Sunday, November 25, 2012

10 Strategies Promoting Physical Recovery for Optimal Athletic Performance

10 Strategies Promoting Physical Recovery for Optimal Athletic Performance

To promote optimal athletic performance, and train at high intensity, the athlete must rely on physical recovery strategies+
. As an athlete you must be prepared to train and perform, day in, day out. To ensure the body can respond to high intensity performance, the athlete must practice physical recovery techniques. This requires discipline, practice and attention to your body. You are not only recovering from practice, or competition, but the daily demand of work, school and home life. These strategies are used as a guide that will allow you to perform at your optimal physical and mental ability. A rested body and mind is essential for the health and well-being of the athlete.

Practice these strategies for optimal athletic performance as you would your technique, training program, or healthy training table.

10 Strategies Promoting Physical Recovery

  • Maintain Proper Hydration

    • Drink plenty of water before, during and after practice and competition.
    • Fluid loss of  > 1% of total body weight can be associated with an elevation in core body temperature during exercise.
    • For every pound of fluid lost during practice/game, 24 ounces of fluid is required to restore body hydration.
    • Refer to Hydration Guidelines

  • Replenish your carbohydrate stores

    • Carbohydrates are a primary energy nutrient, and provide fuel for the working body.
    • Include 3.5 to 4.5 carbs per pound of body weight (8-10 g/kg of body weight).
    • Good sources: raisins, bagel, whole wheat bread, rice, pasta, bananas and dried fruit
    • It is important to choose foods that have high nutrient density for health.

  • Maintain lean body mass (muscle tissue) by replenishing protein stores

    • Exercising muscle must be rebuilt to maintain strength.
    • Athletes should consume about 1.5 g/kg body weight.
    • Choose lean protein sources: Skim milk, fat free cheese, yogurt from skim, 95% lean ground beef/turkey, white meat tuna, non-fried fish(salmon), beans and peas, soy milk isolates, whey isolate, and protein bars.

  • Allow adequate cool-down from training

    • Low intensity exercise for 10 minutes after training session, or competition.
    • Jog, Stationary bike, brisk walk.

  • Stretch after each workout, or competition

    • Perform easy mat exercises, or stretching routine.
    • Perform stretch routine in morning and/or evening for 10 minutes.
    • Interrupt prolonged sessions of sitting while at computer or desk with 3-5 minutes of light stretching.

  • Maintain good posture when sitting at desk, computer and home

    • Poor sitting posture increases tightness and will cause fatigue of muscles and soft tissue.
    • Avoid slumping in a flexed posture when sitting. This increases stress on spinal structures.
    • Postural Relief Measures:
    • Take short, 2-3 minute stretch breaks after sitting for >45 minutes.
    • This allows blood to circulate and changes the loads on joints and soft tissues of the body.

  • Take a 10 minute meditation break

    Meditative Break
    • Relax on the floor with your legs elevated on a foot stool, or just flat on the floor.
    • Perform slow breathing. In through the nose and out through the lips.
    • The abdomen should rise and fall slowly. 
    • Focus your thoughts on your breath.
    • References:

  • Get adequate sleep

    • As an athlete you need your sleep.
    • Optimal sleep is considered 8 to 9 hours.
    • Too much sleep, or not enough effects your mental capacity, physical recovery, and can be the sign of overtraining.

  • Use an ice pack, or a cool body soak
    • Cold is beneficial for muscle recovery.
    • Cold is also an anti-inflammatory, reducing swelling and the accumulation of lactic acid.
    • Walking in a cool pool, or sitting in a cool bath for 10 minutes is good for rejuvenating a fatigued, or sore body. A cool shower can also be used.

     Ice Bath for Recovery

  • Listen to your body

    • If aches and pains persist, or you are feeling particularly fatigued, consult a sports medicine professional(medical doctor, athletic trainer or physical therapist).
    • Do not let minor injuries become serious, threatening your ability to perform at an optimal level of performance.

Complete this Survey

My GamePlan for Success:Goals Worksheet

These 10 Strategies of Physical Recovery for Optimal Athletic Performance are intended as a guideline. Practicing these strategies will help promote healthy training habits, prevent overtraining and maximize performance goals on the athletic field.


