Browsing: Physical Therapy

The Importance of Exercises for Posture Correction

Most of us are very concerned with our looks. We watch what we eat, exercise regularly, go to the salon and spa for some “me” time, and others choose to consult a plastic surgeon for “self improvement.” Okay, I understand that these things are important too but are you forgetting something? Have you seen your post lately? Do not you think that it's an important aspect in your overall look as well?

If you want to get the attention and respect of others, a correct posture can help you on this matter. Sometimes confidence can not be reflected from your personality alone but the way you walk, the way you sit, and the way you stand show your rippling aura of confidence. This is the secret of many people who are effectively persuasive despite their lack of jaw-dropping looks.

Do not worry. If you have been ignoring your post for too long, there are some exercises for posture correction that can help you regain that innate confidence back on track. The only thing you need right now is the determination to get a correct posture. Without putting your heart and soul into these exercises, you will not be successful in achieving your goal.

The first exercise is called cervical retraction, otherwise known as chin glide. You can do this while sitting comfortably on a chair or standing. Relax your shoulders and look straight ahead. Now, start pulling your chin inwards in a gliding motion, without bobbing or tilting your head, until you feel a slight tension on your spell. Hold this position for about 5-10 seconds and gently release. Repeat the motion three times.

Another exercise you can do while sitting down is known as the shoulder blade squeeze. You might be familiar with this one because it's the most common exercise we do when our backs start to ache. To start, you have to sit on a chair and again, relax your shoulders. Place your hands on your thighs and slowly move your shoulders back until your shoulders blades are squeezed together. Hold this position for 5-10 seconds and gently release. Repeat the motion five times.

It is ideal to work on these exercises at least once a day for a couple of weeks and after that, you can increase the intensity to at least three to five times a day or whenever you feel that your post is starting to sag again. By regularly performing these exercises for posture correction, you are slowly rebuilding your post to its proper form.

If you wanted to get your post back on track, you have to acquaint yourself with some exercises that will improve your posture. With some practice and determination, you will begin to feel differently about yourself. But if you wanted a faster result from your exercise, you can use a posture brace to aid your goal. We invite you to read the latest posture brace reviews so that you can start correcting your post faster and easier.

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The Medical Establishment Contributes to Dysfunction

One of the biggest issues I have to deal with when patients come for therapy after they have been in pain for periods of time, is the fact that they have become so weak. This is not their fault. It is part of the absurd thought process of the medical establishment. Since the medical establishment seems to believe that the cause of pain can only be from structural abnormalities such as herniated discs, arthritis, stenosis or meniscal tears that are picked up on diagnostic tests such as x-rays or MRIs, treatment typically consistants of medicine or surgery. Since studies have proven that there is virtually no correlation between these findings and pain, the treatment protocols that are used to treat these issues does little to nothing to resolve pain. This causes the person to remain in pain for longer periods of time. Since pain inhibits the ability to function, the muscles responsible for achieving functional tasks become weaker and weaker.

In addressing the lower extremities, this can cause the person to become dependent on a cane, a walker or even worse a wheel chair. This leads to less weight bearing causing the muscles to become weaker. And all along this path, the medical establishment has no comprehension that the weakness that is developing due to their inability to properly identify the cause of pain is setting the person up for a more difficult path towards rehabilitation and a return to normal function.

I can not account for the ignorance of the medical establishment. I can simply provide you with a lot of theoretical and clinical proof that the cause of pain in most cases is muscle weakness and imbalance. If you are invested by the medical establishment utilizing the typical method of diagnosing and treating pain, they will be contributing to your deterioration and sustained loss of function. When I treat a patient and they have been quit to using a cane or walker, I have to inform them that through no fault of their own, they have moved farther away from being able to function pain free after being treated then when the pain first began because of this lack of understanding by the medical establishment.

There are no short cuts to returning to normal, pain-free function. Establish which muscles are not allowing for functional tasks to be performed without training and creating pain. Then strengthened the weakened muscles. Any delay in this process will only make strengthening the appropriate muscles harder and lead to longer dysfunction. It would be great if the medical establishment would understand this concept versus extending dysfunction by delaying the inevitable.

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Grief Therapy Script

When you have lost someone loved and very close to you, grieving comes naturally and is an emotionally healthy response. But if this grieving persists for longer periods of time then it is troublesome for the person as well as for the people around him / her. This script is for clients who have lost a beloved one and are griev-stricken even after a lapse of a huge time period. This therapy will help the bereaved to overcome heartache and lead a normal life once again. Depression must be excluded before the start of the therapy, if the patient is suffering from too much grief.

