Welcome to active living with April.

On this episode we’ll be focusing on your shoulders.

Things you can do to prevent issues and what to do if you're having problems.

We'll also look at some great baby shower gifts.

That's next on Active Living with April Production support provided by West Side chiropractic, offering patient specific care and massage therapy located at 2732 Mt.

Vernon Avenue, Evansville.

Kasey Fuquay, State Farm Insurance Protecting Futures.

Today.

The injury law firm of Robert John and Associates, proudly supports Public media.

Robert John and, Associates.

and viewers like you.

Thank you.

Joining me now is Gina Lee, an orthopedic surgeon.

And you're going to talk to us a little about shoulders.

I think a lot of people, it seems like, have shoulder issues.

And what is.

Do you notice that that's more common or.

Definitely.

Shoulders are one of the top complaint that people come in to see an orthopedic surgeon about.

It kind of falls into two groups.

It's either more kind of niggling wear and tear type stuff that kind of slowly creeps up on you or injuries that happen suddenly.

When would someone need to come to see a doctor?

I mean, I see people in yoga all the time who are like, Well, I'm babying this shoulder because it's kind of bothering me.

When should they actually see a doctor and just quit babying it?

Well, first, I mean, if you injure something, come on in right away so that we can make sure that you didn't tear something or break something.

But honestly, like a week or two, you might want to just nurse it along and baby it you some ibuprofen, maybe some ice.

But if in a week or two, it just doesn't get demonstrably better.

Better to come in earlier rather than later.

Because in general, the longer things go on, the harder they are to fix and they can just get worse, progressively worse.

Well, I mean, to your point, talking about how sometimes you can just do something, I guess, you know, you over strain it.

Maybe I noticed that was sometimes the yoga pose and it I might ache for a couple of days and then it goes away.

But I so I wouldn't need to see the doctor.

But what are the most common ways to help somebody if they come in with a shoulder issue?

I know it depends on what the shoulder problem is, but so basically common sense type stuff.

If you're doing something that hurts, stop doing it.

Taking some anti-inflammatories like Aleve or ibuprofen.

If you can handle it and your health allows you to take it.

Icing it to reduce inflammation and then just giving it a little bit of time for your body to recover and heal itself.

If that doesn't happen, then there are obviously things that we could do.

Now, I just kind of digressing here a little bit, but you're talking about ice.

I think everybody was growing up.

They thought they were supposed to heat everything.

I know, right?

Why would you why is ice better?

I mean, so ice is a a potent natural anti-inflammatory agent.

So kind of a general rule of thumb is if you're achy and your muscles are sore, that's a good time to apply heat.

Bring the blood flow in and help with relaxation and muscle spasms.

But if something is swelling or if it's just acutely injured, you want the anti-inflammatory effects of ice.

And I think that's a good to point out.

Because everybody automatically.

I hear that all the time, especially from someone older.

Use a heat pad use a heat pad.

Yeah, that's true.

I think it's just use an ice pack.

But yeah, it's true that that heating pad is really ingrained.

So what what about things like arthritis?

I mean, I mean, I know that's been my problem.

I've had arthritis and a shoulder wasn't necessarily an injury, but the arthritis itself can cause problems.

Correct So I think for arthritis, which is more of a wear and tear type problem, maintaining muscle strength, maintaining great range of motion if you possibly can.

Super duper important.

So are there things you can do to keep arthritis from getting worse?

I mean, or is it just going to happen?

So.

Absolutely.

So for the shoulder, it's not a weight bearing joint.

So as opposed to lots of other things in health, I'm not going to say that weight loss is going to help that.

But you can compensate in weird ways when something hurts.

So making sure that you're moving normally, that your range of motion is correct, making sure that you improve shock absorption in the joint by keeping strong, super important.

And aren't there things people can do and they might not necessarily need surgery, but they could have physical therapy maybe or something like that instead?

Absolutely.

Physical therapy is very helpful if you want to do it on your own.

I'm a huge proponent of yoga.

Yoga is basically physical therapy in disguise.

So I would encourage that.

