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Showing posts from July, 2018

Hand & Finger Tendon Strains: Tendon Glides

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When it comes to particular sports like rock climbing or other activities dependent on finger tendon strength, It’s particularly important to restore their maximal gliding capability. This tendon gliding mobility exercise does just that! Begin by extending the hand and fingers as much as possible. Then bring the fingers into a closed hook position by crimping the fingers down (keeping the knuckles aligned with the wrist). Then make a closed fist by rolling the fingers down. And then finally move into a flat fist with the fingers reaching down. Perform the movement in a slow and rhythmic sequence by moving through a full range of motion and keeping the wrist in neutral. Do this for 3 sets of 10 repetitions 3 times per day is excellent for rock climbers, volleyball players and any other activities that require intense finger strength and mobility.

How to Prepare for a Competition Abroad

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Preparing for a competition in another country takes weeks in advance to properly adapt the body to new environmental conditions. There are a number of aspects to consider when travelling abroad such as the climate, elevation, pollution, accommodations, food, water, vaccinations, and emergency plans.

Jet Lag Jet lag is when the body cannot adapt rapidly enough to a time zone change. This results in fatigue, poor sleep and performance. There are a multiple factors affecting jet lag such as the number and direction of time zones crossed, age, individual health, dehydration, stress, alcohol, and excessive food intake. It is estimated to take approximately one day per time zone crossed to re-synchronize the body. It is recommended to spend time outdoors once you arrive at destination to help adjust the sleep/wake schedule. To prevent jet lag, slowly adjust your sleep schedule a few days before travel and maintain adequate levels of hydration and nutrition.
Nutrition Travelling in another …

Sacro Iliac Joint Pain: Advanced Gluteus Medius vs Ball

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This is an advanced ball exercise for the Gluteus Medius Muscle in your hips. It helps to stabilize your sacroiliac joint when walking, hiking, running , and any running sports that involve cutting like soccer, football or ultimate frisbee. Wrap a resistance band around your inside hip.Lean your inside hip onto the exercise ball against the wall and pull with the band towards the outside hip with your hand. With your inner core engaged and your posture tall flex your inside knee up to your chest. Start by driving your outside hip into the ball to bring the inside hip upwards so it’s level with your other hip. Then release and drop your inside hip back down and repeat. Do 10 repetitions for 3 sets. This exercise should not produce any pain. If it does please consult your local Physiotherapist before continuing.

Ankle Sprain: Glute Med Strengthening

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You might have a weak glute med muscle if you’ve sprained your ankle! Start by leaning your forearm into the wall and have your outside hip flared out. With your inner core engaged and your posture tall flex your inside knee up to your chest . Start by squeezing the outside hip in and drive across to the other hip and upwards. Bring the outside hip in line with the knee and foot below. Then release and drop your hip back out and repeat. Do 10 repetitions for 3 sets. A strong glute med muscle can help with better hip and pelvis stability. This can help you fully rehab the injured ankle and facilitate a recovery back to Physical activities and sports. If you have any pain consult your physiotherapist before continuing this exercise.

How to Warm Up For a Bigger Bench Press

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The bench press is one of the key complex exercises to build upper body strength and mass. It involves the pectoralis major, triceps brachii, anterior deltoids, traps, back, and glute muscles. Check out the following blog post on how to properly perform the bench press: https://blog.insyncphysio.com/2017/04/strength-training-for-dragon-boat.html



Warm up prior to any exercise is key as it raises the heart rate and circulation of blood to the muscles to prepare for an increase in activity. Complete the following steps before performing light reps on the bench press to warm up effectively for a bigger bench press:
1) Self-Myofascial Release: Foam rolling decreases tissue density and muscle viscosity, while increasing blood flow into the muscles. Apply moderate pressure to the chest, lats, and tricep muscles. Do not roll over joints. Pause on any tender spots for several seconds. 


2) Dynamic Warmup:a. Side Lying Windmills: Lie down with your back on the floor with one leg extended and the ot…

Low Back Pain: Psoas March

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This exercise is called the Psoas March and it’s really great for increasing your hip flexor strength with your core and also with giving you that explosiveness and really awesome if you have issues with your SI joint and your hip joint. So we’re going to start off by actually having Vivian lying down flat on the mat and she wants to make sure that her low back is nice and flat; So that’s what the hands going to feel for so there’s no arching of the lower back. And you want to have this hands just below the belly button and that’s just going to help you engage that core a little more and you’ll feel a facilitation of that transversus. And you’re going to bring both knees up: So you want to have them up above ninety degrees… So here’s ninety and you want to go a little further. And then you’ll be wrapping a band around your feet and with the band you want to have it around the feet like this with the legs out a little bit with tension and parallel so they’re like train tracks. So you’r…

Quick Recovery for Finger Sprains

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Finger sprains commonly occur in sports and every day activities that involve heavy lifting or repetitive hand motions. Falls or contact sports such as football may even force a finger out of its normal joint position resulting in a dislocation. The force to the finger may cause joints in the finger to hyperextend or move sideways. Sprains of the finger are classified according to the extent of injury or damage.

