Most people perform various abdominal crunching exercises to achieve their goal of toning stomach muscles. Abdominal Crunches strengthen the rectus abdominis muscle (6-pack muscle) and the obliques. The muscle that most people neglect when toning their stomach is the transversus abdominis, also known as the core muscle. The transversus abdominis provides spinal stability and tones the sides of the torso (“the love handles”). Click here to watch a video to see how to perform the basic contraction of the transversus abdominis. To learn more stabilization exercises to strengthen the transversus abdominis, contact Harbor Physical Therapy.
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Tips to Decrease Neck Pain with Computer Usage
1. Make sure your computer screen is at eye level so you do not have to look up or down for a long period of time.
2. Be at a comfortable distance from your computer so you can see the screen clearly. If not, you will flex your neck forward causing strain to the area.
3. Place your mouse in front of your dominant arm at a position where your elbow and shoulder are at rest. Avoid placing your computer on a table that is too high, this will elevate your shoulder causing strain to the area.
If you continue to have neck discomfort, contact Harbor Physical Therapy for an evaluation of your sitting posture and treatment.
Free Injury Screening at Charm City Run
Join us at Charm City Run Baltimore on August 24th at 8:30AM for a FREE INJURY SCREENING with Dr. Amanda Macht
http://www.charmcityrun.com/baltimore
Harbor Physical Therapy Summer Newsletter
Click here to check out our Summer Newsletter!
Common Knee Ligament Injuries
LCL-This ligament is in charge of resisting a force that pushes the knee laterally (outward). The lateral collateral ligament is generally injured by a force pushing the knee from the inner side of the joint, causing stress on the outside of the knee usually from a direct blow to the knee or hyperextension of the knee.
MCL-This ligament is in charge of resisting a force that pushes the knee medially (inward). The medial collateral ligament is usually injured by landing hard, bending, twisting, or when the outside of the knee is struck.
ACL– This ligament stabilizes the knee when turning or planting the foot. The ACL can be injured in a variety of sports when you twist the knee when the foot is planted on the ground or when you are running and stop suddenly. Also injuries can occur when you land on a straight knee or get a direct blow to the knee.
PCL– This ligament prevents the femur from sliding off the front edge of the tibia. A posterior cruciate ligament injury generally occurs during sports, from falling on the knee or hitting it on the dashboard during a car accident.
Harbor Physical Therapy’s Facebook Page
Harbor Physical Therapy is on facebook! Our page provides health tips with pictures and information on wellness events in the community. Like us at our Facebook Page.
Warm-up Ideas Before Exercise
Before you exercise, you need to perform a 5 minute warm-up to get the blood circulating to prepare your body for the activity. Depending on your form of exercise, it is always good practice to mimic your exercise activity at a lower intensity for a warm-up. Below is a list of warm-up activities.
– walk slowly for 3-5 minutes
– march in place for 5 minutes
– do 10-15 squats
– move your ankles in a circle and pump them up and down
– stand on one leg and swing the other back and forth
– move arms in circles in front of you and out to the side
– reach overhead several times
– put your arms out to your side and twist left and right
If you want a more aggressive warm up for running, you can perform jumping jacks, walk up and down stairs, or perform a fast pace walk to progress into a run.
Free Injury Screening at Federal Hill Fitness
Do you continue having that same ache or pain, which is preventing you from exercising or doing day-to-day activities? Are you unsure what to do about it? Or do you just not have the time to take care of it?
Join us on April 29th at 5:00pm at Federal Hill Fitness for a Free Injury Screening assessment with Dr. Amanda Macht from Harbor Physical Therapy. Dr. Amanda will assess your concern and provide you with recommendations for next steps towards healing. If interested, email or stop by Federal Hill Fitness.
Auto Accident Injury
After an auto accident, sometimes it takes up to 48 hours before you feel discomfort from the injury. The delayed reaction is due to your body responding to the injury by tightening muscles. Your muscles stay in a contracted state which leads to discomfort and limited range of motion. Physical Therapy helps to decrease muscle tightness through manual techniques, postural education, modalities, and prescribed exercises. If you have been injured in an auto accident, please contact Harbor Physical Therapy to receive treatment.
Cortisone Injection
A Cortisone shot is an injection that is given to decrease pain and inflammation. Most doctors limit an individual to 2 or 3 injections per area over a 12 month period because repeated injections may lead to tissue damage. Some patients might get a cortisone injection prior to beginning physical therapy. Some patients may not get an injection unless pain is preventing progress with physical therapy.