Flu's vs. Cold's

Common Cold

Flu

Shoulder Pain

Anatomy

The shoulder is the most complicated joint in the body, being able to move in more directions than any other joint.  The shoulder is made up of 3 bones:

· Humerus (Upper arm bone)

· Clavicle (Collar Bone)

· Scapula (Shoulder Blade)

The main joint in the shoulder is called the glenohumeral joint.  This makes up the ‘ball and socket’.  The other joints include the sternoclavicular joint and acromiclavicular joint.

As well as the bones; muscles, ligaments and tendons make up the rest of the shoulder joint.

Common Injuries of the Shoulder

Injuries of the shoulder can be divided into two groups:

1. Impingement

This can be caused by excessive rubbing of the shoulder muscles against the top part of the shoulder blade (acromion) causing inflammation and tears.

2. Instability

This can occur when the shoulder joint moves out of its normal position.  This can result in dislocation of  one of the joints in the shoulder.

Preventing Shoulder Injury

1. Impingement is usually the result of over using the shoulder.  Lifting, pushing, pulling, throwing and especially overhead activities increase the risk of injury.  The key to reducing the risk of impingement is posture and strength. 

- Posture: Ensure your shoulders are depressed (down) and retracted (back) to prevent the supraspinatus muscle (main rotator cuff muscle to be injured)  from rubbing on the bone.

- Strength: Ensure your shoulder stabilizing muscles (rotator cuff) are strong to ensure the humerus does not push up into the supraspinatus muscle, pushing it against the acromion.

2. Instability causing dislocation is often the result of a single injury (landing on an outstretched arm).  The risk of dislocation can be minimized by strengthening the shoulder muscles, particularly the rotator cuff muscles.

What is Recommended for Strength Development in Beginners?

· Train on 2-3 days per week

· Complete each exercise by performing 8-12 repetitions over 1-3 sets

· The load should be adequate in order for the muscles to be fatigued. Choose a weight where the desired number of repetitions can only just be achieved

· Lift weight at a slow to moderate speed

· Consult an Exercise Physiologist for training suggestions on a program to maximize muscle strength, growth, endurance or power

Example shoulder strengthening program

· Internal Rotation

Wrap band around a door handle or pole, and grip band with the outside shoulder you want to use (in this example right hand).

Keeping your elbow tucked in to your hip, rotate your lower arm (forearm) inwards.  And return back to starting position.

· External Rotation

Keeping your elbow tucked in to your hip, rotate your lower arm (forearm) outwards. Return back to starting position.

· Wall Push Up

Place hands just below shoulder height, flat against the wall and take one step back.

Perform a push up by flexing your arms at the elbows, slowly bringing the body towards the wall and push back out (ensure your back is straight and not bending during the exercise).

· Single Arm Row

Placing your hand on the exercise ball/bench (keeping your back straight), raise your elbow towards the ceiling, then lowering until elbow is almost locked out

For More Information

Wesley Corporate Health

Level 2 / 46 Edward Street

Brisbane  Qld  4000

Phone:  07 3234 2600

Email: info@weshealth.com.au

Disclaimer

This Fact Sheet is provided for your information only and does not replace qualified medical advice. The information provided may not apply to every person or all situations. A medical practitioner should be consulted for all treatment and medication.

Posture and Back care

To keep your back in good working order it is essential that you:

· Keep it strong

· Keep it flexible

· Lift Correctly

· Maintain core stability

Strengthening

Research shows that those least likely to suffer from back pain are physically fit and have strong deep stomach muscles.

These muscles are called the transverse abdominal muscles and they are important stabilisers of the spine that act like an internal corset or back brace. 
Activating these muscles when the back is under stress protects it from damage.

Flexibility

Stretching exercises prevent muscles from becoming tight.  Tight muscles around the back and pelvic region can cause the spinal joints to stiffen up.

Tight muscles can place excessive loads on some areas that can progressively lead to injury as well as contributing to general wear and tear on spinal joints.

 

Correct lifting

· Bend the knees and keep your back straight.

· The full squat and semi squat are the lifts of choice.

Always practice good technique no matter how light the load is.

Back care

If you sit all day try an move about every hour, get out after work, or even at lunch time and be active with some walking, swimming, aerobics or organised sport.

If your work involves plenty of manual labour and lifting, then you should stretch and rest your back after work, in much the same way as a sportsman would after a game.

