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38 thoughts on “Donate”
Hi Mark,
I am a Physio in Indiana, USA. I just found your blog on posture and shoulder mobility, especially the one on improving hand behind back movement. This is the best handout on this I have seen. Posture is not a popular topic in PT right now due to emphasis on evidence, but I think this is mis-guided. I have a comment on the stretch you described for the infraspinatus, and teres minor. This also stretches the posterior-inferior posterior capsule. However, I think it works better if you stand with your back and elbow to a wall, using it to keep the elbow from moving backward (which would decrease IR), then with the GH fixed, retract the scapula to move back into greater posterior tilt and ER. The thing most people miss is that when we reach into HBB is the scapula tilts forward and IR”s and this negates GH movement, so when you retract the scapula, you will feel a lot more stretch deep in the shoulder. I think this works better using the wall instead of Try it and let me know what you think.
100% agree with you on your suggested variation. I like it. Also like that you said that the scapula will essentially compensate for the lack of GH IR by anteriorly tilting and internally rotating on the rib cage. I believe this is why a lack of internal rotation within the shoulder joint is associated with the rounded shoulders posture in some people.
Hi Mark, your website is so good and detailed
May i ask if you still practise as a physiotherapist and based from where? I am in need of either a physiotherapist or a PT.
Dear Mark, I just donated a meager $50.00 to you, however, your information is invaluable to me. Your exercises for scoliosis, pelvic tilt, sleeping position are what I need, and have been searching for, for a long time. Certainly when I have more funds, I will donate additionally, as you are the answer to what I have been seeking.
Thank you again for your prompt reply. I think you might be right, the bulge might just be tight because of the injury, so I will work on releasing it from the “Mid Back Pain” blog.
I would also like your advice/suggestion regarding my mother. About a year ago, my mother suffered a compressed fractured spine in T12 and L1. She also has scoliosis on the D-L spine area. She has quite a bulge on her right side with severe pain. With time and regular massages, stretching, walking daily, and some yoga poses, she managed to reduce the bulge quite a bit. However, she still suffers from inconsistent pain here and there, particularly if she stands for a long time or after her daily walk.
So I was wondering if you can possibly suggest some exercises or stretches she can do to help.
In regards to your mother – Sounds like she may have issues with her bone density (osteopenia/osteoporosis). This will tend to predispose one to compression fractures. Since it has already been 1 year, The main thing to address this issue is to continue general stretches and strengthening to the region.
I do have a blog post on scoliosis which may help. If your mother is going to follow some of the exercises mentioned, it is important that she does not push into any pain: Scoliosis Exercises.
If the fracture is around the T12/L1 region, I suspect that she may also have some degree of hunched upper back. (See post: Hunchback Posture). Depending on your mother’s age, there may be a certain limit as to how much the exercises on that blog post will help.
I think the main thing would be to keep encouraging her with strengthening exercises and walking. If her muscles get weaker, it is likely her symptoms may increase over time. Do you think she may be able to to learn how to hinge? It’s a little bit tricky but very effective once you learn it. (See post: Hinge exercises). Hinging exercise is a good way to strengthen the muscles at the back of the body.
First of all I just wanted to thank you soooo much on such a thorough website that gets in to the details and breakdown of which muscles need to be strengthened/released on each side of the body separately yet how it symbiotically works together as a whole. It has become crucial these days to focus on the epidemic of bad posture. So thank you again!!!
I have a mid spine/thoracic area muscle twist from a recent injury. The right side of the thoracic spine is slightly bulging backwards. There are a few trigger points that are painful on the right side and that whole side feels stiff. I feel myself leaning to the left side to compensate. I have read your post on the twisted pelvis and twisted back.
Before starting, I just wanted to make sure that in my case with the slight bulging on the right side, would that be considered a left or a right twist?
In regards to the increased bulk on the right side, do you think it is due to the spinal rotation or the muscle bulk itself?
If it is due to the spinal rotation, it might be a right rotation in that segment as this would bring the left ribs forwards and the right ribs backwards.