Saturday, November 10, 2012

A Guide to Good Posture

A Guide to Good Posture

This is a great guide to good posture. There is one important suggestion that I must add. That is to become more attentive to how you feel during the day. Remember that fatigue will sneak up on you at work, around the home, or driving around town. When muscles fatigue and you do not provide some postural relief, the muscles will become painful. It is recommended that postural relief, fatigue avoidance exercises be performed throughout the day, even before fatigue is experienced.


Thursday, November 8, 2012

Stop Back and Neck Pain: Postural Relief Fatigue Avoidance

Postural Relief and Fatigue Avoidance: Stop Back and Neck Pain

Most Back and Neck Injuries are not the result of a single event.

Back and Neck pain can be caused by sudden onset. This may be related to an acute injury. Sudden onset injuries are caused by trauma that may be related to a fall, motor vehicle accident, or quick positional change, such as a quarterback being blind-sided by a defensive end. This is often referred to as a whiplash mechanism of injury. These injuries can be serious, and for the most part, unavoidable.
Sanchez Blind-Side

Back and Neck Pain is the result of...

  • Poor Posture: Postural stress is accumulative in nature. This is the result of sustained positional changes of the neck and back. Often related to forward head position, or a rounded back, stress can result in overuse of muscles, chronic compression of discs or joints.
      Forward Head Posture
    • Incorrect Body Mechanics: Poor body mechanics are related to the incorrect manner in which you perform a specific task. This can be related to poor static postures, such as sitting, or poor dynamic postures, such as lifting. These injuries can cause repetitive trauma, or repetitive trauma. Lifting boxes at work on a repeated basis, or a one time lift of a box in the garage at home, can place undue stress on spinal structures and muscles resulting in injury. Poor mechanics can also be referred to as poor technique. This is often seen in the weight training room. Young athletes performing Squats can place unusual stress on spinal structures that are likely to be injured in the maturing bone.  Whether you are lifting a piece of paper, or a heavy weight, proper body mechanics must be emphasized.
    • Loss of Flexibility: Loss of joint mobility can normal mobility and muscle imbalances. This may be related to increased skeletal growth in the young athlete, maintaining sustained postures at the computer, or inattention maintenance of normal mobility of the extremities through decreased activity. When it comes time to move, and normal mobility is not present, injury can occur to soft tissue or spinal structures.

    • Stressful Living and Work Habits: Stressful habits, whether at work, home or on the playing field, are often related to decreased rest and recovery. The manner in which you perform or engage in an activity can result in fatigue. This fatigue may be physical, mental or emotional. If we do not provide adequate relief from stressful activity, fatigue may result, causing increased activity of an already tired body and mind resulting in injury, or increased perception of pain.

    ... A slothful body suffers the distress of deprivation - Hans Selye

    • Poor Sleeping Positions: The posture that we maintain during our sleep is important for recovering your body from postures, physical exertion, and mental activity that we engage on a daily basis. If we are to spend the day with the neck craned forward in poor posture, and choose to sleep with pillows propping our head forward in a flexed position through the night the muscles will become tight on the front of out neck, and the joints of the neck will become stiff and unable to sustain an upright posture.
    • Decline of Physical Fitness: Maintaining your health through physical fitness is the foundation of injury prevention. Specifically, if your muscles are conditioned to sustain physical activity, fatigue is avoided. Exercise improves physical function through improved cardiovascular health and by delivering oxygenated blood to working muscles. Strength training promotes increased capacity to perform work tasks and lean body mass. Leg strength and core stability, when combined with proper lifting technique, promotes the prevention of back and neck injury.

    What You can do to STOP Back Pain and Neck Pain

    You have control over Back and Neck Pain. The most effective action is to relieve the postural stress that accumulates with your daily activity. By relieving postural stress you begin to avoid the exaggeration of fatigue on muscles and soft tissue, joints and potential nerve and vascular structures.

    Postural Stress Fatigue Avoidance

    This schematic of the progression of postural stress, pain and injury demonstrates the effect of static positions on the musculoskeletal and neurovascular structures that ultimately lead to Cumulative Trauma Disorders(CTD's). The ability to Stop the progression of postural stress and fatigue is to be proactive in the Relief and Avoidance strategies you can employ through the day. If you wait until pain occurs, it is more difficult to unwind the effects postural stress has on muscular and support tissue, such as, fatigue, tension, decreased blood flow and compensation patterns of adjacent structures. For example, if the rotator cuff muscles fatigue in the shoulder due to sustained elevation(computer mouse), the upper trapezius muscle that connects the shoulder blade to the back of the head can overcompensate. The result is increased upper trap pain and headaches related to activation of trigger points.

