Category Archives for "nerve flossing"

Anterior Hip Pain: Femoral Nerve Glides Sidelye

If you have a dull ache, tingling, loss of sensation in the front of your hip area or weakness into your knee, this exercise may help. 

Lie on your side with the affected hip on top. Have your low back in some extension at the start in the rest position. 

Then, flatten the lower back by reversing the extension and flex the knee by bringing the heel closer to the butt and extend the hip back while you extend the neck backwards. Then release with performing this continuous motion throughout the exercise. 

This will help mobilize the nervous system with an emphasis on the femoral nerve. Do this continuous movement for 60 seconds for 4 sets daily. If you have any pain during the exercise or are unsure about what you are doing, consult your local Physiotherapist before continuing.

How Can Flat Feet Lead to Poor Posture?

Prolonged sitting in front of a computer, in a car, or at a desk can result in poor posture habits that ultimately cause a wide range of problems such as chronic back or neck pain.

Flat feet is a key risk factor for poor posture. This foot condition can be caused by genetic factors, weak arches, injuries, arthritis, tendon ruptures, or poor footwear. It occurs when there is a collapse in the foot arch which causes the feet to overpronate, or roll inwards. This places high stress loads to the ankles, knees, hips, and lower back, which lead to pain and stiffness throughout the body.

A few tips to keep the body in alignment is to bring your shoulders down and away from your ears to not hunch the upper back. Evenly distribute your body weight to the front, sides, and back of the feet. Remember to take frequent breaks during long periods of sitting or staring at a screen. Lastly, proper footwear or orthotics, and strengthening or stretching of the deep neck flexors, trapezius muscle, abdominal muscles, and hip muscles may help correct poor posture.  
Watch the videos below for some quick and easy exercises to help alleviate pain and strengthen muscles for good posture:

Chronic Neck, Shoulder, Elbow Pain or Stiffness: Ulnar Nerve Flossing

Strengthening Hips, Pelvis and Low Back: “Psoas March”

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