I sit at a desk all day at work and when I get home my back often feels tight, is there a good stretch that I can do to relieve the discomfort?
Answer:
Stretching out your Latissimus Dorsi and Back Extensor muscles should provide some good relief for you and help to limber up some of those tight muscles. To stretch these areas try the ‘Prayer Stretch’. Start by kneeling on a mat and stretch your arms forward in front of your head with your palms down. The key to this stretch is to keep your gluteal muscles in contact with your heels and your arms stretched out as far as possible. You should feel this stretch through the middle and outer part of your back and down into your lower back. Hold the stretch for 60 seconds and perform daily. Stretching is also a good stress reliever, so be sure to relax and breathe deeply.
Karp Rehabilitation is an active rehabilitation program specializing with soft-tissue injury rehabilitation. For more information call 604.420.7800.
My lower back and knees bother me when I run or bike, is swimming a good option?
A.
For people with lower back pain or with injuries to their lower extremities exercising in a pool is often the best way to restore muscle strength, endurance, and joint range of motion. Swimming is also an excellent form of aerobic exercise and it is one of the few aerobic sports that emphasizes upper body conditioning while also improving flexibility.
If swimming lengths is not your thing try a water belt used for aqua running. A water belt fits around your waist and helps you to partially float so that you can perform a running motion in the water. This form of running closely patterns the form used on land. Water provides a resistance that is proportional to the effort exerted, much like running into a stiff wind. For variation, this exercise can also be performed in a cross-country skiing motion. The benefit of pool exercises is that the water allows you to move freely. Also, the water provides added resistance without the stress or impact on your joints and soft tissues.
Karp Rehabilitation is an active rehabilitation program specializing with soft-tissue injury rehabilitation. For more information call 604.420.7800.
I often get neck pain and headaches at the end of the day, is there a good neck machine?
Answer:
Neck pain and headaches are usually a result of poor posture and muscle imbalances and unfortunately there is no single exercise or machine that can improve this. Poor posture is often the result of using the same muscles repetitively. For instance, think of how many times you are required to lift your arms towards the front of your body. When you get up in the morning, you wash your hair, eat breakfast, clean the dishes and brush your teeth, performing the same motion a number of times before your day even begins. When you do these movements throughout the day, you work the same muscles while others are neglected. Similarly, if you spend a lot of your day driving, on the telephone, or sitting at a desk it is easy for your muscles to tighten up because you are constantly in the same position. The solution is to perform a balanced stretching and strengthening routine including stretches for the rhomboids, upper and mid back and neck muscles with concentration on strengthening the shoulders and back muscles. Consult your doctor before starting an exercise program.
Karp Rehabilitation is an active rehabilitation program specializing with soft-tissue injury rehabilitation. For more information call 604.420.7800.
I have an injury and I am confused about when to use heat and when to use ice, is there a general rule that I should use?
Answer:
Both heat and ice are simple yet effective ways to combat pain without the use of conventional painkillers. As a general rule, whenever there is inflammation that produces swelling apply ice to the injured or sore area. Putting ice on the inflamed or swollen area decreases the blood flow, hence decreasing the swelling, which in turn reduces the pressure on the pain fibers and as a result the pain decreases. Heat has the opposite effect. Heat produces a vasodilatory response in the blood vessels causing more blood to rush into the area. If the area is already swollen the increased blood flow into the area will put more pressure on the pain fibers resulting in more pain! OUCH! Do not throw your heat packs away just yet. When blood enters into an injured area it brings along with it healing agents to help you along with the healing process. Once the swelling or inflammation ceases in the injured area and only stiffness remains heat can help. Heat not only promotes healing by delivering healing agents but it also helps to relieve pain. Be sure to contact your doctor before using heat or ice on an injured area.
Karp Rehabilitation is an active rehabilitation program specializing with soft-tissue injury rehabilitation. For more information call 604.420.7800.
Karprehablitation.com requires that you consult with your physician before following any training instructions you receive through this website.
Regular crunches are getting easy, how do you do crunches with a stability ball?
A.
When using a stability ball you must make sure the ball is the correct size for you. To determine this sit on the ball with your feet shoulder width apart. If your knees are at a 90 degree angle the ball is the right size for you and you are ready to start. To perform an abdominal crunch effectively on the ball, start by moving your hips forward and lying back onto the ball. Place your hands across your chest. Once in this position concentrate on raising your chest and shoulders up to a 45 degree angle. Now squeeze your abdominals and return to the starting position. Perform three sets of 15 to 20 repetitions three to five times each week. To increase the difficulty place your feet closer together and your hands at the sides of your head.
Karp Rehabilitation is an active rehabilitation program specializing with soft-tissue injury rehabilitation. For more information call 604.420.7800.
I have been in a car accident and my doctor says that I need to start on an active rehabilitation program, what does this mean?
A.
Active rehabilitation is a modern approach to rehabilitation that many doctors have become fond of for the treatment of soft-tissue injuries. With active rehabilitation you are actively involved in your recovery. This may mean developing a stretching program to help loosen your tight muscles, it may also mean exercising in a pool for more acute injuries, or it may mean participating in a progressive strengthening program to re-strengthen your body. An active rehabilitation program should be individualized and begin with an assessment by a registered Kinesiologist or Physiotherapist to determine your injuries. Once your limitations are determined, rehabilitative goals will be set and a program will be designed to help you return to your pre-injury status.
Karp Rehabilitation is an active rehabilitation program specializing with soft-tissue injury rehabilitation. For more information call 604.420.7800.
How do I avoid golf injuries?
Every sport is unique so it is important to have a fitness routine that concentrates on developing your muscles with a sport specific approach. Golfers must concentrate on the muscles of the shoulders, the stabilizers of the trunk, and the lower limbs which provide stabilization and alignment. Most golf injuries are a result of overusing the muscles most involved in the game, such as the lower back, wrists, shoulders and elbows.
Flexibility is essential to achieve full range of motion for your swing and to avoid poor alignment of the spine and pelvic girdle which often leads to lower-back problems. Stretching is a crucial component of a balanced exercise routine. Stretching does not only increase your flexibility and minimize your chances of pulling or tearing muscles, but also increases performance. A flexible muscle reacts and contracts faster, and with more force, than a less flexible muscle allowing you to have improved performance.
Karp Rehabilitation is an active rehabilitation program specializing with soft-tissue injury rehabilitation. For more information call 604.420.7800.
Are stability balls good for Rehab or are they just a fad?
A.
Stability balls originated in Switzerland approximately 90 years ago where they were predominantly used by physiotherapists. They remain popular as a rehabilitative tool, however, over the past few years they have increased in popularity in the fitness industry as they offer a fun, versatile, and effective workout.
Stability balls can improve muscle tone, increase muscle endurance and strength, restore or improve flexibility, enhance spinal stability, help you lose weight, and improve your balance, posture and coordination.
Stability balls are especially effective in targeting your abdominal and lower back muscles. Many common exercises are enhanced by using a stability ball because the trunk musculature is simultaneously working to balance and stabilize the body. With all of these benefits at a cost of $40.00 to $50.00 you can be assured that stability balls are around to stay.
Karp Rehabilitation is an active rehabilitation program specializing with soft-tissue injury rehabilitation. For more information call 604.420.7800.