Bereavement therapy metaphor is used for the hypnosis. For example, instruct the client to imagine himself / herself on a beach. Tell them that the beach is the border between the sand and the sea, and so is life. It is a place in between two destinations. Ask them to observe the movement of the water and the sand, constantly changing and replacing each other. This is actually a strong metaphor to give a hint to the change in life which is also constant. Things are not always what they seem to be, they are constantly being changed.

Then you ask instruct your client how he / she imagines a pier at one end of the beach. The waves constantly crash on it and subdue. This is also a metaphor for the anguish and crying and the justification felt by the client. As the client moves closer to the centuries old pier, he / she sees a stairway, a way out. The client climbs the stairs and reaches the top. He / she observes that on the other side of the pier the water is very calm and tranquil.

The client is then instructed to get down on the other side and walk towards a ship which is on the calm, peaceful water. Here you have to stress the client to see something magical, like this ship out of a fairytale. The client when reaches near the shore sees someone in the ship. The passenger aboard the ship is the Deceased. There is a spark of recognition between the bereaved and the deceased and they acknowledge that with a smile. The passenger of the shop is very comfortable and content with where he / she is, as if very much ready for the journey that is about to begin.

Then the promised points to something at the feet of the patient. He / she realizes that it is the rope of the ship tied to the pier and the promised wants it to be set free. So the client goes and unwinds the coil gradually and let go of the ship. This is a metaphor of letting the beloved one go. The ship start sail, and the passenger can be seen smiling and content. The client smiles at the bereaved and feels the connection and warmth through the smile. The ship is slowly moving away from the shore and getting smaller and smaller, until it can no longer be viewed. Thus, the client has let go of the promised but they still have that connection, a smile with them. You have to make sure that the connection is kept.

Then the client is instructed to walk away from the pier as there is nothing left there for him / her. He / she walks away and sees a steep street on the land side of the beach. He / she start walking on the street and all of a sudden, it is full of people, houses and shops. This symbolizes that the client is back among the living. These people will recognize the client and say hello and see the change in him / her through the smile and they will know that the client can smile and be happy again.

So the client moves along the road happy, satisfied and eager to find out more about the street and the new town. And also realizes that things change, some things remain of the past too but life is a continuous process and it continues in the same way as before. The client is made sure that he / she has to continue from this new beginning while keeping on to some other thing from the past too.

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Rotator Cuff Tendon – Its Properties And Treatment

Rotator cuff tendon, like any tendon, is a sturdy band of tissue that connects muscle to bone. It is a strong, sinuous material that is able to withstand tension. A tendon works with its muscle to exert a pulling force. It is over use of the tendon that often leads to a rotator cuff injury. Within

the cuff there are eight distinct tendons. There are four muscles and each is connected at both ends by tendons. It is where each of the tendons attach to the Humeral Head of the upper arm that they form the “cuff”. More often than not rotator cuff injury symptoms are focused upon this area.

Tendon structure

Tendons are made up of in excess of 80% collagen. It is the properties of collagen that provides an explanation of tendon injury and treatment. A tendon is composed of parallel collagen fibers. In fact collagen makes up approximately 86% of the dry weight of a tendon.

In a rotator cuff tendon the collagen is made up of approximately 97-98% type 1 collagen. So far 29 different types of collagen have been identified within the human body.

Collagen is not one substance; It is a group of naturally occurring proteins. In nature, it is found exclusively in animals, particularly in the flesh and connective tissues of mammals. Collagen is the most common occurring protein in mammals. It makes up approximately 25% to 35% of the bodies protein content.

A collagen molecule is approximately 300 nm long and 1-2 nm wide. The collagen molecules are then grouped together to form fibrils. In tendons, the fibrils then group together to form fascicles, which are about 10 mm in length with a diameter of 50-300 μm.

Finally the fascicles group together into a tendon fiber with a diameter of 100-500 μm. Groups of fascicles are surrounded by the epitendon and peritendon to form the actual tendon itself.

Further tendon key facts

  1. The length of any tendon changes from one person to the next. Tendon length is the most significant factor in discerning muscle size.
  2. Tendon length is purely genetic. It can not be increased, or decreased, in response to external stimulus.
  3. The tendons are believed to contain no nerve fibers. Nerve endings related to the tendons are to be found in the surrounding epi and peri tendon.
  4. The tendons are known to have a very poor blood supply. This means that oxygen and nutrient provision is poor. The consequence is that rotator cuff torn tendons take an extended period to heal.

