Orthopedic & Pelvic Health Physical Therapy and Restorative Exercise Blog

Scapular Freedom

10/28/2012

The first movement is called the Rhomboid Pushup. Complete 5-10 repetitions. Make sure that your fingers and elbow creases face forward, and keep your elbows straight.

We had a good storm this week to blow off all of the leaves of the frontyard tree.
I spent two hours raking and bagging. The next morning I woke up with pain and pulling at my left shoulder blade.
I am sure that many of you can relate.
So, instead of waiting it out and griping about it all day, I took 15 minutes to work with the muscles and set freedom to my scapular sling muscles. Post session, no pain!
Below I have pics and video of the simple movements and stretches I went through to decrease the pain in my shoulder girdle.
These are also great exercises to perform daily to combat shoulder blade, arm, and neck tension from computing, driving, hair styling, pushing strollers, carrying babies, etc.

After the rhomboid pushup, perform a shoulder stretch as shown here.

Repeat the rhomboid pushup 10 more times and then go into this next stretch, Quadruped Rib Twist.

Complete another cycle through of each, the rhomboid pushup, the shoulder stretch and the rib twist. Finish up with some wrist stretches shown below.

Place forearm vertically, flex wrist and pull fingers down and toward your forearm. Hold for 30 secs.

Now pull each finger individually, hold 10-20 secs.

Bend elbow to 90 degrees. Extend wrist and pull all fingers down and back, keeping fingers straight. Hold 30 secs.

Now pull each finger back individually and hold 10-20 secs.

Susan McLaughlin is a physical therapist who specializes in the management of pelvic floor and orthopedic dysfunctions. She is the owner of ALIGN integration|movement in Salt Lake City, UT. Helpful tips and other self care strategies can be found at www.alignintegrationandmovement.com.

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Top 10 exercises for hip and spine health

10/5/2012

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Hip mobility is key to the health of the spine. When we lack the motion at our hip joints, the spine will take up the slack by moving into flexion or extension. Here I am trying to lift my leg backward. Compare the two pictures. You can see the increase of the lumbar curve on the left, this is called extension. This creates compression and degeneration of the tissues and tension in the back muscles. This picture on the right shows my true hip motion without compensating by getting more motion through my spine.

Now, here I am lying on my back with my knees bent. On the pic on the top, the dots demonstrate having a level pelvis. As I bring my knee toward my chest, I moved past my actual motion at my hip joint and my pelvis tilts posterior or toward the floor. This action creates flexion at my spine and places more stress on the lumbar discs making me more susceptible to a disc herniation or degeneration.

Restore mobility to your hips, and save your spine from wear and tear from all that extra motion! Below are 10 of my favorite Restorative Exercises™ to free up the hips and the spine! Unless stated otherwise, hold the stretch for one minute each side.

Psoas release: Place a block under your sacrum with your knees bent so your shins are perpendicular to the floor. Relax here for 5 minutes.

After the release, bring one knee toward the chest and hold it at arms length. Kick the other leg out straight and begin to lower slowly keeping the knee straight. This uses the psoas in an eccentric contraction and allows the hip to move into extension. Repeat other side.

Bend your knees and bring the soles of your feet together.

Cross left leg on top of the right. Repeat other side.

Cross left leg over right. Make sure to sit with a neutral pelvis (not to tuck sacrum or round your spine). Repeat other side.

Get into the lunge position. Make sure your spine is neutral (no flat back or increased curve) and your hips are square. Begin to shift weight forward, moving your R hip into hip extension. Keep your front shin perpendicular the the floor. Switch sides.

Lift your left leg in the air so your hip, knee and ankle are at 90 degrees. Keeping your left shoulder down, take your left leg across the body toward the floor. Take it as far as you can and maintain your left shoulder on the floor. Switch sides.

Begin by starting in the same position as previous stretch. This time, take the knee all the way to the floor. You will notice that your shoulder comes up. Relax your torso to allow your shoulder to come down to the floor. Repeat other side.

Start with knees bent. Place a block in between the knees and lift legs to 90 degrees. Begin to rotate your hips by bringing your feet away from each other and then return to start position. Repeat 10 times for 3 sets.

Maintain neutral pelvis. Cross your right leg over left.

Bring your knees toward your left side until your foot hits the floor. Try to make sure the your right shoulder stays on the floor. Repeat sides.

103 Comments

Scapular Freedom

Top 10 exercises for hip and spine health

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Scapular Freedom

Top 10 exercises for hip and spine health

Author

FEEL GOOD SERIES:Movement videos for download

Products I love:

Props for home:

Categories

Archives

FEEL GOOD SERIES:
Movement videos for download