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McKenzie Exercises for the Neck

September 12, 2017 by admin

By KEITH STRANGE

Overview
The McKenzie rehabilitation method is a physical therapy methodology that teaches patients exercises to help manage pain that originates in the spine, according to Wellness.com. It is also effective at treating chronic neck pain that is caused by long-term force in one direction by helping to restore range of motion in your neck. You should always check with your doctor before starting any rehabilitative exercise program.

Lying Neck Stretch
This exercise is performed while lying on your stomach and can be effective at helping alleviate neck pain caused by stiffness. Lie down on your stomach with both arms relaxed at your sides and your head turned to one side. Relax and allow your body weight to stretch your neck in the direction your head is turned. Steps Physiotherapy recommends you hold this position for five to 10 minutes and perform this exercise several times throughout the day.

Chin Tuck
The McKenzie chin tuck, or head retraction, can be performed either from a sitting or standing position and can help lengthen the upper spine, according to Dr. Shane Mangrum. It is performed by keeping your eyes focused on something in front of your and pulling your head back toward your shoulders, while keeping your head as stationary as possible. On the website, BackExerciseDoctor.com, Mangrum suggests you perform the chin tuck multiple times daily to help alleviate neck pain.

Neck Mobility Exercises
These exercises can be performed from either a standing or sitting position, and include range of motion activities for your neck. Stand or sit with your mouth closed and your eyes facing forward. Begin by moving your neck to one side with your eyes still facing forward and hold this movement as prescribed by your doctor. Repeat on the other side. Follow these exercises by turning your head slowly to one side, then the other, using slow and controlled motions. Repeat these exercises as directed by your physician.

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How to Get Rid Of That Pain in Your Neck? Answer: Physical Therapy

March 10, 2015 by admin Leave a Comment

Your neck, also called the cervical spine, begins at the base of the skull and contains seven small vertebrae. Incredibly, the cervical spine supports the full weight of the head, which is on average about 12 pounds. While the cervical spine can move your head in nearly every direction, this flexibility makes the neck very susceptible to pain and injury.

The neck’s susceptibility to injury is due in part to biomechanics. Activities and events that affect cervical biomechanics include extended sitting, repetitive movement, accidents, falls and blows to the body or head, normal aging, and every day wear and tear. Neck pain can be very bothersome, and it can have a variety of causes. Here are some of the most typical causes of neck pain: Injury and Accidents; Growing Older (degenerative disorders such as osteoarthritis, spinal stenosis, and degenerative disc disease directly affect the spine); and Daily Life (poor posture, obesity, and weak abdominal muscles often disrupt spinal balance, causing the neck to bend forward to compensate…stress and emotional tension can cause muscles to tighten and contract, resulting in pain and stiffness…postural stress can contribute to chronic neck pain with symptoms extending into the upper back and the arms).

Degenerative Disc Disease can cause reduction in the elasticity and height of intervertebral discs. Over time, a disc may bulge or herniate, causing tingling, numbness, and pain that runs into the arm.

Head and neck posturing with a habitual ‘poking chin’ (cervical protrusion) can result in adaptive shortening of the occipital muscles. It also causes the cervical spine to change alignment resulting in increased stress of the facet joints and posterior discs and other posterior elements. Janda described a cervical ‘Upper Crossed Syndrome’ to show the effect of a ‘poking chin’ posture on the muscles. With this syndrome, the deep neck flexors are weak, as are the rhomboids, serratus anterior, and often the lower trapezius. Opposite these weak muscles are tight pectoralis major and minor, along with upper trapezius and levator scapulae.

A Licensed Physical Therapist after evaluating the neck region and the body globally would use his/her fine-tuned skills to perform any of these varied treatments: Therapeutic Exercises (focusing on strengthening deep neck and pariscapular muscles) and McKenzie repeated movement exercises; Manual Therapy (to include soft tissue massage, joint mobilization/manipulation, and manual traction); Postural /Biomechanics Retrainng; and Modalities (such as mechanical traction, electrical stimulation, and cold laser).

