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Showing posts from September, 2016

6 Stretches to Prevent Rounded Shoulders

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When you spend the majority of your time with your arms in front of you, it becomes habit for your body to round the shoulders. As a result, the muscles in the upper back and neck strain, overstretch and overwork. The chest muscles shorten, the small muscles between the shoulder blades weaken and the back muscles stretch and lengthen. Smaller muscles that are not designed to be postural muscles have to work doing a job they were not designed to do.And all this poor posture can have a tremendous impact on our health. Poor posture causes all sorts of muscle and ligament imbalances which can lead to chronic back, neck and shoulder pain, headaches, fatigue, difficulty breathing and other more devastating health problems. If you are having pain, it’s important to see a physical therapist and/or a chiropractor who can help your muscle imbalances and align your spine properly.When your body is aligned it means that your heels, knees, pelvis, and neck are directly stacked on top of each. Your…

Reverse Lunges

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Reverse Lunges are great for strengthening the gluteus maximus muscles, Adductors Soleus, and dynamic stability strength of the Hamstrings after a hamstring muscle strain. Engage your inner core below the belly button, then lunge backwards with the knee barely touching the ground on the toes and straighten out the back leg while pushing off. Walk back to the start position and repeat the same side 15 times 3 sets on each side. Reverse Lunges are great for lower quadrant injuries from running, soccer, ultimate frisbee and all sports involving running.

Sitting Cat Stretch Insync Physiotherapy

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This exercise stretches the upper back and rhomboid muscles as well as to increase mobility in the shoulder blades & upper back. Begin by engaging your inner core stability below your belly button. Then keeping the head up and chin slightly tucked, clasp your fingers together and reach forward and slight down arching the upper back. Hold for 30 secs, repeat 3 sets 3-4 times daily. This stretch is great to do if you are sitting down on your computer working all day, standing or doing a lot of repetitive lifting where your shoulders, upper back and neck are tight, stiff and sore.

Protecting your Wrists: 5 Exercise for Computer Users

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Many people have desk jobs that require them to work on a computer all day long, for forty hours each week. This much repetition and overuse can cause wrist issues. Even those who use a computer recreationally and spend several hours per day typing on the keyboard can be at risk for a wrist injury.
It’s crucial to protect your wrists and prevent injuries that would make it painful for you to use a keyboard at work. Consider performing these easy exercises to help protect your wrists while using a computer and reduce the risk of pain. Hold your arms out straight in front of you with your wrists limp. While keeping your arms still, raise your wrists so that your fingers point toward the ceiling, then lower your wrists so your fingers point downward. Repeat ten times.Open both of your hands and stretch all of your fingers out, the close them and make a fist. Continue this for 20 repetitions.Lay your forearm on a flat surface and rotate your wrist in a full clockwise motion for five repet…

Eccentric Hamstring Strengthening: 1 Leg Pendulum

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This exercise is targeted for eccentric strengthening of the hamstring muscles and tendons. Start with your hands on each side of your hips. Engage your inner core by making yourself skinnier below the belly button and pulling in your waistline. Standing on one leg, bend your body forward by pivoting at the hips and allowing the non weighted leg to pendulum upwards with the movement. Return back to the start and repeat 3 sets of 15 repetitions. This exercise is excellent for increasing the functional strength of your hamstring muscles in conjunction with your core stability. It is particularly useful after recovering from hamstring muscle and tendon strains and overuse tendinopathies. 

7 Muscles Everyone Ignores

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While the showoff muscles get all the acclaim, they'd be nothing without the supporting cast of smaller stabilizers and assisting muscles. Ignore them, and you'll eventually pay the price. The cost? Injury. Missed workouts. Painful runs. An unbalanced body. Wondering if your'e guilty? Here, experts discuss the most neglected muscles, why they're important, and how to strengthen them for an even, injury-free physique.



The Rotator Cuff
Deltoids the size of grapefruits won't do you much good if you tear your rotator cuff, which is a group of four muscles that literally form a “cuff” to stabilize the shoulder joint. Injure it, and you’ll restrict your range of motion, making overhead movements painful. Shoulders have the most mobility, so they're also the most unstable, keep them strong by taking a 'pre-hab' versus a 'rehab' approach. You typically only see people doing these exercises after they're injured.

Strengthen it: Attach light to medium …

Cat Stretch

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This is the cat stretch for mid back. Start on your hands and knees both shoulder width apart. Keep your head up and your chin gently tucked with your inner core engaged below the belly button. If you have wrist pain then alternatively, you can go on your fists to support your body weight. Then arch your mid back towards the ceiling like a cat making your shoulder blades wide! Hold for 30 seconds and do 3 sets twice per day. This exercise is great for increasing mobility in the upper back, neck, stretching the Rhomboids and muscles of the neck & spine after injuries such as whiplash, neck, shoulder and mid and low back strains.