New Year Resolution: Fitness


This New Year our resolution is Fitness!…and here are a few exercises we are using to get fit ASAP!

THE CHOP

4.-the-chop-420x420_0This highly functional exercise not only works the core, it also challenges the important reactive process involved in core stability. It’s amazing the sweat you can produce with this move.

  • Stand sideways with your feet wider than shoulder-width apart and hold a weighted ball at about forehead level, arms bent 90-degrees and knees slightly bent.
  • Then, as if you were going to hurl the ball down and behind you to the right, tighten your abs and rotate your body into a lunge-style stance, bending both knees until the back shin is parallel to the floor.
  • Your arms will straighten with your hands traveling to the outside of your left knee.
  • To reverse, tighten your abs and explode up through your legs, returning to the start position.
  • Do 15 from left to right and another 15 from right to left.

BUTT UPS

6.-butt-ups-420x420_0These are a fave because they work your core while strengthening your upper body and stretching your back and legs.

  • Start in plank position on your forearms with your tailbone tucked and core braced.
  • Press back into a down-dog like position with your butt in the air, back flat, and chest press downwards.
  • Return to start while engaging your core.
  • Try up to 3 sets of 15 reps.

ROND DE JAMBE

18.-rond-de-jambe-420x420This exercise works the entire body. I love this one because it challenges balance and is effective in producing accelerated results.

  • Step your right foot on top of the band and stand with your heels and inner thighs pressed together, toes pointed out, hands on your hips.
  • Reach your right leg forward and circle it around to the back, maintaining external rotation of the legs.
  • Reverse the direction to complete one rep.
  • Do 2 sets of 10 repetitions on each leg.

MOUNTAIN CLIMBERS

1.-mountain-climbers-420x420From a full plank position, alternate ‘running’ your knees into your chest as quickly as you can. Push your speed as much as possible so that you are completely out of breath by the end of your 20 seconds.

Lets get FIT!!

DISCLAIMER: Please consult your medical professional before beginning exercises.

Physiotherapy to Treat Pelvic Organ Prolapse (Guest Post by DrugWatch.com)


Women diagnosed with Pelvic Organ Prolapse (POP) may feel confused about what the diagnosis means, and what treatments are available. It is important that women become educated on the subject since approximately 50 percent will be diagnosed with it. POP occurs when a weakened pelvic floor allows pelvic organs to fall, or drop, placing pressure on the vagina.

The good news is that many cases of POP, especially cases with very mild to moderate symptoms, can be treated using physiotherapy — physical therapy — rather than surgery. Some surgical procedures, especially those using transvaginal mesh, have been linked to serious and irreversible health complications. Physiotherapy can often reverse the symptoms of POP, allowing women to skip risky surgical treatment altogether.

Can Pelvic Organ Prolapse be Avoided?

One of the most natural ways to avoid POP is to do physiotherapy-based exercises before POP sets in. POP is usually diagnosed in women between the ages of 50 and 79 because menopause is a time when estrogen levels decrease and pelvic tissues become thin and weak.

Pregnancy and childbirth are leading causes of POP. Additional factors include smoking and obesity. Women can be proactive about their pelvic health by leading a healthy lifestyle and doing daily exercises, such as Kegels, to keep pelvic muscles healthy and strong.

Physiotherapy Options for Treating Pelvic Organ Prolapse

Once POP has been diagnosed, there are several safe and effective methods for treating it. Women will want to discuss these options with their doctor before agreeing to surgery.

Pelvic Floor Exercises: Pelvic floor exercises like Kegels, Yoga and Pilates can help to strengthen the pelvic floor and core muscles. This can often reverse mild symptoms and protect organs from prolapsing further.

Pelvic Physiotherapy: There are physical therapists who specialize in pelvic health. A doctor can recommend a pelvic physical therapist who will instruct and guide women through a series of exercises that focus on pelvic muscles to reverse the symptoms of POP. Women with a family history of POP may want to start these exercises when they are young to help prevent POP.

Electrical Stimulation: Doctors can use electrical stimulation to manually strengthen pelvic floor muscles, if Kegel exercises aren’t enough. They also have biofeedback machines that can demonstrate whether a woman is doing pelvic exercises effectively. If the feedback indicates the muscles aren’t being stimulated, a doctor can work to instruct the patient on how to do the exercises more effectively.

Not only is pelvic physiotherapy beneficial for women with POP, it can also help women who experience incontinence. In fact, research demonstrates that women who perform proper Kegel exercises on a daily basis during pregnancy are much less likely to develop incontinence during their third trimester. Continued use of these exercises can prevent incontinence altogether.

Other Non-Invasive Treatments

The American Congress of Obstetricians and Gynecologists has recommended that women with mild to moderate POP opt for more conservative treatments, as opposed to surgical treatments. The organization has also stressed the importance of taking preventative actions against the development of POP.

