Category Archives: Exercises

9 Exercises for Neck and Shoulder Pain

  1. If you wanted to start the exercises you have to put your two fingers on the top of your forehead resist bending head forward then hold it for couple of seconds.
  2. Resist movement by using light pressure with fingertips into the temple on the sides of the forehead area. Keep the resistance by pushing the head to the side.
  3. Apply side resistance by using the light pressure with fingertips, press into the side of the head about the ear. You can resist by bending head sideways.
  4. Apply light pressure with fingertips at the back of the head. Resist backward bending of head. Hold it for a couple of seconds.
  5. Full head straight by keeping jaw and I level bed shrug shoulder up, down, forward and backward.
  6. Gently pull on elbow with opposite hand, until stretch is found in the shoulder. You can gently pull an elbow with opposite hand until I stretch is felt in shoulder.
  7. In the next exercise you need a towel. Pull involved arm behind the back by pulling towel.
  8. Assume an all fours position. While positioned comfortably on hands and knees gently lean forward, smoothly and without pain. Stay in this position for a couple of minutes.
  9. Scratch your opposite shoulder blade by by lift hand up behind you head, low behind your back, up in front of your chest, and low in front of your chest

Compensatory Movement

Gross motor training is the most scientifically proven concept in the field of physical therapy. Most of the functional activities can be master by good gross motor training. There are two functional movement one is fine motor where the OT concentrates on and there is gross motor which falls in the field of PT. When there is an impairment the easiest way to compensate with it is to use the rest of you body that is not impaired. For example if your back is injured and you can’t bend forward to lower your body, you can use your knees to lower your body. If you injured the right arm, you can use the left arm. These are the example that is easy to figure out. In some cases it is hard to figure out how to move with compensatory movement, for example if you have pain on neck while lying down how can you find the compensatory position?
It is a lot easier if you do the movement or positioning very slowly at the beginning to figure out how to learn the compensatory movement. The main thing to remember is you have to move while preventing the pain. When you find that movement, you have to master that movement. After you master the movement offer some challenges later on. Your body should be able to brace the injured area while doing some activities. Compensatory movement must be coordinated to minimize stress to injured area.

6 Simple Lower Back Exercises

  1. While lying on back flatten back tightening stomach muscles and buttocks. Repeat as much as you can.
  2. While lying on back, bring one knee to the chest. Repeat as much as you can.
  3. While lying on back, bend both knees together. Slowly rock knees side to side in a small pain free range. Allow back to rotate slightly.
  4. While lying on stomach, tighten buttocks while pressing pelvis to the floor.
  5. While lying on stomach, rise on elbows as high as possible, keeping hips on floor.
  6. While leaning back to the wall, keep head, shoulder and back against the wall with feet out in front and slightly wide then shoulder width. Slowly lower buttocks while sliding down wall, until thigh are parallel to floor. Keep back flat.

6 Simple Leg Exercises in Sitting

  1. Place the front ankle to the back of the opposite ankle. Push it together then straighten it.
  2. Straighten the knee alternately.
  3. Bend the hips alternately.
  4. Move leg widely apart, then together again.
  5. Place a foot on smooth surface. Slowly slide foot back as far as possible.
  6. Raise heels, then rock back on heels and then raise toes.

Stronger Powerful Golf Swing

At this time almost all the golf use the wrong arm when they play golf. They just master the motion that makes it looks like that is the strongest swing they can do. Most of the professional golfer are good in golf because they practice the proper golf swing coordination and master it very well. Most of the golf critics claims that powerful golf swing is a combination of ankle plantarflexion, hip shifting, trunk rotation, shoulder abduction, elbow extension, and wrist motion.

The amateur golfers use shoulder adduction to hit the golf ball. This is because it is easier to aim at the ball that way. On the other hand this is less powerful swing, that is why professional golfer always instruct their students to use the shoulder abduction motion. When the golf teachers asks their students to use shoulder abduction, they are not asking them to use their stronger shoulder. That is the common mistakes of golf teachers.

If the shoulder abduction is being used, all the golfer are mostly using their weaker side of their hand. If they are not starting to play golf yet, use the shoulder of the stronger side. This concept is based on the principle that stronger arms can swing stronger. It will increase the golf swing force.

