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

Benefits Of Chiropractic Adjustments For Your Children

You’ve heard about kids going to the chiropractor for a variety of reasons and your friend takes her child to the chiropractor, is there any benefit for a child to receive a chiropractic adjustment?

1. Children who get adjusted are happier and better behaved because they have a healthier spine and nervous system.

2. Kids that get adjusted, don’t get sick as often. Your body has an amazing ability to fight off disease; adjustments allow your body’s immune system to work at its optimum. Kids that do get sick, don’t stay sick as long and don’t get as sick. This means fewer trips to the pediatrician, less medication, and fewer missed days of work and school.

3. Improved concentration in school means better grades. Adjustments enhance blood flow to the brain and improve communication between the brain and the sensory organs of the body, which leads to better learning ability.

4. Increased sports and athletic performance. You don’t have to be a star athlete to enjoy these benefits. Athletes in a study were evaluated in 11 different categories including agility, balance, power, and reaction time. The athletes receiving chiropractic care showed significant improvement by over 30% in all categories.
*Lauro A Mouch B. Chiropractic: The Journal of Chiropractic Research and Clinical Investigation 1991; 6 84-87

5. Better adaptation to their growing and changing body while they learn to crawl, walk, run, and play sports. Adjustments help kids deal with the mental stresses from school, parents, and peer pressure.

6. Improved nerve function allows the body to heal itself of many chronic childhood conditions such as:
Asthma, Allergies, Colic, Ear Infections, Bed Wetting, Scoliosis, ADHD, and Growing Pains just to name a few.

7. Preventative adjustments decrease the chance of future spine problems that may lead to arthritis, degenerative disc disease, scoliosis, carpal tunnel, back pain, and headaches.

General Chiropractic, Pediatric Chiropractic, 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

When Should You See A Chiropractor For Neck Pain?

cottage-grove-minnesota-chiropractor-neck-pain

While there are several things you can do at home to help relieve your neck pain, it’s important to know when it’s time to see a chiropractor for neck pain.

Chiropractors specialize in treatment for neck pain. After a physical exam and X-rays, they help to restore motion to stiff joints through a chiropractic treatment plan that usually includes chiropractic adjustments, specific neck exercises, and physiotherapy.

See a chiropractor for neck pain if:

  1. Your neck pain or stiffness does not improve after a few days.
  2. You cannot look to the right or left without severe neck pain.
  3. You feel like you must use over-the-counter pain medications just to make it through the day and are using it regularly to treat your neck pain.
  4. You’re worried that your neck pain may have a serious cause.
  5. Your neck pain started in the neck but has moved to numbness or tingling in your hands or wrists.
  6. Your neck pain started within a few days of a car accident.
  7. Your neck pain is worse when you first wake up in the morning but then begins to feel a little better as the day progresses.

We will conduct a thorough consultation and examination, asking you questions about your symptoms, the history of your neck pain, what types of movement make it worse and which things make it feel better.

During the exam, we will check to see how well you move your neck. We will look for tenderness or numbness and tingling in your arms or hands.

Seeing us at Oasis Chiropractic for neck pain is always a good choice if you are aware of a specific movement (abnormal motion) that resulted in neck pain such as lifting, falling or a whiplash injury.

Injuries resulting from abnormal motion often cause muscles to become overextended and the vertebra in our neck to shift out of alignment.

Through chiropractic therapy, we can realign your vertebrae and restore normal motion in your neck.

General Chiropractic, Sports, Extremity, & Auto Injury