Saturday, 8 October 2011
Friday, 7 October 2011
Muscle Power and Endurance
Hello freinds!!
People adopt various ways to stay fit. They go to a gym or yoga classes, aerobics classes..There are other interesting forms of exercises like Pilates, Tai chi.. or just their usual walking or jogging, cycling. As we all know the exercises.. let them be of how many ever types.. they can be subdivided into two main groups:-
Aerobic Exercises- This would include all the exercises that are of low intensity and long duration and would include majority of the above mentioned exercises like aerobics, pilates, yoga, Taichi, walking jogging cycling, swimming. These exercises improves the Cardio-Vascular system as well as the respiratory conditioning. Meaning- They would help in fat loss, intake of oxygen in the body is increased, making the heart and lung function better.
Anaerobic Execises- These are the exercises of high intensity but of very short duration. Exercises like Push ups, sit ups, and other exercises done in the Gym with weights and resistance. And to a certain extent exercises done in Pilates, yoga also have an anaerobic content too.
Most of us prefer doing the Aerobic exercises, as they are convenient. But just doing that component isnt enough! These exercises maintain the muscle performance upto some levels. But to improve the muscle performance in today's world demanding more output from the body at the workplace and day-to-day activities, one should perform specific muscle strengthening and endurance exercises as well.
Body parts that demand for power- The arms, and the legs demand more strength/power. We need to strengthen the major muscles of the arms and forearms, and the thighs and legs. These are not sufficiently strengthened by aerobic exercises and by just doing few anaerobic exercises. Each muscle needs to be addressed properly, and there are specific movements to strengthen different muscles.
Please note- to avoid any kind of joint pain and injury. there needs to be a balance in the muscles on the opposite sides of a body part. for example- Thigh- the muscles we strengthen are in the front of the thigh (Quadriceps), the muscles that is on the back of the thigh need to be strengthened as well (Hamstrings). And if any of these muscles are tight, like if hamstrings are tight, the quadriceps get weakened again n again, until the tight hamstrings arent stretched. This is called as the Muscles balance. Same way the muscles on the inner side of the thighs (Adductors) are usually tight, making the muscles on the outer side of the thigh weak (abductors) and thats a usual cause for knee pain or ankle pain. I can go on n on for each body part but I hope the point is understood.
Body parts that demand endurance- This includes the back, the abdomen, the neck. These body parts are the base for allowing symmetrically perfect movements of the limbs. If this base is weak in endurance the limbs are unable to move symmetrically ( such minimal detectable change that wont be visible but can harm the joints on repetitive movements). Thus exercises that improve the endurance ( maintaining a low level of muscle activation for a prolonged period of time) need to be performed to make the base ( also called as core) strong. The postures we work in like standing, sitting, bent forward to reach the table, kitchen platform.. all these require that the endurance of the back, neck and abdomen are maintained.
Do leave in ur feed backs, suggestions and queries! I would be happy to receive n respond.
People adopt various ways to stay fit. They go to a gym or yoga classes, aerobics classes..There are other interesting forms of exercises like Pilates, Tai chi.. or just their usual walking or jogging, cycling. As we all know the exercises.. let them be of how many ever types.. they can be subdivided into two main groups:-
Aerobic Exercises- This would include all the exercises that are of low intensity and long duration and would include majority of the above mentioned exercises like aerobics, pilates, yoga, Taichi, walking jogging cycling, swimming. These exercises improves the Cardio-Vascular system as well as the respiratory conditioning. Meaning- They would help in fat loss, intake of oxygen in the body is increased, making the heart and lung function better.
Anaerobic Execises- These are the exercises of high intensity but of very short duration. Exercises like Push ups, sit ups, and other exercises done in the Gym with weights and resistance. And to a certain extent exercises done in Pilates, yoga also have an anaerobic content too.
