If you work or play long hours in front of the computer, the desk, or on the phone, chances are you may have rounded shoulders. The problems that can arise from this can be headaches, shoulder pain, back pain, or even nerve pain.
How Can I Fix My Rounded Shoulders?
Prepare to get on the floor with a rolled-up towel. For these exercises, you will lay down face down with the rolled-up towel underneath your forehead.
– T’s: You will spread your arms to form a T with your torso. Lift your thumbs towards the ceiling and raise you arms up and down. Squeeze for a good second at the top and come back down. Perform 10 – 20 reps, 3 – 5 sets. Start with low reps and work your way up.
– Y’s: Same way but with your arms forming a Y with your torso. Lift your arms up and down towards the ceiling with a good second at the top and come back down. Perform 10 – 20 reps, 3 – 5 sets.
– W’s: Form a W. Lift your thumbs up and down with the ceilings. Perform 10 – 20 reps, 3 – 5 sets.
– I’s: Start the same with your arms straight up next to your ears moving your arms up and down. Perform 10 – 20 reps, 3 – 5 sets.
– Swimmers: With just your arms, start with palms facing down with arms next to your ears. As if you are swimming, wave your arms towards your hip, with both hands ending up behind your lower back, palms facing towards the ceiling. Then return to starting position. Perform 10 – 20 reps, 3 – 5 sets.
– Alternating arm and leg: Start on your hands and knees. Extend your right arm forward next to your ear and at the same time extend your left leg until it’s straight. Hold for a good second. Repeat on the other side. Perform 10 – 20 reps, 3 – 5 sets.
– Shoulder Shrugs: Just as it’s stated, you will stand with both arms on your sides at a relaxed position and raise it up to a shrug. Then come down to the relaxed position in a controlled manner instead of dropping them straight down. Perform 10 – 20 reps, 2 – 5 sets.
– Shoulder Retraction: Start with elbows bent at your sides. You will extend your arms forward, then bring them back so your hands are by your side, right underneath your chest level. The motion is like performing rows with a cable machine or as if you are skiing. Remember to retract your shoulders when you pull back – imagine there is a pencil between your shoulder blades and you are squeezing it in place. Perform 10 – 20 reps, 2 – 5 sets.
– Open Book: Start by laying down on your back with your knees bent. Then turn to the left. Your knees should still be bent, with your left leg and left arm on the floor. Your left arm should be in front of you extended out. Your right arm should lay on top of the left arm, palms touching each other. Then slowly turn your arms out towards the right as if you are turning a page. Do this nice and slow to feel the motion and stretches. Perform 10 reps. Next, turn on your right and repeat the same thing you did with the left, 10 reps. Do this 3 – 5 sets.
– Pec stretch: At the doorway, have your forearms touching the doorway, elbows bent at 90 degrees. Step forward with one foot. You will feel a stretch on your chest. Hold this position for 20 – 30 seconds. Perform 3 – 5 reps. Note: if your doorway is too big, you can do this one side at a time. If you are using your right forearm on the edge of the doorway, then use your right foot to step forward.
Do these exercises every day. You should start to see some improvements little by little. Remember, it can take a long time depending on how long you’ve had shoulders and how flexible you are.
If you experience any sharp pain during or after exercise, stop and consult your doctor first. There could be other underlying issues that need to be addressed first. Otherwise, you may need supervision by a physical therapist of Physical Therapy New York, NY to modify the exercise or manipulate the joints and muscles to get the right results.
Glute Amnesia is the inability to contract or activate your glutes. Having inactive glutes can lead to back, hip, and/or knee pain. One of the reasons why that it can occur is because of the lack of the right muscles in the area.
There is tightness in certain back and hip muscles, and weakness in the deeper core and glute muscle group. This can lead to problems in your lower back and hip area, commonly known as Lower Cross Body Syndrome.
The hamstrings become the dominant muscle in movement, leading to tight or restrictive hip flexor muscles – which in turn can lead to knee and low back pain because of the muscles connected to them.
Hamstrings can become dominant because of prolonged periods of sitting and other various reasons. This will interfere with developing the glute muscle – as both glutes and hams are primary drivers of any hip extension action – e.g. squats, deadlifts, lunges, step-ups, pelvic bridges, hip thrusts, etc. When you remove glutes from the equation you end up overworking the hams.
If your hamstrings are tight or short, they will limit hip joint mobility. The compensation pattern we see as a result of this tightness is the toe-touch pattern – which is when more movement is forced to come from your lower back instead of a hip extension.
