Chin Tuck Exercise: When And How to Perform It?

What is Chin Tuck Exercises:

Chin tuck exercise is one of my favorite exercises. It is easy to do any time, anywhere with no external equipment. In this digital era, chin tuck exercise is a must for most of the people of all age. It can help reduce neck stress, improve posture, increase muscle strength, and relax muscles.

This works great if you spend a lot of your time in front of a screen (for those computer savvy people). Also, it improves a forward head posture or poor neck posture and corrects it. You can perform this exercise in sitting or in standing as shown in the picture. Continue reading “Chin Tuck Exercise: When And How to Perform It?”

Pain Management by Physical Therapy: Alternative Methods to Opioids

A few months ago, I wrote about why we should try to avoid pain management with medicines like “opioids”. I briefly described a few alternative pain management in that article. Physical therapy is well known for pain management. Depending on the diagnosis and therapists, physical therapy can do miracles with pain in as short as one session. How do we physical therapy work on pain? Here, I want to discuss few pain management methods that physical therapy use. Some of these treatment options are very easy to utilize at home with no extra supervision.  On the other hand, other options need a close supervision of licensed health care professionals or may even need a physician’s order to initiate one. Continue reading “Pain Management by Physical Therapy: Alternative Methods to Opioids”

ALS: A Comprehensive Rehabilitation Guide

ALS is otherwise also known by its full name amyotrophic lateral sclerosis. It is a type of progressive neurodegenerative disease that affects upper and lower motor neurons in the brain and the spinal cord. It comes from the Greek language where “A” means no. “Myo” refers to muscle, and “Trophic” means nourishment – “No muscle nourishment.” The motor neurons are responsible for initiating voluntary muscle movements. They also act as a bridge between the brain and the muscles for the crucial communication. So, as the name suggests, when a muscle does not have any nourishment, it “atrophies” or wastes away. As the motor neurons degenerate, it leads to a hardened area in the brain or scarring which is also known as “sclerosis”. Continue reading “ALS: A Comprehensive Rehabilitation Guide”

Five Pregnancy Exercises that an Expectant Mother Must Do.

Carrying a little angel within you is a delicate yet cherished time for every woman. Depending on age, and medical status, every woman reacts to changes in hormonal level and physical status differently. It is recommended from almost all medical sources that an expecting woman should try to be active as long as she can be. Being active, however, does not mean running a marathon, or participating in a triathlon (although there are some exceptions). Being on your feet, and performing your daily activities may sometimes feel like running an Olympic race.  However, the 5 to 10 minutes of walking can help a woman and her baby to be healthy. In this article, I want to discuss five MUST do Pregnancy exercises for a pregnant woman. Remember, these are kind of mandatory for all woman but the list does not end with this.

Pregnancy exercises Continue reading “Five Pregnancy Exercises that an Expectant Mother Must Do.”

Cervical Disc Herniation: A Physical Therapist’s approach to reduce Neck pain

Feeling numbness and tingling on the fingers or hand? Having trouble holding a cup of coffee – you feel like you will drop the cup soon? Feeling weakness in hand? Are these complaints familiar to you? Cervical Disc Herniation with an impinged nerve is one the most common cause for PT visits. One vertebra protrudes posteriorly (backward), anteriorly (forward – less common) or sideways (medially or laterally – again rare), impinging a cervical nerve passing through the cervical foramen. This impingement or pressing down of the nerve brings symptoms that are uncomfortable. Continue reading “Cervical Disc Herniation: A Physical Therapist’s approach to reduce Neck pain”

How to Perform Shoulder Exercise Isometrically.

Shoulder exercise is done with a wide range of variations. Isometric contractions are one of the ways to perform shoulder exercise. In my previous articles, I discussed how to perform isometric exercises of elbow, wrist, knees and low back. Isometric exercises are exercises that do not produce any visible body movements. The length of the muscle fibers does not change while performing this exercise. That is why these exercises are a good option to consider when a joint is in a cast or immobilized. They are also a good option to initiate your exercise protocol when a person demonstrates severe weakness or pain. Continue reading “How to Perform Shoulder Exercise Isometrically.”