    If You Keep Working a Fatigued Muscle, It Will Start Screaming at You.

    - Randy Bauer, Physical Therapist

    Postural Relief and Fatigue Avoidance

    The effect of a sedentary lifestyle, disuse and poor posture are weakness and fatigue of muscles with work. This also includes a sedentary job. It has been shown that working all day in a seated, sedentary position has a negative impact on back and neck related pain, and on your health. 
    Providing postural relief measures is the best choice for the proactive approach to stop Back and Neck Pain before it arises. When fatigued muscles are asked to continually work they can become painful. The goal then is Fatigue Avoidance through Postural Relief Strategies before pain occurs.

    Here are 5 Postural Relief Strategies You can practice for Fatigue Avoidance, and Stopping Back and Neck Pain before it rears It's ugly head.

    • Take periodic microbreaks from sustained seated postures for 1-2 minutes on an hourly basis throughout your work day. For someone that already has significant back and neck pain directly related to sitting You may want to stand every 20-30 minutes. Another excellent recommendation is to use a Sit Stand Option chair such as the Salli MultiAdjuster Ergonomic Saddle Seat, and the Bambach Saddle Chair(below). These chairs provide excellent postural support for normal spinal alignment, a sit stand option, and correct sitting ergonomics at your work station, at home, or in the office.

    Bambach Saddle Chair

    • Perform upper back, neck and shoulder range of motion stretches for relief of working postures. See the video below: RBauerPT Channel.

    • Perform lower back, hip and lower extremity range of motion stretches for relief of sustained sitting postures.This may include standing from a seated posture, placing both hands on your hips and leaning backwards, lightly stretching the low back.
    • During your lunch or break take a short walk. This may only be for 5-10 minutes, but that is okay. During your walk take some deep breaths; inhale through the nose, exhale through pursed lips. Also reach your hands overhead, and behind your back(clasping your hands at your low back). Walking has many health benefits, and is a great way to restore the mind and body.

    In every walk with nature one receives far more than he seeks. 

    - John Muir (1838-1914)

      • Take a short meditative break a couple times a day. This will help relieve eye strain, provide a relaxation effect, and improve your focus. Try pushing yourself away from your desk, sit in a supported position. 
        • Stop Neck and Back Pain, attention to Postural Relief and Fatigue Avoidance must be practiced on a daily basis. With practice and careful attention to how you use your body in static and dynamic postures, repetitive or acute stress can be prevented. Developing the habits of physical exercise, and mental and physical recovery techniques, will promote a Healthy You. 
      To Stop Neck and Back Pain, attention to Postural Relief and Fatigue Avoidance must be practiced on a daily basis. With practice and careful attention to how you use your body in static and dynamic postures, repetitive or acute stress can be prevented. Developing the habits of physical exercise, and mental and physical recovery techniques, will promote a Healthy You.

      Wednesday, October 24, 2012

      Shifting Your Wellness: Why Do You Want Wellness?

      Shifting Your Wellness

      Why do You want Change?

      Shifting Your Wellness begins with understanding what is important to You. Why do You want Wellness? This is a question that will fuel Your pursuits toward greater Well-Being. Answering the question: Why do I want to be WELL helps establish direction and is the foundation to developing Your Wellness Vision.

      To better develop this Wellness Vision that will lead You to more profound changes in areas of Your Wellness let's begin with defining Wellness. As you proceed through the +SlideShare  below You will better define Wellness, and more importantly, better define Why Wellness is important to You.

      Wellness Shift: Wellness Defined First Steps to Balanced Change from Bauer Physical Therapy

      The primary areas of Wellness encompass the physical, mental, emotional and spiritual areas of Your Self. It also includes Your social and environmental aspects of Your life. Being Well may allow You to be more productive at work and home, and perform activities that you enjoy with others, or Yourself. It may be overcoming an injury or health condition that would otherwise make you more dependent on Your loved ones. It may be taking a more active approach in your health by eating better, finding time to rest and reducing Your stress. It may be Shifting Your Health by monitoring various health indexes like Your blood pressure, steps in a day, or wearing a heart rate monitor while exercising.

