exercises

At True Health Studio we emphasize on home exercises and maintenance.

If you have any questions please email to drwong@truehealthstudio.com

Here are some simple exercises Dr. Marcus Wong recommends for his patients to do between treatments:

 

Brügger Relief Position

The Brügger Relief Position can be used as a postural awareness and rest position, useful for a number of conditions including low back, shoulder and neck pain.

Take brief, periodic breaks throughout the day (for perhaps 30-45 seconds, every 45-60 minutes) and settle into this posture.

Relative to shoulder conditions, this should remove postural loading from the supraspinatus, open up the pectoralis muscles, allow for proper breathing, and allow the shoulders to relax.

This exercise targets and strengthens the muscles in between the shoulder blades.

exercise 1

1.  Tuck your chin in

2.  Shoulders down, trying to pull your shoulder blades in a downward position.

3.  Chest up in a 45 degree angle (imagine a string pulling your chest up towards the ceiling.

4.  Arms externally rotated so your palms are facing forward.

5.  Slight abdominal contraction.

6.  Hips externally rotated so your knees are slightly outwards.

7.  Relax and breathe calm and normal.  Hold this position for 30-45 seconds.

Lifting Instructions

1.  When you are about to lift an object regardless if it is heavy or not you should always plan ahead.  Make sure the object is something you can move by yourself.  Never hesitate to ask for help or use other forms of assistance.

2.  When you have decided it is safe to lift the object by yourself, it is time to prepare your body for it.  Make sure the object is close to the body, as it will make lifting stronger and more stable.

3.  Establish a solid base by having feet shoulder width apart.

4.  Bend your knees and keep your back straight like you are performing a squat.  Keep your eye leveled and look straight ahead.

5.  As you raise the object contract your abdominal muscles slightly, this will protect your core and lower back.

6.  Lift with your legs and not with your low back.  Never bend backwards with your legs in a static position, this will put almost 100% of the stress to your lower back.

To place object onto the floor reverse the steps.  Make sure always move with your legs not your back, and have your abdominal muscles contracted at all times.

exercise 2

**Never flex forward and twist at the same time.  This is high risk for low back injuries, disc herniation or sprains.**

 

Work Ergonomics

As the workload increases, so do repetitive actions like keyboarding and answering the phone.  These routine tasks can add a level of physical stress to the emotional and mental stress of perform well at work force.  Repetitive strain injuries have increased drastically over the last two decades due to the increase reliance on work place technology.

Here are some tips on how to change your office set-up to make your job easier, safer and more efficient.

Keyboard:  Position it above your lap.  Ensure that you can type with your arms relaxed, close to your body with elbows bent at 90 degrees and wrist level.

Computer Monitor:  Position it directly in front of you.  Allow yourself to relax using the 20/20/20 rule:  take a 20 second break every 20 minutes and focus on an object that is at least 20 feet away from you.  This way will allow your eyes and body to relax.  This reduces repetitive strain injuries.

Mouse:  Use a light grip on the mouse to avoid strain.

Telephone:  Use your hand to support the telephone against your ear and alternate sides regularly  Do not cradle the phone between your ear and your shoulder.  If you are on the phone a lot, consider a headset or speaker to reduce strain on your neck and arms.

Chair:  Sit upright and all the way to the back.  Place a support cushion or roll against the arch of your back for lumbar spine support.

 

exercise 3

Take a break:  Try not to sit in any one position for a long period of time.  Take a quick stretch break or change position every 35-45 minutes.  Perform the Bruggers relief position and raise your arms above your head.

 

Common Strengthening Exercises:

 

Core – Flatten Back then Straight Leg Raise:

exercise 3

Lie on your back with your legs extended out.

Contract your core muscles and flatten spine.

Without changing the position of your pelvis raise leg

Return that leg and repeat with the other.

 

Bridge Single Leg Raise:

exercise 4

Lie with your back in neutral position against the floor with your abdominal muscles pulled in. Bend your legs so that they are at right angles to the ground.

Raise your pelvis off the ground while maintaining the neutral arch in your back.

Without any movement, slowly extend one leg and hold for 3 secs. Alternate 4x while keeping your pelvis raised and hips square throughout. Slowly lower hips to ground so that butt touches floor first. Then repeat.

Do not let your pelvis tilt side to side.

 

Plank:

exercise 5

Lie on your stomach.

Raise yourself up so that you’re resting on your forearms and your knees.

Align your head and neck with your back, and place your shoulders directly above your elbows.

Tighten your abdominal muscles.

Raise your right arm off the floor.

Hold for three deep breaths.

Repeat with your left arm.

 

Common Stretching Exercises:

 

Stretch – Quadricep:

quad stretch

Lie on your side.

Bring your lower leg up towards your chest to help maintain neutral pelvis.

Grab onto your other foot behind your back until you feel your quads stretching.

Stop if you feel pressure in your lower back.

Stretch – Supine Glute Major:

glue stretch

Lying on your back bring your knee up towards your chest and then across your body slightly to move the stretch to your buttocks.

Windsheild Wiper:

back stretch

Bend your knees and lift your legs until your thighs are above your hips.

Press your palms into the floor and lower your legs to the left.

Go as far as possible while keeping your right shoulder glued to the floor, then bring your legs back to center.

Next, lower them to the right.

Stretch – Chest and Back Rotation:

back rotation

Same as windshield wiper, but hold for 45s at the end range of motion.

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