All you people who are now working from home since the last few months reaching out to me with neck and low back issues, I got you covered. I know you miss your ergonomic desks but until we all get back to it, here are some strategies to decrease the chances to have that dreaded neck and back pain your collogues keep complaining about. Here’s part one.
Here’s a new video I made for my office Back on Track Physiotherapy and Health Centres-Westboro on some foam rolling routine. I often use the foam roller on myself and prescribe it to a lot of my patients for mobility and soft tissue work. Here are some of my favourites! Hope you enjoy.
This post is for everyone. Technique Tuesday 8 explores hip hinging. Learn to move and lift correctly from the hips to avoid excessive pressure on the low back. I do want to mention that arching from the lower back to bend forward is not going to blow out your back, this is a natural movement. However, if you do it repeatedly, over and over again (due to work or any other reason) or you lift heavy weights with that posture, you could increase the chances of injuring your lower back. Here you go-
Since most of us are working from home on our makeshift workstations/couches etc there are too many sore necks and backs going around. Here’s a new video to hopefully keep you away from those statistic. Hope it helps.
On this edition of #techniquetuesday we will discuss the Lunge. The lunge is a great lower body exercise that works some of the major muscle groups of the legs- the Quads, the Hammies and the glutes. In addition to this, it also trains dynamic single leg stability and motor control and depending upon the variation you chose to perform one could also throw in half kneeling stability work and eccentric quadriceps work into the mix. All in all its a great exercise.
However, it doesn’t seem to be the most enjoyable exercise as many seem to hurt themselves while doing it. So lets try to do em right.
Avoid these common mistakes-
WATCH OUT FOR-
Knees going past the toes
Heel lifting of the floor
WATCH OUT FOR-
Knees going past the inner border of the foot (aka excessive valgus)
INSTEAD TRY THIS-
TRY TO –
Shift your weight back on to your heel with the heel of the front leg flat on the ground.
TRY TO –
Keep your knees aligned over your feet
The above lunge exercises seem to work the anterior chain with the focus on quadriceps (Don’t get me wrong, you are still working all the muscles). As a variation, to get more of my posterior chain muscles (Hamstrings, glutes) or to avoid straining sore knees/quads I like this variation-
Keep at it, do it right and do it often. Until next time
On #techniquetuesday part duex, we discuss pushups.
In the 1st video you see some of the common mistakes when performing a pushup. Elbows are not close to the body but flaring out, not going deep enough and not going down and coming up as a whole but instead bending and arching from the back which might be indicative of weakness or improper engagement of the core.
2nd video shows corrections for the above along with finding a proper neutral starting position for the pushup
If you are unable to perform a push-up with proper form, regress by doing it off a bench, table or mats as demonstrated in the 3rd video.
4th video is another regression of the pushup off the wall.