“Improve Shoulder Stability: Effective Posterior Scapula Activation Exercises”
Strengthen your shoulder muscles with our posterior scapula activation drill, tailored to enhance shoulder stability and prepare you for upper body activities.
How to alleviate neural tension in neck
Have you recently experienced pain in the neck that travels into the arm and hand? You could be dealing with neural tension. Neural tension occurs when the nerves in a specific area get irritated or compressed. Nerve glides are great exercises that help reduce this tension by creating more space for the nerves, improving blood flow, and promoting healthy movement. Here we highlight glides for three of the main peripheral nerves in the arm and hand.
- Median Nerve
- Radial Nerve
- Ulnar Nerve (the fun one!)
Give each of these a try performing 10-15 repetitions.
These should become more tolerable over time as the effected nerves continue to heal.
How to treat tennis elbow
Tennis elbow, or lateral epicondylitis, is a common condition caused by overuse of the muscles and tendons in the forearm. Despite its name, it’s not exclusive to tennis players and can affect anyone engaged in repetitive arm and wrist movements, from carpenters to pickleball enthusiasts.
If you’re dealing with tennis elbow, don’t worry—effective treatment and prevention strategies can get you back to doing what you love. Let’s explore how to manage this condition.
Understanding Tennis Elbow
Tennis elbow typically presents as pain and tenderness around the outer part of the elbow. This discomfort can radiate into the forearm and worsen with gripping, lifting, or twisting motions. It stems from small tears and inflammation in the extensor tendons that connect to the lateral epicondyle of the elbow.
Treatment Options
1. Rest and Activity Modification
The first step in treating tennis elbow is to rest the affected arm. Reduce or avoid activities that exacerbate the pain, such as repetitive gripping or wrist extension. This gives the tendons time to heal.
2. Ice Therapy
Apply an ice pack to the outer elbow for 15–20 minutes, several times a day. This helps reduce inflammation and alleviates pain.
3. Pain Relief Medication
Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen or naproxen, can provide temporary relief from pain and inflammation.
4. Physical Therapy and Stretching
Working with a physical therapist can accelerate recovery. Common exercises include:
- Wrist Extensor Stretch: Hold your arm straight out, palm down, and use the other hand to gently pull your fingers toward you.
- Eccentric Wrist Curls: Use a light dumbbell to strengthen the forearm muscles through controlled, slow movements.
- Grip Strengthening: Squeeze a soft ball or foam to improve grip and forearm endurance.
5. Bracing or Compression
A forearm strap or brace can help reduce stress on the affected tendons during activity. These devices redistribute pressure and protect the injury site.
6. Corticosteroid Injections
For severe cases, a doctor may recommend corticosteroid injections to reduce inflammation. However, these should be used sparingly as repeated injections can weaken tendons.
7. Shockwave or Ultrasound Therapy
Advanced treatments like extracorporeal shockwave therapy (ESWT) or therapeutic ultrasound have shown promise in promoting tendon healing.
8. Platelet-Rich Plasma (PRP) Therapy
PRP therapy involves injecting concentrated platelets from your own blood into the damaged tendon to promote healing. This newer approach is gaining popularity among athletes.
When to Consider Surgery
Surgery is rarely required for tennis elbow. However, if symptoms persist for more than 6–12 months despite conservative treatment, a surgeon may recommend a procedure to remove damaged tendon tissue and promote healing.
Preventing Tennis Elbow
1. Improve Technique
Whether playing pickleball, tennis, or engaging in other repetitive tasks, proper technique can minimize strain on your forearm muscles.
2. Strengthen Your Forearms
Incorporate strength-building exercises into your routine to improve resilience in the tendons and muscles around your elbow.
3. Use the Right Equipment
- Ensure your tools or sports equipment are the correct size and weight.
- If playing racket sports, choose a racket with an appropriate grip size and string tension.
4. Take Breaks
Avoid overuse by taking regular breaks during repetitive activities to rest your muscles.