Healing a tendon

It has been established that exercises for torn rotator cuff tendons will promote the growth of healthy new tendon. Exercise and stretching during the initial inflammatory phase can adversely affect healing. Care should, therefore, be taken within the first few days of an injury.

After this initial phase exercise is the answer to a successful recovery. Exercise and stretching following an acute injury Promotes the formation of new, healthy collagen molecules. This leads to increased diameter and strength of the healed tendons.

This represents a major improvement from the past when a damaged rotator cuff tendon was frequently immobilized after injury.

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Rotator Cuff Rehabilitation Is Crucial To a Complete Recovery

Rotator cuff rehabilitation is an intensive process intended to gradually and securely restore the cuff to peak fitness. If completed conscientiously, rehabilitation not only restores function, but can in fact improve it.

The shoulder very often emerges from the process healthier and stronger. Why is this? The majority of cuff tears occurs originally due to a lack of muscle strength. Rehabilitation is a program of progressively increasing strength and range of motion.

This is frequently the first devoted attention the cuff receives. Be honest now, can you really say you give (or gave) your cuff muscles any serious attention?

What can you expect from a program of rotator cuff physical therapy? All physical therapy rotator cuff routines will vary slightly. This will depend upon your Physical Therapist and your specific injury. Allowed for those small differences; the majority will follow the same basic pattern.

Start slowly and build it up

Remember, at all times, if you have too much pain STOP. Use ice after exercise regularly. Initially all you aim to attain is gradually escalating range of motion. This will reduce any potential for scarring and stiffness.

There is a natural progression

  • Passive or assisted motion exercises
  • Active or unassisted motion exercises.
  • Resistance motion exercises by doing rotator cuff exercises with elastic.
  • Rotator cuff weight exercises – start with low weights and progress.

Passive motion-The muscles do no work – you or someone else moves the arm

Active motion – Utilize your own muscles to move the arm unaided. No resistance should be applied

Exercises with elastic – Only once once minimal pain and a reasonable range of motion has been achieved.

Exercises with weights – Finally move on to the use of weights. A major part of the rehabilitation process is the use of weights. Do not over do it, these muscles are small, so use light weights 5lb maximum

Isolate each individual muscle

There are four cuff muscles so you need a range of exercises.These most basic rotator cuff rehabilitation exercises illustrate the difference between each muscle. Each exercise can be performed during the passive, active, resistance and weight stages.

The subscapularis – Internally rotates the arm. Hold your arm in front of the body, with the arm flexed to 90 degrees, move the hand to touch the belt. The exercise can be performed while lying on your back with the elbow close to your side and flexed ninety degrees.

The supraspinatus – Abducts of the arm. Hold the arm straight in front of the body, with the thumbs pointing towards the floor. Slowly elevate the arm to above the head. Stop if painful the rotator cuff is subject to maximum stress in this exercise.

The infraspinatus and teres minor – Externally rotate the arm. Hold you elbow in at your side with your hand out in front of you. Then move the arm out to the side. This exercise can be performed while lying on your side.

Above all be patient, rehab is not a quick fix. It is an excellent, long term solution. Rotator cuff rehabilitation , done correctly will unduly restore function and improve quality of life.

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Common Types Of Physical Therapy

Accident do happen in the least way we expect it, and when it does, an individual may be injured and may need to undergo a surgery and physical care treatment afterwards. This is the most popular scenario where application of health care and rehabilitation may be required. Different types of physical therapy will be discussed as we go along with specifying each goal and purpose of health care and treatment for restoring movement and functionality.

An Orthopedic therapy is the most common method known to the society and often correlates with sports and car accident injuries. This kind of treatment specialized in healing muscular and skeletal systems disorder and injury. The therapist in this area focused on damaging damages to the muscles, bones, joints, tendons, ligaments treated from a fracture, arthritis, back and neck pain, sprain, strain, spinal condition and amputation.

Geriatric rehabilitation concentrates on helping an elderly generation with the normal painful process of aging. An individual growing older may develop certain disabilities through time in which the act of balancing and walking alone may be difficult. Older people who may have osteoporosis, arthritis, Alzheimers disease, stroke, and other specific condition may be improved in getting this kind of treatment. This type of therapy may be done through inpatient or outpatient settings.

Pediatric therapy specializes in assisting infants, young children and adolescents in battling illness caused by developmental delays, cerebral palsy, spina bifida, and torticollis. Therapist in this field may need to be good in handling relationship with children to easily implement a specific program designed to remedy their condition.

