The Right Run- Incorrect vs. Correct #Graphically


NOTE: This post explains Biomechanics of Running pictorially.

Which Runner are You?

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Incorrect Vs. Correct

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Achieving Good Running Form

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Exercising in Ankylosing Spondylitis


Treatment for ankylosing spondylitis is what many often enquire about. People ask for treatment that completely cures ankylosing spondylitis disorder. Well, there is no known curative treatment for ankylosing spondylitis. However, there are different techniques & methods that reduce the effects or intensity of ankylosing spondylitis considerably.
Understanding ankylosing spondylitis, is very important so that you can opt for the best suited treatment for it. Ankylosing spondylitis is an inflammatory arthritis that mainly affects spinal cord & sacroiliac joints, causing fusion of the spine- Bamboo Spine. It is of type autoimmune spondyloarthropathy. There may be involvement of other organs such as kidneys, lungs, eyes and heart. Hence, when your diagnosis is ankylosing spondylitis, you should immediately seek the treatment.

Treatment for ankylosing spondylitis includes various options such as medications, exercise & physiotherapy.
Goal of Treatment: Relieve pain, manage symptoms & prevent further progress of the disease.
Physiotherapy:
  • Various types of movements of back & neck
  • Deep breathing for expansion of lungs
  • Stretching exercises for joint mobility
  • Guidelines- Maintaining erect posture is also very important to reduce spinal scoilotic curvature. Slipping on firm surface & avoid use of pillow while sleeping
Yoga:
  • Yoga can provide a relief from pain, stiffness, improve breathing & improve the range of mobility.
  • Yoga also helps to reduce stress and maintain the energy of patients
  • Asanas: (positions in Yoga) such as Vajra Asana, Dhanura Asana, Makara Asana, Bhujanga Asana, Ardha Matsyendrasana & Neti kriya help to remove rigidity, improve flexibility of joints & also correct bad posture. Pranayama is helpful for muscle relaxation as well as to improve the movements of ribs & changes in pressure within abdomen & chest
  • Before practicing Yoga session, a person should perform stretching to prevent sprains, muscle strains or further injuries
Pilates:
  • Build flexibility, increase strength, endurance, & coordination in legs, abdominals, arms & back.
  • Help with maintaining the  natural curves of the body
  • Create a neutral position for each joint that is close to the optimal alignment of the head, shoulders, thorax, spine & pelvis which ensures that all sections of the body are in their ideal place
However, high-impact exercises such as jogging & sports are jarring to your frame and are generally not recommended. Instead, engage in Tai chi, Swimming because it involves all muscles & joints in a low-impact, buoyant environment. Cycling can also help restore lost movement.
Option of surgery is also viable, in case of severe ankylosing spondylitis condition. Joint replacement surgery, especially of hip and knees is opted for reducing further development of ankylosing spondylitis.
Significance
Exercise, even in small five to 10 minute doses, can improve posture & mobility. According to the Spondylitis Association of America, most people say that their condition improves after exercise. However, first consult a rheumatologist or physical therapist before you begin, because movements that may be beneficial under normal conditions may actually harm those with AS.
Time Frame
Convenience and consistency are the most important parts of your routine. If you feel stiff in the morning, then you may try to loosen up early & then exercise in the midday or evening. If necessary, you can split your exercises throughout the day. For example, you can first do exercises while lying down, and then later in the day you can work on neck stretches or deep breathing.
Much relief can be gained in ankylosing spondylitis by following an exercise regime consistently.
DISCLAIMER: Please consult your medical professional before beginning exercises.

Vertigo Exercises


Vertigo is a sudden feeling that you are unsteady or that environment around you is moving. It is generally for a short duration.


Common Symptoms are: Dizziness, light headedness, loss of balance, blurred vision, nausea, vomiting etc.


CAUSES

It stems from inner ear, more specifically an organ called the vestibular labyrinth.This tiny organ uses fine, hair-like sensor monitor that detect movement of the head.They also have tiny crystals made up of calcium carbonate that break due to ageing or injury and get dislodged.This movement of crystals causes the spinning effect.

TYPES
Peripheral causes: infection, trauma, migraine, allergies, tumor, abnormal fluid.
Central: tumor, trauma to brain or spinal cord.

BRANDT-DAROFF EXERCISE

EXERCISES

1) BRANDT-DAROFF EXERCISE
Its one of the home excercises.
Sit on a bench with feet on the floor.
Quickly lie on right side and then stay till dizziness passes.
Sit back up and stay till dizziness passes.
Repeat similar exercise on left side. Do 10-20 repetitions.

2) CANAL REPOSITIONING MANEUVER, CANALITH RE-POSITIONING


Head exercise done in clinic with help of physiotherapist.
GOAL: to move crystals out of inner ear

Start by sitting and looking forward while an assistant stands behind you. Next lie down with head over edge of the table at 45 degree to left.
Turn your head 45 degree right. Roll 135 degree until body faces downwards.Then situp without changing  head position.Turn your head forward and tilt down 20 degrees.
Repeat in other direction.