   Healthy Lifestyle: POP can be prevented. Many of the symptoms of POP are worsened by unhealthy lifestyles, such as smoking and chronic straining, such as with constipation, and obesity. By maintaining a healthy and active lifestyle and weight, the risk of POP can be minimized.

   Vaginal pessary: A pessary is a removable device placed into the vagina, designed to support prolapsed organs. Pessaries hold organs in the correct place before it becomes enlarged and protrudes through the vagina. The pessary is fitted as to not cause discomfort. Symptoms of POP usually improve or go away after pessary use. Risks include wearing of vaginal wall and bleeding; but can be prevented by insuring the device fits correctly.

Working with doctors, and implementing physiotherapy when necessary, can prevent the development of POP and can often reverse existing symptoms of the condition. Transvaginal mesh, a common surgical device used to treat POP, has been determined risky by the Food and Drug Administration.  Thousands of women who are suffering from its use have filed vaginal mesh lawsuits against the manufacturers. Now, it is more important than ever that women do all they can to prevent the need for risky surgical procedures.

For further updates on this condition and its treatments, stay tuned to Fitnesspedia.

Scoliosis-Rehabilitation: Exercise Therapy


Scoliosis Rehabilitation Contd….

Improved technology & the ability to assess muscle function have changed the Scoliosis picture. We now know that there is asymmetry in muscle function for everyone with scoliosis. More specifically, there is an uneven strength in trunk rotation.

Exercise is known to increase strength, flexibility & endurance in the apparently healthy populations. Your scoliosis may pose a challenge to you in finding exercise that helps without hurting. Exercise is an important part in maintaining & building muscle strength. The exercise benefits you receive will only be as good as the specific way your program addresses your individual needs.

  • Physical Therapy
  • Yoga: Yoga exercises also can restore mobility to the spine & provide pain relief. It reduces the effects of scoliosis by conditioning your legs, training breath, correcting alignment & strengthening the muscles that have been weakened in scoliosis.
  • Pilates
  • Aerobic Exercise: Walking, Swimming  (30 minutes)
  • Water exercise classes or aqua jogging
  • Deep breathing exercises

Physical Therapy

Teaching Alignment

Many scoliosis patients don’t understand what good posture & alignment feel like. Exercises that help them understand proper alignment are very useful. When the problem is a thoracic curve issue, scoliosis patients can reach upward and diagonally while sitting tall & slightly forward. This gives them a kinesthetic sense of what a straight spine feels like.

EXERCISES WITH BRACE OFF

Exercise

Type

Pelvic Tilt

Strength:

Back

Back Extension

Strength:

Back

Side Bend Exercise

 

Strength:

Depending on what side you bend toward.

Chair Back Exercise

Strength:

Back

Back Strengthening

Strength:

Back

Back Strengthening

Strength:

Back

Back Extension

 

Strength:

Back

Bent Over Raise

 

Strength:

Upper Back

Oblique Muscle Strengthening

 

Strength:

Abdominal

Abdominal Holds

Strength:

Abdominal

Cycling

Strength:

Trunk

Trunk Rotations

Strength & Stretch:

Muscles tend to be weaker on the sides corresponding to concavity — where the spine bends away from the body’s mid-line. Rotating the trunk side-to-side from the waist can simultaneously strengthen and stretch the muscles that support the spine.

Ball Exercises

Side Stretch

Stretch:

Tight Trunk Muscles on side of curve

Cat Stretch

Stretch:

Back

Stretch Up Reach Down

Stretch:

Stabilize the curvature in your back, lengthen the surrounding muscles and tendons & improve the range of motion in your back

MILWAUKEE BRACE EXERCISES

  • Push-ups with a tilted pelvis are a good exercise for scoliosis patients with a brace.
  • Try pushing your side toward the floor. Lie on one side with a pillow under your ribs and your top arm and leg straight and your bottom arm and leg bent. Tilt your pelvis and attempt to push your side toward the floor.
  • The once-a-day standing pelvic tilt is done with relaxed knees. The patient pulls in his abdomen and tilts his pelvis and then attempts to walk while holding the tilt.
  • Correcting thoracic lordosis and rib hump involves doing a standing pelvic tilt & then taking a deep breath while spreading your ribs & pressing the chest wall backward.
  • Active curve correction also involves a standing pelvic tilt. Shift your body away from the rib pad in the brace, then away from the lumbar pad. Finally, attempt to shift away from both pads at the same time and stretch upward.

“With scoliosis, what feels aligned is often misaligned, & what feels misaligned is often balanced alignment”…so it is crucial & imperative for Scoliosis patients to exercise.

WARNING: If pain is more than mild and lasts more than 15 minutes during exercise, stop exercising and contact your doctor.

We have tried to add as many exercises as possible. If there are any we have missed, please write to us in our comments section. Thanks!

