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Posted on March 08, 2017
Steve Horney (yes, yes…that’s his real last name!) was a multi-sport athlete in high school. When he suffered a typical sprained ankle in his sophomore year, he realized he wanted to be able to figure out—and fix!—issues like that himself and for other players, too. His athletic trainer gave him the best advice he’d ever receive: Go to school and become a physical therapist.
Fortunately for his clients, he followed through and began practicing at the young age of 23. Starting out treating double-booking clients, he was able to see the multiple diagnoses and hone his craft. Now a seasoned and sought-after expert, he treats NYC athletes and enthusiasts not only as a sole practitioner, but also through his new group of diverse practitioners at Integrated Health Sciences. Read on for his helpful advice:
SBS: What is your specific approach to PT?
Steve Horney: I am, personally, a manual PT. That means I went after school, on my own time, to learn how to be better with my hands, mobilize joints, thrust manipulate and access trigger points. I chose to emphasize thrust manipulation (popping or clicking joints at low amplitude and high velocity to elicit a neurophysiological cascade) because when I was younger, I went to a chiropractor who did it. I found it so beneficial. Then, when I got my first job, the man I was replacing was a living legend. He explained the path I should follow…and I did.
By Nick English - November 25, 2016
“One way to remedy common problems is to vary the grip diameter by wrapping the bar,” says Steve Horney, DPT, CSCSC a physical therapist based in New York City. “That modifies the place of stress on the common origin of the flexor group.”
To warm up and lower the risk of injury, Horney recommends soft tissue work, like rolling a lacrosse ball, on the forearm, biceps and lats. Training the wrist flexors and extensors both eccentrically and concentrically is also a good way to prepare the area. He likes using a rubber bar to train the wrist extensors, as shown in the video below.
EXERCISES TO BEAT BACK OFFICE ACHES AND PAINS
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:
- 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.
- 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.
- 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.
Dan "Nitro" Clark here. This weeks "Nitro's Friday 5" is all about recovery. We smash, bash, crash and abuse our bodies - now it's time for a few quick tips on recovery.
* Lacrosse Balls - These little inexpensive buggers are an essential deep tissue, trigger point recovery tool. I keep one in my office, house, car and in my luggage. Here is a simple video of how to use lacrosse balls for your lower back from Caroline Jordan. Special thanks for San Antonio based Physical therapist Steve Horney for sending over 2 dozen engraved Horney balls from his Integrated Health Sciences practice.