And then I was looking online, I saw where there were like something like eight or nine different kinds of shoulder surgery that people can have.

So I'm sure it's based on what the problem is, but a shoulder replacement, that's going to be something that's really like extreme, I guess.

What would that be?

So, Yeah, shoulder replacement is, I would say, end of the road treatment of last resort when nothing else helps.

So that's going to be a small number of people usually later in life.

Before then, if we're talking specifically about arthritis, wear and tear, we usually do a lot of conservative treatment with physical therapy and inflammatory medications, occasionally some injections as the arthritis might progress, we might do a microscopic procedure and clean things out.

But definitely shoulder replacement is down the road.

But seeking a physician's advice first is very important and early, exactly right.

Exactly.

Well, thank you.

When we come back, we're going to have some shoulder exercises you can do to help prevent shoulder problems.

So continuing our conversation about shoulders, Gail Golike joins me now.

She's a yoga friend and occupational therapist.

Thank you for joining us.

Thank you for having me, April.

So you have some things we can do to help prevent shoulder problems?

Yes, because one of the issues that leads to shoulder problems is posture.

And if you sit a lot if you're on your device, if you're on your computer, you get this rounded or I mean, do it right here around your shoulders, then try to lift or reach you get stuck So just getting the shoulders to be back, opening up the chest and strengthening the upper back can just get your shoulders in alignment.

So you have that full range of motion as you need.

Okay, So simple things you can do is a lying down spinal twist.

Come on your back.

And I like the variation where you actually start on your side.

reaching out.

So you stack shoulder on shoulder.

Inhale.

Right.

Arms are together.

Together?

Yep.

And then reach right arm up with an in breath.

exhale open.

So use the exhale to help Relax across your chest.

Front of the shoulder.

You feel this even down through the bicep.

And it really is important to think about your breath while you're doing these things, because it triggers that relaxation response.

You don't like resisting the stretch.

So if it's too much, bend your elbow and just kind of place your hand behind your head.

That will decrease the intensity.

Okay.

So somebody was feeling some pain maybe, or it was just too big of a stretch.

They can bend their elbow.

Okay.

And you would take both sides.

Now, I would recommend being here at least five, ten breaths, but just make it feel good using the exhale, especially at the most intense place of the stretch enables.

I think it feels good.

I like this.

And for most of us, it will feel good.

If you have any impingement issues with your shoulder, then yes, you have to back off a little bit and focus more on the chest stretch.

Okay.

Yeah.

The next one, come on up.

We're going to stretch again, countering that head forward posture.

Come down to the belly.

But what we call on yoga is sphynx.

So you're up on your.

Your elbows and get your elbows ahead of your shoulders.

If you feel pinching in your lower back, you want to bring your abdomen, bring your belly button towards your spine a little bit just to protect the back.

And then this should feel good if looking forward makes your neck pinch, just look down.

Stay here.

Five, ten, breath.

So this isn't a lot of action.

So what's happening here?

How is this?

You are literally just undoing by holding a static posture.

The head forward, which we find ourselves in all day, seated on our devices, on our computers, driving.

So then we want to also do some strengthening.

So these are your stretching to strengthen.

Come down, bring your arms, what we call cactus arms.

Like goal posts okay.

We're going to overlap with your friends.

You're going to bring your shoulder blades together.

So we lift the arms up.

That could be enough.

Or maybe you could even start lifting your chest up and strengthening the back.

If you have pain in your lower back again, first try belly button to spine to support the low back or just back off a little bit.

Maybe you need to start smaller and then you could do 3 to 5 of those to start building up to ten reps.

So it's that arm opening.

The cactus arms is what's really getting it because it helps just guide the shoulder blades together and you want to move the arms first and then then lift the body.

So that's a good.

Now why is that?

What's what makes the difference?

Because it's the shoulder blade back that helps that head of the shoulder get into place.

So you're strengthening the upper back and you're loosening up the chest.

That is just the easiest way to get the shoulders in alignment so that they can function where they're supposed to.

During your regular life.

Your regular life?

Yeah, that's what we're thinking of talking about here.

