What if there was a way to prevent chronic pain from occurring in the first place?
Vinh Pham's new book, Sit Up Straight: Futureproof Your Body Against Chronic Pain with 12 Simple Movements, is based on that idea. Pham, a physical therapist with more than ten years of experience, provides a set of exercises designed to both prevent and treat bodily pain that lasts longer than three months as a result of an injury, exercise, poor posture, or other issues. He claims that regular practice of these exercises can improve your flexibility and range of motion.
According to Christipher Bise, a professor at the University of Pittsburgh's School of Health and Rehabilitation Sciences who studies lower back pain and is not associated with Pham's book, "There is research to support the decrease in the incidence of chronic pain with the addition of exercise." "Exercises that will balance the body from front to back [like mobility training] are going to be the ones that actually benefit over time," says the author.
Pham, the founder of the physical therapy facility Myodetox in Los Angeles, was invited by Life Kit to demonstrate four exercises that target the neck, shoulders, spine, and lower back.
Pham advises performing these exercises every day; they take about 15 minutes to complete. Consider them a component of your hygiene strategy, he advises. Mobility training may increase your chances of staying pain- and injury-free, he says, much like brushing your teeth twice a day may help you avoid cavities.
Finally, Pham advises seeking medical advice before making any changes to your care routine if you are expecting or are dealing with significant chronic pain.
Rotate your spine
Pham refers to this modified action as the 3D T-spine rotation. To perform it, stand up and place your right foot roughly a foot behind your left. Starting with the right arm straight up and the left arm back, concurrently lower your torso to your right foot while simultaneously dropping your arms, which are still in a straight position. Return them to their starting place and hold for two seconds. Before switching legs and performing the exercise on the other side, repeat the motion ten times.
Additionally, this exercise aids in releasing tension from the slouched posture you could adopt while working at your desk. You will now rotate your upper torso forward and backward, exposing your spine to the opposing motion of hunching over, as opposed to rotating your spine as you did in the preceding movement.
You'll achieve this by "flossing" your spine, which involves extending the spinal cord and nerves to lessen pain and increase range of motion.
Floss your spine
Stand up straight and raise your arms to chest height to perform this activity. Bend your knees a little and let your shoulders sag forward to create a C-shape in your spine. Keep your thumbs down and palms out. Next, extend your arms straight back, palms up, while keeping them there for roughly two seconds.
Pay notice to any strain in your back, shoulders, and neck as you perform this exercise, as well as any soreness that subsides afterward. By doing this, you can find previously unknown sources of discomfort and keep track of the actions that are reducing it.
Teach your body how to bend safely
Many times throughout the day, we reach down to pick objects up off the ground. And we do that in a number of ways, including crouching down next to it, bending at the waist, or hunching over. According to Pham, these movements may appear to be the least strenuous or convenient, but in actuality, they frequently conflict with the normal motions of our lower back and spine.
By activating your hamstrings and sciatic nerve, which travels from your lower back down your hips and hamstrings, this exercise seeks to protect the lower back from those movements.
You must stagger your legs for this exercise, known as the Split Stance Hip Reach, by putting your left foot a few inches in front of your right and putting most of your weight on your front foot. Make a V-shape with your hands and arms, pointing downward. Ten times back and forth, hinge down to touch the ground at the 11 o'clock, 12 o'clock, and 1 o'clock positions while keeping your left leg straight and your right leg slightly bent. Next, swap legs and perform the motion once again. Stretch forward and spin your trunk, keeping your back straight and pushing your butt back.
Extend your big toe
See how challenging it is to walk without utilizing your big toes for a while. It may not seem obvious, but you need them to be able to walk and run properly. According to Pham, restricted toe movement can alter gait, cause tension in the calf and hip, and aggravate pain in the plantar fascia, the ligament that runs from the heel to the toes.
This exercise, known as the "Big Toe Extension," is intended to alleviate or prevent soreness in your foot and calf. Make sure your big toe is pointing up and up against a wall. Rock in and out of the split stance with both knees locked ten times, moving slowly enough that each forward lunge takes around two seconds. Alternately, use the other leg for the exercise.
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