5. Warm Up and Stretch
Always warm up before physical activity and stretch your forearms to improve flexibility and reduce the risk of injury.
Living Pain-Free with Tennis Elbow
Tennis elbow is a treatable condition that, with proper care, doesn’t have to limit your daily life or hobbies. Whether through rest, therapy, or prevention, the right approach can help you recover and build strength for the future.
If your symptoms persist or worsen, consult a healthcare professional to explore advanced treatment options. With dedication and care, you’ll be back to doing what you love in no time!
Are you experiencing tennis elbow from pickleball or another activity? Let us know in the comments!
How to stay fit after 50
Aging is inevitable, but staying fit and healthy as you age is entirely within your control. For those over 50, maintaining fitness can lead to improved energy levels, better mental health, and enhanced quality of life.
Benefits of Dry Needling
There are many benefits to dry needling in helping you in your recovery process. Find out if dry needling might be right for you!
How to improve your balance
Spending time to improve your balance not only helps you perform better in activities, it also helps protect your for fall related injuries.
The Ultimate Guide to Choosing the Best Ergonomic Chairs for Your Home Office
As more people embrace remote work, creating a comfortable and productive home office environment is essential. One of the most important components of that space is an ergonomic chair. Whether you’re spending long hours on Zoom calls or tackling a mountain of tasks, having the right chair can reduce strain, prevent discomfort, and promote better posture. But what should you look for in a good ergonomic chair? Let’s dive into some top options and key features to consider when selecting the perfect chair for your home office.
Why You Need an Ergonomic Chair
Ergonomic chairs are designed to support your body in a way that promotes good posture and reduces the risk of back, neck, and shoulder pain, which are common complaints among office workers. They do this by providing essential features like lumbar support, adjustability, and cushioning. The right chair can help improve circulation, prevent fatigue, and ultimately make working long hours more comfortable.
Top Ergonomic Chairs for Your Home Office
Here are some of the best ergonomic chairs that provide excellent support, comfort, and flexibility for various budgets and preferences.
1. Herman Miller Aeron Chair
- Key Features: Adjustable lumbar support, breathable mesh back, PostureFit SL technology.
- Why It’s Great: The Herman Miller Aeron is often regarded as the gold standard for ergonomic chairs. Its iconic design has been trusted by professionals for decades. With customizable lumbar support and breathable mesh fabric, this chair provides exceptional comfort and durability, especially during long hours of work.
- Price: High-end.
2. Steelcase Series 2 or 3
- Key Features: Fully adjustable arms, seat depth, lumbar support.
- Why It’s Great: The Steelcase Series offers a well-balanced mix of features and value. Its adjustability allows you to fine-tune the fit to your body, providing all-day comfort. The Series 2 is more budget-friendly, while the Series 3 offers additional features for maximum support.
- Price: Mid-to-high range.
3. Secretlab Titan Evo 2024
- Key Features: Adjustable lumbar support, memory foam head pillow, full recline.
- Why It’s Great: Initially designed as a gaming chair, the Secretlab Titan Evo 2024 is increasingly popular in home offices for its ergonomic design. It provides excellent lumbar support and can recline for relaxation during breaks, all while maintaining a sleek and professional look.
- Price: Mid-range.
4. Autonomous ErgoChair Pro
- Key Features: Fully adjustable headrest, lumbar support, seat depth, tilt tension.
- Why It’s Great: The ErgoChair Pro offers outstanding value with a range of adjustable features to suit almost any user. It’s designed to help you maintain a healthy posture, making it ideal for long hours at the desk.
- Price: Mid-range.
5. Branch Ergonomic Chair
- Key Features: Adjustable lumbar support, armrests, breathable woven back.
- Why It’s Great: The Branch Ergonomic Chair combines style and function. It offers a range of adjustable features for optimal comfort and support, while the woven backrest helps keep you cool during long working sessions. It’s a solid option for those looking for a more affordable ergonomic chair that doesn’t compromise on quality.
