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Showing posts from March, 2018

Neck, First Rib Pain & Stiffness: Anterior Scalene Muscle Stretch

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With Chronic neck stiffness, you may actually have a stiff first rib due to a tight anterior scalene muscle. This can be caused by old trauma, stress or bad posture from sitting. Start by placing the inside part of the hand below the thumb firmly above your collar bone and over the first rib. Then take a big breath in, keep your chin tucked, look upwards slightly and tilt your ear away from the shoulder. Don’t forget to exhale and just keep breathing in and out normally while holding this stretch for 30 seconds. Repeat it 3 times for each side twice per day.

Neck Pain & Stiffness - Sternocleidomastoid Muscle Stretch

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With Chronic neck pain, you can quite often have tightness in your sternocleidomastoid muscle due to sitting or doing activities with less than ideal posture. Start by placing the inside part of the hand below the thumb firmly on your collar bone called your clavicle and your Manubrium (the part just inside to the collar bone. Then keeping your chin tucked in, look upwards, tilt your ear away from the shoulder and turn your head toward that left side while maintaining your gaze upwards. Hold this beautiful stretch for 30 seconds and repeat it 3 times for each side twice per day.

Responding to a Cervical Spinal Cord Injury

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A catastrophic cervical spinal cord injury occurs with structural distortion of the cervical spinal column due to actual or potential damage to the spinal cord. Damage above the C5 vertebrae in the spinal column results in the greatest risk of immediate sudden death for an athlete. Above this level, damage may impair the spinal cord’s ability to transmit respiratory or circulatory control from the brain. Effective acute care is critical in preventing permanent dysfunction or death in an athlete as a biochemical cascade of events can occur during the initial 24 to 72 hours post-injury.


Any of the following symptoms warrants the initiation of a spinal cord injury management protocol:

- unconsciousness or altered level of consciousness

- bilateral neurologic complaints

- significant midline spine pain

- obvious spinal column deformity

Treatment: When treating a cervical spinal injury, stabilize the spine in a neutral position immediately. Avoid applying traction to the cervical spine to creat…

Rotator Cuff & Shoulder Injury: Exercise Rehab

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Ok! So today we’re going to do some “Kettle Bell Rotates”, and this is really great for the rotator cuff in conjunction with strengthening the scapular muscles. And so what we’re going to start off with… Iyad’s got a kettle bell; And so the reason why a kettle bell is actually better is because with a dumbbell the weight is kind of on the side and with a kettle bell the weight is actually going straight down right through the forearm. So we’re going to start off basically holding a… so this is a 10 pounder here so it’s a little more as you get stronger in your rotator cuff. If you’re a little bit weaker at first start off with a 5 pounder, but with a 10 pounder it gets a little bit heavier. So what Iyad’s going to do is bring his arm into a 90 degree angle and keep the shoulder at a 90 degree angle and you can see that the weight is going down straight through the forearm here right down. And so he’s going to do a rotation going outwards all the way and inwards all the way and he’s go…

Traumatic Brain Injuries

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Catastrophic traumatic brain injuries, including hematomas and cerebral edema, are the second most common cause of fatalities in football players and can occur in many other contact sports. When there is severe contact with the head, the brain swells and blood pools to increase the intracranial pressure. If treatment is delayed, displacement of the brainstem, known as a herniation, or respiratory arrest can occur.
Types of Brain Injuries:Diffuse cerebral edema, or second impact syndrome, primarily occurs in children when the athlete suffering post-concussive symptoms following a head injury returns to play and sustains a second head injury.
Skull fractures, although not always visible, can arise from a head impact. Skull fractures can cause swelling and tenderness, bruising around the face, and bleeding from the nose or ears. All skull fractures should be treated by a physician.
Intracranial hemorrhage is a pathological accumulation of blood within the skull activity and occur in differ…

Shoulder Strain: Dynamic Strength Exercise

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Hi my name is Iyad, I’m a Physiotherapist here at INSYNC PHYSIOTHERAPY. Today I’m going to show you an exercise that is particularly useful for any upper extremity rehabilitation or warm up. Some people in sports like Ultimate Frisbee, Rock Climbing, especially baseball or cricket where you involve a lot of throwing, this will be very very useful for it. Now the best thing about this is that you progress it on your own and you can modify it according to your needs. So all you need is a ball. The ball can have weight to it. That would probably help you by adding a strength component to this thing. Or if you’re not even injured and you just want a good warm up for the shoulder it can actually work really well for that. So the whole premise of this is that you are throwing the ball and catching it before it lands using a lot of the muscles of the shoulder blade and the rotator cuff to do so. So if you’re recovering from a strain and this is suitable for you and your stage of rehab then t…

