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Physical Therapy Clinic Spokane Blog

4 Simple Shoulder Stretches (for pain-free ROM)

Aug 13, 2021

hen you’re first trying to get on top of your shoulder pain, you want to focus on pain-free stretches that allow you to increase your “range of motion” (ROM) without increasing your shoulder pain.

In this video, I’ll demonstrate four simple stretches to help ease shoulder pain and prevent too much tightness from developing.

The four stretches include the following:

– Pendulums
– Table Slides
– Pulleys
– Wall Slides

Rotator Cuff Isometric Exercises (External & Internal Rotation)

Aug 10, 2021

you have shoulder pain, when you’re first starting to strengthen your shoulder you want to make sure you perform pain-free exercises.

For many people with shoulder pain, performing gentle rotator cuff isometrics is a great place to start.

Later on, as their strength is improving with these exercises, they can progress to more active strengthening (like using a resistance band or tubing).

In this video, I’ll demonstrate two simple-to-perform rotator cuff isometric exercises (external rotation and internal rotation).

Total Knee Surgery – “Can I Use Heat?”

Aug 9, 2021

If you’ve had Total Knee Replacement (TKR) surgery, you might be wondering if you can safely use heat to ease up the stiffness in your knee…

The most common answer you’ll hear regarding using heat is “No, you should only use ice.”

And while this makes sense on the surface, since the knee is so swollen and irritated after surgery, simply saying “No” isn’t the best answer.

In fact, there are some very good uses for heat following total knee replacement surgery.

In this video, I’ll explain the how/when/where to safely and effectively use heat following TKR surgery, which will help you regain full knee ROM (especially full knee extension).

Disproving the Myth of Aging and Activity Level

Aug 2, 2021

If healthy aging is important to you, a lifestyle that includes healthy habits should be as well. However, some older adults may limit physical activity over concerns about safety, ability, or chronic health conditions. These worries may be due to the myth of aging and activity level, which holds back some older people from starting or maintaining an exercise regimen.

While you may not have the same performance, ability, or endurance that you did when you were younger, that does not mean you cannot benefit from regular exercise. Here is what you need to know to stay active and stop believing in the myths about aging.

Stress Management

Jul 21, 2021

Stress is such a buzz-word these days, isn’t it? From detoxing with ‘green juice’ to staring at the sun and meditating for 8 hours a day, so many activities and media campaigns have now become obsessed with tackling this elusive enemy.

We can’t avoid the presence of some advert, some poster, some model telling us that her solution is the answer to stress, anxiety, and tension.

But, what is the truth? How can we really get to the heart of dealing with stress… and why in the world is it so important to do, anyway?

Fear not – in this post we help make sense of all the mixed messages, we go through what stress really means, and, of course, how you can start defeating it in your own life. Ready? Let’s get started.