You are an EVERYDAY ATHLETE and should care for your body as much as an athlete would.  Remember that most back injuries are as a result of repetitive microtrauma.  You need a body that is fit and able to cope with your work load.

Correct posture

Correct posture is held by the stabilising muscles that are designed to work at a low load level for long periods and keep everything well balanced. 

The key to correct posture is maintaining a neutral spine and pelvis. This means that the ideal curves of the spine and pelvis are preserved i.e. in standing position, the head should be centred over the trunk, the shoulders should be down and back, but relaxed, with the chest raised and abdomen flat. 

Correct posture can be attained through gently bracing muscles in three crucial areas:

The transverse abdominal area

To activate this muscle gently draw the area just below your belly button towards your spine. Don’t hold your breath.

The shoulder girdle

With chest raised gently pull your shoulder blades down and in pulling the points of the shoulder blades down and in together.

The pelvis

Stand and gently squeeze the cheeks of your bottom together.  Imagine there is a $50.00 note in the groove between your buttocks and don't let it fall out.

Trunk Stability Exercises

Front support

· Kneel on hands and knees

· Keep lower back in a slight curve with hands placed under shoulders, knees placed under hips

· Slowly take one leg forward slightly under the body and then extend it out behind the body

· Repeat 10 times and then change to the other side.

· Ensure the back does not move

Single leg lift

· Lean on elbows

· Bend leg and lift up a short distance and then lower

· Lift again and while still up, straighten knee, then lower leg to the floor

· Repeat 10 times on each leg

Four point knee diagonal

· Kneel on hands and knees 

· Keep lower back in a slight curve

· Place hands under shoulders, knees under hips.

· Slowly extend one leg out behind the body and extend the opposite arm in front of the body

· Hold for 10 seconds alternating arms and legs 10 times

· Ensure the back does not move

· Keep shoulder blades down

Is your business ready for the flu season?

Each year as the flu sweeps through the community, the effects of this highly contagious and severely debilitating illness are felt by not only the individual, but also their employer.

An Australian study found that the flu was responsible for up to 1 million medical consultations, 20,000 - 40,000 hospitalisations, 1,500 deaths and 1.5 million days off work each year.

The economic cost results from increased absenteeism, where up to 10% of all cases associated with illness, is due to influenza.  In addition to days spent away from work, impaired work performance is likely to follow.  In fact, an individual’s productivity can be inversely affected for up to two weeks following infection.

To minimise this significant financial impact, there are a number of preventative measures available for employers.  These strategies will also minimise the transmission of the flu within the workplace.

• Adopt a vaccination program

The flu vaccine is the best defense against contracting the flu.  The World Health Organisation recommends vaccination as the primary and most effective method to prevent outbreaks of the illness. Among healthy adults, the influenza vaccine can prevent between 70-90% of infections.

A study examining the effectiveness of the influenza vaccine found that employees between the ages of 18-64 experienced fewer episodes of upper respiratory tract illness (25%) and fewer days off work as a result of these illnesses (43%).

• Promote good workplace hygiene

The influenza virus can survive for up to an hour in a closed environment like the office, more than 8 hours on hard surfaces (e.g. stainless steel or plastic surfaces) and up to 5 minutes on hands after transfer.

Therefore promote key hygiene practices including hand washing with soap, use of antibacterial gel after coughing / sneezing / touching of the nose and before touching other people or communal objects.

• Offer flexible working arrangements

By offering flexible working arrangements, you will encourage staff to stay at home until fully recovered.  This will also help prevent other employees getting sick.

These preventative measures combined with a comprehensive vaccination program can provide benefit to employees and employers by protecting health and minimising the costs associated with increased absenteeism and lost productivity during the flu season.

Wesley Corporate Health can deliver vaccination programs to your workplace. For an individualised quote for your organisation, please contact Emily Jones on 3234 2604 or visit our website.

References

1. Influenza Specialist Group. 2006. Influenza, A Guide for Occupational Health Professionals, http://www.influenzacentre.org/reports/ohs_06.pdf
2. Solvay S.A. 2010. Economical benefits of influenza vaccination. http://www.solvay-influenza.com/aboutvaccination/economicbenefits/0,,30296-2-0,00.htm
3. World Health Organisation. 2009. Influenza (Seasonal) Fact Sheet No211, http://www.who.int/mediacentre/factsheets/fs211/en/index.html
4. Influenza Specialist Group. 2010. The Spread of Influenza. http://www.influenzaspecialistgroup.org.au/about-influenza/spread-of-influenza