Shoulder Injury and Strain: Functional Rehab

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Hi, My name is Iyad, I’m a Physiotherapist here at INSYNC PHYSIOTHERAPY. I’m here with Wil, one of our Physiotherapists as well. And today, we’re going to go over some exercises for the overhead athlete. If you’re lifting weights or if you practise any sports that involve you going over head like tennis or volleyball, this would be a really exercise for you either as a warm up or as part of your rehabilitation. Now the most important thing is the way we face this line of pull here. So if you have a band or a cable machine, you stand facing it at a 45 degree angle alright. So Wil’s going to help us with the exercise. So this exercise involves 3 steps. Each one works at a different aspect of the shoulder muscles and the shoulder blade muscles. So the most important thing is where you stand like I said. So when Wil pulls back here we see that’s the perfect angle here because it’s the line of the shoulder blade. Pull… Once he pulls his elbow back we rotate the shoulder back there; So try…

Exercising in the Heat

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As the temperature beings to rise, athletes must be aware of the effects of exercising in the heat on the body and on performance. Heat loss during exercise can occur through four different processes: evaporation, radiation, conduction, and convection. As the body’s core temperature rises, blood is transported to the periphery for cooling. This leads to a deficit in the body’s central fluid, which results in a smaller stroke volume (volume of blood pumped from the heart) and an increased heart rate for a given exercise intensity. Splanchnic vasoconstriction, a reduction in blood flow to the internal organs, especially to the abdomen, attempts to compensate for the peripheral outflow. However, this may lead to gastrointestinal and kidney issues.

Heat Stroke:There are various heat illnesses that an athlete may be susceptible to. Exertional heat stroke (EHS) occurs at a body temperature of greater than 104°F (40°C) immediately post collapse and central nervous dysfunction. Symptoms inclu…

Functional Screening Tests For Ultimate Frisbee: Detecting Weaknesses & Imbalances

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Hey Guys, So what I’m going to go over with you today are six screening tests for the lower quadrant and the upper quadrant… really good for any running type of sports especially Ultimate Frisbee or soccer, but particularly Ultimate Frisbee. So the first one is just a simple “One - leg balance” test. So you’re basically going to stand on one leg for 30 seconds and what you’re looking for are whether or not the knee is nice and stable and strong and if it buckles or not. If it buckles it means there is a bit of weakness in the hips and whether or not you’re really tipsy going to one side or the other. And you want to do that on both sides for 30 seconds. The second one is called the “Pistol Squat”. So basically with the pistol squat, it’s a little more progressive. Now you’re look at not only doing a one-leg balance but now you’re squatting down and all the way back up, and down, and you want to do that 5 times on each leg. Same thing… you want to see whether or not the knee is bucklin…

Neck Mobility Exercise #3: For neck stiffness after trauma, whiplash, strain

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So our next exercise will talk about mobility for the neck, particularly with rotation. Quite often when the neck is very stiff, it can be quite uncomfortable to turn so I find that just simply giving your hand around your neck a bit of a tug there to help it support. You’re guiding the neck a bit through the range. So you start off here and you turn into a comfortable position. You can feel a bit of a discomfort on the end or a bit of stiffness between the shoulder blades or even in the side muscles of the neck like your traps and that’s completely fine. I would start off doing this 5 to 6 times, 5 to 6 times a day. So you want to just get more frequency throughout the day, and as you get better you can up your sets and reps. But it’s quite simple; you place your hands across here and then turn this way. In case of shoulder pain where you’re unable to reach across, you can still use the same side. The whole idea is that you want to rotate to a comfortable position. It’s ok to hit a b…

Neck Mobility Exercise #2: Stiff neck from whiplash, strain or trauma

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This next exercise is a mobility exercise that I generally use for upper quarter complaints. So that would be a stiff neck, stiff shoulder or stiff mid -back. It should be done comfortably several times per day. I usually start with 5 reps 5 times a day and then work my way up. You can experience a bit of discomfort or pain and I’ll demonstrate the exercise right now. So you simply point your thumbs up and you just want to move through a fews reps of this throughout the day. You might experience a tinge of discomfort or a tinge of pinching in the mid back for example. That would be very very normal especially in the early cases of acute onset of neck pain or mid back pain. It can be quite helpful even after a car accident where everything seems to seize up a bit. So Again, it’s a very simple motion up and down and you can experience a bit of discomfort and that’s completely fine. I would do it several times a day. Start with 5 reps of 5 sets and then work your way up from there.

Neck Mobility Exercise #1: Stiff neck due to whiplash, strain or trauma

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So our next exercise is a range in motion mobility exercise. This is a great exercise after car accidents if your neck is a bit sore, if your upper back or shoulder blades are a bit sore. And this is something we usually say to do a few times a day for maybe 5 to 10 or up to 15 repetitions at a time. So this one can be done either sitting or standing, whatever’s the most comfortable and functional for you. And the set-up is quite simple. Start by crossing your arms comfortably in any position that you like. And then just actively turning your body to one side til you hit a bit of a barrier of some kind, and then come back. So this can be a bit sore, a bit stiff and you’re very much allowed to just bump into that. And then you might want to turn to the other side, touch a bit of a barrier and then come back. And so I would repeat that anywhere from 5 to 15 times, 3 times per day to start with.