- Price: Mid-range.
6. Humanscale Freedom Chair
- Key Features: Self-adjusting recline, contoured cushions, adjustable headrest.
- Why It’s Great: The Freedom Chair stands out for its minimalist approach to ergonomics. Instead of endless adjustment levers, it adjusts itself based on your posture and weight. This makes it easy to use and offers a more streamlined experience for those who prefer simplicity.
- Price: High-end.
7. Sihoo M18 Ergonomic Office Chair
- Key Features: Adjustable lumbar support, headrest, mesh back.
- Why It’s Great: The Sihoo M18 is a budget-friendly option that doesn’t skimp on ergonomic features. It includes an adjustable headrest and lumbar support, making it a comfortable and affordable choice for home office workers.
- Price: Budget-friendly.
Key Features to Look for in an Ergonomic Chair
When shopping for an ergonomic chair, keep the following features in mind:
1. Adjustable Seat Height
- Your feet should be flat on the floor, with your thighs parallel to the ground. A chair with adjustable height ensures proper alignment.
2. Lumbar Support
- Look for a chair that provides adjustable lower back support. This is crucial for maintaining the natural curve of your spine and reducing back strain.
3. Adjustable Armrests
- Armrests should be adjustable in both height and width. Your arms should rest comfortably at your sides, with your elbows forming a 90-degree angle.
4. Seat Depth and Width
- You want a seat that’s deep and wide enough to support you comfortably. The ideal seat depth allows about two to four inches of space between the back of your knees and the seat edge.
5. Recline and Tilt
- A chair that reclines or tilts allows you to shift your position throughout the day, which can relieve pressure on your spine and reduce fatigue.
6. Breathable Material
- Chairs with mesh backs or breathable fabrics help keep you cool, which is important if you spend long hours sitting.
7. Swivel and Mobility
- A chair that swivels and has wheels makes it easy to move around your workspace without straining.
Investing in Comfort and Productivity
An ergonomic chair is a key investment in your home office setup, directly impacting your comfort and productivity. Whether you opt for a high-end model like the Herman Miller Aeron or a more budget-conscious choice like the Sihoo M18, selecting a chair with the right features can help prevent discomfort, improve posture, and support long-term health. With so many great options available, it’s easier than ever to find the perfect ergonomic chair tailored to your needs and budget.
Remember, the right chair is about more than just sitting—it's about creating a workspace that supports your overall well-being. Make the investment in an ergonomic chair, and your back (and productivity) will thank you!
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Bodyweight Exercise, Exercises, Heatlhy Lifestyle, Shoulder Therapy, Therapy
push-up progression
Push-up Progression
Progress your push-ups!
Whether you’re recovering from injury or doing them for the first time, push-ups can be more challenging than they often get credit for. However, like with any exercise, there are ways that we can modify to either regress or progress the standard push up.
In this reel, we highlight a few regressions and progressions to the standard push-up:
The key is to start with which ever variation is challenging for you then progress from there.
- Band-assisted push-ups: Using a weight rack at a gym, place a band across with tension at the height of a fully pressed pushup. Adjust position so band is positioned at waist and begin push-up from knee or toes to ground position.
- Knee push-ups: Perform standard push-up but from knees to ground position.
- Standard push-up: The standard push starts from a body plank position and toes to the ground
- Hand release push-up: This is a standard push-up that the chest makes contact with ground, pause and release hands from floor, then hands make contact with the floor on the push-up motion.
- Band resistance standard push-up: This is a standard push-up with a band laying across your shoulder blades and trapped by your hands to the ground
Push-ups
Push-ups are a great body weight exercise that strengthens you chest, shoulders, triceps, and abdominal muscles. With little to no equipment your can perform these easily at home or at your local gym.
