Ab scissors are one of the best core and hip stabilizing exercises, but, like most exercises, it needs to be done correctly. There are a few major errors that are commonly made which we will aim to fix today.
I like to perform 10-20 reps on one side, then repeat on the opposite side. Some people like to alternate, which can be effective.
The Compensations (DON'T DO THIS)
I hope this helps and gives you a few pointers the next time you try ab scissors.
One of the most prescribed (and most favorite) exercises I give to patients is the single leg Romanian deadlift. It is such a well rounded exercise that can be easily progressed and regressed, works on multiple muscle groups, challenges balance, and emphasizes proper lifting mechanics. I give the SLRDL for most lower limb injuries and even low back pain when appropriate during the course of treatment.
Repeat 10x 3 sets. Try to not let your swing leg touch the ground throughout the set.
Too Easy?? Too Hard??
Let me know if you have any questions!
Chris Bleakley wrote an editorial in the Journal of Sports Medicine about the most recent evidence on icing after an injury and here is a great infographic.
You’ve been sent for an MRI and there you are with the scan results in your hand. The report is telling you that your knee has a range of abnormal findings including a meniscus tear. Uh oh! This must be why your knee hurts…well maybe not. The reality is that this tear may have been there long before the knee pain existed.
Often scan findings are linked to a person’s cause of pain however this relationship between knee pain and abnormal MRI results is not always precise. Not only meniscus tears but cartilage defects, bone marrow lesions, osteophytes and other features of osteoarthritis can be commonly found on knee scans. It’s never been more important that scans must be interpreted with caution. We now have unprecedented access to imaging services with over 27,000,000 medical imaging investigations occurring annually in Australia. This costs their medicare a whopping $4 billion yearly.
So what are the facts?
A large review study published in 2018 looked at 3761 knees in people who were pain free. From a collection of 44 studies this is what they found:
Should I get a scan?
The answer to this isn’t a straight forward yes or no but there should be a good reason to send someone for a scan. Guidelines were developed to prevent unnecessary knee radiographs following knee trauma, these are called the Ottawa Knee Rule. . The indications for a x-ray are as follows:
So what does this mean for you?
Just because you have abnormal findings on a scan does not mean it’s the cause of your knee pain. Again, we can’t determine someone’s pain source purely from a scan. This is where it is important to always match a person’s clinical history with their medical imaging – and this is what good health practitioners do! Chances are that some of those scan findings were probably there long before your pain existed.
If you have any questions, please let us know!
I started doing this exercise from an Orange Theory online class and really liked it. I have implemented it in many of my workouts and given it to patients. It is great for:
Plank Bird Dog
Start in a nice tall plank. Don't over arch your back in either direction
dominickRepeat the movement without your swing foot touching the ground. Try 10-15 reps each side for 2-3 sets. You can also mix it in with a sequence of other exercises you plan to do. I have this inserted as a 60 sec exercise (30 sec each side) in many of my routines.
Please let me know if you have questions.
Stay active, stay safe!
Sufficient shoulder mobility is important to minimize injury to the shoulder (obviously), but also the neck, spine, and entire arm. We are constantly checking the 2 below motions on patients who come to with any issue from the waist up; anything ranging from headaches to carpal tunnel.
If you notice one side is limited and/or painful compared to the other side, give us a call and see how we may be able to help.
Check out this great 5 minute video on various shoulder mobility exercises. It was created by Dan Pope, a physical therapist who has many great posts (@ www.fitnesspainfree.com). I figure a guy that looks like Aaron Rodgers and has a better body than me is better suited to make a YouTube video for this sort of thing. Check it out!
Sitting while on a road trip riding in a car or airplane for extended periods of time can leave your body stuck in one position...but we are made for movement! These long trips confine us to our seats often leaving us with cricks, creaks, aches, and pains at the end. Then, to add insult to injury, when we finally reach our destination we have to unload the luggage and explore. Ouch!
Here are a few strategies to help minimize your road trip pains:
This blog written with the help from Baudry Therapy Center, located in the New Orleans area.
If you have any questions, please let me know.
Happy Vallentine's Day!
To help avoid neck and shoulder pain, you should be able to perform a wall angel. This especially goes for lifting weights, swimming, painting, reaching overhead, etc.
Not only are strong shoulders important but proper shoulder, upper back, and neck range of motion (ROM) is key.
Look no further than the Wall Angel to test (and as an exercise):
Lay up against a wall with your feel about 6 inches away and knees slightly bent. Your butt, back and head should all be able to touch. Next, place your elbows up to 90 degrees with your forearms and hands touching the wall. This is no easy feat folks. You can see even when I do it, my wrist comes off of the wall and I cheat by bending my hand back to touch the wall.
