengthen your mid and upper back

Your Turn …

If you have had an injury and profited from exercise and using chiropractic rehab tools please  comment below and share with our readers your experience.

Chiropractic Rehabilitation