Cardiopulmonary rehabilitation focuses on stimulating heart and lung ailments of an individual who have suffered from cardiac health problems, lung cancer, cystic fibrosis, pulmonary surgery, and post coronary bypass surgery. The main goal of this treatment is to promote endurance, increase mobility and functional independence.

Neurological rehabilitation deals with the disease or disorder modifying and affecting the nervous system. Patients who are in pain relating to Parkinsons disease, cerebral palsy, brain injury, spinal cord injury and stroke may be required to see a therapist who specialized in this area. Therapist in this field may need to undergo a serious deal of training and should have high knowledge of neurological diseases. In most cases, neurological restoration may take longer because of individualized program designed to meet progressive recovery goals.

Integumentary rehabilitation concentrates on increasing the condition of the largest system of a body widely known as skin and other related organs. Skin issue like wound which is rendered from abrasion, puncture, incision, avulsion and amputation. Other skin problems arise from burns which are referred as first, second, and third degree classified according to severity.

The vast types of physical therapy only emphasize that there are area of ​​expertise that therapists has high knowledge of. It is best to think thoroughly on the kind of treatment that you may need and consider a therapist who is expert on their own field. Being able to identify the right therapist for you may greatly help on improving your condition and regaining strength to perform your day to day activities.

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Rotator Cuff Physical Therapy – A Guide To What Is Involved

Rotator cuff physical therapy, or rotator cuff physiotherapy, has a huge and vital role to play in rehabilitation from any cuff injury.

No matter what injury you may have suffered, no matter how painful or debilitating it is, no matter what is recommended as a treatment it will at some point involve therapy.

What is Physical Therapy?

Below is a basic definition.

“The treatment of physical dysfunction or injury by the use of the therapeutic exercise and the application of modalities (any physical or electrical therapeutic method or agency), intended to restore or facilitate normal function or development.”

Specifically in relation to rotator cuff tear physical therapy we are talking about treating the muscles of the rotator cuff. This is done using utilizing exercises for rotator cuff muscles. The whole point of physical therapy is quite simply to restore normal or pre injury function.

The role of the Physical Therapist

Physical therapists are professionally qualified and required to

  • Undertake a complete examination, assessment and evaluation of the patient
  • Formulate a diagnosis, prognosis, and a specific action plan;
  • Determine if a patient need to be referred on to another healthcare professional;
  • Execute a physical therapist treatment program;
  • Evaluate any treatments;
  • Provide support and information for self help.

The basic therapy process

The therapy process is fairly straightforward and can be laid out in stages. The basic method involves:

  1. An initial examination / assessment
  2. An evaluation or diagnosis
  3. A basic prognosis – what outlet can be achieved
  4. The development of a treatment plan, and finally
  5. A re examination and reassessment

It is certainly not unusual to go through this process more than once when dealing with any injury. Cuff physical therapy is no different. In fact, the complicated nature of the shoulder makes this much more likely.

  • Assess
  • Plan
  • Treat
  • Review

Repeat as often as necessary

What about physical therapists?

Physical Therapy is a reputable and fully regulated profession. There are some differences around the world but that is nothing to worry about. A qualification obtained in any place in the world qualifies the practiceer to use the title Physical Therapist.

Physical therapist entry-level programs are based on university studies. A minimum of four years study is required. Courses are all independently validated and accredited. They provide a standard that agreements graduate's full statistical and professional recognition.

For example, 202 of the 211 accredited physical therapy programs in the USA are accredited at the doctoral level.

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Rotator Cuff Tear Rehab and Why It Is Essential

Rotator cuff tear rehab is the most significant aspect to recuperating from a tear in the cuff. Started early and approached with dedication, it is the safest and most effective method to treat the vast majority of tears.

Any rotator cuff rehab should follow prescribed rotator cuff rehabilitation programs. This will significantly increase the chances of a first-rate recovery.

One of the chief reasons why countless people have to undergo costly and painful surgery is by simply not doing any rehab. The bulk of cuff tears can be easily appreciated by rehabilitation.

Surgery, should, for the vast majority, be a last resort. The exception is for the severest of injuries.

What is the point of rehab ?

Rehab is not undertaken to heal the cuff tendons. Rehabilitation programs are consistently recommended as an initial treatment for a tear. The point of any rehabilitation is to improve the function of the muscles that surround the shoulder.

The majority of people achieve pain relief and increase strength and mobility in the shoulder through rehabilitation. It can be hard to grasp the news that the tear does not have to heal for pain to be reduced.

