Spending too much time on your butt? These 3 exercises can help!

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Close-up Of Young Businesswoman On Chair Having Backpain In Office

Dr. Grace Walker, physical and occupational therapist, is very familiar with pain developed from prolonged sitting. Too much time sitting can lead to muscle atrophy, or shrinking muscle tissue. Also, when you stay in one position for too long, your bones actually press against the muscle and skin in your bottom. This pushes the blood away from your skin. If you stay like this too long, you get what’s called a decubitus ulcer, or bedsore.

On the more extreme side, Mayo Clinic has reported that sedentary lifestyle attributes to nearly 50% increased risk of death from any cause, and 125% increased risk of events associated with cardiovascular disease, such as chest pain or heart attack.

If these statistics are a wake-up call for you, here are three exercises to get you body feeling better!

  1. Crab Hip Hold– Jeremy Frisch, U.S.A.W., owner and director of Achieve Performance Training, says this move is “perfect for zeroing in on all the muscles that don’t see any action when you’re sitting all day: hamstrings, glutes, lower back, and shoulders.”
  2. Resisted Rows– Working over a stack of books or computer all day causes your shoulders to slump forward and your back to hunch. To stretch and strengthen these muscle, check out this instructional guide for rows.
  3. Half Frog Stretch– This yoga pose focuses on the thighs, shoulders, and upper back. These areas are prone to becoming tight after sitting for extended amounts of time.

At Walker Physical Therapy and Pain Center, we have the ability to identify the factors that may be causing pain, and correct them. Our therapists work to understand your activities of daily living to develop personalized exercise programs for you during treatment, home, and work, too.

We develop physical therapy programs for each patient to provide results in an affordable, fun and healing environment. Visit our website WalkerPT.com and call Walker Physical Therapy and Pain Center to schedule an appointment with an expert and caring physical therapist!

1111 W. Town and Country Rd., Ste. 1

Orange, CA 92868

Phone: (714) 997-5518


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Relieve Neck Pain Through Yoga

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Grace Walker, Physical and Occupational Therapist and Nutritionist agrees with Mike Uhrlaub on the issue of Forward Head Syndrome.

September 9, 2015 By Mike Uhrlaub

Poor posture is the most common cause of neck pain. 20% of the adults in the United States suffer from chronic neck pain. Most of us spend hours sitting in front of the computer or driving in traffic every day.  This leads to muscle imbalances, weakness, and poor flexibility– key symptoms where forward Head Posture can occur.

Forward head posture is where the head is not aligned with the neck and shoulders. The head is actually sticking out in front of the shoulders causing the back to round out.  This causes the muscles of the neck, shoulders, upper back and chest to change how they work. [1]

Why is Forward Head Posture Bad?

 Forward head posture has direct implications for the head and neck. Some neck muscles become weakened, and others become contracted which leads to chronic muscle strain. Stretched ligaments place an imbalance of pressure on the discs in the neck. Over time, these structures become damaged and arthritis and disc problems can result.[2]


Do you have Forward Head Posture?

Stand with your back and heels against the wall and if the back of your head does not easily touch the wall you may have forward head posture.

Physical therapist Mike Uhrlaub has found yoga to be quite effective in teaching you proper postural awareness through improving your postural habits and body mechanics.  It also stretches the tight muscles and strengthens the weak ones to improve your posture.

At Walker Physical Therapy & Pain Center, we create a unique program that is adequate to treat issues with the neck associated with Forward Head Posture.

Schedule an appointment today!


1111 W. Town and Country Rd. Suite 1

Orange, CA 92868

[1] http://flex-pt.com/yoga-for-neck-pain-relief/

[2] http://www.necksolutions.com/blog/correcting-forward-head-posture/


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