Most of us prefer doing the Aerobic exercises, as they are convenient. But just doing that component isnt enough! These exercises maintain the muscle performance upto some levels. But to improve the muscle performance in today's world demanding more output from the body at the workplace and day-to-day activities, one should perform specific muscle strengthening and endurance exercises as well.
Body parts that demand for power- The arms, and the legs demand more strength/power. We need to strengthen the major muscles of the arms and forearms, and the thighs and legs. These are not sufficiently strengthened by aerobic exercises and by just doing few anaerobic exercises. Each muscle needs to be addressed properly, and there are specific movements to strengthen different muscles.
Please note- to avoid any kind of joint pain and injury. there needs to be a balance in the muscles on the opposite sides of a body part. for example- Thigh- the muscles we strengthen are in the front of the thigh (Quadriceps), the muscles that is on the back of the thigh need to be strengthened as well (Hamstrings). And if any of these muscles are tight, like if hamstrings are tight, the quadriceps get weakened again n again, until the tight hamstrings arent stretched. This is called as the Muscles balance. Same way the muscles on the inner side of the thighs (Adductors) are usually tight, making the muscles on the outer side of the thigh weak (abductors) and thats a usual cause for knee pain or ankle pain. I can go on n on for each body part but I hope the point is understood.
Body parts that demand endurance- This includes the back, the abdomen, the neck. These body parts are the base for allowing symmetrically perfect movements of the limbs. If this base is weak in endurance the limbs are unable to move symmetrically ( such minimal detectable change that wont be visible but can harm the joints on repetitive movements). Thus exercises that improve the endurance ( maintaining a low level of muscle activation for a prolonged period of time) need to be performed to make the base ( also called as core) strong. The postures we work in like standing, sitting, bent forward to reach the table, kitchen platform.. all these require that the endurance of the back, neck and abdomen are maintained.
Do leave in ur feed backs, suggestions and queries! I would be happy to receive n respond.
Friday, 5 August 2011
Recurrent Ankle Sprain
Ankle sprains are quite troublesome. Once it happens, a tendency for it to occur again and again develops, if correct management strategies are not used. Ankle sprain is common amongst athletes, but its not uncommon in general population either, and amongst all those girls out there on their high heels ;) ..
The management of 'recurrent' ankle sprain is tailor-made to the individual, various muscle weakness, some muscles' tightness and the most important of all accurate position sense of the ankle joint (also called as the proprioception), these factors are tested for the inadequacy and then addressed separately. But always remember that the 'immediate care' for a sprain (be it any joint) is RICE (Rest, Ice, Compression, Elevation).
So lets discuss about how to test and improve the joint position sense of the ankle joint. This is the common factor amongst all who have suffered from ankle sprain, and in many of us who have never had an ankle sprain coz we have never faced a situation which would cause it. But its of no harm if we improve this factor in ourselves :) .
Test for yourself - This self-test is for the whole leg, as it tests the balance of all the joints, ankle, knee and the hip.
( This test is a very simple and basic test for tesing role of vision in balance as well)
Prepare for the test by wearing loose clothes, and wear comfortable shoes ( or can do it barefoot). Stand on the floor facing a long mirror preferably
(also have someone around to give you the feedback if possible or take your video performing the balance test)
Now spread your arms to the sides and raise one leg forward, making your balance on the leg you are standing on. Stand for 30 seconds with eyes open. If there were no changes in your body posture ( like no movements of your arms or swaying of the torso), then close your eyes and stand on the same leg again for 30 seconds. This time the feedback from the video or the bystander is important.
The video is showing the use of a sensor biofeedback system to detect the slightest sway of the body..
(There are various other ways to test the proprioception of the ankle joint exclusively,which are tested by Physiotherapists)
Self Management - All of us do have a sway n rarely any ones perfect in maintaining the balance. So the best treatment is the above test itself.. try to stand without any sway on one leg (and alternate the legs, with 30sec sets of each of the following progressions)-
1. With eyes open,
2. With eyes closed,
3. On a pillow or a foam
4. On Specially designed Rocker boards to improve the balance and proprioception and prevent any kind of lower limb joint sprains. Trust me, following these exercise you would feel the difference on how you walk more confidently now!