However, the fact is that the bulk of those with a tear will not need surgical intervention. What we are trying to do with rotator cuff tear rehab is to treat the symptoms not necessarily heal the tear.

What to expect immediately after a cuff tear

If you have suffered cuff damage; have it assessed without delay. Any acute or freshly occurred injury requires swift attention.

A doctor should be able to diagnose that the cuff is torn, a first-rate doctor will be capable of specifying the particular tendon affected. The original diagnosis can then be verified using an mri or ultrasound scan.

So you have a verified tear – what should you do?

  • RICE – Rest, Ice, Compression and Elevation
  • Heat – after a few days and regular icing try the application of heat, this can soothe any pain.
  • Pain killers – Take some prescribed pain relief, it will help.
  • Cortisone – Probably not offered immediately but will ease symptoms if prescribed.
  • Physical therapy – Start as soon as possible. Early involvement will diminish inflammation, scarring and prevent the tear becoming worse.

A Physical Therapist will demonstrate the best exercises for rotator cuff injury. They should design a program that starts slowly, with passive motion exercises, those in which the shoulder is supported and under no strain. From this point the program gradually builds in intensity. Ultimately it will end with a selection of strengthening exercises. You should also be shown a selection of rotator cuff stretches to build into the work you do.

All of this work is designed to quickly and painfully restore full range of movement. Rotator cuff tear rehab is often a slow process but done correctly the benefits are awful.

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What Is the Buoyancy Benefit?

If your body weight is 200 pounds and you are of average height, in our therapy pool the weight on your body is decreased all the way down to only 20 pounds. Just this dramatic reduction alone starts a healing process for your body. From the moment you submerge your body into the warm and soothing water depth of our therapy pools, you immediately start the healing process for your body by:

  • Decreasing Aches and Pain,
  • Reducing Tension and Anxiety,
  • Facilitate better Circulation and Respiratory Flow,
  • Provided a Greater Range of Body Mobility, and
  • Puts a Smile on Your Face.

All this from simply stepping into the pool. But if you begin a daily routine of warm water based exercises, you dramatically increase the wellness benefits.

A very good way to look at is this: Imagine you have two people, of equal age and health, walking up a hill. Not a steep hill, just a gentle incline. One person is carrying a 100 pounds on his back in a backpack, while the other one is not burdened with any additional weight. Which one would reach the top faster and with less effort? Now imagine doing that everyday. That is basically what your body endures everyday you walk, move, and exercise. All your body weight is on your hips, your legs, your feet. Yet, when you submerge your body into one of our therapy pools, this weight is reduced by 90%.

That is The Buoyancy Benefit – a reduction of your daily decline through the decrease of your body's weight on the body.

Amplifying Your Exercise Benefits

One of the major drawbacks to exercise is the impact it has on your body. Not to say exercise is not important, but that it affects the body with each pump, jump and load. An example is running, with each stride, your body weight is forced down on to your hips, legs and feet. Yes, special shoes help, but the impact is still the same. Even gentle walking is still placing the brunt of your body weight on one hip, leg and foot.

Whereas, in the body of deep warm water, this body weight impact is reduced by 90%. Providing you all the benefits of the exercise, without the damage of the impact. But amazingly enough, exercising in the warmth and depth of our therapy pools takes on a whole new perspective. Daily routines in the outside world bear down on your body. Routines such as; getting up out of chair, stepping up a few stairs, moving an object from one location to another, things that you do every single day that impact your body's health and wellness. Yet doing those very same routines in the body of deep warm water actually make your body better. Because each of these movements is done without the added weight of your body, are done within warm water – which amplifies your body's circulation and blood flow, and provides muscle movement without burden.

The simplest of movements in a deep warm water body of water become an essential component in your daily wellness routine. And all this is possible because of the depth of our therapy pools.

Conversely, conventional spas do not offer this same type valued benefit. Their shallow water depth only provides very little reduction of your body weight. These types of spas are unable to create any movement therapy for you and provide zero Buoyancy Benefit as their minor reduction of body weight does not help your body. As demonstrated earlier, The Buoyancy Benefit is the key ingredient to an effective aquatic physical therapy routine.

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Do-It-Yourself Posture Analysis

How do you know if you have good posture? The answer is simple but knowing the real postural condition of your body seems a bit obscure because you can easily cheat yourself into thinking that you have a good posture. Not convinced? Well, take a look at the way you're sitting at the moment. Okay, so you have a good post now but a few seconds ago you're slouching. The introduction just made you realize how bad your post really is, is not it?

