EXERCISE OF THE WEEK: SCM THERAPY
The sternocleidomastoid (SCM) muscle has been an overlooked but important source of pain in many clients I see in physical therapy. The SCM is composed of clavicular (short head) and sternal (long head) divisions, and acts to flex the head downward or rotation the neck. These muscles can develop trigger points, which are typically taut bands of muscle fibers and are “ropy” and sensitive to pressure when compressed.
EXERCISE OF THE WEEK: THE SQUAT
Why should you be performing squats? Squats are the perfect exercise to build functional strength, increase flexibility, improve your balance, and reduce fall risk. Think of all the activities you do on a daily basis that incorporate this movement; sitting in a chair, going to the restroom, getting out of the car, or getting off a low couch.
EXERCISE OF THE WEEK: BIRD DOG
I love the Bird Dog exercise! It is meant to target the small muscles that surround your spine and provide stability, but when you’re really in tune with your core you can use this exercise to serve as the foundation for better balance. Start on all 4’s, hands under shoulders, keep head down, move opposite limbs outward towards the walls as far as you can reach.