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Showing posts from November, 2017

Functional Rehab for Hip, Knee and Ankle

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This exercise is great for the functional rehab to strengthen your hip, knee and ankle with your core stability. Start by standing on your left leg with your lower abdominal muscles below your belly button drawn inwards toward your spine. Next lean your body weight forward onto the ball of your left foot and hop ten times forward… then switch to your right side. Repeat doing 3-5 sets on each side. Single leg forward hops is an excellent functional rehab exercise for running. It helps to retrain your balance, proprioception and neuromuscular system in the forward or “Sagittal” Plane.

Sacra-Iliac Joint Pain & Instability, Weak Hip & Pelvis

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Hey Everyone!… This exercise is great for strengthening your gluteus medius muscles; which can help support your hyper mobility or instability and also help decrease your Sacro-Iliac joint and groin pain. Begin by lying on your left side to strengthen your left Gluteus medius “Butt” muscles. Keep your right hip stacked on top of your left and place your right hand on your right hip. Then bring your right foot on the ground in front of your left knee and bend the left knee to 90 degrees. Bring your left foot up, while maintaining the ninety degree knee bend. Hold this for 10 seconds; Do 3 sets of 10 repetitions.

Chronic Neck Pain & Shoulder Tightness: Median Nerve Flossing

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Begin by placing your left hand on your right shoulder & look away to the opposite side. Abduct the shoulder to 90 degrees and together extend the elbow, wrist and fingers fully. Then turn your head to the right side and release the whole right upper extremity by flexing the fingers, wrist and elbow together. Repeat this again by looking to the opposite side and extending the entire right upper extremity again. Do this for 60 seconds for 3 sets 3 times per day. This exercise is great for mobilizing the connective tissue supporting the nerves in the right upper extremity if you have no acute neurological symptoms. Chronic stiff and tight neck-related upper extremities can be caused by postural dysfunctions (or chronic poor posture), previous whiplash from car accidents, sports traumas or repetitive strain injures to the shoulders, arms, hands or neck.

Chronic Low Back Pain & Hamstring Tightness- Sciatic Nerve Floss

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This exercise is great for when you feel like you have tight hamstrings or when it feels tight getting into a straight leg position with a flexed trunk. Usually it’s not due to tightness in the hamstrings and is from irritation of the sciatic nerve. You may also have chronic low back tightness and tension or a previous history of acute low back pain. If you are unsure about your current pain or how to do this exercise, please consult your physiotherapist. You want to start sitting straight in an upright position. Then extend your knee straight with your toes pointing towards you and bring it back down. Repeat this for sixty seconds, doing five sets there times per day. The progression of this exercise is to start by moving into a slump posture with the back flexed and then extend your knee straight with your toes pointing towards you and then sit back upright and then bring the leg back down. Repeat this for sixty seconds, doing five sets there times per day.

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…