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Downtown Fitness Editor and Gotham Gym NYC trainer, Kirk Myers demonstrates the Active Hamstring Stretch and Sciatic Nerve Oscillation.

My good friend and colleague, Steve Horney began his clinical practice in 2005 and specializes in the assessment and treatment of athletes with the ultimate goal of helping them become pain free and less susceptible to injury in the future. He works with each of his patients to help them understand the root cause of their pain, which in the spine often results from improper positioning while at rest – such as stressful body ergonomics at a workstation or poor sleeping postures and improper muscle imbalance in the extremities. Working with patients one-on-one, Steve provides personalized techniques to correct these problems, helping them to live beyond their injury.

Here he shares some key strategies for battling office aches and pains.

—Kirk Myers, Health & Fitness Editor, DOWNTOWN Magazine NYC

For most of the workforce sitting behind a desk takes up most of the day and can cause quite a few physical impairments that take their toll on the body. The best defense for lower back, neck, and the shoulder pain that commonly results is prevention so in addition to having a good ergonomic set up here are the Top Three exercises that combat poor sitting posture:

  1. The Chin Lift and Tuck: Stand up against a wall with your shoulder blades touching it along with the back of your head. Gently place 2 fingers on your upper lip and slowly and without causing any pain tuck your chin and slide your head up against the wall. Start with five repetitions of two-second holds once a day and work your way up to 10 repetitions with 10 seconds hold for two sets, two times a day.
  2. The Pec Stretch: Stand in a doorway and put your arms straight out with your elbows bent so your forearms rest on the doorway. Step one foot forward (while you tighten your stomach) and gently move your body as a unit forward so you feel a stretch across your chest. This stretch is valid anywhere between 60 degrees of elevation and 120-degrees, so play with the angle in order to feel it most in the pectorals and least in the shoulders. Be careful not to stick your head out too far and if you do put it back in neutral with a simple chin tuck (see exercise 1). Start with two-times of 15 seconds and work your way up to 3 x 30 seconds daily.
  3. Active Hamstring Stretch and Sciatic Nerve Oscillation: Lay on your back with your one leg straight and the other thigh bent to90 degrees (pointing straight up to the sky). Place both hands on the back of your knee to support the leg and gently and slowly straighten the knee till you feel a stretch in the back of the leg. Next flex the foot back towards your shin to increase the stretch.  Slowly release the stretch by relaxing the foot and THEN allowing the leg to return to it’s original position.  Start with two sets of five repetitions for each leg, and work up to 2 sets of 10 repetitions twice a day.—Steve Horney

IMG_3530—DOWNTOWN Magazine’s Health and Fitness Editor, Kirk Myers, is also a personal trainer at the Gotham Gym, NYC.

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If you’d like to learn more about Tribeca’s Gotham Gym, NYC, or to sign up for a membership, go to: www.gothamgymnyc.com

For more information about Steve Horney, please visit: http://kirkfitness.com/stephen-horney.html

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