Of all the things to worry about during a pandemic, wearing a mask shouldn’t be one of them. Found to be an easy way to help stop the spread, it is an essential component in our ongoing combat to eradicate the virus. Unfortunately, some people are experiencing issues with everyday mask wear: recent studies have found a correlation between masks and neck pain. In Marisa Dellatto’s article for The New York Post, “Wearing your mask wrong can cause neck pain,” she interviewed our very own Ninia Agustin, PT, DPT and Clinical Director of our Times Square – Center for the Performing Arts clinic, to get her clinical insight.

According to Marisa’s research, “The American Chiropractic Association has observed a connection between people spending long periods of the day in masks, and increases in jaw pain, neck stiffness, eye tension, upper back pain and headaches.” The correlation comes from masks, specifically ones that don’t fit well, causing people to shift their bodies and hold onto stiff positions in order to be able to see—some masks have been reported to get in the way of one’s field of vision, hence the irregular body contortions and sudden need to hold muscles in an uncomfortable manner.

Ninia agrees that though masks may not be a direct cause, they can definitely be a contributing factor: “Impediment of the peripheral vision is a real thing…I can’t just look down with my eyes; I have to look down with my head and neck.” Doing this often, say, when reading text messages with your neck out of alignment for a good period of time, will cause pain in that area.

Seeing as masks are still required by law in most places, there needs to be a resolution found while wearing them. A good first step is to find a mask that fits you well. “The CDC advises that good-fitting masks will not have gaps on the sides of the face or the nose, and will have ear loops that allow the mask to sit comfortably close to the face. The ACA said that it shouldn’t drastically impede your field of vision, either,” writes Marisa. Her recommendation? “Test out a few different masks and look side to side and around to make sure you can see, noting if you’re changing your body position to compensate.”

Ninia recommends moving around as much as possible to combat the pain: “The more you move your neck, the better off you’re going to be. Posture isn’t static, it’s dynamic. Whenever you’re working or on the phone, be mindful of moving every hour, minimum.” Quick neck stretches, shoulder rolls, and a side neck stretch will also help alleviate discomfort.  “Put your arm behind you. Take your other arm, wrap it around your head and gently pull toward one side,” Ninia advises.

Another coronavirus-related issue that could be causing neck pain? An improper desk set up. Sitting at a desk for long periods of time could cause stain. Setting up your desk is optimal for prolonged sessions. (Psst: we got you covered—check out our Ergonomics webinar for information on how to get your work station properly set up!)

If all else fails and your discomfort/pain persists, you’re experiencing numbness or tingling, or severe headaches, Ninia recommends visiting a doctor or a physical therapist ASAP.

Thanks to Ninia for providing such insightful information! You can read Marisa’s entire article on the NY Post website!

The new year is here, and so are many new year resolution goals! Statista.com reports that of all US participants who said they were making one or several new year resolutions, 44 percent wanted to exercise more. We’re making it even easier for you by providing you ways to work out at home! Christopher Churchill, PT, DPT, CSCS, physical therapist at our Murray Hill location, created this easy-to-follow guide to help you out. You don’t need fancy equipment to exercise, just grab some household items and get to work!

Save this guide to your phone or laptop—download it here!

Tennis/Lacrosse Balls

Use:

• Can be used to loosen up muscles
• Two ways to make a peanut massage ball:
  • Place two tennis balls next to each other, tape together
  • Place two balls into a sock and tie sock off at end

Exercise examples:

• Roll out muscles of upper back and neck

Rolling Pin

Use:

• Can be used to roll out muscles, similar to a foam roller

Exercise examples:

• Roll out calf
• Roll out quad
• Roll out hamstring

Belt/towel

Use:

• Can be used for stretching

Exercise examples:

• Hamstring stretch
• Calf stretch
• Quad stretch

Socks/small towel

Use:

• Can be used as a replacement for a slider during strengthening exercises
• Place towel or wear sock on slick surface (ex: hardwood floor)

Exercise examples:

• Lunges (reverse, lateral, curtsy)
• Hamstring curls
• Core exercise (mountain climbers)

Soup cans/water bottles

Use:

• Can be used as a replacement for small weights in strengthening exercises

Exercise examples:

• Shoulder raises
• Shoulder press
• Bicep curls

Backpack

Use:

• Can be used to replace kettlebell or dumbbell in strengthening exercises
• Fill with objects from home and approximate the total weight

Exercise examples:

• Kettlebell swings
• Squats
• Deadlifts

Bed sheet

Use:

• Can be used to replace a TRX system for strengthening exercises
• Fold bed sheet 3-4x, tie bed sheet to form knot in the middle, place knot over door and close door

Exercise examples:

• Squats (Double leg, single leg)
• Rows
• Ts and Ys

Textbooks

Use:

• Can be used as a step for strengthening exercises

Exercise examples:

• Step ups
• Step downs

Pillow

Use:

• Can be used to make balance exercises more difficult

Exercise examples:

• Single leg balance for time
• Single leg cone taps
• Single leg deadlifts

A foam roller can be used for more than just rolling! An affordable home exercise tool, a foam roller can help you increase mobility, build strength and get rid of those pesky knots. Try out these exercises, organized by Zach Shampain, PT, DPT, and Victor Guevara, PT, DPT, to your routine!

1. Sidelying IT Band Foam Roll Mobilization

REPS: 10              HOLD: 30 SEC – 1 MIN               DAILY: 1               WEEKLY: 7

Setup

Begin lying on your side with your hip resting on a foam roll, your upper leg crossed in front of the other, and that foot resting on the ground.

Movement

Slowly roll the side of your leg up and down the foam roll. Don’t roll past your knee.

Tip

Make sure to keep your back straight throughout the exercise.

2. Quadriceps Mobilization with Foam Roll

REPS: 10              HOLD: 30 SEC – 1 MIN               DAILY: 1               WEEKLY: 7

Setup

Begin by lying on your stomach with a foam roller under your upper thigh. Your elbows should be supporting your body, and your other leg can be resting on the ground.

Movement

Now very slowly roll your leg back and forth over the foam roller.

Tip

Make sure to keep your back straight during the exercise.

3. Calf Mobilization with Foam Roll

REPS: 10              HOLD: 30 SEC – 1 MIN               DAILY: 1               WEEKLY: 7

Setup

Begin sitting upright with one leg bent, your other leg straight, and a foam roller under your calf.

Movement

Push yourself off the ground with your arms and slowly roll your calf back and forth over the foam roller.

Tip

Make sure to keep your movements slow and controlled.

4. Supine Chest Stretch on Foam Roll

SETS: 3  HOLD: 30 SEC     DAILY: 1               WEEKLY: 7

Setup

Begin lying with your knees bent and a foam roll positioned vertically along the middle of your back, hands resting on your stomach.

Movement

Slowly move your arms straight out to your sides, then return to the starting position and repeat.

Tip

Make sure your back is laying flat against the foam roll.

5. Snow Angels on Foam Roll

REPS: 10              SETS: 3  DAILY: 1               WEEKLY: 7

Setup

Begin lying with a foam roll vertically along the middle of your back, knees bent, and your arms resting on the ground.

Movement

Spread your arms straight out to your sides, then up overhead, as if you were making a snow angel, then bring them back down to your sides, and repeat. Your fingertips should stay in contact with the ground.

Tip

Make sure not to arch your back as you raise your arms overhead.

Want to learn more about the benefits of foam rolling? Check out our online educational webinar:

Caitlin Selva, PT, DPT, RYT, will flow with you through a 30-minute yoga class, helping you relax your mind and awaken your body through an invigorating sequence. Don’t miss out!

Watch The Video Below:

Missed a workout? Visit our Youtube channel  for more exercises, workouts, and advice from your expert PTs and OTs!

Emma Codman, PT, DPT, hosts this Pilates-Inspired Workout to help you strengthen those muscles and improve your flexibility for our #MovementMondays series! Using sliders (or socks!), you’ll feel the burn as you target multiple areas of the body!

Watch The Video Below:

Missed a workout? Visit our Youtube channel  for more exercises, workouts, and advice from your expert PTs and OTs!