movement

Shoulder posture and movement

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Physiotherapy shoulder newcastle

The shoulder blade is an attachment point which the rotator cuff muscles of the shoulder operate from. Its only bony connection to the body is via the collar bone which in turn connects to the sternum. Otherwise it is incredibly moved and controlled by muscles connecting from the trunk and neck.

The muscles that hold the shoulder blade in position are often affected by pain in the region and what is normally a coordinated movement becomes the opposite. Because it sits over the back where you cant see it you often don’t know its moving poorly but this is sometimes what can lead to persisting shoulder pain. If assistance to correct the movement improves pain then you need to start with scapula rehabilitation.

The very old fashioned advice of shoulders “back and down” is not good advice. In fact the starting posture for a lot of us needs to be more “up, back and hold” but that also depends on your posture. The most common movement dysfunction is when the shoulder drops forwards and down and the shoulder blade wings or lifts away from the body nearest to the spine.

There are good and bad ways to correct posture of the shoulder blade. We use a combination of key verbal instructions, hands on facilitation of position and movement, mirrors for visual feedback, and sometimes tape to assist the process. Static posture holds are the starting point with correcting poor movement of the shoulder blade but it also needs to be progressed to functional movements like reaching overhead to a cupboard in front.

Some people are able to get the shoulder blade posture and movement better quite quickly but others take some time and repeated practice to move better and reduce pain. If you aren’t sure of how to correct your shoulder posture or if you have shoulder pain then we would be happy to help you. If you have shoulder pain a carefully prescribed exercise program can help.

Physiotherapy gym exercise shoulder

Read more about movement control problems in the shoulder (dyskinesia).

Starting off 2018 Pain Free and Positive

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42345147 - side view of smiling business colleagues looking at each other

With 2018 under way and the upcoming uni semester fast approaching and workloads increasing, it is important to consider how to best maintain our health and bodies at home and at work. Particularly for those of us on campus working long hours at desks, computers and various projects, a large risk is the onset of neck pain. Not only is this uncomfortable, but impacts on our day to day routine and often effectiveness at the tasks so important to us.

As campus gets increasingly busy, it’s more important than ever to keep moving, and keep an eye on our work related postures. Although pain often follows trauma, it is often a consequence of remaining too long in one posture, whether this is sitting or standing. This may be seated at the computer desk, looking at our phones, or standing and chatting to colleagues. Chances of injury or pain is then increased with any kind of stress that may be experienced throughout the day.

As a university physiotherapy clinic that has been on campus for 14 years, NU Moves understands the workplace demands on staff, including the regular postural demands and time constraints. We are also familiar with treating a range of resulting issues such as neck, arm and lower back pain. Manual therapy or exercise prescription are extremely useful tools that our qualified physiotherapists can use to get you on track to moving well and feeling great. A great goal to aim for in terms of movement is 30 minutes a day, and 150 minutes a week, whether this is walking to lunch, your car, or to grab a coffee.

If you are experiencing pain at work, or wanting to maximise your health and movement, NU Moves Physio can help. With post graduate qualifications and experience in musculoskeletal assessment, manual therapy, exercise prescription and outstanding problem solving, out physiotherapists are here to help. One on one treatment sessions involve a thorough assessment to determine what is causing your pain, and a treatment plan explained in depth, so you know how to approach improving your health from your first appointment.

Feel better through movement

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Manual physio newcastle

The Uni Physio Clinic on Callaghan campus is located within The Forum Sports Centre. NU Moves has been helping staff and students for more than a decade now, specialising in manual therapy, exercise prescription, and rehabilitation. Our goal is to help you feel better in the short term and increase movement / exercise in the long term.

Are you currently:

  • Sitting most of the day?
  • Not exercising daily?
  • Stressed (workload, interactional, emotional)?
  • Have any neck / shoulder or back / hip pain?

If you answer yes to 3 or 4 of these questions then it’s time to reflect and make some changes to your daily habits now.

If you answer yes to the first 2 questions then consider how you can start to fit a walk or another exercise you enjoy into your day. The goal for long term health and feeling better now is 30 mins of activity per day. It can also help prevent muscular pain associated with excess sitting.

If you have neck & shoulder or back / hip pain, that is when we can help you the most. Physiotherapy has a range of treatment options from massage, spinal manual therapy or dry needling to reduce pain. There should always be advice on activity / exercise or we can design a full exercise program suited to your goals. Assessment of your computer ergonomic setup is essential and advice on simple changes often helps. Occasionally we utilise orthotic prescription but only if it helps you get active with less pain.

To book an appointment with NU Moves call 4921 6879 or email admin@numovesphysiotherapy.com.au

Get moving and keep a balance in your physical life

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It’s busy again on campus and the need to get moving is greater now than ever. Musculoskeletal pain will often occur with trauma and is most common when we spend too long in one posture (sitting or standing). Similarly the amount of time spent looking at a screen (including a phone) increases the chances of neck shoulder and arm pain. The chances then increase considerably if we add stress of any type (even busy stress). You can avoid this type of muscular / soft tissue pain if you subscribe to regular activity … walk, jog, cycle, gym, yoga, Pilates, etc.

Exercise & BalanceBalance your disc with some form of daily activity. 10 mins of activity is a minimum dose, 30 mins is optimal, and 150 mins is a good target per week.