You can combat dominant hamstring by ham lengthening movements before moving onto gluteal activation exercises which allows increasing the range of motion in your hips for optimal gluteal exercise.
1. Hams Stretch: You can begin by laying down on your back. You can grab a towel or a belt around one foot and lifting that leg until you feel a stretch. You can hold this for 20 – 30 seconds, 3 – 5 times.
2. Choose exercise that will create strength and/or stability in a greater range of motion
3. Active Leg Lower – great for stimulating hams length while simultaneously causing you to engage your core to provide better pelvic stability
4. Perform at a Doorway: Lay down face up w/ one leg leaning straight up against the wall while the other legs go out through the doorway but start with the leg bent. Extend the bent leg straight down on the floor to start. Then lift the straightened leg towards the other leg. It may not reach all the way.
There are other exercises you can do to increase gluteus activation. Consult with your physical therapist of Physical Therapy Queens, NY to find out if you have glute amnesia or other conditions.
They will have a better understanding of how your body works, release any other tightness in the area that you may not be able to do take care of by yourself through manual therapy, and will modify exercises to fit your body’s need.
Vertigo is when you feel everything is spinning around you or on the inside of your head, which happens abruptly. Benign Paroxysmal Positional Vertigo (BPPV), is one of the most common causes of vertigo. It can arise when there is a physical issue inside the ear canal with crystals.
To look at it closely, there are structures called the otolith organs which have crystals inside to make them sensitive to gravity. The organs utilize these crystal’s positions in regards to gravity to let us know what position our head is at.
When the crystals get displaced from their main location, they can travel down to the semicircular canal and make us sensitive to changes in our head’s position that can make us feel very dizzy.
It commonly happens when a person gets out of bed in the morning or looks under the table/bed. Changing sudden head position with rotation can reproduce symptoms.
Vertigo can be debilitating to your daily life if it is left untreated. In some cases, it can be very severe and the person can fall to the floor or lead to vomiting during the episodes.
If you have been diagnosed with BPPV specifically, it is wise to turn to a physical therapist. He or she will evaluate you and may perform an Epley Maneuver to correct what’s going on inside your ear. It is best not to eat anything 3 – 4 hours prior to your physical therapy in order to avoid nauseating feelings.
Your physical therapist of Physical Therapy New York, NY will also give you specific exercises to build a tolerance to different head positions and to work on your balance.
If you do have other symptoms in addition to vertigo such as a really bad headache, loss or weakening of other senses, tingling or numbness in your limbs, please seek your doctor immediately as it may be something more serious. Take note of what happens when you are experiencing these sensations and let your physician know.
Otherwise, you can still go to your doctor to find the right diagnosis. If it is BPPV, it is easily solved with physical therapy in few visits.
Golf involves several mechanics in different parts of your body. In a golf swing, the shoulders move in an arc, the le and the right foot moves differently during each part of the swing, as well as the amount of pressure being applied to each foot, and the way the hip and knees move can lead to different injuries depending on your form.
Today we will focus on the 2 most common foot injuries related to golf. Lateral ankle sprains and intermetatarsal neuromas.
A lateral ankle sprain can occur when the leg is gliding over the ankle, as in a golf swing. Through repave and excessive moon, the lateral ankle ligaments can become “loose” which can make it easier to sprain it.
When pain and inflammation first occurs, the doctor usually will prescribe some an-inflammatory medications, as well as icing the area and perhaps even braces or orthotics to give it some stability.
But once it’s sprained, physical therapy is recommended to allow the physical therapist through manual therapy for proper healing, as well as strengthening the surrounding muscles to increase stability in the ankle and even work on loading the ankle with the right amount of force and range to correct your form during your swing.
An intermetatarsal neuroma is a benign growth of the nerve issue that is caused by constant irritation from repaving force applied on the nerve in the 3rd interspace. This happens not in the foot that drives the swing but the non-dominant foot.
So the le foot for the rights and the right foot for the lies. If you have an intermetatarsal neuroma, you will most likely feel a burning, numbing, and shooting pain to your toes. As with the lateral ankle sprain, the doctor will recommend a variety of treatments to reduce inflammation.
Your Physical Therapy New York, NY will work with you on your goals for proper healing as well as fixing your mechanics for your swings to prevent further injury.
If you have ever felt pain in your ankles or feet during or are golfing that is not going away, it is probably best to see a physical therapist to assess what may be happening in your lower extremities that may be causing the problem. When these issues are addressed early and corrected, the recovery me is faster and you would avoid any future injuries.
