Posts

Nerve Flossing - Ulnar Nerve Bias

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This exercise is great for decreasing the tightness in the medial aspect of your forearm, decreasing any tingling into your pinky fingers and to increase the mobility of your forearms, shoulders and neck. Your stiff neck may have occurred from sleeping, or whiplash from a minor car accident or a sports injury. Consult a Physiotherapist if you have a serious neck injury or if you are unsure before doing this exercise. Begin in a seated position with tall posture and shoulders down. Then create a circle with your thumb and index finger and bring the elbow and forearm up while pointing the heel of the hand upwards forming a mask over your eye with the circle. Hold this for a second and then return the arm and hand back to the starting position. Repeat this for sixty seconds, doing five sets three times per day. The progression of this exercise is to first start with the head rotated away, then bringing the thumb and index finger over the eye . The duration is also for sixty seconds for f…

Work Shop For Doctors - Low Back Pain

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Bridging the Gap Between Medicine and Rehabilitation Workshop for Doctors: Evidence based Practice for Low Back Pain …. Dural tension and maybe disc issue and they would say, “Ok, let’s do a discectomy or maybe a lumbar fusion” and we found those people didn’t do that well. So we now use the slump test as a bit of a clue to the health of the nerve, the peripheral nerves from the lumbar spine down to the legs. So, we’re looking at the L1, L2 down to like the S1, S2 nerve roots and sort of how they combine with the peripheral nerves. So, what I’m going to get Iyad to do is to sort of tuck your chin down first and do it bits at a time to see if it reproduces any of his usual symptoms. So does that cause any unusual symptoms... So let's try going a bit farther down, so we're sort of... So we ask, we get them to hold there and just see what's happening, so is there any change in your... no change, no symptom still, so we would add another component of tension to the system, whe…

Nerve Flossing - Radial Nerve Bias

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We’re going to do an exercise today that involves flossing the nerve, or a nerve flossing technique which has a radial nerve bias. This exercise is great for increasing the mobility in your upper quadrant like your neck and upper extremities due to chronic neck stiffness. You might be stiff from a past history of having a wry neck from sleeping, to whip lash from a car accident or a sports injury. It’s not recommended to do this exercise when you have an acute injury. If you have pain consult your physiotherapist before doing these exercises. So we have the lovely Hannah here, standing nice and tall to demo for us. Begin by extending the shoulder and arm with the elbow straight behind you while flexing the wrist and the hand out to receive a “low - five” from behind you. Return the arm and hand back to neutral position by the side and repeat this for up to thirty seconds when you initially start to get the hang of it and then increasing it to sixty seconds. Do five repetitions each ti…

Stretch Those Hips!

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Hi I’m Natalie, Natalie Hernandez from INSYNC PHYSIOTHERAPY here in North Burnaby. And t today we are going to show with Patrizio how to stretch out the front of your thigh and the front of your hip which are your hip flexors; And this is usually really helpful for runners as well as people who sit a lot at work and can be something to do at the end of the day to help out that back as well. So to do that hip flexor stretch we’ll go over it in sequence. To start off with the hip flexors it’s always good to know how to “Landmark yourself”. You can get a feel for that bony area there and during the stretch just make sure that it’s always in symmetry. So there… can you feel that? Yeah? Since this is a stretch it’s always good to feel supported so that we don’t go off balance. So the first thing is, since we’re landmarking the area, is to think of is to pull that tail bone in or tighten that butt right! And if you’re tight you’ll automatically feel that stretch there. Just make sure you ke…

Mobilize Those Hips!

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Hi My name is Iyad. I’m a Physiotherapist with INSYNC PHYSIOTHERAPY. Uh… today I’m showing an exercise that’s uh going to help mobilize the hip. People who benefit from this will be people who get a pinch whenever they kind of elevate their hip up there or they have a kind of a really stiff uh rotation angle in their hip. Uh.. people who shouldn’t be doing this are anybody who’s had surgery recently, especially a total hip replacement. You should consult with your therapist before you do something like this. Uh… to start we’re going to have a… one these pull-up assist bands right up as high up into the hip as we can… padded with a towel so it feels a bit more comfortable. You want the angle of pull to be just behind you and pulling you straight out so it can purely distract the hip in this direction. So once you’re here you get on to a stable table top position… make sure your wrist are in line with your shoulders and that your hips are in-line with your knee like Lisa has here. To st…

Move Those Hips!

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Hi My name is Iyad. I’m a Physiotherapist at INSYNC PHYSIOTHERAPY. Uh… today I’m going to show an exercise that’s aimed to improved hip mobility. Some people that may really benefit from this are people having a problem getting into a deep squat because of some tension into the hip and they want to be able to bend a lot easier. ahh… Some people who shouldn’t be doing this are people who have had hip surgery or hip replacement - So you should consult with your professional before you try something like this. So to do this you’re going to need a belt, a very simple belt, any belt will suffice… there’s nothing fancy to it. And you’re going to get lying on your back… So have a towel right over your hip and you’re going to put the strap closer over the groin as possible. Your going to bend the knee to your chest while the other foot pushes the belt down to give you some of that force going downwards. So you’re going to apply a gentle force as you progressively move your knee closer to your…

Strong Hips, Strong Thighs - Buns of Steel!

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Hi my name is Patrizio. I’m a Physiotherapist at INSYNC PHYSIO. Today I want to show you an exercise I call “ The Glute Routine” which is great for warm ups for runners as well as general hip and knee rehab because it targets the glute med muscle; that butt muscle here as well as the quads and makes them work together in a nice single leg movement. So the first movement I want you to do is getting on a step here and it’s called a “Lateral Step Down”. You’re just going to step down here ten times. And the trick is to keep your hands on your pelvis so you can watch what your pelvis is doing as you’re doing it because I don’t want you to drop it like that. I just want you to keep it nice and flat and neutral. So do ten of these. And the next one is a hip out to the side motion where you keep this forefoot in line with the heel on the standing leg and you’re just going to move the hip back and out like that. So ten of those! Then, after done doing ten of those we’re going to get into a li…