Classification:1) Grade I - Mild: A first degree sprained finger is present when the ligaments are only stretched but not ruptured. There may be localized swelling, slight pain, and slight reduction in range of motion, but strength remains unaffected. An individual may continue to engage in an activity. Taping of the injured finger may be more effective. Recovery is immediate.

2) Grade II - Moderate: A second degree sprained finger occurs when there is partial ligament tears, a greater reduction in range of motion and some loss of strength with more swelling and pain. The join…

Low Back Pain: Gluteus Medius Pressure Point Ball Release

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Place the release ball on the Gluteus Medius muscle located just below the superior aspect of the pelvic bone called the Iliac crest. Then roll on to the ball and bring your forearm to the ground. Go back and forth with partial weight and then to progress it with full weight on the release ball. Roll it out for up to 3 minutes before stretching. Following up with the Hip Rotation stretches after doing this ball release technique can help with your lower back pain. If you have any pain you are not sure about while doing this exercise, consult your Physio before continuing.

Rotator Cuff Strain: Big Ball Reach Outs

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Keep your posture tall and your inner core engaged by pulling the muscles below the belly button inwards toward the spine. Wrap a resistance band around your upper back. With your belly on the the ball stay on your hands and feet. Secure the band on the floor with your opposite hand. Reach your index finger forward, with the thumb up towards the wall on a slight angle out, then come back down. Repeat this 10 times for 3 sets on each side. To progress the functional core strength, reach your index finger forward while extending your opposite leg and heel back at the same time. Keep the hips and pelvis level. Repeat this 10 times for 3 sets on each side. It’s very important to retrain your core strength in conjunction with the rehab of your rotator cuff strain to have a more successful recovery! This is a great functional exercise to help you get back into many sports such as rock climbing, Ultimate Frisbee, Volley Ball, Basketball or Swimming.

7 Easy Exercises with a Towel

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Home exercising can be just as effective as going to the gym by using household items such as a medium-sized towel. Check out the exercises below for a full body work-out:

1) Plank Walks:  In a plank position with a towel under both feet and maintaining a neutral spine, walk forwards by placing one hand in front of the other for 10 to 20 steps.

2) Neck Rotation:  Find where the hairline ends to locate a noticeable "bump" on the back of your neck. This is the spinous process for your 2nd cervical vertebrae. Place the edge of an unrolled towel on this spot, then cross your hands over, making sure the top hand is on the same side as the direction of rotation (e.g. right arm will pull towel downwards towards the middle of the chest if you are turning LEFT). Complete a pain-free rotation 3 times in each direction per day.

3) Knee Tucks:  Start in a plank position with a towel under both feet and keep a neutral spine, then engage the lower abs below the belly button to pull the kn…

Ankle Sprain: Strengthening Stabilizer Muscles

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It’s generally good to get your ankle moving after you’ve sprained it. How much time you wait depends on whether how bad you sprained it with the amount of swelling you have, whether you can weight bear on it or if there’s a fracture involved . If you’re unsure, consult your local Physiotherapist before doing this exercise. This exercise works the Peroneal muscles that help to stabilize the ankle. Start by wrapping a resistance band around the forefoot with the lower legs supported by either a rolled up towel or folded Yoga Mat so that the heels are up from the floor. Place a small squishy ball between the knees and maintain a squeeze on the ball throughout the exercise. This helps you isolate the movement focus towards the ankles and prevents the hip and thighs from being involved. To strengthen the left lateral ankle, keep the right ankle stiff to stabilize. keep the ankle plantar flexed, so toes pointed down, and move the foot outwards lead by the little toe. Do 3 sets of 10 to 15 …

Sacro Iliac Joint Pain: Wall Squat Core Activation

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This exercise can help with Sacro Iliac joint pain that can be caused by hyper mobility or instability due to strained ligaments from repetitive strain or acute trauma. If you experience pain or you’re unsure about this exercise please consult your local Physiotherapist before continuing. Wrap a closed loop resistance band around the thighs just above the knees. Then position yourself so that your low back is fully leaning up against the big ball on the wall. Keep your posture nice and tall but don’t arch your low back when leaning upright against the big ball. Next, engage you inner core stabilizers by contracting your pelvic floor muscles and pulling your transverse abdominal muscles below your belly button inwards, hugging your spine. Remember to keep breathing. Leaning your weight on the ball slide downwards doing a wall squat while you maintain static isometric pressure against the resistance bands. Keep your knees over your ankles and in alignment with your second toes. Hold the…