3) CAWTHORNE- COOKSEY EYE EXERCISE
This exercise gives your brain to adapt with eye movement.Gradually brain learn to work around inner ear problem which causes symptoms.

REASON FOR EYE EXERCISE
Trauma to inner ear gives a false signal to brain which makes it think that you or your surrounding are moving but in reality you arent.
The eye exercise helps to adapt brain to these false signals and work around then to lessen symptoms.

EXERCISES
1) Sit on chair without moving head,look up and down.20 repetitions  gradually increase the speed.
2) Look left then right without moving the head
3) Extend one arm in front and hold your index finger.Focus your eyes on your finger.Keep moving your finger with eyes focused on finger towards the face and then slowly out again.
4) Incorporate head movement with eye turn head one side looking over your shoulder,turn other side.

4) WALKING EXERCISE
Though walking seems to be a normal activity but dangerous for people with vertigo.

Walk back and forth with eyes open and then with someone around with eyes closed.Same way walk up and down stair or hill.



5) GAZE STABILIZATION
It helps to improve vision and helps to focus on stationaly objects’
Write a letter or an alphabet on paper and hold the paper at your eye level.1-2″ high. Gaze at letter while moving head side to side. gradually increase the speed.
If dizzy stop and take rest.
This can also be performed n form of thumb tracking,

5) NODDING
Taichi movement  helps to improve balance
stand with back straight look forward hold onto wall or chair back if you are unsteady on feet.
Take deep breath with eyes open while exhaling slowly lower your chin to chest as if you are nodding.Slowly raise your head back to straight position while inhaling.

Vertigo is not completely curable but the exercises done on regular basis surely will help you to decrease the symptoms and lead a near normal life.

STAY FIT STAY HEALTHY

CHEERS!!!

DISCLAIMER: Refer your physician and physiotherapist before attempting these exercises.

Exercise and Osteoporosis


Welcome Back!!
As we have discussed in the previous blog about the causes, symptoms and diagnosis of osteoporosis. Lets look into the Preventive part of this silent disease.

EXERCISE BENEFITS
1) Weight bearing exercises regularly help to avoid damaging effects.
2) Aerobics, dancing, waking, stair limbing or any activity that uses gravity to place weight on bones will help
perform resistance exercise training with bands.

BODY BALANCE AND OSTEOPOROSIS
If you suffer from osteoporosis, you are vulnerable to fractures.So its important to ensure good balance skills.You can also reduce risk of balance-related injuries by avoiding walking in dark leave a light on if you have to regularly get up at night.Use walking stick .

Exercises
Balance exercises can be checked out here: http://fitnessphysios.blogspot.in/2012/04/coping-with-menopause_04.html

WEIGHT BEARING EXERCISE
These exercises are important because as you work your muscles tug on your bones which stimulates new cell production and helps to strengthen them.
Weight bearing exercise is, any activity in which your legs and feet take most of your body weight such as jogging, walking, dancing and aerobics.Aim for 30 min 5days per week workout.

YOGA

When practiced correctly is beneficial. Seated and standing poses most beneficial.

VIRASANA

 

SHALABHASANA

PILATES
Prevents osteoporosis and improve balance. It strengthens your body and improve posture, balance and coordination.
Best Pilates
Those done on all four position and lying on your stomach or sideways.
Best back exercises

WALL PUSHUPS


                     

BACK EXTENSION

Single leg circles done lying on back and tracing small circles above you with one leg at a time.
Starting with circling leg perpendicular to body and other flat on ground.





Modification: 
The best option is to find class designed for people with osteoporosis.
Common modifications: Always keep head down when lying on floor instead of lifting neck.

EXERCISES TO AVOID
Forward bending may cause spinal fractures, rolling spine is also dangerous.
Specific exercises to avoid: spine twisting, roll up, scissors, neck pull, spine stretch, etc
Ask your Pilates instructor who specializes in working with osteoporosis for limitations.

STRENGTH TRAINING
It helps to increase bone density.
Improves balance and coordination
Lifting weights just twice a week produces 13% increase in dynamic balance over 12 months.
Helps to reduce symptms of osteoporosis including those associated with pain,bone loss and deteriorating posture
Improves quality of life
Ability to perform everyday activities.

STRETCHING
Stiff joints leads to tightened muscles.Your abdomen and chest muscles pull your body forward which can result in stooped posture.Avoid stretched that bend the spine.

AMBULATORY EXERCISES

ZUMBA



WALKING: try up and down hill and alternate between faster and slower speed.
Dancing: fun way to get weight bearing exercises for leg. Zumba, lone dancing, ballroom, tapdance and others can help to keep the bones healthy.



TAI CHI
Involves slow movements combined with deep breathing and meditation.



FALL PREVENTION
You should take measures to prevent yourself from falling and having fractures.
Following link will give you a insight of the fall prevention strategies: http://fitnessphysios.blogspot.in/2012_02_01_archive.html

Need more Evidence: http://www.hygenicblog.com/2012/04/19/bone-mineral-density-and-function-improve-after-exercise-in-osteoporosis-patients/

Age gracefully…….
Cheers!!!

DISCLAIMER: Refer your doctor before attempting any of the mentioned exercises.