If there is just increased muscle tension in that right side, you may not even have any rotation occurring.
You may also find this blog post helpful: Mid Back Pain.
Hi is there any way you can assess remotely? High level athlete, three world golds, highly assymetric sport now needing to get back to balance. Could you possibly help?
impressive job done here! I just broke my femural neck 4 month ago and am pretty much back on track for daily activities, but my internal hip rotation on the operated leg (they put a gamma nail in there) is now limited to about 5 degrees. I wonder what exactly is the issue, the metal they put inside should not interfere with that movement, do you have a recommendation what could cause this limitation / what exercise could help me?
From my understanding, the actual metal implant should not physically block the internal rotation in the hip. If you had a lot more internal rotation prior the surgery, it is likely that the soft tissue around the hip joint has tightened up. This is usually related to a change in your walking pattern which is to be expected after a hip surgery.
This blog post would be the best place to start to reclaim your internal rotation. Keep in mind – if you have any doubts with the exercises, it is best to consult with your hip surgeon. Go slow and gentle. Never force your hip into certain positions.
I stumbled across your website while looking for inspiration in rehab exercises. I am blown away! As practicing ATC for 15 years I am impressed with the advice given and accessibility you provide. It can be challenging expressing complex issues, but you have done an excellent job breaking it down in a way that’s easily understood. Keep up the good work!
Hi Mark
I saw your website two years ago and was really impressed. it’s very hard to apply this exercises by myself. I am suffering with severe lower back pain ever since I had my kids. I have been to chiropractors, Pt ETC. do you offer session over zoom? I would love to get some help
It appears that your “Anterior Pelvic Shift” page is automatically redirecting to the “Anterior Pelvic Tilt” page, and I cannot access it for some reason?
Hi Mark. Thanks for the website. Great info.
Have you ever dealt with anyone whose legs have collapsed while running due to pressure on a nerve? I have anterior pelvic tilt and slightly rounded upper back. I was running 50 / 60 miles a week until this happened to me last month.
I have been told piriformis could squeeze sciatic nerve – but I suspect poor posture has aggravated nerve. Unfortunately, there’s no clear information out there!
I also recommend getting assessed by a healthcare professional to specifically identify which nerve is compressed and the exact location of compression.
I’ve looked at your website a few times now and it’s already helped me immensely. I used to be a competitive strongman who never bothered to do enough of the prehab/rehab/corrective etc (go figure). I’ve kinda passed the point of aches stopping me from working out and moved into the aches affecting just everyday life now, which kinda sucks. I’ve gone to a couple of local physical therapists (not exactly for a short time, either) and neither one pointed out any of the stuff I found on your site about the hip hitch/twisted hips etc, which is what I started doing and what immediately started making me feel better. So, I just wondered if you by chance do any remote work with people. Thanks for an awesome website.
Hi Mark,
I am a Physio in Indiana, USA. I just found your blog on posture and shoulder mobility, especially the one on improving hand behind back movement. This is the best handout on this I have seen. Posture is not a popular topic in PT right now due to emphasis on evidence, but I think this is mis-guided. I have a comment on the stretch you described for the infraspinatus, and teres minor. This also stretches the posterior-inferior posterior capsule. However, I think it works better if you stand with your back and elbow to a wall, using it to keep the elbow from moving backward (which would decrease IR), then with the GH fixed, retract the scapula to move back into greater posterior tilt and ER. The thing most people miss is that when we reach into HBB is the scapula tilts forward and IR”s and this negates GH movement, so when you retract the scapula, you will feel a lot more stretch deep in the shoulder. I think this works better using the wall instead of Try it and let me know what you think.
Hello Thomas,
Thanks for leaving me a comment.
100% agree with you on your suggested variation. I like it. Also like that you said that the scapula will essentially compensate for the lack of GH IR by anteriorly tilting and internally rotating on the rib cage. I believe this is why a lack of internal rotation within the shoulder joint is associated with the rounded shoulders posture in some people.
All the best!
Mark
Hi Mark, your website is so good and detailed
May i ask if you still practise as a physiotherapist and based from where? I am in need of either a physiotherapist or a PT.