      I hope this provides some impetus to a Shift in Your Wellness. Most importantly, I hope the question; Why Do You Want Wellness? is answered. If there is any way I can help in Your Wellness Pursuits complete the following survey and I will get back to You with additional information regarding Your Wellness.

      Thursday, October 4, 2012

      You Are Not Alone in Your Quest for Wellness

      Visit BWell@BauerPT  Like and Share  

      Source: via Randall on Pinterest

      Source: via Randall on Pinterest

      Charge Your Spiritual Capacity by Following Your Passion

      Source: via Randall on Pinterest

      You Are Not Alone in Your Quest for Wellness

      Never Stop Learning New Ways to Wellness

      • Eat Well
      • Be Fit

        Complete the Wellness Survey Below to Learn More

        Lean Wellness Start-Up (Wellness Survey)

        What is Your Health Quest?

        Monday, July 23, 2012

        Core Strengthening for Baseball: ProBell and SmartBell

        Core Strengthening for Baseball: ProBell and SmartBell Applications

        Developing core strength and endurance is the foundation of baseball fitness. Implementing a core stabilization program improves performance and prevents injuries. This Core Strengthening for Baseball Program is an overview of the application of the ProBell and SmartBell. At Bauer Physical Therapy we use these tools extensively in our rehabilitation and sports performance programs.

        If you have questions regarding the ProBell and SmartBell applications with Baseball Training and Core Strengthening please contact Randy Bauer at Bauer Physical Therapy, Laguna Hills, CA.

        If you choose to purchase online at use the Coupon CodeRBPT (10% off).

        Sunday, July 22, 2012

        Get a Quickie with Exercise

        There is much to be said about "Getting a Quickie" when it comes to exercise. Getting a quick dose of exercise can have significant benefits to your CardioRespiratory Fitness (CRF).
        • Increasing CRF at high to moderate levels must be performed for at least 10 minutes.
        • Increasing CRF can reduce mortality and morbidity.
        High Intensity Interval Training provides a short, effective training approach for "Getting a Quickie Dose of Exercise".  Check out the great infographic on HIIT.

        The Complete Guide to Interval Training
        High Intensity Interval Training
        More Health and Fitness News & Tips at Greatist.

        Sunday, July 15, 2012

        Teens and ACL tears

         Year-Round Sports: Teens and ACL Tears

        Year-round sports increase the incidence of athletic injuries. Sports like soccer are played year-round. The high exposure rate to practice and competition increases the exposure to injury, namely, Anterior Cruciate Ligament (ACL) tears of the knee. To reduce the incidence of injury the athlete must adequately train and recover the body; better preparing for the upcoming season, or competitive demand of the sport.

        Youth sports has increased seasons making many sports a year round commitment. Youth soccer has a highly competitive Club season that is immediately followed by the high school season. This results in increased exposure to injury, and little time to adequately rest, recover and prepare for the upcoming season. Specific sports conditioning is a must for injury prevention

        The year-round cycle of sports training must include a periodized strength and conditioning program. This periodized program addresses off-season, pre-season and in-season training guidelines. The sport-specific periodized program schedules varied training intensities for improved fitness in areas of strength, speed and endurance, power, agility and core conditioning.

        Preparing the Joint to Dynamic Loading: Hopping

        Preparation of the athlete for return to play following ACL injury requires simulating loads to the joint that will be experienced in specific-sport. Running, change of direction and acceleration and deceleration place increase joint stress on the knee. Progressive resistive strengthening and single and double leg hops are performed to meet the dynamic nature of the activity(soccer, football, basketball), with careful inspection of the athletes' ability to control the joint forces. Specifically, the athlete must be able to control the valgus(adduction) stress of the activity, in this case hopping.

        A year-round Sports Conditioning Program that is periodized to address the individual, and the ebb and flow of the competitive season, is essential for maintaining high level performance and health in the young athlete.