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Pronation

October 28, 2014 by admin Leave a Comment

It is important to understand pronation and the way your foot moves when you run. Some people pronate more or less when they run. Learn about normal pronation, overpronation and underpronation, and how you can prevent injuries in this article published on Runnersworld.com. For more questions, call or visit our studio at 619-756-7500!

Pronation is the inward movement of the foot as it rolls to distribute the force of impact of the ground as you run. The foot “rolls” inward about fifteen percent, comes in complete contact with the ground, and can support your body weight without any problem. Pronation is critical to proper shock absorption, and it helps you push off evenly from the front of the foot.

Although pronation is a natural movement of the foot, the size of the runner’s arch can affect its ability to roll, causing either supination (underpronation) or overpronation. If you have a normal arch, you’re likely a normal pronator, meaning you’ll do best in a stability shoe that offers moderate pronation control. Runners with flat feet normally overpronate, so they do well in a motion-control shoe that controls pronation. High-arched runners typically underpronate, so they do best in a neutral-cushioned shoe that encourages a more natural foot motion.

Normal Pronation

IThe outside part of the heel makes initial contact with the ground. The foot “rolls” inward about fifteen percent, comes in complete contact with the ground, and can support your body weight without any problem. The rolling in of the foot optimally distributes the forces of impact. This movement is called “pronation,” and it’s critical to proper shock absorption. At the end of the gait cycle, you push off evenly from the front of the foot.

Runner’s World Video: Normal Pronation

Normal Pronation: What is it?

We show you, in slow motion detail, how to determine if you have this gait pattern.

Overpronation

As with the “normal pronation” sequence, the outside of the heel makes the initial ground contact. However, the foot rolls inward more than the ideal fifteen percent, which is called “overpronation.” This means the foot and ankle have problems stabilizing the body, and shock isn’t absorbed as efficiently. At the end of the gait cycle, the front of the foot pushes off the ground using mainly the big toe and second toe, which then must do all the work.

Preventing Overpronation Injuries

Overpronation causes extra stress and tightness to the muscles, so do a little extra stretching. Too much motion of the foot can cause calluses, bunions, runner’s knee, plantar fasciitis, and Achilles tendinitis.

If you’re an overpronator, here are a few tips to help you find the right shoes for your feet.

Wear shoes with straight or semi-curved lasts
Look for motion-control or stability shoes with firm, multidensity midsoles and external control features that limit pronation
Use over-the-counter orthotics or arch supports

Runner’s World Video: Overpronation

Overpronation: What is it?

We show you, in slow motion detail, how to tell if you have this gait pattern.

Underpronation (Supination)

Underpronation (or supination) is the insufficient inward roll of the foot after landing. Again, the outside of the heel makes initial contact with the ground. But the inward movement of the foot occurs at less than fifteen percent (i.e., there is less rolling in than for those with normal or flat feet). Consequently, forces of impact are concentrated on a smaller area of the foot (the outside part), and are not distributed as efficiently. In the push-off phase, most of the work is done by the smaller toes on the outside of the foot.

This places extra stress on the foot, which can lead to iliotibial band syndrome, Achilles tendinitis, and plantar fasciitis. Underpronating will cause the outer edge of running shoes to wear sooner. To see if your shoes are unevenly worn, place them on a flat surface. If they tilt outward, supination is the culprit. Runners with high arches and tight Achilles tendons tend to be supinators.

Preventing Underpronation Injuries

Supinators should do extra stretching for the calves, hamstrings, quads, and iliotibial band. Wearing the right type of running shoes and replacing worn shoes will also help avoid injuries.

If you’re an underpronator, here are a few tips to help you find the right shoes for your feet.

Wear shoes with curved lasts to allow pronation
Look for lightweight trainers as they allow more foot motion
Check for flexibility on the medial (inner) side of the shoe

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McKenzie Exercises for the Neck

How to Get Rid Of That Pain in Your Neck? Answer: Physical Therapy

Pronation

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