The Physio Fix

❓Ever experience pain or stiffness in your upper back❓

😉Of course you have, you’re human!

🤔 So what do you do?

I like to start with these exercises as they are specifically designed to target and alleviate that chronic stiffness in the upper back. They focus on mobilizing the thoracic spine, strengthening the low/mid traps, and opening up the anterior chest wall to improve posture.

1️⃣ Open Book with Foam Roller
2️⃣ Bent Over Y Raises
3️⃣ Band Pull Aparts
4️⃣ Thoracic Extension Over Foam Roller
5️⃣ Pec Step Outs

🤯 Easy Peasy!

💥Like, comment, save and be sure to share with your friends!!!!

🔔 SI Joint Rehab 🔔

🔑The SI (sacroiliac) joint is essentially the location where our pelvis meets our spine. It’s a common location for pain and discomfort.

❓What do we know❓
🔑The SI Joint can be hard to assess, mostly because the joint has extremely limited movement…. some clinicians may be able to “feel it move,” however, studies have shown the these sort of assessments are unreliable.

🔑 Side note: SI Joint Pain tends to be way more comment in women!

🔑We can determine SI Joint involvement during an examination based on history / location / provocation of symptoms & should focus our rehab around things that help provide relief of symptoms and help provide additional stability to the joint.

🔑There’s a lot that can influence SI joint pain - the low back, the hips, the knees, the ankles, etc. In my opinion, there’s no “one-size-fits-all” plan when it comes to your SI joint.

🔑Rehab of the area typically consists of working on the whole body, focusing more heavily on the trunk and hips, getting stronger, and improving movements that tend to be symptomatic.

🎦Here are some exercise ideas to improve hip strength & motor control:
1️⃣ Sidelying Hip CARs
2️⃣ Prone Hip ER Lift Offs
3️⃣ Cook Hip Lifts
4️⃣ Banded Wall Clams
5️⃣ Anterior Step Ups

‼️Find this helpful? Save it for later & tag a friend who could use it!

🚶‍♂️Have you ever wondered why some people have perfect posture and others don’t?

🚶Posture can be affected by many things: your age, the situations you find yourself in, your daily habits, etc which over time can all lead to weakness in some areas of our bodies and stiffness in others.

🤯Some people don’t have any symptoms related to less than optimal posture, while others have lots of back pain, headaches, knots between their shoulder blades, chronically tight hips, difficulty breathing, reduced circulation, nerve pain, etc

🚶‍♀️When it comes to improving your standing posture, it’s usually a good idea to strengthen the posterior shoulder/mid back, include mobility of the thoracic spine, shoulders and hips and work on improving awareness and motor control to the trunk/ pelvis.

🔑Here are 4 of my favorite exercises to break up your day and improve your mobility and strength, which are essential for relieving posture-related aches and pains:

1️⃣ Deadbugs with Band Kickout
2️⃣ Prone Hurdles
3️⃣ Bird Dog Row
4️⃣ Row + ER

I recommend doing these a couple times a week if you are struggling with your posture or have aches/pains when sitting or standing for awhile!

🔥Like the info? Share it. Have a Question? Leave it below. Know somebody who you think would benefit from this info? Tag them!🔥

🚨Spine Mobility 🚨

💥I always recommend starting or ending your day with 5-10 minutes of movement & mobility💥

💯It will loosen you up.

💯It will help you connect with your body.

💯ANDDD your joints will begin moving better and feeling better

👏 The following routine will loosen up the cervical spine, thoracic spine, lumbar spine and shoulders. Pretty much all the things that commonly play into neck pain, headaches & even numbness and tingling down the arm

The routine:
1️⃣ Shoulder Flexion to Hug + Neck / Thoracic Extension
2️⃣ Child Pose Walk Around with Upper Trap Stretch
3️⃣ Neck Flexion into Open Pec Stretch
4️⃣ Quadruped Thoracic Rotations
5️⃣ Seated Thoracic Reach Arounds into Extension

♥️Like, comment, save & make sure to tag a friend that may benefit from this routine!

❤️Enjoy the rest of your day!

❤️How cute is this outfit from Senita Athletics ?!?!

💥Carpal Tunnel Syndrome (and what actually helps)💥

The carpal tunnel is a narrow space at the base of your wrist that the median nerve and the flexor tendons of the fingers pass through.

When that space gets irritated, inflamed, or compressed, the median nerve gets cranky.
⚡ This can lead to:
• Numbness & tingling in the fingers
• Hand weakness
• Wrist/forearm pain
• Symptoms that are worse with typing, gripping or at night

‼️ Most people focus ONLY on the wrist but the real issue is usually everything around the nerve.

If the tissues in the forearm are tight or your wrist and fingers aren’t moving well, the median nerve doesn’t glide very well.

🔥 Here are 7 of my carpal tunnel basics:
1️⃣ Median Nerve Glides
2️⃣ Finger Circles
3️⃣ Flexor Tendon Glides
4️⃣ Wrist Extension Prayer Stretch + Pull Aparts
5️⃣ Eccentric Wrist Flexion
6️⃣ High to Low Crossbody Pull + Wrist Extension

If you’re SUPER symptomatic, this can be a really good place to start!

‼️Don’t forget today is the LAST DAY you can save 33% off of ALL ONLINE PROGRAMS with the code “RIVERSTRONG”!!!

👏 Small, consistent inputs > random long sessions… especially for cranky nerves.