        Athlete Game Plan for Success
        Click here to take survey 

        Check out this link for more information:

        Teens & ACL tears: More year-round sports lead to injuries - WNEM TV 5

        Monday, July 9, 2012

        How to Never Grow Old

        Science-Based and Secrets for Never Growing Old

        Learn more about what You can do to promote your health, age well and create a positive mind-set
        for the natural process of "growing" old. There are many scientific-based secrets to combat the effects
        aging has on Your body and mind.
        • The Brain
        • The Heart
        • The Lungs
        • The DNA 
        • The Bones
        Read More:

        How to Never Grow Old

        Monday, June 11, 2012

        Hear Rate Variability as Marker for Athlete Health

        Heart Rate Variability(HRV)

        BauerPT Portal to Health, Wellness and Fitness

          A great explanation of heart rate variability as a index for the autonomic nervous system, heart function and health marker. A healthy nervous system is required for good heart function and good health.

        Sunday, April 8, 2012

        GamePlan for Success: Training for Speed

        Speed Training

        Speed training should be accomplished in short and all out effort (>95%). If your effort is not near maximal, you will not be training efficiently. Speed training requires the duration of 3-6 seconds. This window of time is where your neuromuscular system will most efficiently make changes that will result in speed development. It is important that if you are training for speed rest intervals must be provided to allow for recovery. The appropriate recovery time is at least for every 1 second of work there is at least 1 minute of rest. An example, sprint 3 secs. and rest 3 minutes. To train appropriately for speed, fatigue should not be a limiting factor. Speed is a complete neuromuscular activity, and utilizes the Alactic Energy System. Therefore, no lactic acid is produced.
        Speed Training

        Speed Testing

        Testing  acceleration and speed should be performed within 6 to 7 seconds of duration. This requires all out effort.
        • Acceleration is the period of time it takes to achieve full speed - 10-20 meters.
        Acceleration to reach max speed takes 10 to 20 meters in the youth athlete. Speed must be assessed after the athlete is able to accelerate to top speed. Maximum speed, therefore, will occur in a window 20 to 30 meters after the first 10 to 20 meters. This is referred to as a Fly Zone. The athlete must be in a non-fatigued state when testing for speed and acceleration.
        • Measure top end speed in a 20-30 meter window after an initial 10-20 meter acceleration zone.
        • Using a 10 meter acceleration and a 30 meter speed zone that is timed will require a full 40 meters.
        • If the athlete runs the 30 meters in 3.6 seconds the speed is determined by dividing 30 meters/3.6 seconds, and will provide top end speed of 8.33m/sec.
        With this information it is recommended that when training for acceleration a 10 to 20 meter distance can be utilized. When training for speed use a short, 10-20 meter acceleration zone to reach top end speed. Using a 30 meter zone the athlete must maintain speeds of 3.6 to 3.8 secs. for maximal benefit of speed training. This would be performing at >95% of maximal effort. This will maximize neuromuscular gains. When speeds exceed 3.8 secs. neuromuscular fatigue sets in and quality of training for speed decreases.

        Watch the slide presentation to learn more about Dynamic Warm-Up for Speed Training.

        Speed Training Dynamic Warm Up  Game Plan for Success: Athletic Training and WellnessGoals Worksheet


        Saturday, April 7, 2012

        Youth Baseball Injuries can be Prevented with Preparation

        Common Injuries and Causes Related to Youth Baseball Injuries

        Part I

        The most common area of pain complaints in the young baseball player is the elbow. The shoulder is also a common site of injury. Several risk factors are associated with increased risk of injury in the youth baseball athlete:
        1. Age: the young athlete is susceptible to injury due to the development of the musculoskeletal  system. The growth plates located at the ends of upper arm, at the elbow and shoulder, are common sites of potential injury.
        2. Level of Competition: as the young athlete increases their level of play so does the demand on the maturing arm in the throwing athlete. Increased competition places demands due to frequency of throwing, throwing distances and intensity of play.
        3. Number of pitches in a season: as the level of play increases the repetition of throwing increases. The young pitcher places increased demands on the soft tissue of the elbow and shoulder if adequate rest intervals are not allowed to take place.
        4. Fatigue: inadequate rest causes fatigue, and if the body is not prepared with proper technique, physical preparation(strength and endurance), and control of pitches thrown, the shoulder and elbow are at greater risk of injury.
        Breaking pitches(junk) and high pitch count are associated with elbow and shoulder pain in 9-14 year baseball players. While muscle soreness can be expected in throwing sports, joint pain should never be accepted as normal.

