Covina Hills Sports Medicine

12/16/2022

Santa! We know him! 🎅🏼🎄🎁 ___________________________________
Optimizing your Movement. Transforming your Health. Contact us if you have questions/concerns.
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10/31/2022

The force is strong at galaxy CHSM 🛸 Happy Halloween! 🎃

07/11/2022

Stability Ball Ts & I’s

Since the pandemic, the majority of the population is now working from home & that causes us to be seated in a chair with bad posture for 6-8 hours of the day 💻🪑. To counteract this, we not only have to be sitting up taller, we also need to strengthen our back musculature to keep us in good posture. Luckily🍀 for you guys, I have just the exercise to do at home in between your work day to keep your back nice and strong.

The stability ball (yoga ball/ swiss ball) is often overlooked but can be extremely useful & quite versatile. The exercises with the stability ball are T’s and I’s. The upper, middle, and lower trapezius muscles are scapular stabilizers allowing the shoulder blade to move & function properly. When these muscles are weak or when one is more dominant than the other, they can put the back in a vulnerable position for injuries. These exercises allow a greater focus on the middle/lower trapezius muscles since we generally overuse our upper trapezius already.

Set up & Movement

✴️ Place stability ball on the ground and lay face down with the stability resting at your chest
✴️ Either kneel or have your legs extended such as in a plank
✴️ Make sure you back is flat and spine is extended
✴️ T’s: Thumbs 👍🏼 are pointed up towards the ceiling and arms will coming up horizontally like the letter T
✴️ I’s: Arms will resting at the side of your body and will be coming up directly backwards
✴️ Head will be in alignment with the spine with eyes looking directly below

DO NOTs

❌ Do not hunch the back forward
❌ Do not drop your head downwards or lift your head up high
❌ Do not have thumb pointing downwards during T’s

Where you should feel it

✅ In between your shoulder blades, preferably not upper trapezius
✅ Upper arm, behind your shoulder

*Content not intended to be a substitute for care from a licensed physical therapist or other health care professionals.*

Borms, D., Maenhout, A., Berckmans, K., Spanhove, V., Vanderstukken, F., & Cools, A. (2022). Scapulothoracic muscle activity during kinetic chain variations of a prone elevation exercise. Brazilian Journal of Physical Therapy, 26(3), 100420.

07/11/2022

Stability Ball Ts & I’s

Since the pandemic, the majority of the population is now working from home & that causes us to be seated in a chair with bad posture for 6-8 hours of the day 💻🪑. To counteract this, we not only have to be sitting up taller, we also need to strengthen our back musculature to keep us in good posture. Luckily🍀 for you guys, I have just the exercise to do at home in between your work day to keep your back nice and strong.

The stability ball (yoga ball/ swiss ball) is often overlooked but can be extremely useful & quite versatile. The exercises with the stability ball are T’s and I’s. The upper, middle, and lower trapezius muscles are scapular stabilizers allowing the shoulder blade to move & function properly. When these muscles are weak or when one is more dominant than the other, they can put the back in a vulnerable position for injuries. These exercises allow a greater focus on the middle/lower trapezius muscles since we generally overuse our upper trapezius already.

Set up & Movement

✴️ Place stability ball on the ground and lay face down with the stability resting at your chest
✴️ Either kneel or have your legs extended such as in a plank
✴️ Make sure you back is flat and spine is extended
✴️ T’s: Thumbs 👍🏼 are pointed up towards the ceiling and arms will coming up horizontally like the letter T
✴️ I’s: Arms will resting at the side of your body and will be coming up directly backwards
✴️ Head will be in alignment with the spine with eyes looking directly below

DO NOTs

❌ Do not hunch the back forward
❌ Do not drop your head downwards or lift your head up high
❌ Do not have thumb pointing downwards during T’s

Where you should feel it

✅ In between your shoulder blades, preferably not upper trapezius
✅ Upper arm, behind your shoulder

*Content not intended to be a substitute for care from a licensed physical therapist or other health care professionals.*

Source: Borms, D., Maenhout, A., Berckmans, K., Spanhove, V., Vanderstukken, F., & Cools, A. (2022). Scapulothoracic muscle activity during kinetic chain variations of a prone elevation exercise. Brazilian Journal of Physical Therapy, 26(3), 100420.

