INERTIA: A Therapist's Thoughts

INERTIA - Archive

9/27/2010

Runmeter App

Yes, I'm an iPhone geek as one of my coworkers so affectionately called me the other day. That's fine, I'll admit it. But I'd call myself a borderline geek because I know there are millions out there 10-100x worse than me!

Let's face it though, there are some really great and useful applications that truly make that thing super-useful. I thought I'd share one that has health, fitness and training benefits. Probably my most favorite app is Runmeter by Abvio. Using GPS, this app keeps track of your distance, route, pace, elevation, splits, caloric expenditure and those are just some of the most useful training related functions.

The downside is that it has an addictive quality to it. Typical for anything related to the iPhone, right? If it keeps me somewhat addicted to running, I'll take it.

Posted 9:38 AM

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Time to get the upper extremities involved in the "Exercises I Love" series. We treat a lot of shoulder injuries in the Sports Medicine Center, so I want to make sure to include some of the exercises that I use a lot for these injuries also.

Prone Scapular Strengthening

Some call these “Y,” “I” and “T” exercises, and I understand that I am kind of cheating adding three exercises into one here, but they go together well and I usually give them out all at once. Most people do not address the posterior shoulder stabilizers with workouts, and combining that with poor posture, leads to weakness around the shoulder blade. I hate to say all, but I’m pretty sure that all of my patients with shoulder issues get these exercises (or some variation) as part of their home program.

Prone Extension

Lie on stomach with involved arm hanging off the table. Set shoulder blades back and hold position. In a thumb-up position, slowly raise your arm behind you to table height keeping your elbow straight.

Prone Shoulder Abduction

Lie on stomach with the involved arm hanging off the table. Keeping the elbow straight, pull the shoulder blades back and hold. In a thumb-out position, slowly lift arm sideways to table height and maintain the retracted position as you return to the starting position.

Prone Shoulder Flexion

Lie on stomach with the involved arm hanging off the table. Keeping the elbow straight, pull the shoulder blades backward and hold. Slowly lift arm forward to table height and maintain the retracted position as you return to the starting position.