        Elbow Anatomy

        Most Common Injuries

        Little League Elbow:

        Avulsion of the ossification center of the medial(inside) elbow. Accompanied by pain, limited motion, swelling and possibly a popping sensation

        Little League Shoulder:

        Involves injury of the proximal(shoulder bone) humeral growth plate(epiphysis). Pain is experienced over the front and lateral aspect of the shoulder. The ability to move the arm may be limited, as well as strength.

        Osteochondritis Dissecans:

        Shoulder Anatomy
        Compression lesion of the articular cartilage in the lateral(outside) elbow. There may be associated loss of extension(straightening) of the elbow. This may be more career threatening.

        Rotator Cuff Strain:

        Overuse of the stabilizing soft tissue at the shoulder(glenohumeral joint) is a common injury in overhead, throwing sports such as baseball. The muscle-tendon cuff attaches at the upper most end of the shoulder. The muscle can be injured as a result of repetitive strain. Pain and weakness is commonly present with throwing and lifting movements.

        The initial management of shoulder or elbow pain includes rest and pain control. Decreasing pain is best managed with control of pain and inflammation. This includes rest and activity modification and application of cold packs 2-3 times per day to decrease inflammation.
        If pain does not decrease, and range of motion of the shoulder and elbow remain painful and limited, it is recommended that a Medical Professional(Medical Doctor or Physical Therapist) evaluate the injury before return to play. Continued play with pain and weakness can lead to career threatening issues.

        In Part II of the Youth Baseball Injuries can be Prevented with Preparation I will discuss specific exercises and drills that can be included as a strength and conditioning program for the youth baseball athlete.

        See specifics related to long toss baseball throwing programs to increase arm strength, and understand the implications of starting a long toss throwing program.

        Shop SKLZ Baseball Training Aids

        Concussion Education for Parents and Kids

        Concussion Education for Parents and Kids
        Managing concussions begins with education. Watching this video brings more light to the serious consequences of head trauma. Athletes of all ages are at risk of experiencing some type of head trauma during their participation is sports. Athletes that are competing in contact sports are at higher risk of head injury. Being able to identify that causes, symptoms and signs of a concussion will help in providing proper care. If proper care is not provided long term health can be compromised, and the potential for death exists.
        Preventing and managing concussions begins with education.

        Sunday, March 18, 2012

        Medical App: Shoulder Pro III Anatomy App

        Shoulder Pro III one of the most advanced anatomy apps available

         This app provides a variety of detail and multi-layered views of
        the shoulder anatomy. A great clinician and patient education tool.

        The Shoulder Pro III has views of the neuroanatomy, musculature, skeletal and vasucular system of the shoulder.

        The Shoulder Pro III is a must for health professionals as a learning and educational resource. It would be a great addition to providing educational information to patients in a physical therapy and orthopedic/sports medicine setting.

        Monday, March 12, 2012

        Ankle Injuries: Treatment and Prevention for the Soccer Athlete

        Ankle Injuries: Treatment and Prevention for the Soccer Athlete

        Ankle injuries are one of the most common injuries in soccer . The lateral (outside) ankle sprain is the most common site of ankle injury. This injury can range from grade I, mild sprains, to grade III, complete ruptures. There are three ligaments of the lateral ankle. These ligaments can be partially or completely involved with an ankle sprain, dictating the severity of ankle sprain.
        The most important point in recovering from an ankle sprain is early management of the injury. This includes medical examination and diagnosis, protection of the injury for healing, and physical therapy for restoration of function, and return to play. Recurring injuries to the ankle are often experienced when management of injury is incomplete. The choice of ankle brace for adequate protection during the return to play phase of an ankle injury is an important consideration. I highly recommend the ASO Ankle Brace. – Extremity Braces, Therapy Products & Accessories! Click here!

        Performing balance activities helps to restore the ankle joint's responsiveness to change of position. Position sense of the ankle can be impaired by sustained immobility, swelling and pain. A recommended addition to training the ankle for return to sport and prevention of ankle injuries is the use of the Dynamic Disc Pillow for challenging the joint position sense of the structures about the ankle.

        Thursday, February 23, 2012

        What is the Single Thing You Can do For Your Health?

        Managing a Pain in the Neck

        Managing a pain in the neck requires a few basic, yet important concepts. Adam Babitts, a physical therapy intern at Bauer Physical Therapy (Laguna Hills,CA), provides some suggestions that will
        help manage that "pain in the neck". Simple exercises that can help relieve postural stress, fatigue and the onset of pain that you may experience.


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