There are MANY ways to compensate and cheat. Here are the more common ones.
If you are able to have good form, like the top pic, the exercise is to just bring your elbows down and back up, like a snow angel! Perform 3 sets of 10 with each rep taking 3-5 seconds. This will help strengthen muscles in your back and shoulders and assist with good posture.
You shouldn't have to strain too much to get into this position. If you are, then there is probably some limitation in your neck, back, and/or shoulders that is preventing you from getting there. We can certainly help!
If you have questions, please feel free to contact me at email@example.com.
Having good balance is extremely important. It allows us to walk faster and decreases are chances of falling, limiting potential injuries.
What balance exercises are you doing??
Here are a few of my favorites:
Single leg Balance
This one is obvious but if your balance is poor, standing on one leg is a challenge. So we need to dumb down the exercise so we are SUCCESSFUL. Introduce the kickstand!
Hold for 30 sec for 3-6 times.
AKA "march holds." Start standing feet shoulder width apart in front of a step. Slowly, with control, tap the top of the step then return your foot to the starting position. Each movement should take 3-5 seconds...that's how much control is needed!
Too difficult? Instead of tapping the top of the step, allow the foot to settle on the step for a 2-5 seconds while you regain your balance then return your foot to the original position.
10 taps per side; 2-3 reps.
Pretty self explanatory! But make it so you are successful!! If you need the help of a counter, but a finger or two down for a little help. The swinging leg can be front to back or side to side. 10 swings each leg for 2-3 sets.
Hopefully these simple exercises can improve your balance and make you feel more confident moving around. There's so many great activities that you should be participating in, especially this time of year with friend and family. Don't
Let me know if you have questions.
47% of adolescents aged 15 years old in a recent multinational study reported having experienced back pain – much more common than you would think. Despite being a common condition among children, adolescents and adults, the etiology of back pain in children and adolescents is unknown. One of the most commonly cited causes of low back pain is loading/biomechanical factors, such as the amount of exercise one does, common physical tasks and the equipment used to complete them. Recently, groups like the American Academy of Pediatrics and The American Occupational Therapy Association have recommended that school bag weight not exceed 10 to 15% of the child’s body weight, otherwise they are at greater risk of low back pain..
When kids and adolescents carry around large books and equipment (particularly into high school), it’s not a stretch to think that backpacks are a potential contributing factor to back pain. When I was in high school, my mum paid all this money for a fancy ergonomically designed backpack to carry all my school equipment. The argument was that with a properly designed backpack, my small 13-year-old spine could handle carrying my school gear around without any excess strain on my back. But this wasn’t necessarily true, many days I came home with a sore lower back from the very back pack that was ‘designed’ to prevent it.
Recent research on the matter seems to support the ‘hunch’ I had as a 13-year-old. In a recent review in 2018 of 69 studies with over 72 thousand participants in total, showed no convincing evidence that aspects of schoolbag use increase the risk of back pain in children and adolescents (1). Despite the assertions of various guidelines and statements that endorse specific weight limits and metrics for schoolbags – there appears to be no clear association between schoolbag (weight, size, design & method of carrying) characteristics and back in in children and adolescents.
Schoolbag use just does not appear to be an important risk factor for back pain in children and adolescents. However, like all things in science, nothing is certain, and due to the lack of quality data and research into schoolbag size, weight, use etc – the authors of the paper remarked that the conclusion should be taken with ‘a grain of salt’, with more higher quality research needed to confirm the findings.
But surely carry a backpack long enough and anyone is bound to feel a strain in their back? The only factor around schoolbag characteristics and use that was related to pain in the research was the perception of heaviness of the bag – but not the actual weight of the bag. This finding has interesting potential implications – depending on how you interpret it. I personally expect the difference to be associated with the level of capacity of the student to hold their backpack (arm and back strength, endurance etc), which then affects their perception of how heavy the bag is. All conjecture though.
The authors of the review concluded that various professional bodies and clinicians that endorse or recommend specific backpacks do so without any good scientific evidence behind them. They aptly reaffirmed that It is important that such endorsements are made on the basis of firm evidence and free of financial conflict. So, when you next go to purchase a backpack for your child at school, worry less about the ergonomics – it doesn’t matter.
This article was written by Oliver Crossley at POGO Physiotherapy in Australia.
The therapists at SRVPT have a variety of backgrounds and are interested in sharing our knowledge with you! Check out their bios for more specific information.