NECK-TRUNK-ABS-PELVIS-VIDEOS

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• A Short List of Exercises – to be added
• Warm-up & Mobility · 

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STRENGTH & MUSCLE MASS

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1. Neck – Sternocleidomastoid, Scalenus, Levator Scapulae, Splenius, Upper Trapezius .
2. Mid & Lower Back –  Erector Spinae, Longissimus, Multifidus etc. .
3. Posterior Abdominal Wall – QL – Quadratus Lumborum .
4. Posterior Abdominal Wall – Hip Flexors: Iliopsoas .
5. Abdominals – Rectus Abdominis | External & Internal Obliques | Transverse Abdominis .

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RECOVERY: MASSAGE BALLS, ROLLING, STRETCHING

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1. Neck – Sternomastoid, Scalenus, Levator Scapulae, Splenius, Upper Trapezius . 
2. Mid Thoracic & Lower Lumbar Back – Erector Spinae, Longissimus, Multifidus etc. .
3. Posterior Abdominal Wall – QL-Quadratus Lumborum .
4. Posterior Abdominal Wall – Hip Flexors – Iliopsoas .
5. Abdominals – To be Added

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NEURODYNAMICS – NERVE FLOSSING, SLIDING, GLIDING

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• Neck, Spine, Pelvis Neurodynamics . 

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INJURIES & CONDITIONS

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NOTE: If you are injured you must see a Rehabilitation Professional. Nothing on this website is a substitute for that.

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• Anatomy .
• Isometrics for Early Stage Rehab, Pain Relief and Tendon Strengthening

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· NECK – THORACIC OUTLET SYNDROME (TOS) 

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• Cyclists Head position
• Neck Pain from Thoracic Outlet Syndrome . Spine-Health
  – Compression of the nerves and/or blood vessels running through the thoracic outlet (area between the top rib and collarbone)
  – Symptoms are typically felt in the shoulder and arm, but sometimes in the neck. Common causes include:
  (1) Traumatic injury. A major collision or fall could lead to internal changes that place more pressure on the thoracic outlet’s nerves and/or blood vessels.
  (2) Repetitive motions. Sports involving repetitive shoulder movements—baseball, volleyball, swimming; Work that involves reaching up above the head
  (3) Poor posture. head drifting forward and shoulders rounding forward
• Videos – TOS – Explained .
• Graphics – Brachial Plexus: Radial, Median, Ulnar Nerves .
  • Videos – TOS – Massage & Stretching . 
  • Videos – TOS – Mobility Drills, Trigger Point Release & Stretching . Lawrence Physio, Physiotutors

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· CARPAL TUNNEL SYNDROME

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• Cyclists hand pressure on handle bars + riding roots for Mountain Bikers
• Orthoinfo – Explanation
• Orthoinfo – Animation
  • Orthoinfo – Exercise Program .
    – Carpal tunnel syndrome is a common condition that causes numbness, tingling, and pain in the hand and forearm.
    – The condition occurs when the median nerve — is squeezed or compressed as it travels through the wrist.

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• Videos – Carpal Tunnel Explained .
• Graphics – Brachial Plexus: Radial, Median, Ulnar Nerves .
  • Videos – Rehab Exercises .  

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· DEEP GLUTEAL PAIN – possible PIRIFORMIS SYNDROME

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• Hip Related Sciatica, including Deep Gluteal & Piriformis Syndrome · Hip Pain Help
  – Pain deep in the buttock is often referred to as Deep Gluteal Syndrome.  Other conditions in this area include Piriformis Syndrome and Sciatica.
• Videos – Deep Gluteal Pain – possible Piriformis Syndrome Explained .
•  Also See:
• Sciatica vs. Piriformis Syndrome .
  • Deep Gluteal Pain Explained & Treatment . 

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• NOTE: Exercises must be prescribed by a Rehabilitation Professional. Nothing on this website is a substitute for that.
  • Videos – Glutes/Piriformis Massage and Roll .  
  • Videos – Glutes/Piriformis Mobilize and Stretch – Figure 4 and Pigeon Variations. 
  • Videos – Lumbar Stretching  
  • Graphics – Deep Gluteal Pain Syndrome (possible Piriformis Syndrome) Roll and Stretch.

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· ISCHIAL BURSITIS (SITS BONES)

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• Cyclists “Sits” Bones
• Ischial Bursitis . Physiopedia
  – Sitting for long periods on a hard surface
  – Direct trauma to the area
  – Injury to the hamstring muscle or tendon through activities such as running or bicycling.
• Videos – Ischial Bursitis Explained .
  • Video – Ischial Bursitis from Biking .

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