Here are some quick tips to help you get rid of your shoulder fast no matter what the cause. These concepts are simple, but not easy. It will take some adjustment on your part, but it’s worth the investment.
Perform frequent posture checks
There are so many bad habits we form throughout our lives and frequently, one of them is bad posture. At first, fixing your posture may seem a bit odd or difficult to maintain but with constant focus on how you are holding yourself, your aches and pains may even start to go away! Some common things we do which we often don’t realize is bad posture is looking down at our phone or a book, leaning on one leg while standing, and slouching in a chair. Setting a timer on your phone for every 20 minutes is a good way to start being more aware of posture no matter where you are or what you’re doing and doesn’t require much work!
Make ergonomic changes
Changing the way you are working will make a world of difference in both how you feel and look! If you work somewhere where you are sitting at a desk or a computer for most of the day – make sure it is set up correctly! This can include: having your desk be elbow height when you are sitting, making sure your computer is centered and your screen, keyboard or mouse aren’t forcing you to twist, getting a headset if you are on the phone frequently, take frequent breaks to give both your eyes and body a break from sitting and looking at a computer. If you are frequently standing at your job or lifting heavy objects or going overhead, make sure you are lifting with proper technique or appropriate weight that you can safely lift without risk of injury. If you fear that you will injure yourself, ask for help.
The modern lifestyle has most of us moving less and less. As our economy has moved into knowledge work meaning many jobs that require movement (physical labor) have gone away. So, we have to add movement into our daily routine to counteract our sedentary lives. This doesn’t have to be running 10 miles or going to the gym for hours on end. Simple solutions like a walk with your dog or other loved one, taking the stairs instead of the elevator or even parking as far away from the grocery store as you can are little changes you can make to add more movement into your day.
It’s a 30 minute 1-on-1 appointment with a Physical Therapist where you get the following…
1. A DIAGNOSIS: Discover the cause of your pain so that you can attack the problem successfully.
2. A PROGNOSIS: Find out how long it will take to fix your shoulder pain for good so you can get back to all the activities you used to do before your injury.
3. A PLAN: Your Physical Therapist will lay out a clear plan that outlines what will be required to get you back to normal.
All you need to do to get started is to call (610) 839 – 8764 and pick your time and location. We look forward to meeting you and getting you back to normal!