Ashley Mak, DPT
Physical Therapist
wikiHow's Editorial Process wikiHow partners with over 1000+ experts from a wide range of fields to ensure our content is accurate and based on well-established research and testimony. Content Managers conduct interviews and work closely with each expert to review information, answer reader questions, and add credible advice. Learn more about our editorial process and why millions of readers trust wikiHow.
Co-authored Articles (15)
All About Uneven Hips: Exercises, Causes, Medical Treatments & More
An in-depth guide to managing and treating poor hip alignmentDo you feel like one of your legs is longer than the other? Misaligned hips (also known as a lateral pelvic tilt) could be the culprit. While it’s always bes...
How to
Get Rid of Knots in Your Back
Whether you lift weights for a living or you sit at your computer for eight hours a day, you're susceptible to getting those pesky knots in your back. These knots, also known as “trigger points,” occur when your musc...
How to
Correct Forward Head Posture
Incorrect forward head posture can lead to chronic pain, numbness in the arms and hands, improper breathing, and even pinched nerves. This is because for every inch your head extends forward, your neck has to support an ...
How to
Sit
Recent studies by the World Health Organization and the Archives of Internal Medicine suggest that workers who sit for long periods of time, as many as 6 hours a day, are 40 percent more likely of dying at any given poin...
How to
Maintain Good Posture
Posture is the way in which you hold yourself while sitting, standing, and lying down. Good posture keeps all of your joints and bones aligned, reducing stress on muscles and ligaments. Maintaining good posture is import...
How to
Work Out a Shoulder Knot
Muscle knots commonly occur in the shoulder muscles of athletic and sedentary people alike. Repetitive motions (such as throwing a ball) can cause muscle fibers to contract and tighten, which feels like a thumb-size knot...
How to
Stand Correctly
A guide to improving your posture & standing tallPoor posture strains your muscles and ligaments and can cause pain and soreness. Learning to stand correctly can help reduce muscle aches and pain, and can also reduce you...
How to Sleep with Pinched Nerves in Your Shoulder Blade, Arm, Neck & More
Tips to sleep with a pinched nerve & alleviate painA pinched nerve can be extremely painful, which can make it hard to get a good night’s sleep. You might have a hard time finding a comfortable position, dealing with t...
How to
Relieve Groin Pain
Groin pain is often the result of an injury or muscle strain, although it can also be caused by infection. It may also be an after-effect of surgery to correct a hernia. If you have pain in your groin from a minor injury...
How to Relieve Nerve Pain in Your Hip: Stretches, Medical Treatments & More
Soothe your nerve pain and prevent future pinches A pinched nerve is no joke, especially in a vital area like your hip. A pinched nerve occurs when there is a compression or pressure on a nerve, leading to pain and disco...
How to
Begin Weight Training
So, you're ready to get into weight training. Given all of the health and aesthetic benefits, that makes total sense! Weight training can make you feel amazing, and look great; and luckily, with a little help, it's easy ...
How to
What are common causes of knots in the back?
Muscle knots can be stubborn sources of pain and discomfort—and they may be trying to help us. In this video, Ashley Mak, PT, DPT, teaches us about the three main systems of movement in our bodies, and how an imbalance...
How to
What are common mistakes people make when they're trying to correct their posture?
When trying to correct your posture, one of the main mistakes might be your mindset. In this video, Ashley Mak, PT, DPT, goes over the two most common mistakes people make when trying to achieve good posture, and how to ...
Are there different types of back pain?
How to
What should I do after getting an epidural or steroid injection in my back?
Epidurals and steroid injections are two of the most common treatments for severe back pain. While both methods are great ways of reducing inflammation and relieving pain, the best part about these treatments are that th...
