Arm rests are not a permanent part of the chair – they can be unscrewed. Should you remove your armrests?

If you’re working at a computer and your armrests don’t fit – take them OFF. Armrests are either too high so you can’t pull the chair under the desk – your arms have to stretch too far forward to reach your keyboard or mouse or phone.

Or the armrests are too low and you lean to one side so you rest your elbow on the chair. Too high or too low, the crooked posture puts strain on your back, neck and shoulders.

No matter how expensive and “ergonomically friendly” – your chair and your accessories can only do so much – you have to aware of how you sit. Re-read the Sitting “Just Right” at your Desk blog.

Mariana Rodrigues, PT, was the Orthopedic Physical Therapy Resident who spent a year under the supervision of Lori Monson, PT, MS, OCS and Maggie Bradley, PT, MS, OCS.

Miss Rodrigues was honored to be one of the few physical therapists accepted into this rigorous program of advanced education and clinical experience in the orthopedic physical therapy specialty.  As mentors, we provided Miss Rodrigues an environment where she benefited from the knowledge of the experienced physical therapists at Bradley & Monson Physical Therapy.

After completing the program and having enriched our practice, Mariana returned to her home country, Brazil, to share her skills and continue her career as an advanced physical therapist.

Leading Sports Medicine Orthopedists describe how MRIs (magnetic resonance imaging) are often overused and can be “positive” even when the person has no symptoms. The articles states that MRIs “are easily misinterpreted and can result in misdiagnosis leading to unnecessary or even harmful treatments.”  We know from our experience that this is true.

“Your MRI says you need surgery,” one of our shoulder patients was told recently.  We say, not so fast.  Our patient avoided surgery by working with one of our physical therapists.  And he recovered so well that he now swims a mile a day!

The misconception is that the MRI is the way to diagnose an injury. It’s not, or at least, it shouldn’t be.  It’s not the test that makes the decision, it’s you, the patient, and the doctor.   Except for emergencies, you should work with a physical therapist before going under the knife.

The first step to finding out the cause of your injury – whether it’s a painful shoulder or weak ankle or stiff neck – should be a clinical examination. A physical therapist or doctor can do this examination. If you have a pain and limitation in a joint, for example, you should be asked questions – how long has it hurt, what makes it feel worse, how does the pain interfere with your daily routines or exercise.  You should be asked to move in different directions and your strength should be checked.

An MRI is rarely needed at the first visit because your problem can usually be diagnosed with the information gleaned from a thorough examination.

We’ve helped many people with “positive MRIs” avoid surgery.  We can help to relieve your pain and get you back to your sports and activities. You can even be evaluated and treated by one of our physical therapists before you see a doctor.

Click to enlarge.

Check out your:

1. Monitor
2. Keyboard and Mouse
3. Chair
4. Phone

Monitor –   Place your screen 28” in front of you.  You need to see the screen but you want to keep  your head and shoulders relaxed  and your chin slightly tucked.  The worst is when your chin juts out in the front.  This is called “forward head posture” and it causes neck pain and tension headaches.  Consider getting “computer glasses” if you feel eye strain.  Buy an adjustable stand to get the monitor at the right height.

Keyboard and Mouse – Your arms weigh about 12 pounds each.  You want them to be relaxed when you type. Your arms are at your side and your elbows are bent 90 degrees – so you don’t have to reach in front of you to strike the keyboard.  Keep the keyboard close to you with the mouse directly beside the keyboard.  Use a keyboard tray if necessary, and avoid carpal tunnel. Treat yourself to a wrist rest – they are cheap and wonderful!

Chair – It doesn’t necessarily matter how much your chair costs – if  you don’t rest your spine against the back of the chair you’re going to hurt by the end of the day.  Your knees should be a bit lower than your hips and your feet should be flat on the floor.  For you shorter folks, use a foot rest so you don’t have to “prop up” on your toes.

Phone – If you’re a talker, keep your phone close to you so you don’t have to reach across the desk every time it rings.  Definitely don’t hold the phone on your shoulder while you type!!  Better yet – treat yourself to a wired or wireless headset, the sound quality is good now.  Check with your phone tech first.

For more detail on this subject, check out this OSHA Link.

Diagram property of: Cornell University Ergonomics Web

The product links listed in this blog are suggestions and Bradley & Monson does not specifically endorse any listed retailers, brands or products.

