Prone Terminal Knee Extension, Single Leg Extension and Stability Chair Exercises are good for recovering from ACL surgery. Transcript: "What would be the best exercises for recovering from ACL surgery? Well, I don't think there's any best exercises. You need to work range of motion, strength, and balance. But I'm going to show you a few exercises that I use in the Pilates setting. Starting with prone terminal knee extension, either plantar flexed or dorsiflexed, progressing to a single leg extension after achieving that full knee extension range. Working strength, balance, and stability with the stability chair."
To alleviate shoulder pain, use a foam roller to release tension in the teres major, latissimus dorsi, deltoid, and posterior deltoid muscles. Roll back and forth, or forward and backwards, finding areas of tightness and discomfort. Bring the elbow forward to access the posterior deltoid. This will help to elongate the muscles and give the shoulder blade more upward rotation, which could be causing the shoulder discomfort. Transcript: "Ways to alleviate shoulder pain. Sometimes it's muscular weakness, sometimes it's muscular imbalance, sometimes it's muscular tightness. So here's a video on how to use the Rolga to address some common areas that are tight in the shoulder. All right, I'm gonna take my Rolga and I'm gonna place my arm in this little nook here, this little gully. Sometimes that teres major, the latissimus dorsi, even that back of the shoulder, the deltoid, the posterior deltoid, gets a little bit tight and limits that upward rotation of the shoulder blade. So I'm gonna place my shoulder blade kinda right in that little gully. I can use my hand to support my head and I'm just gonna roll back and forth, right? Trying to find any areas of discomfort, really. It's gonna be sore when you start rolling over those tight spots. So you can go back and forth, you can go forward and backwards if you find like a little area of tightness, right? You can even get into the posterior deltoid by just bringing that elbow forward and rolling on that posterior deltoid area, the back of the shoulder a little bit. So this will help to lengthen and elongate those muscles and hopefully give that shoulder blade a little bit more of that upward rotation, which could possibly be leading to that shoulder discomfort."
Neuromuscular education is the process of strengthening the nerve to muscle connection in order to improve the body's ability to move. It involves doing repetitions to make a pattern strong and avoid further complication. Transcript: "Neuromuscular reeducation is the process of strengthening the nerve to muscle connection. So the central nervous system into the muscle, improving the connectivity, almost like improving the wiring of your system. And after an injury or an illness, what happens is that we develop these compensatory strategies to offload the problem or maybe something was atrophied for a little bit if you weren't able to strengthen that muscle. And so early on in the rehab, and I think about this all the time, the neuromuscular reeducation part is making sure that my body can move in all these ways. That sort of neuromuscular reeducation, it brings those systems back on board that best support the body. And how I would educate people on it is that we're improving the muscle memory. We're just as an athlete needs to do many repetitions to make a pattern strong. After an injury or an illness, we need to go in and do lots of repetitions to make our body stronger in those specific ways to avoid further complication."
Post knee replacement, Pilates reformer is a great way to begin strengthening. This exercise helps with decreasing spring tension, increasing load, and improving strength in the foot and ankle as well as hip mobility. Transcript: "What are some great leg exercises to build strength post knee replacement? There's a lot of great exercises, a lot of great equipment in order to build strength post knee replacement. I'm going to show you how the Pilates Reformer can help to address strengthening after a knee replacement. The Pilates Reformer is a great way to begin strengthening post total knee replacement. If someone has decreased tolerance to weight-bearing exercises, we can decrease the spring tension and gradually increase load as strength improves. With the various carriage positions, we can limit the range of motion a client goes through if needed. Working in various foot positions on the foot bar, we can also increase range of motion and strength of the foot and ankle, as well as working on good hip mobility as we continue to strengthen through the knee joint."
Yes, it takes time to adjust to a standing desk. It is individual and depends on how long you have been sitting for and how many postural discrepancies or imbalances you have. When adjusting to the desk it is recommended to alternate between sitting and standing and to understand the times where you need to move around. Balance boards can be used to help but this should not be done straight away. Transcript: "Does it take time to adjust to a standing desk? Absolutely. And it is individual, it all depends on how many hours you've been sitting for and how many years you've been sitting for and also when you're standing, what imbalances do you have, What postural discrepancies, whether it's hypermobility, where you're super flexible or your your super stiff just standing up, going from sitting to standing all day is not what I'd recommend. I recommend learning just like when you're sitting, when you're starting to adjust your position, that's probably the time when you need to stand up and then when you're standing also when you start to adjust that position that you start to feel, oh I need to move around. That's probably the start where you need to sit down and then start to recognize those each of those times where you're sitting and standing. Does that start to get bigger and bigger? So can you stand for 15 minutes or can you sit for 15 minutes? That's the type of way that I would introduce it. Obviously if you've had chronic pain or low back pain or neck pain just standing for long periods of time isn't going to get rid of that. But the more of the movement feeding from different positions will help I do like those um balance boards where you can stand at a desk and balance but that isn't something that I would recommend straight off, I would just work understanding first, will you"
Find an evidence-based treatment plan, look up video footage of the practitioner, use online reviews and look for patient specific feedback. Transcript: "What I would recommend for patients to help determine what treatment plan is best for them, one, you should try to find an evidence-based treatment plan in general because that will give us the best starting point for improving one's symptoms. But then on the patient side, I would recommend either looking up video footage of the practitioner to see how they interact with people or to see their style of education. And then I would also use reviews. I mean, reviews are everywhere now and it gives you an honest opinion of what people are saying about that practitioner, how they practice, how they think about injury, and how they structure their treatment sessions. So I would use the online resources that are there and then also look for practitioner-specific feedback."