Good Morning! Time to get up and get the day started! Gotta warm up the body and the Bretzel is a great way to get that accomplished.
The next thing is to stretch the other side!
Hope you enjoy the Bretzel!
Many exercise routines and strength regimes tend to incorporate of some sort of pressing overhead. Alternating arms, both arms, military press, even overhead triceps work, and the list can go on and on. It is a GREAT way to target multiple muscles in the shoulder BUT (a BIG but) you MUST make sure you have enough shoulder range of motion (ROM) to complete the task. If you cannot complete the motion withOUT weight, what makes you think you can do it WITH weight? Here is the check:
Supine Shoulder Flexion
Start by laying on your back, knees bent and hands by your sides. Next, arch your arm overhead.
You should be able to have your hand and arm touch the ground overhead with
If you have any questions, please let us know.
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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!
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.