Perhaps you thought that your upper back and arms don’t do much to help you get across the finish line – that the race is “all about the legs.” But marathon running is an endurance sport, and in such sports it’s critical that all your muscles receive a continuous supply of oxygen.

If you’re fatigued, the natural response is to lean too far forward with shoulders slouching. This minimizes lung expansion and decreases oxygen flow to your muscles. To avoid this “upper body collapse” try this simple stretch. It opens up the chest and pectoral muscles at the front of the shoulder; you’ll breathe more easily and your muscles will get the oxygen they need. See the chest and shoulder stretch video below.

Preparation for a marathon is just as important as recovery from one. Sports massage is used before the race to improve joint mobility, overall flexibility and circulation which can prevent injury and boost performance. After the race it can reduce muscle soreness and speed up your recovery. Sports massage is customized to your training and competing cycle.

Contact Bradley & Monson Physical Therapy now to schedule your appointment with one of our highly skilled licensed massage therapists for your custom session. You (and your friends) can take advantage of our sports massage therapy services any time without being an existing patient.

The Hip –the powerful fulcrum connecting the legs to the trunk.  This is where you get the strength to stand upright.  Hip and buttocks muscles are big – short and powerful.  The gluteus maximus is the largest and most powerful muscle in the body.  The gluteus medius, on the side of your hip, is necessary for standing and walking without a list.

We spend a lot of time in your physical therapy treatment making sure that your hips are in great shape.  They should be the power for the legs – both flexible and strong for your body to work well.  Pain in the knees and feet is often caused by hip weakness.  You need strong hips to go up those subway stairs and not hold up the line of people behind you.  Strong hips help you climb out of a taxi or get up from your chair.  Strong hips help you run faster and longer.  The secret to all sports – the golf swing, the flutter kick , the forehand in tennis, the kick in soccer – is getting power from your hips.

If you answer “yes” to 3 or more of these statements below, you may have weak hips.
1. You sit most of the day
2. You’ve had a previous ankle injury
3. You’ve had a previous knee injury
4. You’ve had a previous back injury
5. You’ve had a previous hip injury
6. You play a sport that has one-sided dominance (i.e. golf, tennis,                 soccer, softball)
7. You see yourself in the store window walking with a slight stoop.
8. You have one leg longer or pants that fit asymmetrically
9. You have difficulty going up stairs easily unless you hold the railing.
10. You used to be able to get up from the floor more easily.

Here’s a hip exercise for you to do right now

It’s a favorite of ours.  But it’s deceptively hard to do correctly.   Even athletic people find this exercise challenging.   It also has the secondary advantage of being a great abdominal exercise.

Try it on your own unless you have a serious injury.   Check out the video. http://www.youtube.com/watch?v=x6qinpaFYC

If you’re having trouble with it you can come to our office and we can help you get it right.

Side Leg Lift

Preparation-

• Lie on the floor, on your right side, both legs straight, toes pointed.

• Knee caps point to the front, as if they were the “yolks of two fried eggs”.

This is important – don’t let bottom knee cap roll downward   towards the floor.

•Keep your waist “long.”

This is hard to feel if you’re not used to the idea, but have patience and you will find that you can “lengthen” your waist by stretching both legs a little longer.

• Your big toes should touch – they should be at the same level – “toe to toe”.

Look down and see only your toes.   If you see the top of your foot  your legs are too far in front of you – if so, move your legs back, knees straight.

• Place your head in line with your shoulders.

Now you are ready to move-

•  Lift your top leg about 10 inches off the floor.   Hold the leg in the air two seconds, then return the leg to the “toe to toe” position.

Repeat 8 – 10 times,  3 sets

Feel the work in the side of your hip– the gluteus medius, a very important muscle. You should not feel it along the side of your leg.

Do not lift it higher (no Jane Fonda aerobics from the 70′s)

Keep your leg “long” and do not collapse at the waist.  This keeps the “length” and helps use hip muscles rather than the thigh – the iliotibial band and the lateral quadriceps.

This blog is not a substitute for medical advice.  If you experience pain or difficulty with the exercises described in this blog, stop and consult a physical therapist.  Use of the advice and information contained in this website is at the sole choice of the reader.