July 2010
3 posts
Moving
I appreciate everyone who has been checking out my blog on Tumblr as this is where it all began. I do want to let you know that my new website just launched and “Critter’s Corner” has been incorporated in to the new site. I can now be found at the following URL. Hope to see everyone there
Warm Regards
Chris Johnson
http://www.chrisjohnsonpt.com
June 2010
3 posts
4 tags
Watch
Physical therapists routinely prescribe the rowing exercise to patients presenting with scapular dysfunction based on the work of Moseley and colleagues (AJSM 1992). In most cases, patients are instructed to perform 3 sets of 10 repetitions when performing this exercise. If you have not yet tried placing an isometric emphasis on the rowing exercise, I would strongly encourage you to do so....
“People dont care how much you know until they know how much you care.”
May 2010
8 posts
WatchIf you are thinking about buying a sports car, don’t wait too long! As we all know, human beings are not immortal and as we age, our musculoskeletal system may not afford us the same physical abilities. So before it gets too late, pull the trigger on buying that dream car because if you continue to put it off, you may not be able to enjoy it. Here’s to enjoying life and doing what...
“As every clinician knows, good evidence can lead to bad practice if applied in...”
– David Butler
WatchHere is the last part of the 4 step trunk stabilization progression. Complete 3 sets of 15 in a slow and controlled manner. Once you have accomplished this and want to further challenge yourself, repeat the same progression with your eyes closed.
WatchPart 3. Don’t hurt yourself!
April 2010
10 posts
WatchThis is part 2 of the hooklying stabilization progression. The only difference is that the elbows are no longer providing support. Complete 3 sets of 15 on each side focusing on quality of motion. Enjoy your weekend!
WatchPrior to initiating this stabilization progression, I encourage people to learn proper “abdominal bracing,” which I liken to gently cinching your abdominal region. I want to remind readers of this post that abdominal bracing IS NOT a pelvic tilt. Next, I have patients simply lie on the foam roller for 30-45 seconds with their eyes closed before initiating the actual exercise to...
“Emotional states (fight, flight, or freeze reactions) are physically expressed...”
– The Pelvic Girdle - Diane Lee
Watchhttp://www.johneichleay.com
WatchHave you ever experienced 2 Tesla (the equivalent of an MRI coil) delivered to your femoral nerve to activate the quadriceps muscle? If not, this video will give you an idea of what’s entailed. Keep in mind that I am completely at rest and not exerting any voluntary effort.
Top 5 Muscles To Consider For Stretching
I would like to preface this post by saying that designing a proper stretching program should be done on an individual basis and be dictated by a formal flexibility assessment.
Iliopsoas
Iliotibial Band
Latissimus Dorsi
Pectoralis Minor
Suboccipitals
March 2010
22 posts
WatchA friend recently asked me to do a post about improving the function of the hip extensor muscles. For starters, the main hip extensors are the gluteus maximus and the three hamstring muscles (semimembranosus, semintendinosis, and biceps femoris). The gluteus maximus is a phasic muscle (movement oriented & prone to inhibition) while the hamstrings are tonic muscles (posture oriented and prone...
WatchI was recently asked to do a post about shin splints so here we go. First off, “shin splints” is a blanket term used to describe pain in the front of the leg. Pain in this region can mean a couple different things such as but not limited to irritation of the sharpey’s fibers, a possible tibial stress fracture, and even compartment syndrome, which can be a medical emergency. In...
WatchWearing heels = walking on stilts
Do your shoes require you to hold onto a fence or handrail to maintain balance?
Hopefully fashion and vanity aren’t the source of your musculoskeletal pain.
WatchCombining nasty weather, a leprechaun leap, and a passion for physical therapy.
Happy St. Patrick’s Day!
1 tag
WatchI wanted to share this footage of my friend John Eichleay (lead vocalist/guitarist) not only to showcase his musical abilities but to highlight his movement, especially at the level of the head and neck. Musicians routinely complain of shoulder and neck pain, which comes as no surprise after watching this video. Relative to headbangers, John seems pretty tame, but the repetitive sidebending and...
“If after your exercise, your bath and your rub-down, you feel fit to battle for...”
– Earle Liederman, Secrets of Strength 1925
“Hardcore metal heads usually praise the squat as the numero uno exercise and...”
– Pavel Tsatsouline
“The novice must be taught from a base of mobility to progress to a base of...”
– Professor Verkhoshansky & Dr. Siff
“Training in a fixed pathway repetitively loads the same muscles, tendons,...”
– Paul Chek
WatchThis is a simple shoulder maintenance program for overhead athletes that is designed to improve the function of the scapular stabilizers. I typically advise overhead athletes to hold each position for 7 seconds and to rest for 30 seconds between cycles. Perform 7 cycles in total provided that you are able to maintain good form and technique. Avoid excessive resistance with this program too. Hope...
WatchTraining with body weight is a safe and effective way to build strength and stability. For this particular exercise, I encourage people to start in a modified pushup position and challenge their base of support by lifting one limb off at a time and holding it in the air for 15 seconds. After completing this for each extremity, afford yourself a 60-90 second break and repeat the exercise 5 times....
WatchHere’s to Sunday…a day of rest. This happens to be one of my secrets.
Complete 1-2x/day for 15 minutes
Your Welcome!
February 2010
20 posts
WatchLumbar Stenosis Survival Guide
As a physical therapist, I routinely treat patients diagnosed with lumbar spinal stenosis. Unfortunately, most of these individuals lack a clear understanding of stenosis and consequently perform inappropriate exercises and activities. The aim of this post is to educate people with stenosis while offering a few simple tips that will help to decrease their pain and...
WatchThe cure for the common case of tennis elbow. Complete 3 sets of 15, 2x/day, for a total of 6 weeks. It’s OK to work through pain/discomfort when performing this training.