車禍後頸部疼痛很常見。突然施加在頸部的力有機會損壞肌肉，關節，骨骼，韌帶，椎間盤和神經。如果管理不當，頸部疼痛可能會長期發作，並將繼續影響日常生活。

若過去6個月內您有車禍造成疼痛，請聯繫我們，我們將提供初次免費諮詢。
#Whiplash #CarAccident #車禍 #頸痛 #恢復 #FreeConsult #免費諮詢

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Shoulder pain caused by bad posture? Anthony is showing you another massage ball exercise to release your tight shoulder muscle.

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The massage ball is a convenient and effective way to do your own muscle release. In this video, Anthony will show you how to loosen your shoulder tight muscle using a massage ball.

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If you find yourself with a stiff neck from long periods of sitting then these exercises are a great way to get things moving. Students and office workers frequently complain of stiff necks due to long periods without movement or poor posture. Health tip of the day is demonstrated by our physiotherapist, Anthony.

Do you have body ache, stiffness, tingling or numbness that just won’t go away? Then you need professional help, book in your treatment for stiff neck today for a thorough check by our professional therapist, get to the root of the problem to avoid further injury.

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Neck and shoulder pain seemed to be a never-ending nightmare that can only be relieved by massage, heat and painkillers, praying the condition will stay as it is; not getting worse. Many patients would have tried multiple remedies but with nil long lasting relief. The core problem is these patients receive treatments passively; they don’t actively prevent the problem themselves.

Below are ways to completely relieve neck and shoulder pain:

Using exercise to restore correct shoulder blade position:

Scapula or commonly called “shoulder blade” is the base support of neck and shoulder. As the picture shows, many muscles attach to scapula. The position of scapula would be normal if the surrounding muscles are balanced and vice versa. Pain usually happens when parts of muscles is too tight whereas other parts are too weak. This will make the scapula rotate downwards, which makes the shoulder position lower than the other side.

Treatments not only release tight muscles, but also strengthen loose and weak muscles, so that we can correct scapula back to the right position. You can try 2 exercises below:

1. Stand and place both hands on the wall. Slide both hands upward; slightly shrug the shoulder as you get to the end of range. Repeat 15 times for 3 sets.
2. 4-point kneel on the ground, knees in line with hips and hands beneath the shoulders. Imagine trying to elongate our arms and arch your back. Sustain this position for 15 seconds and repeat 3 times. You can do as many sets as you can in a day, especially after heavy lifting.

Correct posture:

As stated in introduction, the shoulder on the painful side is usually lower than the unaffected normal side. Thus avoid carry heavy bags or heavy items on the affected side. Support the forearm on armrest while driving or siting on the sofa. Ladies should try to use sports bra (the cross-link bra strap has less downward pull compared to usual bra straps). In addition, place reading material supported in an angle, position computer monitors slightly lower than centre of vision and frequent rest breaks during work will help in preventing shoulder and neck pain.

Physiotherapy and taping:

Majority of shoulder and neck pain actually resulted from incorrect scapula position. This problem can be fixed with specialized exercise and posture correction. Approximately 80~90% patients can achieve long-lasting and immediate relief. Most shoulder and neck pain is not the result of degeneration can recover within very short amount of time.

The post Neck and Shoulder Pain Syndrome first appeared on Pain Free Physio & Health.

It is possible to do more movements with the arm than with any other part of the body. The arm is such a useful tool that it’s a pity that there are only two of them!

The bones that make up the arm include the humerus, in the upper arm, and the two bones of the forearm, the radius and ulna, as well as the little bones of the wrist, hand and fingers. The arm is very special as it enables the hand to get into all sorts of useful positions.

The shoulder joint in particular, being a universal joint, has a huge range of movement. The hand can go above the head, behind the back and even across to scratch behind the other shoulder. The elbow works like a hinge joint allowing the hand to come nearer or go further away from the body. The elbow and wrist combined allow manipulation of the hand through more than 180 degrees i.e. from palm up to palm down, the wrist helps with grip, whilst the joints in the hand, thumb and fingers allow the dexterity of finger movement.

Since the nerves that supply the shoulder and arm originate from the neck and upper spine, conditions such as Vertebral Dysfunction commonly contribute to pain in the shoulder.

Physiotherapists can assist with the following shoulder conditions:

• Frozen Shoulder
• Chronic Shoulder Pain and Stiffness
• Shoulder Muscle Spasm and Tension
• Arthritis of the Shoulder
• Diagnosis of Shoulder Pain
• Rotator Cuff Disorders such as tears and strains
• Impingement Syndrome
• AC Joint Injury

In order to determine the cause of your pain, your Physiotherapist will conduct a full physical, orthopaedic and neurological examination of the shoulder, cervical and thoracic spine.

You will be asked to perform shoulder range of motion and muscle strength tests. Where the pain is felt, both at rest and during movement of the shoulder, provides important clues as to the cause of the shoulder pain.