Core Muscles of Neck and Exercises


Everyone talks about strengthening of “CORE MUSCLES” to prevent back pain but, we rarely hear or talk about the core muscles of neck.
Research shows that 70% people experience neck pain at some point in their life.The cause of injury may range from accident to use of wrong pillow causing strain in their neck. Any injury has shown to inhibit recruitment and strength of muscles in neck. And these muscles are your DEEP NECK FLEXORS or Core muscles.
Similar to lumbar spine, cervical spine uses these deep muscles to ensure the intersegmental spinal control.

DEEP FLEXOR MUSCLES

Small stabilizing muscles are located in anterior and antero-lateral part of cervical spine. They are located deep to sternocleidomastoid.

LONGUS COLLI
ORIGIN and INSERTION
Superior oblique arises from anterior tubercle of transverse process of third fourth and fifth cervical vertebra and inserted into narrow arch of the tubercle of atlas.
Inferior fibres originate from first 2 or 3 bodies of thoracic vertebrae and is inserted intoanterior tubercle of the transverse process of 5th and 6th cervical vertebra.
It is the most common muscle injured during whiplash injuries.
Longus colli with other muscles forms a sleeve to stabilize the neck in antigravity positions.

LONGUS CAPITIS
ORIGIN and INSERTION
It arises from four tendinous slips from the transverse processes of third, fourth, fifth and sixth cervical vertebra and is inserted into inferior surface of basilar part of occipital bone.

Both the muscles together perform following role:

  • Responsible for initiating or starting neck flexion movement.
  • reduce shearing force across cervical facet joint and disc.
  • maintain neck posture.

Patients with neck pain exibit an increased EMG amplitude of superficial sternocleidomastoid and scalene muscles and decreased activation of deep flexors which causes a decrease in range of motion.
A low load program for craniocervical flexion exercise focusing especially on motor control of deep neck flexors have shown to reduce neck pain and headaches.

chin tuck in

EXERCISES TO ACTIVATE CORE MUSCLES


1) CHIN TUCK IN EXERCISE:
Lie on the floor with neck supported.Tuck your chin in or push your head on the floor without bending your neck. Repeat the exercise for 12 counts for 2 sets. Gradually try to hold each count for 5sec.

2)HEAD LIFT EXERCISE
Lie on the floor. Tuck your chin in and lift the head just 3-4 inches above the floor and return.

3)NECK FLEXION
Ask the patient to lie on the floor with knees bent and feet on floor. Put finger at base of the skull and lift about 1/8th inch off the floor. Make sure the neck is not liftitng off the floor. Remember core exercises are slow movements. Feel down  for a bony bump (7th cervical vertebra). Now ask patient to lift the neck till this bump and the skull but not the rest of the neck. Now gradually ask to release it.

4)BIOFEEDBACK
You can also keep a pressure sensor or pressure cuff beneath patients neck and ask him to slowly nod as if saying yes.Ask him to hold the position 2mmHg above the baseline and gradually increase the baseline to 4,6,8 10 mm Hg and 10 Sec hold. Highest level acheived in 10 repetitions 10 seconds hold.

PERFORMANCE INDEX MEASURE
Number of times patient can hold pressure level, multiply  it by pressure increment. For example: if patient can achieve 4mmHg and could do 6 repetitions of 10 sec hold without breaking the form then the performance is 24. The highest is 100 that is 10 mmHg and 10repetitions.

5) CRANIOCERVICAL FLEXION WITH CERVICAL FLEXION
It works on deep as well as superficial muscles.
Tuck in the chin and lift the head off  so that chin touches the chest.

PROGRESSION
a) Using resistance with help of theraband or manually applied resistance.
Patient is supine. The resistance is applied manually  and the patient is asked to do 12 repetitions of craniocervical and cervical flexion.
 Perform 3 sets of 12 repetitions for 2 weeks then by 4th week perform 15 repetitions.

 b) In quadruped position
Ask patient to assume quadruped (on all four) position and perform chin tuck in or nods without bending the neck.

EXERCISE IN FUNCTIONAL POSITION


a) Sit with feet flat n buttock supported.Gently roll the pelvis forward on ischial tuberosity.
Instruct the patient to move thorax slightly up and forward for slight lift.Gently and minimally lift the occiput to position the head in neutral position away from cervical extension.

b) Also, Patient must be taught to maintain optimal neck position while performing upper extremity task.

Shoulder blade stabilization is integral part of stabilization of neck and hence shoulder blade exercises should also be performed.

Also a heat pad can help to relax the muscles and the perform the exercises, make sure that mild stretches are done after the exercises are over.
While performing all exercises breathing is very very important. Make sure during the course of exercise you donot hold your breath and perform the exercise.

Thus, training these muscles along with the treatment commonly practiced by the physiotherapists will serve to prevent the later complications or recurrence of any chronic dysfunction.

 DISCLAIMER: The above given program is a general guideline to introduce the importance of the concept of core muscles of neck. Do thoroughly assess your patient before attempting any of the exercises.