Scoliosis- Rehabilitation


Because the skeletons of children & young adults grow quickly, there is a reasonable chance that if a curve is detected, the degree of the spinal curve may worsen as the spine continues to grow. In those cases, scoliosis treatment is advisable.

Rehabilitation

Non-surgical Rehabilitation

Bracing:

  • Two braces used most often for this condition are the Milwaukee brace & the Boston brace.
  • Studies show that bracing controls the curve and prevents progression. In most cases, bracing does not correct the curve; it just keeps it from getting worse.
  • While in your brace, you won’t be able to participate in sports that require flexibility such as gymnastics or tumbling. Physical contact sports such as football, hockey, or soccer are also prohibited while wearing the brace
  • Bracing is generally used for at least two years or until there is no sign of further change. Your surgeon will follow up at regular intervals. Follow-up visits & repeated x-rays are needed more often for the child who has a rapidly progressing curve or who is in a growth spurt.
  • Non-surgical patients are advised to exercise regularly & to exercise in their brace if they are using one.

Unfortunately, some curves do not respond to bracing. Cervico-thoracic curves (from the middle of the back up into the neck) & curves greater than 40 degrees tend not to respond well to bracing. Also, older patients who are closer to skeletal maturity may not respond to bracing.

Exercises

Surgical Rehabilitation
If bracing doesn’t stop the progression of scoliosis, then surgery may be needed.
Scoliosis surgery usually involves spinal instrumentation (i.e. rods, screws) & fusion (bone graft), to stop curve progression. Surgery does not cure scoliosis, but helps to correct and manage curve progression to avoid further deformity.

After Surgery:
Post-operative patients are usually discharged from hospital within five to seven days. They are able to progress quickly, returning to routine daily activities, including returning to school. Your surgeon will discuss your activity restrictions.

The primary goal of treatment is to stabilize the lateral curvature in the back, strengthen the muscles that support the back, improve posture, lung function, flexibility and movement in the back. Speak with your doctor before starting an exercise program for scoliosis.

Exercises to Conceive Better


Antenatal exercises is now a days talk of the town, but very few people promote the importance of fitness before the conception.The fitness levels before you conceive will determine the outcome of the pregnancy and also the exercises which you can continue throughout the pregnancy. Working out before you plan for a baby will help you to increase your energy levels and help you to manage your weight.
A study in Columbia University of public health found that fit women who exercised atleast an hour a day three times per week have low risk pregnancies and increased birth weight babies by about 5%, decreased risk of delivering premature babies.They are also able to more easily handle stress and do better emotionally.

Two weeks prior to conceive, you should stop all sports or activities that are jarring or carry a risk of abdominal trauma. Activities such as surfing, horse back riding, soccer, skiing, rock climbing, gymnastics should be discontinued.

EXERCISES which helps you to conceive better: 

WALKING
 Its one of the ideal preconception exercise. If you are unfit and overweight this low impact exercise will help you to shed those extra pounds.Once you conceive it can be continued as long as you can exercise.

CYCLING
Biking is another form of low impact exercise. It helps to maintain the weight and also improves circulations, and reduces risk of gestational diabetes.

SWIMMING
This is considered one of the best exercise even after you conceive.It helps to improve your cardiovascular, muscular strength as well as endurance.

PILATES
It is a mind-body workout that simultaneously strengthens and stretches you. Most of the exercise focus on initiating the movement from your core. Good core muscle strength will prevent you from back pain and also prevent post partum abdominal sagging.

YOGA
It again helps you to improve flexibility, reduces stress.Certain poses in yoga have been found to be beneficial as they increase the blood supply to certain organs.

Child pose

STRENGTH TRAINING
Weight training prior to pregnancy, either through body weight exercise or with dumbells or resistance bands or stability balls will give you a base level muscular strength.Squats, pushups, lunges and plank are examples of safe exercises. Muscle strength will help you to cope up with pregnancy discomfort and prevent low back ache.

RELAXATION
Progressive relaxation techniques can be used also deep controlled breathing can help to relax the body.