In order to be certain, you can ask someone, a friend sometimes, to help you out. Proper post analysis takes a bit of unwareness. How? Well, your friend should watch the way you move, how you sit, stand, and walk. You should not be aware that your friend is observing your movement or you might end up being conscious about your post all the time. After some time and several instances of observation, your friend can tell you how good or how bad your posture is.

If you are quite shy to have your post analysis done by someone, you can also do it yourself. Here's an idea. You can stand near a full length view mirror and picture an imaginary straight 90-degrees line from your head down to your feet. The line should pass through these important points – ears, shoulders, knees, and ankles. If the line missed one of these points, there's something wrong with your posture.

So what's next? How can you fix posture? What should you do to get your proper posture back? There are a number of ways to get post back but knowing them is not enough. You should live them, use them to your advantage, and only then you see the difference they can make for your physique.

One of the things you can do is perform post exercises but sometimes with our busy schedules, we can not always stick to our posture-correcting plans. There's another way to fix your posture and this is easier. The answer is a posture brace that will fit the posture-correcting method you need.

From the analysis you or your friend did earlier, what seems to be the problem? Do you have a forward head post, a slouched back, or both? Knowing the main problem with your post can help you decide and determine the correct post brace you should use to start the rehabilitation.

Analyzing your post is just the start of posture correction. Knowing where the problem lies should help you decide which posture brace is appropriate for your body. However, knowing what's best is a bit difficult without an expert's guide. For this, we recommend checking out some of our expert post brace reviews before you go out and buy the brace that will help you restore your body's rhythm.

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Benefits of Using a Posture Corrective Brace

Do you always see old folks walking down the street or possibly sitting in the park who are suffering from extremely bad post? Do you think you have bigger chances of becoming like them when you reach the golden age? Do you want to look like them in the future? I guess not. But not all old folks have bad posture. Take a look at retired military soldiers. They still stand tall without any visible arching in their backs. Why? It's because they have been subjected to good postural habits from the beginning.

If you have a bad post right now and you choose to ignore it, you will indeed have an arching and slipping back when you're older. The worst part about this is that you may develop osteoporosis too, a condition that weakens the bone structure which then looses its support causing a much more pronounced weakening and arching of the spinal column.

There's a need to end this entire age-related dilemma and the time is now! That is, if you wanted to avoid having permanent spinal curvature damage caused by bad post. One of the things you can use is a posture corrective brace, a simple device that can easily worn every day to work against your bad postural habits.

Always remember that bones tend to get brittle as you age. So if you start wearing the brace at the age of 50, you might not get the results you are aiming for because by now your bones have already been long subjected to the abnormal postural curves. But let's say, you're still in your 20's, 30's, or 40's, this means you will have a better chance of treating your bad post at a much faster time frame.

At the earliest possible moment, we recommend that you start using the brace immediately. Repairing your postural muscles takes time and if you do not start with the treatment right away, you are risking permanent damage to your spell. A posture corrective brace targets your shoulders, mid-spine, and neck and brings them back to their natural position.

As you go along with the treatment, you will notice that the back pains, chest pains, and neck pains have disappeared. Additionally, you will also notice that you have an improved stature even if you're not wearing the brace. This is due to the fact that the brace has retrained your postural muscles and brought them back to their prime condition.

Posture treatment is reliably easy and you can do it on your own. You should never take your post for granted because severe cases may lead to unforeseen ailments such as difficulty in breathing, heart failure, and other diseases you might not expect. We recommend educating yourself with post brace reviews for some of the latest products and real users feedback so that you can start choosing your rightful way of posture treatment.

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How Physiotherapy Can Help In Recovering From Total Hip Replacement Surgery

Total hip replacement has grown to become a fairly routine operation aimed at alleviating the pain symptoms thought about by hip arthritis, and is widely considered as one of the medical procedures that give the most improvement when it comes to easing discomfort and pain. The procedure is typically performed on the elderly, although operations on youngger people, most notably athletes, are not unheard of. Total hip replacement however, is just one part of what needs to be done in order to be healthy once again. Oftentimes, many patients still end up with some level of discomfort because they are neglected to go through physiotherapy after the operation.

A patient suffering from osteoarthritis in his hip joint often experiences a significant degree of pain and disability around the joint area before the operation is performed. Depending on how long the joint is placed under stress, the tissues and muscles that surround it can undergo changes that will determine the kind of postoperative treatment a patient receives. The natural reaction to pain and weakness in a muscle or joint is to use it less, or to totally immobilize it. This often results in patients losing the ability to move the joint to the ends of its movement.