ABC List of Basketball Shooting Forms

If Basketball Players can master different shooting forms, they can improve their endurance and prevent injury. Main reason why they injure themselves while playing is because they try to force certain shooting forms. They should be able to use different shots. Usually the Defensive Players reads the offensive pattern to makes their defense more effective. It’s makes it hard for the Defensive Players when Offensive Shooting Players are unpredictable.
Here are the ABC List of Basketball Shooting Forms.
A. And One Shots . After hitting the body of defender, offensive players’ body will move away. They can learn to shoot the ball while moving away from that defender. Just learn to make it as a part of the movement pattern, then it will become easy shot to make. But when the body got hit while the ball is about to release it is almost impossible to make shot that way. So try to contact first before attempting to shoot. They should be able to shoot while facing away the ring and the shoulder is not squared to the ring.  Avoid jumping while training to avoid getting tired easily. They should be able to under scoop, jump, or hook shot the ball after contact.
B. Bank or Back Board Shot  Drive slowly angled to the board, be oriented on body’ location then use the board. The advantage of using the board is they can release the basketball faster.
C. C-Shots (One Legged or Jump) This shot is like writing letter C using the ball. This letter C should be facing the ring. The ball should be scooped and held on palm and finger, after that C ball release can be applied. This is less strenuous shot and create good follow through. The movement is slow but unexpected.
D. Drive or Stop. When they drive the ball to the hoops, they are allowed to make two steps. At the same time they make the second steps they should be faking  the shots and break to stop too. After the fakes they can either pivot facing the ring or just step back. When they are facing away the ring they should pivot. If they are already facing the ring, they should just make a Step Back One Legged Fall Away Shot. If the defender is not too aggressive just shoot the ball far away from them.
E. Euro Steps ( Lay up or Fade Away) Step side to side or in zigzag pattern in conjunction  with swinging the ball from side to side. It fakes the direction of drive. They should be able to reverse layup, sideways lay up, or just do fall away shot after Euro Steps. When driving to the hoop it is ideal to do fall away shots. When driving sideways it is ideal to lay it up. Read the defense and see what is good.
F. Free Throw Forms ( Leg Push or Arms Push ) Ball on the fingers but not on palm. When pushing the ball using legs the ball can start higher. When using the arms the ball should start lower. Shoot with the opposite hand that dribble can give them opportunity to shoot on foul line.
G. Gotcha ( Figure of Eight or Faked Jump Lay ) Fake the jump shot on one side then execute on the other side end up with lay up or jump shots.
H. Hook Shot ( Sky or Jump ) Hooking the ball away from the ring then, they either make one step farther or just not step at all.
I. Icy Drinks Served: After dribbling they can scoop pick up the ball on one hands up like serving the icy drinks, then they can execute lay up or jump shot.
J. Jump Shot: Just like free throw forms but jumping instead. They can do it after power stop, after a pass, or jab step.
K. Kiddie.  The ball starts lower just off dribble to the full swing shot. After dribbling it can either start on same sides or the other sides. It should be done only when the defender is far away and not ready.
L. Lay Up ( Bank It or Finger Roll ) The easy under hand or over hand shot after slow run.  It can hit the board or finger roll. Lay up can be forward lay up, sideways lay up or reverse lay up.
M. Man Up Shot.  This is another term for towering shot. After low point start shot fakes to man up shot is effective way to tricks defense but it is hard to be accurate with this shot. It is because there is less acceleration of the ball. By using all the muscle altogether it can be master too. Man up shot is putting the ball up with almost elbow straight, watch your man then shoot up when free.
N. Not Square Shot. Instead of straight lay up, they can put the ball to the side with arms and direction of the ball in ninety degrees angle.  Hard to master but they can get close to the ring if they master it. Try to shoot while the shoulder is not square with the ring.
O. One Eighty Degrees Turn Around Shot ( One step or Two Steps ) It is another term for turn around shot. By making extra dribble the can make two steps or they can just pull up and make one step.
P. Put Back ( One hand or Two hands ) Other term for tip in. After rebound they can put it back before they land on the floor.
Q. Quick Shot ( Off dribble or After Fakes ) To have effective quick shot, they should move slowly then surprise them with quick shot. Put the ball just below and in front of  an armpit, push up from there. After slow dribble, slow fake pass, or slow fake shot it is easy to execute quick shot.
R. Rotating Ball Behind ( Ninety, Hook, or C-Shot ) Scoop the ball and rotate it behind the back then pass it to other hand. It can be done slowly with Hook Shot and C Shot. It need to be speed up with ninety degrees lay up or regular lay up.
S. Step Back ( Jump or One Legged ) When driving sideways, they are allowed to make two steps after they gather the ball. They need to suddenly stop on the second step then step it back keeping the pivot foot on the floor before they release the ball.
T. Tear Drop or Turn Around. After drive make two steps then push the ball with one hand. They can also do it on the other hand for one step.
U. Under  Scoop or Under Ring( Quick or Peek ) It looks like straight lay up but lower and faster forward motion. It can also be done under the ring.
V. Vague Fakes ( Lay Hook or CC Shots ). Drive slowly then face to the opposite way of the ring hide the ball from the defender, shoot the imaginary ball on one hand and on the second step they can shoot the real ball.
W. Wide Elbow. Step forward put the ball behind the back then shoot. It is less strenuous shot because there is not jump or sudden stop made. The ball goes up to the ring with the help of stepping forward and wide range of elbow push.
X. X Dribble Pull Up Shots (hook or jump) Behind the back or between the legs pull up hook shot.
Y. Yes No Lay up ( Hook or Ninety Degrees Lay Up Shots ) Fake the lay up then pull it back for hook shot, pass, jump shot, or lay up.
Z. Zoom forward ( Slow to Zoom or Stop to Zoom ) Watch the defense coming closer then zoom forward.

Hyper Irritable Bladder Training

Hyper irritable bladder has difficulty to control to urinate on time. There are some common movement pattern that can control it. Some people jump, hold their crotch or bend. This somewhat effective only for short period. To make your bladder less irritable you have to know the pattern of movement that can counter irritate it. The moment you feel that you can not hold up to urinate, try  pulling your left ear with you right hand and vice versa. Do it slowly but pull it with mild to moderate force. After that and it still not working, try PNF Tai Chi of both upper extremities. You can also stretch your neck by doing neck rotation. The concept of doing this is to distract the attention of your sub conscious that control your bladder. The more attention given to the bladder the more it become irritable. Try to do more slow activities of the parts of your body far up from your waist. Raise your hand then do diagonal movement slowly just like tai chi. After few slow strokes your bladder will be calmer and better. Of course you can not do this in public a lot of times. Diversify the movement from PNF Tai Chi, Head Rotation, Pulling of your ear, head rotation, scratching and massaging of head. Do not do sudden jerky movement because it will further irritate the bladder. After further practice you can control your bladder much better.