Hello Dawn,
Thanks for the comment.
Yes – I am a physio based in Australia.
Mark
Dear Mark, I just donated a meager $50.00 to you, however, your information is invaluable to me. Your exercises for scoliosis, pelvic tilt, sleeping position are what I need, and have been searching for, for a long time. Certainly when I have more funds, I will donate additionally, as you are the answer to what I have been seeking.
Hello,
Thank you so much for your kind donation. Honestly, it means a lot to me.
Please let me know if you have any questions. I am here to help!
Mark
Greatly appreciate your site. THAK YOU—what do you with any donations. Are they tax exempt. or are they considered a purchase for your services??
Hi Carrie,
Thanks for the comment!
No, the donations/tips received from this website are not tax exempt.
Have a great day!
Mark
Hello again Mark,
Thank you again for your prompt reply. I think you might be right, the bulge might just be tight because of the injury, so I will work on releasing it from the “Mid Back Pain” blog.
I would also like your advice/suggestion regarding my mother. About a year ago, my mother suffered a compressed fractured spine in T12 and L1. She also has scoliosis on the D-L spine area. She has quite a bulge on her right side with severe pain. With time and regular massages, stretching, walking daily, and some yoga poses, she managed to reduce the bulge quite a bit. However, she still suffers from inconsistent pain here and there, particularly if she stands for a long time or after her daily walk.
So I was wondering if you can possibly suggest some exercises or stretches she can do to help.
Thank you
Hello Haneen,
Thank you for your kind donation.
In regards to your mother – Sounds like she may have issues with her bone density (osteopenia/osteoporosis). This will tend to predispose one to compression fractures. Since it has already been 1 year, The main thing to address this issue is to continue general stretches and strengthening to the region.
Here are some stretches for the:
– Lower back
– Upper back
I do have a blog post on scoliosis which may help. If your mother is going to follow some of the exercises mentioned, it is important that she does not push into any pain: Scoliosis Exercises.
If the fracture is around the T12/L1 region, I suspect that she may also have some degree of hunched upper back. (See post: Hunchback Posture). Depending on your mother’s age, there may be a certain limit as to how much the exercises on that blog post will help.
I think the main thing would be to keep encouraging her with strengthening exercises and walking. If her muscles get weaker, it is likely her symptoms may increase over time. Do you think she may be able to to learn how to hinge? It’s a little bit tricky but very effective once you learn it. (See post: Hinge exercises). Hinging exercise is a good way to strengthen the muscles at the back of the body.
Mark
Hello Mark,
First of all I just wanted to thank you soooo much on such a thorough website that gets in to the details and breakdown of which muscles need to be strengthened/released on each side of the body separately yet how it symbiotically works together as a whole. It has become crucial these days to focus on the epidemic of bad posture. So thank you again!!!
I have a mid spine/thoracic area muscle twist from a recent injury. The right side of the thoracic spine is slightly bulging backwards. There are a few trigger points that are painful on the right side and that whole side feels stiff. I feel myself leaning to the left side to compensate. I have read your post on the twisted pelvis and twisted back.
Before starting, I just wanted to make sure that in my case with the slight bulging on the right side, would that be considered a left or a right twist?
Thank you
Hi Haneen,
Thanks for the comment.
In regards to the increased bulk on the right side, do you think it is due to the spinal rotation or the muscle bulk itself?
If it is due to the spinal rotation, it might be a right rotation in that segment as this would bring the left ribs forwards and the right ribs backwards.
If there is just increased muscle tension in that right side, you may not even have any rotation occurring.
You may also find this blog post helpful: Mid Back Pain.
Mark
Hi is there any way you can assess remotely? High level athlete, three world golds, highly assymetric sport now needing to get back to balance. Could you possibly help?
Hi Natalia,
What did you need help with? If you detail it here in the comment section, I’ll see what I can come up with.