In the case of hip joints, it's important that the patient regains the ability to move them in different ranges after the hip replacement surgery. Physiotherapy is often a painful process, and the phrase “No pain, no gain” could not be any more appropriate. If a patient wants to be able to do mundane tasks such as walk, get up from a chair, go up and down the stairs, and run, physiotherapy is something that must not be ignored.

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Rotator Cuff Stretches Can Have Huge Benefits

Rotator cuff stretches should be a fundamental element of rotator cuff exercising. Stretches are a fantastic preventive measure. Not only that they are a superb method for regaining complete range of motion.

I have always failed to understand why stretches are so seldom approved in the treatment of rotator cuff tear symptoms. They are, without doubt, some of the finest exercises for the cuff.

Stretches have numerous benefits

  • Anyone can do them
  • They can be performed almost anywhere and at anytime
  • Work for a wide range of rotator cuff conditions
  • Provide a variety of exercises appropriate for all the rotator cuff muscles
  • No specialist equipment is required

Benefits of stretching

Why incorporate a rotator cuff stretch into an exercise regime? Simply because stretching often brings a “double whammy” of benefits.

  • Firstly, stretching encourages an increase in the range of movement that can be achieved.
  • Secondly, it aids in the building of strength.

This is achieved by helping to lay down tendon fibers in an orderly manner. The tendon fibers become correctly aligned, meaning they stretch further and bond better, thereby increasing strength.
It is, for the reasons above that stretching and strength condition, when under combined, are so effective at improving muscle performance. If you only undertake one without the other you will be selling yourself short.

Follow the simple rules

Following some simple rules before and during exercise will ensure you perform stretches safely.

  • Always warm up before hand, even just applying a heat pack or take a hot shower / bath
  • Stretch only to the point you feel resistance
  • Hold each stretch steadily for between 20 to 30 seconds
  • Do not over stretch – this can do much more harm than good
  • Breathe through stretches
  • Stop if you feel pain, a little discomfort is to be expected.
  • Repeat each stretch 4 or 5 times
  • Have a rest between each stretch

What is the best stretch to use?

“What is the best rotator cuff stretch?” This is a question I am asked all of the time. Unfortunately there is no such thing.
The rotator cuff is made of four separate and distinct muscles. It is for this reason that only one stretch can not affect equally on each muscle.
Three excellent rotator cuff stretches are the wall clamp, overhead stretch and the door stretch.

  • Wall climb – Stand side on to a wall approximately 9 inches away. Reach the near arm up the wall and place the palm of the hand flat against the wall. Now, gradually walk the hand up the wall using the fingers – hold once a stretch is felt.
  • Overhead stretch – Place your palms on the edge of a work top and gradually bend forwards at the hips to stretch.
  • Door stretch – stand in front of a door frame, hold an arm out to the side and bend the elbow at a 90-degree angle. Press your palm against the door frame and move forward to stretch.

Two slightly tougher examples:

  • Stand upright and clasp your hands behind your back. Keep your arms straight and lift your hands slowly upwards.
  • Stand with your arm out to the side at 90 degrees and your forearm pointing up at 90 degrees. Hold a stick in your hand and let it hang behind your elbow. With the opposite hand, slowly ease the bottom of the stick forward – not too hard mind! Take it real easy with this stretch; a large strain can be executed.

Which ever rotator cuff stretches you use can only benefit you long term. You really can do this – everyone can! Just make sure you follow the simple rules.

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After Rotator Cuff Surgery, What Can I Expect?

After rotator cuff surgery the intention is to be free from rotator cuff pain and have improved mobility and strength in the shoulder. Ideally, the aim is to recover as swiftly as practicable and to resume a normal life.

General guidance

  • Take the prescribed pain relief! Torn rotator cuff surgery is painful and requires pain relief. If it upsets your stomach, as it can do, then go back to the doctor and ask for an alternative. The whole point of surgery was to be rid of your pain, so do not suffer.
  • You will be required wear a sling for around 3 – 4 weeks. Even whilst sleep the sling will help to support the surgical repair.
  • Immediately after surgery you must start rotator cuff surgery rehab. Strengthening the rotator cuff is the key to recovery.
  • Find some one to help. Life so much easier if there is support available. Someone who will encourage you and drive you forward.
  • Resume a normal diet quickly. Stick to simple and fresh for a day or two.Don't rush things. You will not be able to drive for approximately 4 – 6 weeks. Return to work can take longer. Repair of a small tear and a job that requires little of the shoulder could be 4 weeks. For manual, overhead work the absence could have been up to 6 months.