It's not so much that you're trying to open up to do big poses and stuff like that.

That's certainly a benefit, but it's for everyday life.

Functional mobility in a healthy range of motion means that what's tight needs to loosen up and what's weak should strengthen, and then things will just fall into place.

So what about, you know, like there's also the variations.

I mean, when a sure want to do like you do in their head, there's so many variations that you could do with that.

I'm just giving you one sure.

Sure.

And that's and those are great, though.

Example three do it in the morning, you know, kind of like undo your sleeping pattern.

Do it at night, undo your work and daily pattern, and then ideally, just do it so it feels good, right?

You know, so that's why I was going to ask you, do you think mornings maybe just do each of these a few times and then maybe maybe even try to do it again at night just to help?

Okay.

I think those are great.

Well, thank you so much.

I really appreciate it.

People need to know more about their shoulders.

So as I'm sitting here, I'm like, okay, right, let's get them back.

Posture is important last.

Okay.

Thank you so much.

We'll be right back.

So, you know, sometimes you have to buy a baby gift for a baby shower or just for your grandchild or something like that.

And I'm always stumped at that.

So.

Jamie Hicks is joining us from Dillard's, taking a little mystery out of the baby shopping.

Thank you for joining us.

Thank you for having me.

So what kind of suggestions do you have?

I know you were talking about if it's a first baby or second.

Yeah.

So I think the importance is if it's a first baby, you have limitless options.

So, you know, the parent hasn't had a baby.

They don't really know what they want.

So you can get a little bit of everything and you're safe if it's a second baby.

I would suggest calling the parent because they do have opinions.

Right.

They may only use polyester blankets.

Right.

So or they may only like a zip sleeper.

So I think it's important.

Was second, third you call on ask so that you're not buying something they won't utilize.

Right.

So one of the things you had suggested were just some of these little product.

Yeah.

So just some basic gifts.

I don't think a parent can ever have enough lotion and body wash.

So you can never go wrong with just body washes, lotions, even just simple things as medicine, little things like that.

Also blankets.

I feel like there is never enough and this one feels so good and I want to take it home and sleep with them tonight.

And if this comes in big sizes in case you want.

Okay.

Okay.

So some other things.

This is another blanket.

Yeah.

So this is another blanket.

Very popular right here.

These are like a traditional blanket.

We have some decorative blankets.

Isn't that precious?

my goodness.

Yeah.

So people actually use them.

Or like you said, you called it decorative.

This particular one comes with, like, a matching sleeper.

Also, they would use it, but it's going to be more for the attractive.

appeal, I would say.

Okay.

Photo ops.

Yes, exactly.

Yes.

Social media.

Exactly.

So you mentioned there are how many different kinds of sleep or.

No, I'm sure there's more than what I brought, but I brought five basic ones.

Okay.

So we have the zip that just sits all the way up and down where you actually have to take it off of the baby.

I love the zip.

I just think it's just easy, right?

There is the snap.

So the snap is an actual snap where you have easy access to the diaper, right.

Where you're not undressing them fully versus the zipper.

So I struggle with the ones with the zipper trying to get the other leg out or back in and.

Yes.

And that's it.

It's all a preference.

And some people may like the snap versus the zip.

Right.

And then you have like a gown.

So that was my very favorite with my twins.

Okay.

Yes.

Because is it easy peasy?

You know, you just look it up and and bam, they're there.

Right.

So the gown isn't going to hurt if they didn't have it on their registry to get them some get them something like that, because it is practical.

And.

Yes.

And I think it's good to get a variety so that they can try to see what they like.

Right.

Yeah, because they're not going to know.

Right.

Exactly.

Yeah.

And now they kind of went to this new super cute.

It's a gown that ties.

No.

So I think I would prefer that over this.

I felt like my kid always kicked their feet out at night.

Right.

And I thought they were going to be cold.

So I would like the option where they're a little feeder snuggle about so you can tie it up and then.

and then that easy access.

it's super easy to untie.

Okay.

And then the most inventive one, the newest, know it's so cool.

It is a magnetic wow.

And that awesome.

That's really easy.

You can try it again.

