- 52
- 187 381
Dr. Hirdesh Kumar PT
เข้าร่วมเมื่อ 17 ต.ค. 2011
Physical therapist
Knee crackling and Popping Sound ?
1. Start each morning with chin tucks and chest stretches
A chin tuck exercise is quick and easy to do and it helps strengthen your upper thoracic extensors, the muscles that align your head over your shoulders.
Stand with your upper back against a wall, feet shoulder-width apart.
Face forward, tuck your chin down, and pull your head back until it meets the wall.
Hold the stretch for 5 seconds before resting, and repeat 10 times
Tight chest muscles can contribute to your head jutting forward. By stretching out your pectoralis major and minor, your shoulders and head may have an easier time staying pulled back and in good posture.
Face a corner of a room or stand in a doorway. Place your forearms against each wall (or each door jamb) with your elbows slightly below shoulder level.
Lean forward until you feel a stretch in your chest under your collarbone.
Hold for up to a minute.
Work these stretches into your morning routine. Two minutes at the beginning of each day is a simple investment that can pay big dividends for your posture. Stop immediately if any of these movements cause pain.
2. Set up your workspace ergonomically
It’s easy to hunch your head forward when you spend most of the day sitting in a chair and staring at a screen. Arrange your workstation so that it encourages you to keep your head aligned over your shoulders.
Raise your computer monitor so your eyes hit the top third of the screen when you look straight ahead.
Position your mouse and keyboard so when you use them your forearms are parallel to the floor and your elbows are bent approximately 90 degrees.
Buy an office chair with a headrest so you can keep the back of your head flush against the chair while working.
3. Sleep on a cervical pillow
A cervical pillow, sometimes called an orthopedic pillow, is distinctively shaped with the center of the pillow curved inward to better support the natural curves of the head and cervical spine. The goal of the design is to keep your neck neutral rather than flexed forward. You can achieve a similar effect by sleeping on your back with a rolled towel under your neck instead of a pillow.
You won’t correct forward head posture overnight. Commit to these tips and see if you notice an improvement over the weeks and months ahead. If your forward head posture is severe or causes pain, consult a physical therapist who can provide more guidance and options to help improve posture
A chin tuck exercise is quick and easy to do and it helps strengthen your upper thoracic extensors, the muscles that align your head over your shoulders.
Stand with your upper back against a wall, feet shoulder-width apart.
Face forward, tuck your chin down, and pull your head back until it meets the wall.
Hold the stretch for 5 seconds before resting, and repeat 10 times
Tight chest muscles can contribute to your head jutting forward. By stretching out your pectoralis major and minor, your shoulders and head may have an easier time staying pulled back and in good posture.
Face a corner of a room or stand in a doorway. Place your forearms against each wall (or each door jamb) with your elbows slightly below shoulder level.
Lean forward until you feel a stretch in your chest under your collarbone.
Hold for up to a minute.
Work these stretches into your morning routine. Two minutes at the beginning of each day is a simple investment that can pay big dividends for your posture. Stop immediately if any of these movements cause pain.
2. Set up your workspace ergonomically
It’s easy to hunch your head forward when you spend most of the day sitting in a chair and staring at a screen. Arrange your workstation so that it encourages you to keep your head aligned over your shoulders.
Raise your computer monitor so your eyes hit the top third of the screen when you look straight ahead.
Position your mouse and keyboard so when you use them your forearms are parallel to the floor and your elbows are bent approximately 90 degrees.
Buy an office chair with a headrest so you can keep the back of your head flush against the chair while working.
3. Sleep on a cervical pillow
A cervical pillow, sometimes called an orthopedic pillow, is distinctively shaped with the center of the pillow curved inward to better support the natural curves of the head and cervical spine. The goal of the design is to keep your neck neutral rather than flexed forward. You can achieve a similar effect by sleeping on your back with a rolled towel under your neck instead of a pillow.
You won’t correct forward head posture overnight. Commit to these tips and see if you notice an improvement over the weeks and months ahead. If your forward head posture is severe or causes pain, consult a physical therapist who can provide more guidance and options to help improve posture
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1. Start each morning with chin tucks and chest stretches A chin tuck exercise is quick and easy to do and it helps strengthen your upper thoracic extensors, the muscles that align your head over your shoulders. Stand with your upper back against a wall, feet shoulder-width apart. Face forward, tuck your chin down, and pull your head back until it meets the wall. Hold the stretch for 5 seconds ...
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1. Start each morning with chin tucks and chest stretches A chin tuck exercise is quick and easy to do and it helps strengthen your upper thoracic extensors, the muscles that align your head over your shoulders. Stand with your upper back against a wall, feet shoulder-width apart. Face forward, tuck your chin down, and pull your head back until it meets the wall. Hold the stretch for 5 seconds ...
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1. Start each morning with chin tucks and chest stretches A chin tuck exercise is quick and easy to do and it helps strengthen your upper thoracic extensors, the muscles that align your head over your shoulders. Stand with your upper back against a wall, feet shoulder-width apart. Face forward, tuck your chin down, and pull your head back until it meets the wall. Hold the stretch for 5 seconds ...
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1. Start each morning with chin tucks and chest stretches A chin tuck exercise is quick and easy to do and it helps strengthen your upper thoracic extensors, the muscles that align your head over your shoulders. Stand with your upper back against a wall, feet shoulder-width apart. Face forward, tuck your chin down, and pull your head back until it meets the wall. Hold the stretch for 5 seconds ...
