PhysioRehab_LV

23/07/2021

01/03/2021

💥Why does it hurt??

Well... Is this by any chance you every day several hours on end?

We arrive at the same issue discussed earlier at the *No equipment shoulder strengthening* video.

👩‍🏫 When sitting with ones trunk slightly flexed for several hours, back muscles become lengthened but chest muscles get shorter. This eventually leads to an overall slouched posture. At this point back muscles are working overtime plus remember that they already aren't in their optimal length (which means weakening). And this is when the pain starts to bother on everyday basis.

🦠I know, I know.... Lockdown and all... But stop binging, or if you're working long hours, take a break. Stretch, go for a walk, do one of the exercises shown in the previous videos. Take care of yourself.

☝️"Job is not a wolf, it won't run into the woods!"

Ones health should ALWAYS come first ❤️

Have a nice week everybody! 🖖

23/02/2021

Did you workout today already?

22/02/2021

*Lower back release*

This is full workout, therefore I tried to edit the video and divide it in parts A, B, C and D, so that it would be easier to find the desired exercises.

It is a mix of light strength workout and stretching. For excercising in the evening or before bed.

I mostly did just 10 reps of each exercise.

A:
Shinbox
Add forward fold & reach
Add hip thrust

A1:
90/90 IR (internal rotation)
90/90 ER (external)
Pigeon pose 20-30"

B:
Supine trunk rotation
Glute bridge
Glute bridge + rock side to side
Frog glute bridge (squeeze the feet together actively)

B1:
Lying glute stretch ➡️ rotate/drop to side
Book openers

C:
Dead bug scaled
Dead bug (For thes two - keep the back glued to floor at all times!!!)
Toe taps + reverse crunch
Bicycle crunch (Lower back glued to the floor again!!!)
Oblique sit ups
Cobra pose

C1:
Hip flexor stretch (round the lower back=posterior tilt)
Half frog

D:
Pancake rolls
Side bend QL stretch
Cat-camel
Child pose

Leg lift against the wall for up to 4'. This is also a perfect time for practicing mindfulness or Alexander technique, or whatever is your jam 😉 (maybe resist the urge to reach for the phone... Just focus on the breathing...)

18/02/2021

Now I was contemplating whether I should even post this little silly video or not... But then I remembered that I am confident and strong person and that nothing can take that away from me (this is not a dare though). 😂

So the message behind this is that often when people are stressed or overwhelmed with their many (too many?) responsibilities, they unbeknownst to themselves tend to shrug even if they are doing just some simple tasks....

For me personally this was a life changer many years ago when my physiotherapist brought my attention to this issue.

So maybe if one tries to repeat to themselves: "I am proud and confident." Their body, posture and gait will adjust accordingly. Their movements will become more relaxed and fluent. The mind might just follow the rest...

Fake it till you make it. 🙃

17/02/2021

*No equipment shoulder strengthening*

Here is just a bunch of exercises targeting mainly shoulders and upper back. They are of various difficulty so that everyone would be able to get something useful out of this.

Perform 10-20 reps of:

1️⃣2️⃣ Y & T raises
3️⃣ Oh, this is just me trying to be abundantly clear 🤦‍♀️
4️⃣5️⃣ Z press
6️⃣ Wall push-ups (gradually work your way towards the floor by pressing against a table, chair and so forth)
7️⃣ Scapula > Half > Full push up (take care of the wrists, if they hurt, use a towel under the base of the wrist.)
8️⃣ Scapula push up in a dip
9️⃣ Russian dips (try to reduce the use of the support from the floor as much as possible)
🔟 Single arm side push up

1️⃣1️⃣ Stretch the chest (this is passive stretch)
1️⃣2️⃣ Switch between passive/active stretch against a wall

"Why do we stretch chest if we're exercising shoulders and upper back?"

1) If a person tends to keep their shoulders rounded and is generally stooping forward, over some course of time their upper back muscles have lengthened and chest muscles have shortened.

2) Therefore one should work on strengthening the upper back and shoulders, but stretch the chest.

3) Common mistake is that people with upper back pain only stretch and/or massage their upper back. This will only give an instant relief for a short period of time ( 20-40 mins), but won't address the issue in order to achieve an actual long-term improvement.

If You suffer from upper back aches, try to perform exercises from *Rhomboid overhaul 1* every night before bed. And then 3-5 times a week you should make time for the strength training from the *Rhomboid overhaul 2* and/or *No equipment shoulder strengthening*. Choose the level of difficulty according to your abilities so that exercises are challenging enough but so that you are still able to maintain a good form.

Try to keep up with this rythm for about 2 weeks in order to notice some visible results.

Good luck and don't be a stranger! Let me know if You tried it and how did it go 😉

17/02/2021

*Rhomboid overhaul 2*

Add some resistance training to improve posture, functionality and to wave goodbye to the pain🤗

❗Make sure to engage and activate shoulders (pull back & down) before every movement.

Perform 15-20 reps of:

1️⃣ Y pulls
2️⃣ T pulls
3️⃣ Rhomboid complex
4️⃣ T circles

🤗 Perform 3-5 times a week.

17/02/2021

*Rhomboid overhaul 1*

💥 We tend to carry stress on our shoulders, but you don't have to go to bed hurting...

✅ Perform 10-20 reps before sleepy time to relieve discomfort and pain between the shoulder blades.

🗝️ Slow and controlled movements.

🎯 Rhomboid and lower Trapezius.

17/02/2021

"If you believe in me like I believe in you, they will remember us."