So I say I like that a lot.

I mean, why don't they have that and grown up clothes too?

But.

and you don't even have to really know.

You know, Right on.

You just aim in the general direction.

Okay.

I like that a lot.

Although the magnetic.

Yeah, I like it.

And then now I would say younger moms are kind of going back in time if we see that with older names and things like that.

Yes, exactly.

So different names like I if I had my daughter now, I may have went with my grandmother's name like Lila, May LeMay.

And and now I'm like, why didn't I do that before?

That wasn't the thing.

But so now you're saying it's kind of to go back to, like, your classic look.

So right here, this is pretty popular and this is called smocking, okay?

And that is so popular.

So you'll see it on dresses and it's just like an extra stitch on top of the baby clothing, kind of just around the that like up on that.

Yes.

Yes, exactly.

So smocking, you have like anything with sweaters and little buttons.

But how precious.

What a little point in this.

I would say it's in a stitch detail.

So the little like extra detail in the stitching.

Like flowers.

Yeah.

Like a rosaries.

Really popular.

Yeah.

So all that and then that cute little collar.

Yes.

And that precious and then that extra detail on the collar.

So any of those like I said it's an even if it's not on the registry who's not going to love that.

Exactly.

Like one of those at the bridal shower or baby shower where they open it up and everybody goes, yeah, its so cute Yeah, we love it.

Sure.

Okay.

So you wanted to tell us about some of the things like, I don't know, as a grandma going out and looking for car seats in strollers, what am I supposed to be looking for?

So, again, you always want to talk to parents.

They sometimes they come in and they know more than what I know.

Like they they base somewhere.

sure.

They've researched it.

They have watched YouTube videos.

They watch tiktoks.

They are.

And they know so well, they just come to check it out.

Right.

So there's some innovation to this is going to be a car seat that actually turns into a stroller.

So it just pop now when it comes right out of the car and bam, my gosh.

I had no idea that they even made something like that.

And so how old can they use as to what age It's going to go a little bit after one?

It depends on the weight.

So it's typically about 40 lbs.

Wow.

Okay.

And then they go to something like this or that's just another.

Yeah.

So this is another option here.

So the open body concept is really popular.

You see how the bottom of that is just open and then, yeah, all your goodies are extreme shoppers.

This is kind of like a top of the line look.

But the biggest feature of this and I brought this part two so this is called a convertible.

Okay, That pops out and this guy pops in now said toddler can go either facing the world or if they are like my kids who love their moms and want to see them all the time.

Of course they do, they can face you.

and that was pretty easy.

So easy.

You didn't look like you.

I mean, I know you've done it before.

Yeah, but it wasn't.

It is to my the hardest thing for me is getting in and figuring out how I'm going to maneuver and everything.

It's so easy.

And this you had store, so this one you would store until they become a toddler.

And while they're an infant, you're going to use, you know, this.

And again, they can face any way you want them and just pops in.

So most of these are car seats and stroller seats.

So just got one is the car seat stroller.

This is individually just a stroller.

And then this would this be for the car and this this would be for the car and the stroller and this is the new to this is actually baseless.

So look at these things while they pop into your car without a base.

my gosh, I love it.

So I kind of went back in time where you don't have to have four bases kids or a little.

You didn't do it, but you didn't have car seat bases.

It wasn't a thing.

So went back in time passes, all safety ranks, Amazing.

Super easy.

Well, thank you so much.

We now know what to do when we're out shopping.

Yeah, it is a lot of fun.

Stay with us.

We'll be right back.

It was always fun to hear about what other people do for their fitness activities.

And Heidi's joining us now.

Thank you so much for being here.

Thank you for inviting me.

So tell me a little bit about your background, the fitness like, did you grow up with fitness in your life?

No, but I was the same way.

I mean, I was active as a kid for sure, in sports.

And a few different things.

Rode my bike everywhere.

But I really got into it heavy in my early forties because everything about what I thought I knew was not the case.

And you find that out.

My body just started changing and I had no idea what was going on.

I started gaining weight in weird areas that I never had weight before, and I started to have a lot of aches and pains and just, you know, the norm.