Signs of Shoulder Pain may include restriction in the movements of the shoulder, both active (the person doing them themselves) and passive (the joint being moved by someone else).Upward motion is usually less than 100 degrees (ie not far above shoulder level) and the arm cannot be turned outward more than 30 degrees.

It may also be necessary to undergo specialized diagnostic tests such as XRay, Ultrasound and/or MRI scans.

Treatment of Shoulder Pain

Regardless of the cause, treatment of the shoulder complex requires an experienced physiotherapist who can test the movements and structures of the shoulder and come to an accurate diagnosis of the problem. Physiotherapy treatment can then focus on the core problem.

The initial objective of all shoulder injuries is to relieve pain and inflammation.

Whilst many doctors will recommend non-steroidal anti-inflammatory drugs (NSAIDs) to relieve pain and swelling, the benefit obtained by applying ice-packs can be equally, if not more beneficial.

As your shoulder begins to heal, it is vitally important to

• Restore range of movement,
• And later to improve muscle strength so as to stabilize the shoulder and help prevent further injury and aggravation.

Your Physiotherapist will be able to assist you with suitable shoulder range of motion exercises and shoulder strengthening and rehabilitation exercises during your recovery.

Please contact us for your comprehensive shoulder assessment. We look forward to hearing from you!

The post What is Shoulder Pain first appeared on Pain Free Physio & Health.

One out of ten of us will have neck pain at some time in our life. In most cases it is not due to a serious disease or neck problem and often the exact cause for the pain is not clear. Most are probably due to minor sprains or bad posture. This comes as no surprise when we consider the activities of modern life such as sitting in front of a computer, watching prolonged periods of television and an increasing incidence of poor posture – particularly forward head posture.

Problems within the neck can also cause headache, shoulder pain, TMJ or jaw pain, pins and needles in the hands, carpal tunnel syndrome and upper back pain.

We encourage you to contact us for a thorough assessment with one of our Physiotherapists if you regularly experience any of the following,:

• In the am you may wake up with a sore neck
• Reversing the car and turning your head, your neck may feel stiff
• When you turn your head you may hear a clicking sound
• Neck muscles may ache constantly
• A sensation of pins and needles in your fingers and hands

With more moving parts than any other machine, it’s not surprising your body occasionally cries out in pain or refuses to do what you tell it to do. After all, there are hundreds of different muscles and joints that can go wrong. Fortunately, there’s an effective way to treat many of the problems you can experience –PHYSIOTHERAPY.

Causes of neck pain

One survey done has found that, of adults aged 45-75 years, about 1 in 4 women and about 1 in 5 men had current neck pain. Types and causes of neck pain include:

By far the most common cause of neck pain relates to the effects of poor posture. In order to understand the impact of poor posture, we must first consider why spinal alignment within the neck is so important.

Coupled with the stresses and demands of modern life, it is no surprise why neck pain is so common. Your head weighs about 5 kgs and in normal alignment it is very carefully balanced on top of your seven neck bones (vertebrae).

• Your muscles work very hard to maintain this postion and easily withstand short periods of variation.
• Problems arise when we assume awkward positions for prolonged periods, the fine balance is disturbed and the nerves, muscles, joints, ligaments and discs of your neck become strained and irritated.
• The tension in your neck and shoulder muscles doubles for every 2-3 cm’s that your head is forward! Over time, the neck strain and pressure accumulates to a point where it becomes chronic and even the smallest changes in posture cause significant effects.
• Whiplash
• Arthritis
• Sporting Injuries.

Because neck pain could be an indicator of various illnesses, the physio will ask all the special questions such as general health, past medical history, weight loss, bladder and bowel control, quality of appetite and sleep and medication usage.

Treatment for Neck Pain

Before any action is taken, the physiotherapist will assess your neck pain, diagnose the problem and help you understand what’s wrong. They will work with you to develop an effective treatment plan that takes into account your lifestyle, leisure activities and general health. Thankfully, Physiotherapy offers a very effective treatment for neck pain. Typically, your Physiotherapist will recommend the following:

• postural advice and how to avoid further strain, good posture may help. Check that your sitting position at work or at the computer is not poor. (That is, not with your head flexed forward with a stooped back.) Sit upright.
• a series of spinal mobilisations to restore proper movement to the neck vertebrae
• massage to tight neck muscles
• neck exercises to encourage improved movement
• neck strengthening exercises
• keep active
• heat/ice therapy to help manage your neck pain
• recommend a contoured firm supporting pillow seems to help some people when sleeping.
• advice on how you can help yourself. for example, you may be shown exercises that you can do between treatment sessions

Please contact us by clicking on one of the buttons to your left to arrange your comprehensive neck pain assessment…we look forward to hearing from you!

The post What is Neck Pain first appeared on Pain Free Physio & Health.