Did you get an achey back after shoveling snow? You may wonder why that happens. It happens because the deeper supportive muscles get tired and the larger lumbar paraspinals take over but they become achey. Here is a picture of the lumbar paraspinals:
What exercises can you do? First get onto your bed or floor, and stretch your hips back towards your knees.
Then, to relax the larger muscles and strengthen your core, contract your pelvic floor (Do a Kegel’s) and while holding the Kegel’s, pull your tummy in towards your spine. Hold for 5 seconds, and do 10 repetitions. Here is a picture of the deeper core muscles:
Have fun in the snow!
Do you have neck pain, especially from sitting for a long time? I recently took a long flight and after a while my neck and upper shoulders started to become stiff. What exercises help that?
Of course stretching your neck and shoulders helps like this:
BUT there is another tight muscle that strains your neck and it is, SURPRISE, the latissimus muscle! It is located below the shoulder blades and when tight, pulls the shoulder blades down straining the muscles on top of the shoulder blade which connect to the neck such as the upper trapezius, levator scapulae and rhomboids. Here is a picture:
An Olympia, Washington chiropractor, Kelly Golob, has a nice blog about scientific health research. In his blog, he reviews many different health articles and provides a nice summary at the end to help the lay person understand the bottom line.
Often people that don't have a scientific background feel uneasy trying to understand research and apply it to themselves. Kelly does a nice job of intrepreting the information for you. Way to go Kelly!
Linnea Comstock, President of the Lacey Rotary Foundation and Owner of Comstock Physical Therapy, is active in supporting Olympia and Lacey area youth by supporting Lacey Rotary Foundation through contributions, and the Hands on Museum through sponsorship.
Recently the Lacey Rotary Foundation presented 10 scholarships to high school seniors in the Lacey area who are preparing to go to college this fall. The scholarships were based on the Rotary ideal of Service Above Self.
Comstock Physical Therapy is also sponsoring the Sand and The City event, a Olympia fundraiser for the Children's Hands On Museum. The Hands On Museum supports learning from pre-school up through elementary school age children. Check back to see how Comstock Physical Therapy supports the community in more ways!
At Comstock Physical Therapy we treat all kinds of folks, younger, older, and in between. We treat athletes from club teams, recreational athletes and folks with other, more unique kinds of injuries.
This young man received an ankle sprain when falling off his skateboard and had a lot of pain walking an appreciable distance when he first came to physical therapy. He had difficulty even fully squatting to tie his shoes, or pick something up from the ground. He was not able to skateboard, which is his long term goal.
After he started physical therapy, it was found that he had pain with squatting due to pinching and painful feeling where he actually sprained his ankle, on the outside and front of the ankle. The ligament is called the anterior talofibular ligament.
The ligament swelled and got pinched. After moving the specific joints to improve his ability to squat, and giving him strengthening exercises, he began to get better. His exercises inclued balance exercises on a dynadisc, theraband exercises for strengthening and range of motion exercises to improve his mobility both with his foot up in the air (open chain exercises) and with his foot in the ground and him in the sitting position (closed chain with partial weight bearing).
After about 4 weeks we put him on an IJOY machine which challenges patients in side to side motions and kind of moves like a skateboard. Here is a picture of how he did:
After another week he got quite a bit better and actuallty did a 180 flip on the IJOY
This week I've asked him to skateboard on a dry, flat surface and he has been cut down to 1x/week. Hopefully he'll be done sone and back to the sport he loves: