⚡️ELECTRO DRY NEEDLING⚡️ • Electro Dry Needling is a modified form of dry needling which utilises an electro-stimulation unit connected via cables to fine filament needles. • The combination of dry needling with electro stimulation prolongs the pain relief effects, helps to stimulate blood flow, and speeds up recovery process of the injury. • #physio #therapy #dryneedling #electroneedling #physiotherapist #sport #recovery #q8rehab #rehab #manualtherapy #mojfizioterapeut #q8

🇬🇧 THORACIC SPINE MOBILITY EXERCISES . 🔷 Our thoracic spine (upper and mid back) is made up of 12 vertebraes (T1-T12). Limited thoracic spine mobility can show up as compensations up or down the spine, causing low back and/or neck pain. . 🔷 Today, we'll be addressing variations for thoracic mobility exercises. . 🔷 These exercises may help improve feelings of stiffness, "tightness," or pain in the upper & midback area. . 🔷 Try and perform 3 sets of 10 rotations on each side. During these exercises, focus on opening up through your chest and rotating solely through the thoracic spine. • 🇷🇸 VEŽBE MOBILNOSTI TORAKALNE KIČME . 🔷 Torakalna kičma (gornji i srednji deo leđa) sastoji se od 12 pršljenova (T1-T12). Ograničena pokretljivost u ovom delu kičme dovesti do kompenzacije u cervikalnoj i lumbalnoj kičmi, uzrokujući bol u leđima i / ili vratu. . 🔷 Danas ćemo se pozabaviti varijacijama vežbi za mobilnost ovog dela kičme. . 🔷 Ove vežbe takođe mogu pomoći u poboljšanju osećaja ukočenosti, zategnutosti ili bola u predelu gornjeg i srednjeg dela kičme. . 🔷 Pokušajte da izvedete 3 seta od 10 ponavljanja sa obe strane. Tokom ovih vežbi fokusirajte se na otvaranje kroz grudi i rotiranje isključivo kroz torakalnu kičmu. • #physiotherapy #physio #therapy #sport #kuwait #q8 #rehab #rehabilitation #mobility #exercises #training #pt #q8rehab #thoracicspine #lbp #acute #mojfizioterapeut

🇬🇧⚡DISC HERNIATION⚡ • One of the most commonly asked about subjects and one that there is a lot of misinformation on. • Disc herniations are very common and occur in both symptomatic and asymptomatic people. We see that disc herniations can come and go, with around 80% having complete resolution without medical intervention. • Surgery is often perceived as a magical fix, but in reality it doesn’t necessarily have better results than rehab and shouldn’t be the first line treatment. • Physical therapy and exercise is a always good choice. Beyond the general benefits of exercise, it brings the opportunity to challenge fear & beliefs, improve capacity, and build tolerance. You need to scale it to what’s appropriate for you. Most people should start with isometrics and more general training like split squats, pulldowns, presses to round it off. Over time doing some hinging (deadlifts, hip thrusts) to strengthen your backside. Progress to spinal ROM as you get confident and work on your variability. • • 🇷🇸⚡DISKUS HERNIJA⚡ • Jedna od najčešćih tema i ona o kojoj ima puno dezinformacija. • Disk hernije su vrlo česte i javljaju se kod simptomatskih i asimptomatskih osoba. Ono sto istrazivanja pokazuju je da diskus hernija može doći i proći, s tim da oko 80% ima potpuno razrešenje bez operacije. • Operacija se često doživljava kao brzo rešenje, ali u stvarnosti nema bolje rezultate od rehabilitacije i ne bi trebalo da bude prvobitno lečenje. • Fizioterapija i vežbanje je uvek dobar izbor. Osim opštih prednosti vežbanja, ona pruža mogućnost da se smanji strah i razbiju pogrešna uverenja, poboljša sposobnost i izgradi tolerancija. Trening treba dozirati prema onome što vama odgovara. • Većina bi trebala početi sa statickim vezbama i opštim treninzima celog tela poput iskoraka, povlačenja, potisaka itd. S vremenom ubaciti jako bitan “hip hinge” (mrtve dizanja, potisci kukovima) kako biste ojačali zadnji lanac mišića. Postepeno radite ka tome da povecavate obim pokreta kičme i radite na raznolikosti vezbi. • #physiotherapy #therapy #physio #discushernia #herniateddisc #exercises #rehab #q8 #painrelief #pain #pt #onlinept #physiotherapist #mojfizioterapeut

📌 DRY NEEDLING 📌 • ⚠️ DN is a skilled intervention using a thin filiform needle to penetrate the skin and stimulate underlying myofascial trigger points and muscular and connective tissues for the management of neuromusculoskeletal pain and movement impairments. • #physiotherapy #therapy #physio #dryneedling #rehab #q8 #painrelief #pain #pt #physiotherapist #mojfizioterapeut

🇬🇧 ♦️ACUTE LOW BACK PAIN EXERCISES♦️ . 🔹Acute low back pain is something we will all deal with at some point in our lives. It's not abnormal to have some instances of low back pain, and many cases resolve with time. . 🔹Sometimes it's just a matter of time, but I still recommend trying to actively work on your symptoms as early as tolerated. . 🔹Here's some early lower level exercises to try during a bout of low back pain. . 🔹A good start would be to attempt 2-3 sets of 10 to 12 repetitions and for the last exercise hold the stretch 5 to 10 second per position. • • 🇷🇸 ♦️POČETNA FAZA VEŽBI ZA BOL U DONjIM LEĐIMA♦️ . 🔹Akutna bol u donjem delu leđa je nešto sa čime ćemo se svi sresti u nekom trenutku svog života. Nije neobično imati slučajeve bola u donjem delu leđa, a mnogi slučajevi se s vremenom rešavaju sami od sebe. . 🔹Ponekad je samo pitanje vremena, ali ipak preporučujem da pokušate aktivno raditi na svojim simptomima koliko je to tolerisano kako bi što pre rešili problem. . 🔹Evo nekoliko početnih vežbi niskog inteziteta koje ćete raditi tokom akutnog bola u donjem delu leđa. . 🔹Dobar početak bio bi pokušati 2-3 seta od 10 do 12 ponavljanja, a za poslednju vežbu držite istezanje 5 do 10 sekundi po položaju prikazanom na videu. • #physiotherapy #physio #therapy #sport #kuwait #q8 #rehab #rehabilitation #strength #training #pt #q8rehab #lowbackpain #lbp #acute #mojfizioterapeut

🇬🇧 Can a good training program reduce the chance of injury? Most definitely. 🔹So what exactly is good training when you are looking to decrease injury risk? This meta-analysis from 2014 took a look at a variety of studies looking at different training programs and how they related to decreasing injury risk. 🔹The findings are pretty clear in showing that the narrative of stretching pre and/or post activity is needed to not get hurt aren't really supported in the slightest. On the other hand, strength training was found to be best in terms of reducing injury risk when compared to the other training options. . . . 🇷🇸 Da li dobar trenažni program može smanjiti mogućnost povrede? Itekako. 🔹Šta to predstavlja dobar trening kada želite da smanjite rizik od povrede? Jedna naučna studija iz 2014. godine je istraživala razne studije sa različitim programima treninga i njihovim povezanošću sa smanjenjem rizika od povreda. 🔹Rezultati su bili prilično jasni i pokazuju da istezanje pre i / ili posle aktivnosti ne dovodi do smanjenja rizika od povreda. Sa druge strane, pokazalo se da je trening snage najbolji u pogledu smanjenja rizika od povreda u poređenju sa svim drugim opcijama. • #physiotherapy #physio #therapy #sport #kuwait #q8 #rehab #rehabilitation #strength #training #pt #q8rehab #mojfizioterapeut

English below ⬇️] 🇷🇸 BOL SA UNUTRAŠNJE STRANE LAKTA . 🔷️Bol sa unutrašnje strane lakta obično se naziva i golferski lakat. Ako ste ikada imali ovo, onda znate koliko može biti iritantno. . 🔷️Ovaj problem je takođe uobičajan kod dizača tegova, crossfitera i drugih aktivnosti koje uključuju dosta vežbi sa hvatom. Povezana je sa mišićima i tetivama podlaktice i često se manifestuje dok hvatate ili držite predmete. . 🔷️Pored ograničavanja količine aktivnosti i pokreta koji proizvode bol u ovoj regiji, treninga snage mišića podlaktice i pridružene zajedničke fleksorske tetive mogu biti od velike pomoći u oporavku i poboljšanju otpornosti kod ovog problema. . 🔷️Ovde pokazujem samo nekoliko primera vežbi koje bi mogle biti korisne u okviru programa rehabilitacije. Iako je ovo specifično za pojedinca, uobičajena šema seta i ponavljanja za početak je 3 seta od 12 do 15 ponavljanja. . 🔷️Ako je teško tolerisati kontrakciju mišića kroz ceo pokret, možete da pomognete drugom rukom i samo polako spuštate težinu. . 🔷️Ako ste duže vreme imali ovu bol, razmislite i o snazi ramena. Lakat i rame su usko povezani, isto kao što su koleno i kuk. . . 🇬🇧 GOLFERS ELBOW . 🔷️Pain on the inside of the elbow is commonly known as golfer’s elbow. If you’ve ever had this, you now how much it is annoying. . 🔷️This kind of pain is also common in lifters, crossfitters and other activities that involve gripping. It’s related to your forearm muscles and tendon attachments and often manifests while gripping or holding objects. . 🔷️In addition to limiting the amount of activities and movements that aggravate the area, building up the strength of the forearm muscles and the associated common flexor tendon can be very helpful in recovery and in improving resilience in this area. . 🔷️Here I show just a few examples of exercises that may be beneficial as part of a rehab program. Although this is specific to the individual, a common set and rep scheme to start of is 3 sets of 12 to 15 reps. . 🔷If it's difficult to tolerate contraction of the muscles through the full range, you can assist with the other hand and only lower the weight slowly.

[English below ⬇️] 🇷🇸JAČANJE FLEXORA KUKA . 🔷️Flexor kuka je sigurno jedan od mišića koje najamanje jačamo i često jako slabo razumemo. . 🔷️Jačanje fleksora kuka važan je aspekt treninga za sportiste koji na terenu imaju dosta sprinteva i rutinski imaju dosta flexije. . 🔷️Takođe može biti korisno za svakodnevne ljude koji dižu tegove, a u suprotnom zanemaruju ovu veliku mišićnu grupu. . 🔷️Pokušajte sa ovim progresijama vežbe da biste poboljšali snagu flexora kuka. . 🔷️Zapamtite, samo zato što je jedan mišić često napet i zategnut ne znači da ga morate istezati, najčešće ga treba ojačati jer je slab. . . . 🇬🇧HIP FLEXOR STRENGTHENING . 🔷️The hip flexors are arguably one of the most undertrained and misunderstood muscles. . 🔷️Strengthening the hip flexors is an important aspect of training for field athletes who sprint and routinely open their hips up. . 🔷️It can also be helpful for everyday people who lift weights but otherwise neglect this large muscle group. . 🔷️Try these exercise progressions to improve your hip flexor strength. . 🔷️Remember, just because a muscle feels “tight” to you doesn’t necessarily mean it needs to be stretched it most commonly needs to be strengthened. . . . #fizio #terapija #povreda #oporavak #vežbe #aktivnost  #modify #rehabilitacija #physio #therapy #movement #exercise #stretching #strenghtening #Kuwait #Belgrade  #physio_podun #activity

🇬🇧SLEEP FOR BETTER PERFORMANCE . . 🔷️People are constantly looking for the best possible ways to improve their performance, whether it is a certain supplement, special exercises or something else. . 🔷️However, there is not much more useful to improve performance than longer and better quality sleep. . 🔷️What do I mean by longer sleep? If you sleep an average of 6 hours a day, it could be an extension of sleep to 8 hours. . 🔷️Why? . We will take the scientific study of Maha et al. (2011) as an example called “The Effects of Sleep Extension on the Athletic Performance of Collegiate Basketball Players.” . 🔷️In this study, athletes from Stanford University, who play basketball professionally, increased their sleep time to about 10 hours during 5-7 weeks. . 🔷️Surprisingly, sprint performance improved by 9.5%, the accuracy of three-pointers and free throws increased by 9%, and athletes also reported feeling better both mentally and physically. . 🔷️What does this study actually show us? . That quality sleep is a completely free way to improve performance. . 🔷️So save your money and time. Commit to good training and nutrition, improve the quality and length of sleep and get the results you are looking for.

[English below ⬇️] . 🇷🇸 VEŽBE ZA BOL SA SPOLJNE STRANE LAKTA . 🔷️Naziv "Teniski lakat" je donekle pogrešan naziv. To je naziv koji se obično daje dijagnozi lateralne epikondijalgije (koja se obično naziva i lateralni „epikondilitis“), a to je tendinopatija (iritacija tetiva) tetiva ekstenzora lakta, koja uključuje mišiće koji savijaju zglob i prste prema nazad. . 🔷️Obično se to događa zbog preopterećenja kod ponavljajućih pokreta koja na kraju prelaze kapacitet tetive, dovodeći do bola i iritacije tetiva. . 🔷️Iako je važno raditi izolovane vežbe jačanja za tetive lakta, takođe je važno ojačati regiju ramena i lopatice jer se pokazalo da osobe sa teniskim laktom imaju manju snagu u mišićima ove regije. . 🔷️Pored toga, mobilizacija torakalne kičme, vrata, ramena i lopatice može biti od pomoći jer se ponekad iritacija nerava manifestuje kao bol u laktu. . . . 🇬🇧 TENNIS ELBOW EXERCISES . 🔷️The name "Tennis Elbow" is a bit of a misnomer. It's the name commonly given to the actual diagnosis of Lateral Epicondyalgia (also classically called lateral "epicondylitis"), which is a tendinopathy (tendon irritation) of the common extensor tendon of the elbow, which includes the muscles that bend the wrist and fingers backward. . 🔷️Usually this occurs due to repetitive loads that eventually exceed the capacity of the tendon, contributing to pain/irritation in the area. . 🔷️Although isolated strengthening exercises for the tendons of the elbow are important, it's also important to strengthen the shoulder and shoulder blade regions since those with tennis elbow have been shown to have reduced strength in these muscles as well. . 🔷️Additionally, getting the thoracic spine, neck, shoulder and shoulder blade moving can be helpful as sometimes irritation of the nerves manifests as elbow pain. . . #tenis #elbow #tenniselbow #fizio #terapija #povreda #oporavak #vežbe #aktivnost  #modify #rehabilitacija #physio #therapy #movement #exercise #stretching #strenghtening #Kuwait #Belgrade  #physio_podun #activity

🇬🇧 PAIN DOES NOT EQUAL DAMAGE . . 🔷️Some people may have an injury with no pain, while some have chronic pain without an injury. (Slide 1) . 🔷️Studies have shown that a large percentage of people without any pain have significant damage to the shoulder, knee, spine, etc. (Slide 2) . 🔷️Also, we all experienced falls and bumps during the game that we didn’t feel at all until the match was over. In this example injury was not accompanied by pain. (Slide 3) . 🔷️Have you ever hit your toe on the edge of a piece of furniture? Although the pain that causes it can be huge, there was no real injury or damage. The pain will disappear after a while and we continue to walk as if nothing had happened. In this example pain was not accompanied with an actual injury (Slide 4) . 🔷️On the other hand, there are people who suffer constant pain for a long period of time without any tissue damage. Chronic pain is different from the acute pain seen in the previous example, but there are similarities. Sometimes, the pain continues even though it is an injury that is long gone. There is a saying: "Tissue can heal, but the nervous system remembers." (Slide 5) . 🔷️When the pain continues for a long period of time, without the real cause or injury, it is possible that there is a problem with the pain management system, and not with the body. It is a signal of danger which, although it does not cease, is in fact a false alarm. In that case, what we need to find out is what it actually poses a threat to our nervous system and how to eliminate it. (Slide 6) . 🔷️In these cases, we can redirect our brain to understand that the given movement is safe and even very useful. Only in this way we will let our nervous system to relax and the pain to disappear with it. (Slide 7)

[ English below⬇️ ] . 🇷🇸Loša mobilnost kuka? . . 🎯 Vežbe prikazane u današnjem postu prvenstveno deluju na pokretljivosti u zglobu kuka sa fokusom na fleksiju, spoljašnju i unutrašnju rotaciju. . 🎥 Pokazao sam vam 5 primera vežbi koje možete izvoditi kod kuće, a sve što vam treba je jedan štap. . Vodite računa da je pokret spor i kontrolisan, izbegavajte kompenzaciju pokreta sa lumbalnom kičmom. . Ciljate na oko 10 do 16 ponavljanja za prve tri vezbe i 6 ponavljanja, na obe strane, za poslednje dve vezbe, u 2-3 seta dnevno. . . . 🇬🇧Feeling your hips are stiff? . . 🎯 The exercises shown in today's post primarily work to improvethe mobility of the hip joint in the reange of flexion, internal, and external rotation. . 🎥 Here I show 5 exercises you can perform at your home and all you need is a stick. . Make sure the movement is slow and controlled, and avoid compensating the movement with lumbar spine. . Aim for medium repetitions, around 10 to 16 reps for the first three exercises, and 6 repetitios on both sides for the last two, for two 2-3 sets everyday. . #fizio #terapija #hip #kuk #bolukuku #fizioterapeut #vežbe #vežbanje #aktivnost #modify #physio #therapy #physiotherapist #movement #exercise #stretching #strenghtening #q8 #physio_podun #activity #rehab #fitness