PELVIC FLOOR EXERCISES
Pelvic floor exercises are very important to prevent complications like incontinence. Check out the pelvic floor exercises on http://fitnessphysios.blogspot.in/2012/03/incontinence-in-women.html

CORE EXERCISE: Exercises targeting your Transversus abdominis and other abdominals are very important.The exercises included are pelvic bridging, pelvic tilt, plank, side plank etc.

Clam
Leg lifts

GENERAL INSTRUCTIONS

  • Regular gynecological checkup
  • Give up drinking,smoking habits
  • Take folic acid Tablets as prescribed by physician
  • Eat healthy food
  • Keep yourself well hydrate
  • Get your weight checkup done
  • Avoid infections.
  • Check out environmental risks



HAPPY MOTHERHOOD !!!




DISCLAIMER: Kindly consult a physical therapist or certified trainer before attempting the exercises.


Strength Training in Golden Years


The common perception of the elderly is that they become weak and fragile due to age induced muscle wasting.



It has been shown that resistance training can enhance muscle mass and function even in 90 year old subjects, and is the most effective way to maintain the quality of life as we age.
Anyone who has reviewed the literature on aging and exercise realizes that a tremendous amount of research has been conducted in this area and has shown that resistance training can be safely performed by the elderly if done correctly.

Precautions:
  • Make sure you pre-test and/or screen your subjects prior to starting your training.
  • Anyone over the age of 40 should go through a health screening before they initiate any exercise program to insure their safety and to identify any possible limitations (risks) they may have to exercise.
  • Depending on your initial fitness level, a slow approach is advised, especially if you have little or no lifting experience.


Training Program:

  • Should include Warm up (10 min), Strength Training (30 min) & Cool Down (15 min)
  • Lifting Stations, Lifting Circuit, and Rest Periods: Use a full body routine that exercises all the major muscles and alternates between the upper and lower body. Use 2 minutes of rest between stations.
  • Periodization Plan: Modify the workload & exercise intensity as it will reduce boredom & will keep your interest going.


Benefits of Strength Training:

  • Arthritis Relief: A recently completed study found that strength training decreased pain by 43%, increased muscle strength and general physical performance, improved the clinical signs and symptoms of the disease, and decreased disability, in osteoarthritic seniors. Strength training has shown to reduce the pain of osteoarthritis at an equal or higher level than medications.
  • Improved Glucose Control: Type II Diabetes is very common in elderly all over the globe. In addition to being at greater risk for heart and renal disease, diabetes is also the leading cause of blindness in older adults. Fortunately, studies now show that lifestyle changes such as strength training have a profound impact on helping older adults manage their diabetes. In a recent study, 16 weeks of strength training produced dramatic improvements in glucose control that are comparable to taking diabetes medication.
  • Healthy Heart: Strength training is important for cardiac health because heart disease risk is lower when the body is leaner. American Heart Association to recommends strength training as a way to reduce risk of heart disease and as a therapy for patients in cardiac rehabilitation programs.
  • Restoration of Balance and Reduction of Falls: Strengthening exercises, when done properly and through the full range of motion, increase a person’s flexibility and balance, which decrease the likelihood and severity of falls.
  • Strengthening of Bone: Post-menopausal women can lose 1-2% of their bone mass annually. Results from a study, showed that strength training increases bone density and reduces the risk for fractures among women aged 50-70.
  • Weight Control: Strength training is crucial to weight control, because individuals who have more muscle mass have a higher metabolic rate. Muscle tissue consumes calories while stored fat uses very little energy. Strength training can provide up to a 15% increase in metabolic rate, which is enormously helpful for weight loss and long-term weight control.
  • Healthy State of Mind: Strength training provides similar improvements in depression as anti-depressant medications. When older adults participate in strength training programs, their self-confidence and self-esteem improve, which has a strong impact on their overall quality of life.
  • Sleep Improvement: People who exercise regularly enjoy improved sleep quality. They fall asleep more quickly, sleep more deeply, awaken less often, and sleep longer. As with depression, the sleep benefits obtained as a result of strength training are comparable to treatment with medication but without the side effects or the expense.


The bottom line is that they are training for life and will need to continue this training for as long as they are able.


Also check out: Exercise Benefits in Senior Citizens
If you are presently are enjoying the benefits of strength training, we would love to hear from you!


DISCLAIMER: Consult your doctor before trying out Strength Training.

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.