The first few days after surgery

Pain after rotator cuff surgery just can not be avoided. There will be a dressing on the wound so avoid a shower for a couple of days. Try to sleep, a supported semi sitting position to be best although I still found it difficult.

Move your wrists and fingers around often and start rehab as soon as you can.

First 6 weeks after surgery

You will be back and forward to the doctors for check up's, dressing changes, suture removal all sorts of stuff. Most importantly try to get into a set routine for the rehab.

Set and reach little milestones

  • Off the pain relief
  • Sleeping lying down
  • Off with the sling
  • Upping the rehab routines

Whatever it is; celebrate it as another goal achieved.

Weeks 6 – 12 after surgery

  • Driving again
  • Return to work
  • Reduction in pain
  • Increase in shoulder mobility
  • Continuing the post surgery rehab

From 12 weeks after surgery

This is often the toughest period! You have undergone cuff surgery and completed some surgery rehab. Now it is time to seriously begin strengthening the cuff muscles.

Why is this so hard? Because a lot of folks believe they are cured – you are not !!

Please do not make this mistake. The finest technique for getting and staying pain free is by thoroughly strengthening the rotator cuff. Giving up now will have you back at square one – another tear and more surgery.

For most people they will be

  • Back to work now
  • Restricted still in overhead work
  • No contact sports until the six month stage, at the earliest.
  • The boredom will have passed.
  • Free of the majority of pain.
  • Getting back to a normal life.

After rotator cuff surgery the shoulder should be stronger than before. You should be free of pain, and have increased mobility in the shoulder.

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Knee Joint Care: Orthopedic Experts Teach You How to Exercise

If you are suffering from knee joint disease, you may be concerned that exercise can lead to knee joint injuries and pain. However, the actual situation is that you can exercise to strengthen the muscles and soft tissues around the knee joint. Increasing knee joint strength and maintaining knee joint flexibility is the best way to prevent knee joint injuries. As long as the method is appropriately followed, you will increase the health of your joints. This article will provide you with tips for knee joint exercises. Now, let's start maintaining the health of your knee joints!

Warmup

Warming up before exercising can help you avoid injuries. You can ride a stationary bike for 5 minutes, and can then walk for 2 minutes. You can do this while doing upper limb activities, or you can also push the wall for 15-20 repetitions.

Straight Leg Raises

If your knee joint condition is not very good, you can start with simple movements. These straight leg raises can exercise the quadriceps muscle, while also putting almost no pressure on the knee joint. Lying on a yoga mat, bend one leg and step on the ground. The other leg should be straight and lifted to reach the height of the other leg. Hold this position for 3 seconds. Do 3 sets per day, with 10-15 repetitions in each set.

Flex the Lower Leg

This activity can exercise the muscle group at the back of the thigh. Stand facing the back of a chair, and hold onto the back of the chair. Lift one foot backwards until the knee is bent at a 90-degree angle. Hold this position for 3 seconds. Do 3 sets per day, with 15 repetitions per set. If this slow-paced activity is too relaxed, you can add a heavy object on the ankle, such as a bottle of mineral water, and then gradually increase the weight.

Straight Leg Dorsiflexion

Lie in a position position and tighten the buttock muscles and the back muscles of the thighs and calf. Lift one leg, and hold this position for 3-5 seconds, lower it and repeat. Do 10-15 repetitions and then switch legs. While doing this exercise, you can also add weight on the ankle. This activity will not lead to lower back pain, but if there is low back pain, immediately stop doing this exercise.

Wall Sits

This is an advanced exercise. Stand against the wall with your feet at the same width as your shoulders. Slowly bend your knees, with your back and hips close to the wall. Hold this position for 10-15 seconds. Do not squat too deep, or it will damage your knee joints. You can gradually extend the amount of time for each exercise.

Tiptoe

Stand while holding the back of a chair or the handrail of a staircase, try to slowly stand up on your results. After reaching the maximum level, hold this position for 3 seconds and then slowly come back down. Do this for 3 sets per day, and for 10-15 repetitions each set. If it becomes easy, you can lift one foot and do the exercise with one foot.

Hip Abduction

Lying on one side, flex the lower leg and then straighten the higher leg. Raise the higher leg outwards to a 45-degree angle. Hold this position for 3-5 seconds, and then slowly put it down. Do 3 sets and 15 repetitions for each set, and then switch legs. This activity can increase the knee's lateral stability.

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