📚Cervicogenic headache describes a form of headache that originates from the upper cervical spine and refers to regions of the head and/or face. Tissues that are thought to contribute to the development of this type of headache include muscles, ligaments, joints and discs in the region between the skull and C1-3 vertebrae.

🔎Symptoms are usually unilateral (on one side) and provoked with movement of the neck and palpation of the upper cervical spine. Other associated findings include weakness of the deep neck flexors and trigger points in the upper trapezius, levator, scalenes and suboccipitals.

✅These are just a few of the exercises that would be prescribed in physical therapy. A comprehensive program that guides you through the stages of healing can be found here in the app. Click the link at the bottom of this post to see this program.

1️⃣Suboccipital Ball Massage: Place a ball just below the base of the skull on any tender spots in the region of the suboccipital region.

2️⃣Upper Cervical Motor Control: The nodding motion shown here results from flexion and extension of the upper cervical spinal joints. This exercise is designed to teach the nervous system how to move this upper region of the neck without moving the lower portion of the neck.

3️⃣Neck Flexor Curls: Because deep neck flexor weakness can be associated with cervicogenic headache symptoms, an exercise that trains these muscles with higher loads may be appropriate. Tuck your chin and lift the head from the floor. Move slowly and perform 2-3 sets of 8-12 reps.

https://membership.rehabscience.com/programs/headache-pain?category_id=260344

📚During inspiration, our ribs lift and the ribcage expands allowing the lungs to fill with air. Interestingly, our ribs lift through different movement patterns depending on which portion of the ribcage you are examining.

1️⃣In the upper ribs (ribs 1-6), the pump handle motion is seen. As these ribs elevate, the front of the rib cage and sternum move upward and forward, increasing the front-to-back diameter of the chest.

2️⃣With ribs 7-10, The bucket handle motion is seen. As these ribs lift, they move more out to the sides, increasing the side-to-side width of the rib cage.

3️⃣Lastly, ribs 11-12 (floating ribs) do not attach to the sternum (breastbone) and move through a caliper motion. These ribs swing laterally outward like the opening of a caliper to help increase the width of the lower thorax.

✅Together, these motions help the thorax expand in multiple directions during inhalation. If rib cage or thoracic spine mobility is limited, breathing mechanics can become less efficient and nearby areas like the neck, upper back, and trunk may end up compensating.

👉If you have rib or thoracic spine issues, I would recommend starting with the exercises in the thoracic and rib pain program here in the app. Here is a link for that program.

https://membership.rehabscience.com/programs/thoracic-pain?category_id=259689

👉Shoulder internal rotation is an important movement that allows you to reach behind your back, across your body, and perform countless daily and athletic tasks. 

🔎Whether it’s tucking in a shirt, fastening a bra, reaching into a back pocket, or following through in a throwing motion, adequate internal rotation mobility is essential in many areas of life. 

🧠When this range of motion is limited, it can contribute to shoulder pain, impingement, and functional limitations. This video shows three exercises that can help improve your shoulder internal rotation mobility.

1️⃣Sleeper Stretch

2️⃣Prone Behind-the-Back Reach

3️⃣Prone Lift-Off

✅If you’ve noticed difficulty reaching behind your back, discomfort with overhead sports, or limitations during daily activities, adding these exercises to your routine may help restore healthy shoulder motion and function.

Hi everyone! A new diastasis recti rehab video is available here in the app. Here is a link for the video.

https://membership.rehabscience.com/programs/diastasis-recti?utm_source=product&utm_medium=share&utm_campaign=content_share&utm_term=4220247&utm_content=mobile

📚The trapezius muscle is a large, flat muscle that sidebends and extends the neck and elevates, rotates, depresses and retracts the shoulder blades.

🧠Trapezius is often thought to be associated with neck tightness, certain types of neck and shoulder pain and neck-related headaches. As such, interventions designed to treat this muscle are commonly utilized in the physical therapy clinic.

🔎One way to address neck tightness and/or pain associated with this muscle is through massage or soft tissue mobilization. Most people are generally familiar with how to massage trapezius, but this video shows a technique I often like to use.

✅Besides massage, it’s important to incorporate stretching and resistance training exercises that target the trapezius muscle. The neck pain program here in the app guides you through three phases of rehab and includes a number of trapezius exercises. Here is a link for the neck pain program.

https://membership.rehabscience.com/programs/neck-pain?category_id=260344

🔎Tender points in the posterolateral hip region (gluteus medius and minimus area) are a very common finding in the clinic.

🧠While the physiology underpinning these tender points is likely complex and can result from irritation of hip, lumbar spine and/or sacroiliac joint structures, simple exercise strategies are usually quite effective in terms of reducing discomfort.

✅Here in the app, you will find programs for piriformis syndrome (deep gluteal pain syndrome), SI joint pain and gluteal tendinopathy, which can all help with pain in the glute region.

👉Many people think a spinal manipulation works by “putting a joint back into place.” Research suggests the effects are likely much more neurophysiological than structural.

🧠A thoracic thrust manipulation creates a rapid burst of sensory input from the joints, muscles, and surrounding tissues. This input may temporarily alter how the nervous system processes pain, reduce pain sensitivity, and change muscle activation patterns.

🔎As pain decreases, the body often becomes less protective, allowing movement to feel easier and less restricted. This may explain why many people experience immediate improvements in mobility and comfort following treatment.

👌Interestingly, the audible “pop” is not required for a successful outcome. Research suggests the benefits can occur whether a pop is heard or not.

✅The takeaway: Thoracic thrust manipulation may help create a short-term window of reduced pain and improved movement. Exercise and movement can then help you take advantage of that window to build longer-lasting improvements.

📚 References:

1️⃣ Coronado RA, et al. Changes in Pain Sensitivity Following Spinal Manipulation: A Systematic Review and Meta-analysis. J Electromyogr Kinesiol. 2012.

2️⃣ Walser RF, et al. The Effectiveness of Thoracic Spine Manipulation for the Management of Musculoskeletal Conditions: A Systematic Review and Meta-analysis. J Man Manip Ther. 2009.

Here is a quick tutorial on how to perform the nordic hamstring exercise at home.

These are a great late stage hamstring strain exercise or prehab drill to keep your hamstrings strong and potentially reduce the risk of suffering a strain.

Did you know that the Nordic hamstring exercise was shown in one study to reduce hamstring re-injuries by close to 85%.

A more comprehensive hamstring rehab program can be found here in the app. Here is a link for the program.

https://membership.rehabscience.com/programs/hamstring-pain?category_id=258965