Top 5 Exercises for your "every day person"

My most frequently prescribed exercises.. and for good reason!!

I am very excited to share my first blog post here at Alana Park Osteo, and pass on some invaluable exercises that are designed for the every day person. Whether you're looking to alleviate tension, improve mobility, or simply maintain a healthier body, these top 5 exercises are a great "bang for buck" and are my most frequently prescribed to my patients.

1. Scalenes Stretch: The scalene muscles located in the side of your neck play a crucial role in neck range of motion and postural control. To perform this stretch, sit or stand up straight, gently tilt your head to one side, bringing your ear toward your shoulder. With your opposite hand, apply a gentle downward pressure on the side of your head, feeling a gentle stretch along the opposite side of your neck. Hold for 30 seconds and then switch sides. You can target the muscles towards the back of your neck by opting for a "smell your armpit" position and gently applying overpressure from this position.

2. Thoracic Extension Over Towel: Modern lifestyles often involve prolonged sitting and hunching over devices, which can lead to poor posture and restricted thoracic mobility. To counteract this, place a rolled-up towel horizontally along your upper back while lying on the floor. Gently interlace your fingers behind your head and support your neck. Slowly arch backward over the towel, allowing your thoracic spine to extend. This exercise promotes better posture and flexibility in the upper back, relieving tension built up during the day.

3. Lumbar Mobilisation: Sitting for long periods can also cause discomfort in the lower back. This exercise can help increase mobility and alleviate lumbar stiffness. Lie on your back with your knees bent and feet flat on the ground. Gently rock your knees side to side, allowing your lower back to rotate on the floor. Maintain slow and controlled movements, focusing on the natural rhythm of your breath. Perform this exercise for a minute or two to gently release tension in the lumbar region.

4. Glute Stretch: Tight glute muscles can contribute to discomfort in your low back and lower limb. To address this, start in a seated position with an upright spine. To

stretch your right glute, bend your knee and bring your right ankle up to rest on your left upper thigh or knee and let your right knee relax and drop towards the ground. Keep your spine straight and feel the stretch in the back of your hip. Hold for 30 seconds and then switch sides.

5. Psoas Stretch: The psoas muscle connects your lower back to your femur and plays a vital role in hip flexibility. Kneel on the ground with one foot forward and the opposite knee on the floor. Gently shift your weight forward, feeling a stretch in the front of your hip on the side of the extended leg. To deepen the stretch, raise your arm on the same side as the extended leg, reaching towards the ceiling. Hold for 30 seconds and switch sides. This exercise can help counteract the effects of prolonged sitting and improve hip mobility.

Incorporating these exercises into your daily routine can have a positive impact on your posture, flexibility, and overall well-being. However, before starting any new exercise regimen, we recommend consulting with a healthcare professional, especially if you have any pre-existing conditions or concerns.

Remember, these exercises are just a starting point. If you're seeking personalized guidance or have specific concerns, don't hesitate to reach out!

Alana