What exercises can you do when you can’t run anymore
Running is an invigorating and efficient way to stay fit, but for many, injuries, chronic pain, or other limitations make it an unsustainable form of exercise. Whether due to joint problems, aging, or injury recovery, when running is no longer an option, it’s natural to wonder, “What’s next?” Fortunately, there are a variety of low-impact yet effective exercises that provide similar cardiovascular, strength, and mental health benefits.
How to find the right running shoes
Finding the perfect running shoes is more than just a fashion choice; it’s crucial for comfort, injury prevention, and enhancing your performance. Whether you're training for a marathon, jogging in the park, or just getting into running, the right shoes will support your goals. Here's how to find the ideal running shoes for your feet.
1. Know Your Foot Type
The first step in finding the right running shoe is understanding your foot type. Most people fall into three categories:
- Flat Feet (Overpronation): If your arches are low or non-existent, your feet may roll inward when you run. Shoes with extra stability and motion control will help correct this.
- Neutral Feet (Normal Pronation): If your feet have normal arches, your foot rolls slightly inward when running. Neutral shoes with a mix of cushioning and support are the best for this foot type.
- High Arches (Underpronation): If you have high arches, your feet don’t roll inward much, leading to impact stress on the outside of the foot. Cushioned shoes with extra flexibility will absorb shock more effectively.
2. Visit a Specialty Running Store
While online shopping may be convenient, visiting a specialty running store, like Road Runner Sports or Runner's Den can provide valuable insights. Staff at these stores often conduct gait analysis, where they observe how you walk or run to determine your stride and foot mechanics. With this information, they can recommend shoes that complement your natural movement.
3. Understand Your Running Goals
Your running shoes should match the kind of running you plan to do:
- Road Running: These shoes are designed for pavement and slight irregularities on hard surfaces. They offer cushioning to protect against repeated impact and provide stability.
- Trail Running: Trail running shoes have enhanced traction and are built to handle rough terrain. They often come with reinforced uppers to protect against rocks and debris.
- Track Running or Racing: Racing flats or shoes with minimal cushioning are ideal for speedwork, but they may not offer enough support for everyday training.
4. Size Matters: Find the Right Fit
Running shoes should have a snug fit, but they shouldn’t be too tight. A proper fitting running shoe will:
- Have a thumb-width space in the toe box: Your feet swell when you run, so you need some room in the front. Make sure you can wiggle your toes comfortably.
- Provide a secure heel lock: Your heel should not slip while running. A secure heel ensures stability and reduces the risk of blisters.
- Feel comfortable right away: Unlike other shoes, running shoes shouldn't need a break-in period. They should feel good as soon as you try them on.
5. Try Different Brands and Models
Different brands have unique designs and fits. A shoe that works for one runner might not work for another. It’s helpful to try multiple models from various brands. Each brand uses different foot molds, cushioning technologies, and materials, so explore options until you find the one that suits your feet best.
6. Replace Your Shoes Regularly
Even the best-fitting shoes won’t last forever. The cushioning and support break down over time, especially if you're logging serious miles. A good rule of thumb is to replace your shoes every 300-500 miles, depending on your weight, running style, and the surfaces you run on.
7. Don’t Be Swayed by Looks Alone
It’s tempting to choose a shoe based on how it looks, but functionality should come first. Running shoes are performance gear, not just style pieces. Always prioritize fit, comfort, and support over aesthetics.
8. Consider Orthotics or Insoles if Necessary
If you have specific foot problems, like plantar fasciitis or other injuries, you may benefit from custom orthotics or specialized insoles. These can be fitted by a podiatrist or recommended by a running specialist to add extra support where you need it.
Conclusion
Finding the right running shoes is a personal journey that depends on your foot type, running goals, and comfort preferences. By understanding your feet, getting a proper fitting, and considering the right shoes for your activity, you’ll not only enhance your running experience but also protect yourself from injury. Take the time to invest in shoes that support your stride, and you'll reap the rewards on every run. Happy running!