Dr.Zakir physiotherapist

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05/09/2025
31/08/2025

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26/08/2025

3 exercises that could help improve your posture

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These exercises help strengthen the upper back, improve thoracic spine & shoulder mobility. A strong upper back can help align the shoulders, good shoulder mobility can reduce tension, and a mobile t-spine helps you stand taller.

25/08/2025

Got it 👍 — sounds like you’re talking about fixing shoulder/neck issues and rounded shoulders (forward posture). This usually comes from long sitting, phone/computer use, or muscle imbalance. I’ll give you a clear step-by-step plan:

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🔹 Step 1: Posture Awareness

Keep ears aligned with shoulders (avoid head poking forward).

Roll shoulders back and down gently (avoid shrugging).

Imagine a string pulling the crown of your head upward.

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🔹 Step 2: Stretch Tight Muscles

These are usually tight in rounded shoulders:

1. Chest Stretch (doorway stretch) – 30 sec x 3

2. Upper Trapezius Stretch (ear to shoulder stretch) – 20 sec each side x 3

3. Levator Scapulae Stretch (look down to armpit) – 20 sec each side x 3

4. Neck Retraction (chin tuck) – hold 5 sec x 10

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🔹 Step 3: Strengthen Weak Muscles

These are usually weak with rounded shoulders:

1. Scapular Retractions (squeeze shoulder blades back) – 3×12

2. Wall Angels – 3×10

3. Prone “Y-T-W” exercise (lying face down, lift arms in Y, T, W shapes) – 2×8

4. External Rotation with Band – 3×12

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🔹 Step 4: Daily Habits

Take breaks from screens every 30–45 mins.

Keep phone/computer at eye level.

Sleep with a supportive pillow (not too high).

Avoid carrying heavy bags on one shoulder.

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⚠️ If you have pain, tingling, or weakness in your arm/hand, see a physiotherapist — could be nerve irritation.

Do you want me to make you a daily 10-minute corrective routine (with exact order of stretches & exercises) so you can just follow it step by step?

22/08/2025

A physiotherapist (also called a physical therapist) is a healthcare professional who helps people restore movement and function when they are affected by injury, illness, disability, or age-related conditions.

They use techniques like:

Exercise therapy – prescribing specific movements to strengthen muscles and improve flexibility.

Manual therapy – hands-on techniques such as joint mobilization and soft tissue massage.

Electrotherapy – using machines like TENS, ultrasound, or shockwave therapy for pain relief and healing.

Education & advice – teaching patients how to prevent injuries and manage long-term conditions.

Physiotherapists treat patients with problems such as back/neck pain, fractures, sports injuries, arthritis, neurological conditions (like stroke, Parkinson’s), and post-surgical rehabilitation.

👉 In short: They help people move better, recover faster, and live without pain.

Do you want me to also explain the difference between a physiotherapist and a doctor?

The Lasègue test, or Straight Leg Raise Test (SLR), is one of the most commonly used maneuvers in clinical evaluation of...
16/08/2025

The Lasègue test, or Straight Leg Raise Test (SLR), is one of the most commonly used maneuvers in clinical evaluation of sciatica pain and lumbar radicolopathy. This test is based on the tension of the sciatic nerve and its peripheral branches (tibial nerve and peroneal nerve), providing a clear indication of possible compression at the level of the lombosacral nerve roots.
How is the test performed ?
The patient is in superior position. Therapist passively lifts the extended lower limb while keeping the extended knee. The angle of elevation is between 40° and 50°, because at this stage the sciatic nerve enters maximum tension. If the patient reports pain radiated along the sciatic nerve course, the test is positive and suggests possible compression or root irritation.
Awareness test: foot reflexion
To increase the specifics of the test, the clinician may add a passive dissipation of the foot. This gesture causes a further stretching of the sciatic nerve, intensifying the pain in case of nerve irritation.
Why is it important ?
If dorsiflexion increases pain, the likelihood of lumbar radicolopathy increases. Instead, if the pain remains unchanged or is located only at the lumbar level, it could be a musculoskeletal or myofascial dysfunction (for example, piriform syndrome or better sciatic-pelvic functional neuropathy*).
What does the Lasègue test say to us?
Pain between 30° and 70° elevation → possible lumbar disc hernia compressing the root of L4-L5 or L5-S1.
Pain above 70° → less likely root involvement; could be ischiocrural muscle tension.
Pain that reduces by flexion of the knee → probable involvement of the sciatic nerve and not other muscle structures.
Link with the lumbar root diseases
As shown in the image, a protrusion or herniated disc between L4 and L5 can compress the L5 nerve root, causing pain radiated down the course of the sciatic nerve to the foot.
Common symptoms associated with L5 radicolopathy
Lower back pain radiating down the lateral face of the thigh and leg.
Deficiency of dissipation of the tooth and the foot.
Alterations of the sensitivity in the back of the foot.
If instead the hernia involves L5-S1, the pain radiates down the back of the thigh and leg up to the lateral margin of the foot.
Is Lasègue's test enough for diagnosis?
Nope! Lasègue’s test is an indicator of radical suffering, but alone is not enough to make a diagnosis. It must be associated with other neurological tests (reflexes, muscle strength, dermatomeric sensitivity assessment) and, if necessary, confirmed with imaging (lumbar RM).
Conclusion
The Lasègue test is a fundamental tool in the assessment of lumbosciatalgic pain, allowing to differentiate between a problem of nerve origin and musculoskeletal dysfunction. However, it should always be interpreted in a broader clinical context to avoid misdiagnosis and inappropriate treatment.

Muscles of the Abdomen🟩 Twisting at waist; also bending to the side🦴 Target: Vertebral column🧭 Motion direction: Supinat...
13/08/2025

Muscles of the Abdomen

🟩 Twisting at waist; also bending to the side

🦴 Target: Vertebral column

🧭 Motion direction: Supination; lateral flexion

🟦 Prime mover: External obliques; internal obliques

📍 Origin: Ribs 5–12; ilium

🎯 Insertion: Ribs 7–10; linea alba; ilium

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🟩 Squeezing abdomen during forceful exhalations, defecation, urination, and childbirth

🦴 Target: Abdominal cavity

🧭 Motion direction: Compression

🟦 Prime mover: Transversus abdominis

📍 Origin: Ilium; ribs 5–10

🎯 Insertion: Sternum; linea alba; p***s

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🟩 Sitting up

🦴 Target: Vertebral column

🧭 Motion direction: Flexion

🟦 Prime mover: Re**us abdominis

📍 Origin: P***s

🎯 Insertion: Sternum; ribs 5 and 7

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🟩 Bending to the side

🦴 Target: Vertebral column

🧭 Motion direction: Lateral flexion

🟦 Prime mover: Quadratus lumborum

📍 Origin: Ilium; ribs 5–10

🎯 Insertion: Rib 12; vertebrae L1–L4

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