📚The neck or cervical spine includes seven vertebrae that are separated by six fibrocartilaginous intervertebral discs.
🧠The discs act as shock absorbers and also function as passive stabilizers of the spinal motion segment (2 vertebrae and the disc between them).
🔎This cervical fluoroscopy showcases flexion and extension of the cervical spine and is a great visual tool for observing our anatomy in action!
📚The IT band (ITB) is a dense, fibrous band of connective tissue that runs along the lateral thigh from the hip to the knee. ITB syndrome typically manifests as lateral knee pain (see image) and is one of the most common overuse injuries occurring in 12-25% of runners and 12.5% of cyclists.
🧠While stretching may help temporarily reduce pain in some people, research suggests that affected individuals should focus on incorporating exercises that strengthen the hip ABDuctors and motor control exercises designed to prevent the affected limb from deviating away from neutral when standing on one leg as this may sensitize the region.
🔎In general, 3 sets of 8-12 repetitions of each exercise should be performed 2-3 times per week. On the standing exercises, focus on keeping the knee aligned over the foot.
✅The app includes a more comprehensive IT band program that guides you through three phases of rehab. Click the link below to access the IT band syndrome program.
https://membership.rehabscience.com/programs/iliotibial-band-pain?category_id=258965
📚The fibularis muscles (fibularis longus & fibularis brevis) run along the lateral lower leg and serve as the primary evertors of the ankle.
🔎Besides everting the ankle and assisting in plantarflexion, the fibularis muscles also help stabilize the ankle during standing tasks, especially when on one leg or navigating uneven surfaces.
🧠During more severe inversion ankle sprains, the fibularis muscles (along with the lateral ankle ligaments) can be stretched and injured.
👉If you have pain in this region or have suffered a recent ankle sprain, the massage technique shown here may help reduce pain and improve function.
✅Besides trying this technique, you would also want to add exercises that strengthen these muscles. The ankle sprain program here in the app will teach you exercises for these muscles. Here is a link for the ankle sprain program.
https://membership.rehabscience.com/programs/ankle-sprain?category_id=261017
A new video on knee cracking and popping is available here in the app. Here is a link for the video.
📚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.
📚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