It’s important to move your body if you are sitting all day long. Set an alarm for every 50 ~ 60 min to get those stiff joints moving. Sitting for too long can make you susceptible to cardiovascular diseases. Go and get some cup of water, go to the bathroom, and do some stretches.
Wrist flexion/extension Stretch:
Hold your hand out as if to say “stop.” With the other hand, pull the 1st hand toward you and hold the stretch for 20 – 30 seconds. Repeat 3 times With the 1st hand bring in down and pull on the back of the hand and hold the stretch for 20 – 30 seconds. Repeat 3 times
Seated Double-Knee to Chest:
While seated, spread your legs apart and reach down to the floor. Hold the position for roughly 20 – 30 seconds. Repeat 3 times
Seated Upper Back Stretch:
Reach down to the floor with both hands. With the left hand lift it to the side all the way up. Do the same with the right side. Hold the stretch for 20 – 30 sec, 3 times.
As the name implies, sit and stand from your chair 10 – 20 times. If it is too easy for you, perform a squat instead by not completely sitting but remaining in the air and coming back up.
Behind the chair, grab the headrest and lift your heels up and down. If there is no issue with your balance, perform without grabbing onto anything
It’s important to keep your heart pumping throughout the day. It’s tough when you are sitting all day long. Start by standing with arms to your side and feet nice and square. Then jump and spread your legs wide while at the same time reach your arms up on the side.
Your hands do not necessarily need to touch but close enough. Then quickly jump back to starting position. Begin with 10 – 20 at a time.
Please note that not everyone will be able to perform this exercise. It depends on your current ability and any concurrent joint disorders you may be.
Since you are constantly looking at the computer, your shoulders can protract and make the chest tight as well. Go by the doorway and put one arm on the wall while you step one foot (the same side forward and slightly turning towards the opposite direction.
You will feel a stretch on your pectoralis muscle. Depending on the angle of your elbow, it’ll stretch different aspect of your chest. Your can start with 90 degrees and work your way up.
If your doorway is small enough, you can perform with both arms at the same time.
Hold the stretch for 20 – 30 seconds, 3 times.
You may also be prone to have a forward head posture. Stand with your back against the wall. Tuck your chin back as if pulling your whole head towards the wall. Remember not to force it too much. It should not hurt. Start by holding for 2 seconds, 10 times. You can work your way up by holding 5 seconds, then to 10 seconds.
Press your head gently into your left hand and vice versa and hold for 5 seconds (without letting the head be pushed over). Do the same on the right side. Then use both hands into the back of your head. Repeat the cycle 10 times.
It’s okay not to be able to do the exercises perfectly in the beginning. Remember to listen to your body when doing certain exercises. If you have certain pain or discomfort while doing an exercise, speak to your doctor Physical Therapy Queens, NY before proceeding.
Movement is important in our daily life. Don’t give into a sedentary lifestyle. It’s up to you to let your body function as optimally as you can as long as you can.
We all know that physical therapists have a special skill to assess the human body and helping to reduce any injury from breaks to bursitis. They can help diagnose and treat many general diseases and movement diseases.
Physical therapy is one of the best options you can make when you have long-term pain or an injury. It can make you more active and help you feel better. You will get recovery in a short time.
When you are suffering from the pain, ask your doctor to recommend a physical therapist. If you are looking for Physical Therapy New York, NY, there are so many best therapy center are available. Probably you will need a series of visits. Even, you should practice some of the exercises at home, it will give you the best results.
Physical Therapy — The Best Treatment
Ready to go moving on the road to recovery? For the most effective treatment methods, choose a qualified physical therapist. They have many methods to reduce patient’s pain. Let’s see the best treatment method of physical therapy.
– Manual Therapy
Manual therapy is also known as manipulative therapy. It’s a physical treatment that is typically used in conjunction with traditional physical therapy methods.
Physical Therapist will use their hands to implement pressure on muscle tissue and manipulate joints of the body, as engaged to using a machine or device. This therapy can be quite powerful for treating both critical and constant pain.
Manual Therapy is the most effective. It has shown to help with decreasing pain and increasing functional outcomes. This method of therapy has been examined heavily and has several investigations published in peer-reviewed journals, some of which include Physical Therapy.
– Ice Therapy
Ice Therapy is the best for Injuries. This therapy can be an important component of injury. By contracting blood vessels after treatment, ice is an efficient way to decrease and even stop the pain quickly following an injury. Ice therapy can also transmit the joint more mobile and enhance manual therapy.
Although it’s hard to hold down the most efficient compact, utilizing Ice packs to inflamed fields has been determined to significantly decrease increasing in soft muscle injuries sped Source Trusted Specialist.