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Sir mara ACL or MCL opration houa tha 2month ho gay abhi cut cut ki awas aa rahi hai or pain ho raha hai
Dhanyawad sir
Mera na screw vala karvaya na all in side 🤣 suture disc endobutton vala karvaya salah infections huva oparetion fail gaya 😭ab vapas oparetion karvaya rivision bio screw endobutton or faiber teb vala karvaya
Sar Mera bhi paon mein plate Laga hai ghutne ke pass Magar vah ghutna mundane mein bahut jyada dikkat ho raha hai 45 din ho gaya hai Sujan bahut hai Jo theek nahin ho raha hai
Sir aap pair ko upar yani slanting position may rakho pair k nichay pillows rakho aap ki sujan chalijayegi may bhi assay hi ki hai ek din may chaligai
dis video edit edit edit edit full edited😂
व्हाट्सएप में मैं आपसे कांटेक्ट कर सकता हूंक्या
सर मेरे एकल घुटने को एक महीना 10 दिन हो गए हैं मूवमेंट नहीं हो पा रहा है
Bro mere b 10 din hue movement horha hai lekin pain hai back side b or niche b
Sir ji mera Acl and meniscus repair hua he kya me ye exercise kar sakta hu
Sir mcl ke bare me bata do please
Sir acl 2-3 week after surgery exercise ka vedio b bana dijiye pls
Sir Completly bending means how many degrees?? 180 degree possible ??
How many times a week and how many exercises for each exercise
Sir mera 6 saal pehle acl surgery hui thi or ab patella se karrr karrr ki aavaz aathi hai
Sir but weight bearing is not allowed for first month ?
Please share 2_4 week protocol 😊
Fst week m brace k sath kon konsi krni h
Sir knee pise jada hi chola geya abhi keya kore please reply
Sir acl surgery ke bad advanced exercise batiye please
Bhut videos dekhe mene but your videos super helpful.
Super super super
सर् मेरा acl aur mcl सर्जरी हुआ है घुटना मोड़ने में दिक्कत आती है दर्द होता है और जकड़न नही जा रही है 45 दिन हो गए है और सवलिंग भी है तो क्या किय्या जाए
Mera v ehi problem hai veer
Mera bhi same problems hai
Don't think too much for swelling it will reduce and continue exercise you will feel improvement automatically
Do icing 2 3 times in a day.
Hello Dr hridesh , I had partial acl tear with meniscus tear , 1 and half month now . Dr advised me physical exercise and 2 weeks brace Do I need any other physical exercises And within how many months person can walk normally
Sir kon sha surgery hona chahiye boescru Faibr tep
Hajaro videos dekhe he sir mene.. lekin sabse jyada helpful video apka mila thanks sir❤
Sir mene ye sari exercise 15 reps k 4 set din me 3 bar kardi hai to koi problem to nhi hogi na
Please continue this series
Brace ke saat krns hsi ky
Sir acl grade3 aur sath mai leg say graph lia ho surgery kalya uski lya b ye excercise hai ?
Sem yahi h op ke 3days baad se
Ye pehan kar running kar sakte hai kya
Sir which percentage gets unbalanced?
Sir knee me tight aa raha hai subah me
Sir bio screw kitne din me pighal jayega??
5.6saal me
😂😂😂😂😅 👍👍 nice
SaR*Mee*5*SaLSe*KMaRSe*DONOPaeRKe*TaLOTaKAayeDeNDaRDRHaTaHai
Sir aap zaheer khan me milte hai 😅
Sir mere adi me tosha laga hai 6mhine ho gaya tik nhi ho raha hai 🙏🙏🙏 help
Very nice excercise 👍👍👍
There are some opinions contradictory to this vmo , quad strengthening rather than glute strengthening is helpful as quads strengthening is making extra force on knee joints
Any clarification regarding this .
Mane 16 dec 23 ko karya fibre tap internal brace se now little pain but i feel comfortable right now
Kha se karya Apne Kiya apka whtspp milega bat karni thi
I had bio-screw surgery in dec 6th
Still I am able to bend knee still 45 degrees only
Sir apne kon se college/University se bachelor op physiotherapy ki hai
sir apne kon se college si bpt ki hai
Sir mere heel spur hua hai. Age 52 . Chalne me bahut dard hai.
सर मै एक सरकारी कर्मचारी हूँ मुझे पिछले पिछले 1 महीने से मुझे एड़ी में सुबह बहुत तेज दर्द होता है को दिखाया डॉक्टर को दिखाया तो उन्होंने दवाई दी और प्लांटर फेशियल बताया दवा दी तब तक आराम रहा फिर वही दर्द रहता है वजन भी 65 किग्रा है यूरिक एसिड 5़़.2 है समाधान बताए प्लीज
This can be applicable for Scrum surgery also? My doctor told to take rest for 20 days by doing only ancle movment and towel press..
Hel pen Pura din rhta hi ser
Sir meri ACL surgery ko 2 saal ho gaye.. abhi bhi sound crack sound aata hai.. pateela mujhe femour pe touch hota hua mahsoos hota hai...
Sir aap प्रभजोत ke physician ho naa Mera bhi
very helpful for me 🤘, as i am suffering from same these days😢
Sir long time Baad..so informative..Sir ek phiysio session lena tha...
Please contact on Whatsapp 9560800412
Call kar raha tha..recive huya nehi..