Rheumatoid Arthritis: Physical Therapy to Manage Pain and Stiffness

Physical Therapy plays a crucial part in the management of pain and stiffness related to Rheumatoid Arthritis. Rheumatoid Arthritis is a type of autoimmune disease where the immune system attacks the body’s joints causing chronic inflammation of the joints and joint lines. In addition, rheumatoid arthritis can cause extra-articular inflammation which leads to injury to other organs in the body. As a result, RA is a type of systemic illness and is the same as rheumatoid disease.

Rheumatoid Arthritis Continue reading “Rheumatoid Arthritis: Physical Therapy to Manage Pain and Stiffness”

Chronic Wrist Pain: Guide to Conservative Pain Management

Wrist pain can occur due to several reasons and can be acute or chronic.  A pain is categorized as chronic when it lasts for more than 3 to 6 months,  gradually worsens or reoccurs even after medical treatments.  Chronic wrist pain can be due to work-related musculoskeletal disorders, overuse injury to muscles, ligaments etc.  It can also be a side effect of prolonged use of medications or being in wrong postures for extended periods. As per CDC, arthritis and wrong ergonomics are some of the main factors leading to chronic wrist pain. Continue reading “Chronic Wrist Pain: Guide to Conservative Pain Management”

Seven neck exercises and stretches for neck pain relief


Who hasn’t had neck pain at some point in their life? Neck pain is probably one of the most common chronic pain complaints of today’s world, which results mostly from the improper use of electronics (eg. improper monitor alignment, improper use of cell phones, etc) and bad posture causing muscle or ligament strain.   The pain can be greatly reduced or even alleviated by performing some simple neck exercises and stretches.   The list below will guide you through these neck exercises as well as stretches that help in reducing neck discomfort and pain.


Continue reading “Seven neck exercises and stretches for neck pain relief”

Isometric Exercises to Strengthen Elbows and reduce Elbow Pain

Just like any isometrics, elbow isometrics are used and prescribed to reduce muscle or tendon pain and swelling. Few common conditions like tennis elbow (lateral epicondylitis) or golfer’s elbow (medial epicondylitis) make elbow isometrics more important than isometrics of other joints. In this article, I discuss how to perform two main elbow isometrics with printable handouts. This is Elbow flexion isometric and elbow extension isometric. Continue reading “Isometric Exercises to Strengthen Elbows and reduce Elbow Pain”

Wrist Isometric Exercises: How to exercise Wrist when in Cast

Wrist Isometric exercises are used to reduce pain and manage the swelling. These exercises are done in the early case of injury, or while the wrist is in a cast or in an immobilizer. Isometric exercises do not allow any muscle lengthening or any visible movement in the body. So it is little tricky to understand and to perform correctly. However, with help of clinician, you can learn how to perform this exercises accurately. In this article, I want to describe some important wrist isometric exercises. Continue reading “Wrist Isometric Exercises: How to exercise Wrist when in Cast”

Exercises to Relieve Acute or Chronic Wrist Pain

Wrist pain is extremely common among athletes, healthcare professionals and anyone who is involved in lifting/carrying of heavy/large objects.  A small pull here and there, happening over time, can easily damage wrist muscles or ligaments.  An injury due to overuse of wrist can result in chronic wrist pain. On the other hand, a forceful sudden pull is capable of tearing the ligaments or muscles around wrist immediately causing an acute onset of pain.  I will discuss how to treat and prevent both acute and chronic wrist pain. Continue reading “Exercises to Relieve Acute or Chronic Wrist Pain”

Three Effective Breathing Exercises for stress management, relaxation and better health

Breathing is how every cell in our body gets oxygen. This oxygen passes through the bloodstream. At the cellular level, this helps in ATP formation and thus energy production. Breathing is one of the most important involuntary actions. Many times, we are not even aware of our breathing pattern. We only start paying attention to it when we realize we are not getting “enough air”, constantly “out of breath” (AKA SOB), or having difficulty breathing.  Consequently, this turns into a visit to a doctor or ER.   In my previous article, I discussed COPD, which is one of the major disorders that makes people feel out of breath.   Here, I want to discuss few strategies to perform breathing exercise correctly.

breathing exercise Continue reading “Three Effective Breathing Exercises for stress management, relaxation and better health”