12/23/2021

Wishing everyone a very Merry Christmas!! 🎁🎄🎅🏼

09/08/2021

⚡️LOW BACK PAIN & PAIN RELIEF⚡️
About 31 million Americans have experienced low back pain at one point in their lives. This is likely due to postural deficits or natural age related changes.👴🏼 This is especially true due to an increase in sedentary lifestyles for the past year and a half during the pandemic. The common age for experiencing pain in the low back, which is also known as the lumbar spine, is known to be around the ages of 30 to 50. The older we get, the body naturally begins to break down due to constant wear and tear. Therefore, it is common to experience low back pain as we get older, whether it is due to degeneration of the disc or muscle strains. Thankfully, there are many things that we can do to relieve our pain without needing surgery.😃🤞🏼
 
‼️One of the most important things an individual with low back pain can do for pain relief is strengthen the muscles located around the low back‼️ One of the muscle groups we would like to focus on would be the abdominal muscles. A common misconception is that the abdominal is one big muscle.🤦🏻‍♂️ However, there are 4 parts: The the internal and external obliques, the re**us abdominis, and the transverse abdominis. They all work together to support the trunk and allow us to bend forward, bend sideways, and rotate. Whether it’s bending forward to pick up an object from the floor or reaching down to tie shoes, having strong core muscles are beneficial when it comes to limiting the overuse of the low back and relieving pain levels.💪🏼 Stay tuned for an additional post breaking down the CORRECT types of abdominal activation and which type is most recommended👀
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🔹 Citations: Bone, Muscle and Joint Team. “Why a Strong Core Can Help Reduce Low Back Pain.” Cleveland Clinic, Cleveland Clinic, 22 Sept. 2020, health.clevelandclinic.org/strong-core-best-guard-back-pain/. 
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Optimizing your Movement. Transforming your Health.
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01/01/2021

Happy New Year from your CHSM Fam!!

Did you know physical therapy can help you jump start your 2021 goals?
DM us or give us a call to see how our therapists can best serve you. You don’t have to let the nagging aches and pains limit you any more!!!!

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Optimizing your Movement.
Transforming your health.
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12/25/2020

Merry Christmas and happy holidays from our CHSM family to yours!! 🎄🎁🎄

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Optimizing your Movement.
Transforming your Health.
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12/20/2020

Is your shoulder stiff after putting up all of those Christmas ornaments???

Here are 2 stretches that you can do to help loosen up that tightness:

Peck stretch:
•Stand in a doorway or at the end of a wall
•Place your forearms on the side of the wall at a shoulder level
•Place your elbow at a right angle
•Press your chest forward until you feel a stretch
•Hold this position for 30 seconds
•Repeat for 3 rounds

Seated Lat Stretch:
•In a seated position, hinge at your hips to bend forward
•Place the palms of your hands forward and hold on to a secure platform
•Hold this position for 30 seconds
•Repeat for 3 rounds

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Optimizing your Movement. Transforming your Health.
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*Content is not intended as a substitute for care from a physical therapist or other health care professional.

12/08/2020

Is your back feeling tight from too much holiday shopping?? 🛍
Try this stretch out for 2 minutes!!

Child’s Pose:
• Lay on your knees and sit back on your heels
•Hinge at your hips and stretch out your arms in front of you
• Holding this position, relax your shoulders towards the ground
• Hold this pose for 2 minutes

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Optimizing your Movement. Transforming your Health.
_____________________________________


*Content is not intended as a substitute for care from a physical therapist or other health care professional.

11/26/2020

Happy Thanksgiving from our CHSM family to yours! 🦃🍁🦃
We are thankful for all of our staff and our patients that continue to be a blessing to us.

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10/31/2020

Happy Halloween!! 🎃👻🎃
When you have “RUFF” days, let us come fix you up at CHSM!!

08/06/2020

Happy Birthday to our friend and colleague, Dr. Julia Hayes, one of the family!
⭐️Julia is such a kind-hearted, positive, fun-loving person, and a joy to have here at the clinic! (Don’t let the smile fool you though, she’s tough! 🤣)
Drop a comment below and leave a birthday wish for ! @ Covina Hills Sports Medicine

06/02/2020

05/19/2020

Tag someone you think would benefit from a physical therapy treatment! Physical therapists are trained to optimize movement, even over video!
If you have any concerns that you want addressed, whether you’re a pro athlete, weekend warrior, or just an average joe, give us a call! You might even surprise yourself with what a great workout you can get over video! 😉
̇d19 @ Covina Hills Sports Medicine

05/05/2020

happy Cinco De Mayo from Covina Hills Sports Medicine! stay safe and support local businesses!

04/24/2020

Happy Birthday to one of the kindest, sweetest, most stylish therapists we’ve ever seen! (I guess we’re a little biased, but who’s keeping track? 😝)
Dr. Wigboldy, we wish you fun, adventure, and all the best for this upcoming year. Love, your CHSM family!
Join us in wishing her a happy birthday in the comments below! 🥳