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Showing posts from August, 2018

Shoulder Pain & Stiffness: Shoulder Muscle Stretch

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If you feel some pain or stiffness in the shoulder, this stretch may help with the sports you play or physical activities that you do. To stretch out the right side, reach your right hand up and down your back keeping your right elbow pointed upwards. Avoid arching the back by keeping your spine in neutral. Pull the right elbow towards midline with your left hand while keeping the right elbow pointed upwards. Hold this for 30 seconds doing 3 sets on each side daily.

Diana in Europe!

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Diana, who works front desk at both the Burnaby and Cambie InSync Physio clinics, recently returned from her trip to Europe! Diana and her dragon boat team, Dragon Zone Premier, had the opportunity to compete at the 2018 Club Crew World Championships in Szeged, Hungary as one of the five Premier teams representing Canada. Her team placed 6th overall in the world with 48.803s in the 200m Mixed Premier Standard Boat Grand Final, 5th overall in the world in 500m Mixed Premier Standard Boat Grand Final, and 4th overall in the world in the 2km Premier Mixed Standard Boat Final. 

Following her competition, Diana got to see the beautiful emerald waters of Plitvice National Park, hidden blue caves near the island of Hvar, and the historical city walls of Dubrovnik, Croatia. 



Diana also got to explore the ruins of Pompeii as well as the Roman Forum and Colosseum in Rome, Italy.



One of her highlights was seeing the rows of colourful houses on the island of Burano and watching a talented glassma…

Shoulder Impingement Pain: Rotator Cuff Muscle Stretch

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To stretch out the right rotator cuff muscle, place a non-stretchy strap with your left hand over your head and behind your back. Reach the right hand behind your back to grab the strap. Reach as far up as you can towards your limit but avoid tilting your shoulder forward. Stabilize the front of your right shoulder by placing it against a corner or a door frame and step the left foot forward. Hold tightly with your right hand and pull the strap upwards with your left. Hold this stretch for 30 seconds and repeat for 3 sets. Doing this stretch daily can help increase the mobility of your stiff shoulder if you’re experiencing shoulder impingement pain due to a tight overuse Supraspinatus Rotator Cuff muscle. It’s also great to do as a warm down stretch when it’s abnormally tight and stiff. If you have pain or if you’re unsure about how to do the exercise, please consult with your local Physiotherapist before continuing. 

Elbow Pain: Forearm Extensor Stretches

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This stretch will help ease the tight lateral forearms. This condition is commonly called “Tennis Elbow”. Start with the elbow in a bent position. With a closed fist, fully flex the wrist and rotate it outwards with assistance from the other hand. Then straighten out the elbow and hold for 30 seconds and repeat for 3 sets. Lateral elbow pain can be caused by overly tight forearm extensor muscles from sports or repetitive strain activities such tennis, racket sports, rock climbing and prolonged computer desk work. If you have pain or unsure about doing this exercise, consult your local physiotherapist before continuing.

How to Safely Exercise When Pregnant

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Remaining active during a pregnancy may help reduce some discomforts and help prepare the body for delivery. Acute exercise generally increases oxygen uptake, heart rate, stroke volume, cardiac output, and lung volume during pregnancy. Remember to complete the "PARmed-X for Pregnancy" health screening prior to participation in a prenatal fitness class or other exercise. Medical clearance should be obtained prior to exercise for women who were sedentary prior to pregnancy or have a medical condition.

Benefits:reduced backachesreduced constipation and bloatingmay help prevent gestational diabetesimproved weight managementincrease in energyimproved moodimproved posturebetter sleep patternsdevelopment of muscle tonepromotes strength and endurancebetter coping with labour
Contraindications to Exercise:Absolute Contraindications: hemodynamically significant heart diseaserestrictive lung diseaseincompetent cervix/cerciagemultiple gestation at risk for premature labourpersistent seco…

Elbow Pain: Forearm Flexor Stretches

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This is stretch will help ease the tight forearms! Start with the elbow in a bent position. With the opposite hand, fully extend the wrist and fingers. Then straighten out the elbow and hold this for 30 seconds and repeat 3 sets. The overuse tendinopathies that occur in the medial elbow can be caused by overly tight forearm flexors. This is very common in rock climbers or golfers. If you have pain or unsure about doing the exercise, consult your local physiotherapist before continuing.

Ankle Sprain: Wall Squat Core Activation

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This exercise can help with the retraining of the core stability, hip, leg and ankle muscles after an acute ankle ligament sprain. 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 wall squat for 10 seconds. Repeat thi…

How to Program: Linear vs. Non-Linear Periodization?

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Designing a work-out program for yourself? There are many different ways to create the ideal program that suit your fitness levels and fitness goals.

PERIODIZATION Periodization entails systematic planning of various aspects of a training program through progressive cycling during specific periods. The goal of periodization is to optimize fitness levels while reducing the risk of injury. There are different components to the basic structure of a periodization cycle.
CYCLES  A macrocycle is a complete training period that may be 1, 2, or 4 years in duration. A mesocycle is a period or multiple periods within a macrocycle aimed to develop a single training block. The mesocycle may consist of a preparatory period, a competitive period, and a transition or rest period. A microcycle is a structural unit that makes up a mesocycle. It details weekly plans for progressive overloads specific to the goals of the mesocycle. For example, four 4-week microcycles will equate to a 16-week training p…

Low Back Pain: Core Stability Strengthening

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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. This core strengthening exercise can help your low back get stronger after injuring it. If you have pain or unsure about the exercise please consult your local physiotherapist before continuing.

How to Avoid High-Altitude Illnesses

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Altitude training involves spending several weeks at a higher altitude (preferably over 2000 m or 8000 ft above sea level) to adapt the body physiologically. At elevations greater than 1200 m or 3950 ft, there is a decrease in atmospheric pressure which reduces the partial pressure of oxygen in inspired air. This causes decreased arterial oxygen levels and leads to increased ventilation and cardiac output, along with an elevation in heart rate. Performance will decrease for individuals that have not acclimatized to the change in pressure and are consequently exposed to a risk of high-altitude illnesses.

AcclimatizationAcclimatization is the process of adapting to the decrease in oxygen concentration at a specific altitude. With acclimatization, there will be an increase in heart rate, blood pressure, bicarbonate excretion, respiratory frequency and volume along with a reduction in plasma volume. To compensate for the decreased arterial oxygen levels, erythropoietin (EPO), a hormone in …

Shoulder Pain: Biceps Stretch

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Place the thumb side of your hand facing forward firmly against a door frame or corner at the level of your hips. Keep the elbow bent to start. Then straighten the elbow and hold for 30 seconds doing 3 sets. Assisting the rotator cuff, the long head of the biceps muscle attaches onto the front aspect of the shoulder. It can sometimes be stiff causing anterior shoulder pain. This muscle can be tight in sports such as rock climbing, Volleyball, paddling or weight lifting.