Benefits of Prenatal Massage
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Benefits of Lymphatic Drainage Massage
Lymphatic drainage massage is a form of gentle massage that encourages the movement of lymph fluids around the body. The fluid in the lymphatic system helps remove waste and toxins from the bodily tissues. Some health conditions can cause lymph fluid to build up. Lymphatic drainage massages can benefit people with lymphedema, fibromyalgia, encourages a healthy immune system.
Shoulder Instability
The shoulder joint is the most mobile joint in the body. This makes sense because we need to be able to reach overhead, reach in front of our bodies, reach behind our heads and reach behind our backs as part of our everyday function. Because it needs to be able to move in so many directions, the shoulder joint does not have a high degree of stability. Why does this matter?
The shoulder joint is one of the most dislocated joints in the body. To understand why, let’s talk about the anatomy of the shoulder. When thinking of the shape of the shoulder and its ‘socket’, it is helpful to compare it to a golf ball sitting on a tee. The golf ball is much larger than the tee that it sets on. This is also true of the shoulder joint. The head of the arm bone (humerus) sits a small concavity called the glenoid. In our comparison, the humeral head is the golf ball and the glenoid is the tee. It does not take much force at all to knock the golf ball from its tee, right? Thankfully, the shoulder has some additional stabilizing structures to keep us from dislocating so easily:
The labrum is a ring-like structure on the periphery of the glenoid that deepens the ‘socket’ and acts like a suction cup to keep the humerus in place.
The capsule is the name given to the connective tissue/fascia that surrounds and envelops the shoulder joint (much like Saran-wrap).
Ligaments of the shoulder connect the humerus to the scapula and provide stability.
Injury to any of these built-in stabilizing features of the shoulder can create increased undesired motion of the humerus, or instability, resulting in pain and dysfunction. When the static stabilizing features of the shoulder are compromised, the dynamic stabilizers become increasingly important. Dynamic stabilizers of the shoulder (i.e. the rotator cuff) are muscles that contract in a fashion to keep the humerus centered in the glenoid when using the arm.
It makes sense that injury to the labrum, the joint capsule or the ligaments of the shoulder can cause instability, but not all instability is traumatic. Some individuals are just more lax than others. We’ve all seen someone who is ‘double-jointed’ and can bend their bodies in ways that we never thought possible. Individuals who perform repetitive motions in extremes of ranges of motion (such as baseball pitchers) can also stretch ligaments or portions of the capsule without traumatic injury and develop atraumatic instability.
How does Physical Therapy Help?
If instability is not corrected, it can lead to further injury down the road. Your physical therapist will perform a thorough evaluation of your shoulder motion, strength, and function, and prescribe a plan of care designed to restore stability. This plan of care will differ based on whether the instability is traumatic or atraumatic.
Getting back into the Gym during COVID
by Karen Maldonado, Certified Personal Trainer
2020 has thrown quite the curveball into all our lives. Now that the country is slowly opening back up, gyms are starting to open their doors too. What can you do to get back into the gym safely to reach those goals?
Ease into your workout routine - With stay at home orders in place and months out of the gym, your body may be feeling stiff and weak. You will want to focus on warming up and stretching. Attempting to start where you last left off months ago can leave you open for injury. Start slow and build up your strength and endurance. It may seem like a drag to start over, but your body will thank you in the long run.
Disinfecting equipment - Wiping down equipment after each use is common practice in the gym. This will help keep you and everyone else safe. For extra precautions, consider wiping down beforehand. Make sure the staff are taking proper precautions to keep you safe by cleaning the facilities regularly.
Social Distancing - The CDC suggests keeping 6 feet of distance from others. Some gyms may require the use of face masks as well. D
Don't touch your face! - Keep a towel handy to wipe any sweat. When you're done with your workout, remember to wash your hands.
Stay at home if you're sick! For the sake of your health and the health of others, just stay home. Talk to your doctor about when it would be safe to return to the gym.
Whenever you're ready to head to the gym again, keep these tips in mind. Exercise is important for your health! Keep yourself, and everyone around you healthy.