Mark
Hey Mark,
impressive job done here! I just broke my femural neck 4 month ago and am pretty much back on track for daily activities, but my internal hip rotation on the operated leg (they put a gamma nail in there) is now limited to about 5 degrees. I wonder what exactly is the issue, the metal they put inside should not interfere with that movement, do you have a recommendation what could cause this limitation / what exercise could help me?
P.S. Happy New Year!
Hi Kim,
Happy new year to you too!
From my understanding, the actual metal implant should not physically block the internal rotation in the hip. If you had a lot more internal rotation prior the surgery, it is likely that the soft tissue around the hip joint has tightened up. This is usually related to a change in your walking pattern which is to be expected after a hip surgery.
Have you had the chance to have a read of this blog post: Exercises To Increase Hip Internal Rotation.
This blog post would be the best place to start to reclaim your internal rotation. Keep in mind – if you have any doubts with the exercises, it is best to consult with your hip surgeon. Go slow and gentle. Never force your hip into certain positions.
Mark
Mark,
Thank you for the wonderful resource.
I have just sent a donation. I know it’s not much but I still wanted to give something for all the help that you have given me.
Hi Maryann,
Thanks for the kind donation. Let me know if you have any questions.
Mark
Where are you located?
I stumbled across your website while looking for inspiration in rehab exercises. I am blown away! As practicing ATC for 15 years I am impressed with the advice given and accessibility you provide. It can be challenging expressing complex issues, but you have done an excellent job breaking it down in a way that’s easily understood. Keep up the good work!
Hey Mark,
Many thanks for your kind comment!
I hope that you find the blog helpful.
All the best.
Mark
Hi Mark
I saw your website two years ago and was really impressed. it’s very hard to apply this exercises by myself. I am suffering with severe lower back pain ever since I had my kids. I have been to chiropractors, Pt ETC. do you offer session over zoom? I would love to get some help
Hi Suzy,
Thanks for the comment!
Unfortunately – I don’t have a lot of time to offer online consultations at present.
Based on your reviews with PT and chiropractors, did they say exactly what the issue is?
Mark
Hi Mark,
It appears that your “Anterior Pelvic Shift” page is automatically redirecting to the “Anterior Pelvic Tilt” page, and I cannot access it for some reason?
Hey Edmond,
I need to re-do the anterior pelvic shift blog post so I have taken it down for a bit. Apologies for the inconvenience.
If you have an anterior pelvic shift with posterior pelvic tilt, this blog post can help with that: Sway Back Posture.
Mark
Hi Mark. Thanks for the website. Great info.
Have you ever dealt with anyone whose legs have collapsed while running due to pressure on a nerve? I have anterior pelvic tilt and slightly rounded upper back. I was running 50 / 60 miles a week until this happened to me last month.
I have been told piriformis could squeeze sciatic nerve – but I suspect poor posture has aggravated nerve. Unfortunately, there’s no clear information out there!
Hey Garry,
Yes – You can definitely get weakness in the legs from a compressed nerve.
If you suspect a tight piriformis is compressing the sciatica nerve, consider performing piriformis stretches on that side.
You may also benefit from checking out this blog post: Sciatic nerve exercises.
I also recommend getting assessed by a healthcare professional to specifically identify which nerve is compressed and the exact location of compression.
Mark
Hi Mark!
I’ve looked at your website a few times now and it’s already helped me immensely. I used to be a competitive strongman who never bothered to do enough of the prehab/rehab/corrective etc (go figure). I’ve kinda passed the point of aches stopping me from working out and moved into the aches affecting just everyday life now, which kinda sucks. I’ve gone to a couple of local physical therapists (not exactly for a short time, either) and neither one pointed out any of the stuff I found on your site about the hip hitch/twisted hips etc, which is what I started doing and what immediately started making me feel better. So, I just wondered if you by chance do any remote work with people. Thanks for an awesome website.
Hey Fred,
Thanks for leaving me a comment.
Unfortunately – I don’t work with patients remotely at the moment.
Was there something in particular you needed help with? I can try to help if you outline your issues here.
Thanks.
Mark
Hey there, Thanks for being on the Donate Page.
Feel free to ask me a question in the comment section and I’ll get back to you!
Mark