Sitting Long Term and Stretching

Do you sit in front of the computer most of the day? Do you get tension headaches, neck pain, and sore chest muscles?

This is a result of repetitive forward head movement that can be from typing, reading and looking down to write. Excessive forward head posture puts strain on your neck and shoulder muscles. Perform the pectoralis stretch below to decrease strain to your neck and shoulder muscles.

Stand in a doorway and place your arms about 90 degrees along the sides of the door frame. Step through the door frame until you feel a stretch across your chest. Hold the stretch for 20 seconds. Alternate your foot forward with each stretch.

Pectoralis Stretch
Pectoralis Stretch

Do You Suffer From Calf Cramps?

Calf cramps come from tight muscle. The calf muscles can get tight from running, excessive walking, wearing high heels, and poor shoe support. If your calves are tight, begin a stretching program. In the following video, you will learn several ways to stretch your calves. Please note, you can hold the stretch for as little as 15 seconds for 2-3 repetitions to obtain results.

Calf Stretching Video

Toning Stomach Muscles

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.

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.

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.