Stretch of the Week: Chair Chest Stretch
For the month of June we are exploring chair stretches for the weekly stretch!
This month is dedicated to all the sitting a majority of us do on a daily basis. These stretches will focus on opening up the chest, hips, low back, and hamstrings; areas where we all need a little more flexibility.
Stretch of the Week: Reclined Cobblers Stretch
Our 5th and final restorative stretch is called Reclined Cobblers Stretch.
It is one of my absolute favorites, and feels so relaxing and wonderful. I hope you give it a try! You will need a bolster and a folded blanket to perform this stretch.
Stretch of the Week: Supported Prone Twist
Week 4 of our restorative stretch journey takes us to the Supported Prone Twist.
You will need a bolster or several folded blankets for this stretch.
If you have a history of knee pain or injuries, conditions hindering you from twisting, or if you have trouble getting up and down from the floor, please do not perform this stretch. As with beginning any exercise program, it is recommended to consult with your physician, physical or occupational therapist to determine which exercises are best for you.
Stretch of the Week: Supported Hugging Knees
Our third restorative stretch for May is a gentle low back stretch. I call this one Supported Hugging Knees.
You will need your yoga bolster or three folded blankets.
If you have a history of low back injury, hip or sacral injury/pain, or if you have trouble getting up and down from the floor please do not perform this stretch. As with beginning any exercise program, it is recommended to consult with your physician, physical or occupational therapist to determine which exercises are best for you.
Total Hip Replacement: What to Expect Before and After
You have been having hip pain for years and you have decided to have your hip replaced. Prior to surgery, your doctor sends you to a physical therapist for “pre-hab.” If you are unfamiliar with physical therapy, you may be wondering why is “pre-hab” necessary? What is “pre-hab” and what are the benefits?
Keeping our Nurses Healthy: Preventing Back Sprains and Strains
Nursing is a tough, physically demanding job and the data proves it. There were over 33,000 soft tissue injuries sustained by nursing professionals in 2013. The average number of days lost was 8. For those counting, that’s a total of 264,000 days of lost time, valuable time, spent inactive and unable to perform.
Stop Dancing Around The Truth About “Turn Out”
What is “turn out”?
“Turn out” is the amount of outward rotation that can be achieved from the legs.
For a ballet dancer, the ideal amount of turn out is 90° from each leg.1 If that motion is not possible from the hip joints, the motion must come from other parts of the body.2 While the ideal amount of hip external rotation of each leg is 90°, no need to toss your pointe shoes in the trash if you don’t have that much hip mobility. Even elite professional ballerinas rely on compensations to produce the desired level of turn out.3
Hip Pain: So you Literally Have a Pain in your Butt
I’m referring to the ache in the back of your hip that’s been there for a few weeks.
First, you thought it would just go away. Next, you talked to a family member or friend, who recommended “rubbing this cream on it.” Then, you Googled it. Some methods worked, others made your hip pain worse…so what’s next?
Time to see your Athletico Physical Therapist[1].