– Heat Therapy
Heat Therapy is the best for injuries involving strong spams and tightness. Utilizing heat has been shown to reduce pain and improve mobility after some injuries — essentially those affecting soft tissue like muscles. By making the muscle more flexible, the therapist can better increase the injured area. Note one thing when you are using heat therapy, it is just one tool to help the therapist be more effective, the specialist says that it shouldn’t be the main focus of a therapy plan.
– Low-Level Laser Therapy
Low-Level Laser Therapy is best for muscular or connective tissue injuries. This therapy uses specific wavelengths of light to excite healing and can help to reduce inflammation, muscle fatigue, and paint rusted Cause. It can also enable the therapist to remove the injured part around more comfortable with less discomfort.
These therapies are best to recover your injury. But before using it, never forget to get professional medical advice. Always check with a physical therapist or doctor first once those pains and injuries occur!
What Should You Know About Shoulder Injury Rehabilitation?
When you have an idle lifestyle, there are many difficulties that you might suffer. Lower back pain problem is one of the most basic issues, which can be excruciatingly sensitive. Thankfully, some easy activities can offer relief. Whenever you do them consistently, several exercises can provide you long-term release from regular lower back pain.
According to a study by the American Physical Therapy Association, approximately two-thirds of Americans experience low back pain, but only 37% seek help from a professional for pain release. And still, there are easy ways essentially anyone can determine constant lower back pain without operation or pain killers medicines.
Exercise and right stretching of the tissues in the lower back, stomach, bones and legs is important for those with low back pain. Both exercise and stretching help in managing a normal variety of plan, and give relief for tissues due to lack of treatment, or those that fit because of tissue sensitivity or unsuitable condition.
Exercises for Movement Control
Movement control exercise aims to retrain the spine’s tissues to maintain and control the spine into different ranges of action and regular daily exercises. Many patients with both important and resolute low back pain have used poor movement patterns that present a big part in their current.
Manual therapy can be effective for the therapy of joints that lack sufficient versatility and range of action in certain musculo-skeletal conditions. This condition can create trouble, pain, and an adjustment in function, position, and action. Manual physical therapy includes replacing versatility to strong bones and decreasing muscle tension in order to restore the case to more normal movement without effort.
To get relief from lower back pain, patients have the right education for back pain and it’s related therapy. Some portions seem to improve a person’s risk of increasing low back pain. These involve smoking, obesity, older age, physically strenuous or inactive work, female sex, job objection, job-related stress, and mental health problems such as stress or panic.
These ways will surely help you to manage your lower back pain. If you want to know more about physical therapy treatment, please do visit the clinic of Physical Therapy New York, NY. Expert and experienced therapists will guide you and suggest you proper exercises.
Physical Therapy Can Be as Effective as Surgery for Back Pain
Physical therapy and chiropractic share common goals like relieving pain, however, the modalities used for the two practices are quite different. Physical therapy helps patients regain mobility and prevent future injury, for all body parts, while accomodating to the individual’s pain level and tolerance. Chiropractic concentrates on realigning the spinal vertebrae that is causing pain and/or pressure on the nerves.
With this treatment, symptoms for a diagnoses may return later on, thus, chiropractic requires continous support. On the other hand, a physical therapist will inform patients proper steps or exercises to prevent problems from happening again. Often times, chiropractic is ineffective in treating chronic pain but it can treat acute pain such as those experienced from moving furniture, shoveling, or falls.
Chiropractors focus solely on muscle and skeletal manipulation, thus, there is a greater chance for conditions to worsen. Since all individuals are different, some people may not respond well to these treatments. A physical therapy program, however, will be catered to the individual’s starting point and will work along their pain level and progress as the patient proceeds.
A physical therapist will also carry out tests during the initial evaluation to determine which exercises will be appropriate and which to avoid to prevent exacerbation. Instead of the more aggressive techniques used in chiropractic, Physical Therapy New York, NY incorporates a more gentle approach, therefore, further injuries are unlikely.
Physical therapists know more about how the body works, therefore, they are more likely to locate underlying injuries or weaknesses if present. This knowledge can help proceed the treatment program efficiently by working on the point of origin. The therapist can also recognize which exercises to do safely without onsetting pain in other body parts as everything is essentially connected. Chiropractors, however, tend to focus on spinal issues and fail to see the whole picture.
Here is an overview of why physical therapy may be a better option:
- Physical therapy can treat more aspects of the human body
- Chiropractic may cause addition pain/injuries
- Physical therapists are more likely to see undyling problems
However, as always it is best to consult your physician to see which practice will be best for you.