I guess the normal aging process.

But for me, I didn't like it.

And I wanted to know more.

So that's really how it started for me in my early forties.

And I just dove right in and learn about it for myself.

And then everybody around you is like, What are you doing?

What are you doing?

What are you doing?

And so then I just started passing that along.

And you became a trainer?

I did.

I did.

I became a nutritionist first.

I went back to school, which was extremely hard and was not even in my wheelhouse, and that my nutrition certification got my functional nutrition certification and then wanted to pair that with personal training.

So I was like, So in your personal training, I'm sure you do encounter some older people who come in.

I do.

What do you find?

I mean, what do you tell them?

You know, I'm sure there's the attitude of, I'm too old to work out.

And we know that's not true.

But what right.

What are some things you tell them or encounter?

Well, one, I try and lead by example.

So, you know, I hit 50 and, you know, I don't feel like I'm 50.

I don't feel like I look like I'm 50 anyway.

So I try and do that first, but really try and again, give them the confidence that they can do anything.

And it doesn't you don't have to, you know, lift 80 lb.

weights, 10 lb.

weights are fine, Grab them, go for a walk.

You know, you can do a lot of things with resistance bands and very, very easy little seamless things that aren't going to be hard on your body.

And I mean, they can even start out with water bottles.

They, you know, and that's when they cans of soup.

Right.

I mean, one thing I caution is somebody is older and they haven't done any kind of fitness at all.

Like they're literally coming from the couch, start off a little slow, but that does it.

But start yeah it's that's the biggest thing is to start and we forget our body is weight.

Right.

So body weight exercises are some of the I mean I do it all the time.

Like I've been stuck in Atlanta.

I don't know how many times flying.

Go to the airport, get stuck.

I'll do weights there.

Right.

Because you have your body going.

So anyway, we're going to do a body weight exercise.

We're going to do a plank, okay, so we're going to come down on the floor and we give everybody a moment who's watching to get off the couch.

They can plank with this because it's so much fun and it's so good for you.

So we we're going to do forearms this time then.

So when you're starting on forearms, bring your forearms down on the floor and then wrap your hands around your biceps.

Just so you know, you have the right distance between your arms.

Forearms come out in front of you.

You can interlace your fingers if you like.

I think that makes it a little easier.

So it's totally up to whoever's planking.

Yeah.

Pull your shoulders down your back, then lift your upper back, lift your chest pull in your belly.

Come up on your toes, shift your weight forward slightly.

The timer has begun.

And that little shift forward is really important because a lot of times people have their butts up too high.

And one thing I tell people is if it feels easy, you're probably doing it wrong, right?

If you're not shaking uncontrollably, let me or you know, you should feel it and you should you have to think about it.

You have to think about pulling in your belly, tightening up your glutes.

And this is toning your legs, your arms.

Do you usually plank with your people that when you're training or do you do?

Yeah.

And sometimes we even start off with 10 seconds.

Yes.

Because that's that's a great place to start.

Yeah.

Yeah.

And I'm.

How do you tell them.

No.

Maybe work up to more maybe, have them add on a little bit.

Just a little bit at a time.

Yeah.

And what we just even.

I mean, you don't have to do it every day.

No, you don't.

We at 10 seconds left.

It's already done.

I know.

It goes so fast.

I mean, that's the thing.

What happened to your 5 minutes?

I still do those.

Doing it on the show for one minute.

So we're going to stop and hopefully people at home, maybe they got to 30 seconds, right.

They can start adding on and work up to a minute.

I mean, it's just so good for you to do it.

And that's when.

And I appreciate you doing it.

Yeah.

So for sure.

Thank you so much.

Thank you for watching.

We'll be back again with another active living with April.

Production support provided by The injury law firm of Robert John and Associates, proudly supports Public media.

Robert John and, Associates.

Kasey Fuquay, State Farm Insurance Protecting Futures.

Today.

West Side chiropractic, offering patient specific care and massage therapy located at 2732 Mt.

Vernon Avenue, Evansville.

and viewers like you.

Thank you.