These exercises not only improve the overall balance of the body, joint position sense of all the lower limb joints, but also strengthens and tones the muscles of the lower limb...
The management of 'recurrent' ankle sprain is tailor-made to the individual, various muscle weakness, some muscles' tightness and the most important of all accurate position sense of the ankle joint (also called as the proprioception), these factors are tested for the inadequacy and then addressed separately. But always remember that the 'immediate care' for a sprain (be it any joint) is RICE (Rest, Ice, Compression, Elevation).
So lets discuss about how to test and improve the joint position sense of the ankle joint. This is the common factor amongst all who have suffered from ankle sprain, and in many of us who have never had an ankle sprain coz we have never faced a situation which would cause it. But its of no harm if we improve this factor in ourselves :) .
Test for yourself - This self-test is for the whole leg, as it tests the balance of all the joints, ankle, knee and the hip.
( This test is a very simple and basic test for tesing role of vision in balance as well)
Prepare for the test by wearing loose clothes, and wear comfortable shoes ( or can do it barefoot). Stand on the floor facing a long mirror preferably
(also have someone around to give you the feedback if possible or take your video performing the balance test)
Now spread your arms to the sides and raise one leg forward, making your balance on the leg you are standing on. Stand for 30 seconds with eyes open. If there were no changes in your body posture ( like no movements of your arms or swaying of the torso), then close your eyes and stand on the same leg again for 30 seconds. This time the feedback from the video or the bystander is important.
The video is showing the use of a sensor biofeedback system to detect the slightest sway of the body..
(There are various other ways to test the proprioception of the ankle joint exclusively,which are tested by Physiotherapists)
Self Management - All of us do have a sway n rarely any ones perfect in maintaining the balance. So the best treatment is the above test itself.. try to stand without any sway on one leg (and alternate the legs, with 30sec sets of each of the following progressions)-
1. With eyes open,
2. With eyes closed,
3. On a pillow or a foam
4. On Specially designed Rocker boards to improve the balance and proprioception and prevent any kind of lower limb joint sprains. Trust me, following these exercise you would feel the difference on how you walk more confidently now!
These exercises not only improve the overall balance of the body, joint position sense of all the lower limb joints, but also strengthens and tones the muscles of the lower limb...
Tuesday, 26 July 2011
Pain at the back of the whole leg - Piriformis Syndrome...
Hello all!!
Today I will be discussing about a condition thats quite common amongst the population.. The piriformis syndrome. This is also know as Pseudo-Sciatica ( as its symptoms mimic Sciatica pain caused by disc bulge), Wallet Sciatica etc. Piriformis is the name of a muscle, located deep in the buttocks, and through this passes the Sciatic Nerve.
This nerve gets compressed within this muscle if this muscle is tight and contracted, and produces a pulling kind of pain in the posterior aspect of the thigh or sometimes might go uptill the leg. And majority of the times this condition is missed out as a diagnosis for the "sciatica like" pain. And sometimes both the conditions Sciatica and Piriformis Syndrome may co-exist.
How to recognise which one the above is the cause for the pain in the back of the whole leg?
There are two ways to know it on your own.
There are two chair test procedures that help distinguish between the two:
1. While sitting on a chair, straighten your leg parallel to the floor on the side you are experiencing pain. If the pain increases, it is the symptom of true sciatica in which the nerve experiences irritation.
2. Sit straight on a chair and pull your knee to the same shoulder and then to another one. If the pain gets worse, you have Piriformis Syndrome.
1. While sitting on a chair, straighten your leg parallel to the floor on the side you are experiencing pain. If the pain increases, it is the symptom of true sciatica in which the nerve experiences irritation.
2. Sit straight on a chair and pull your knee to the same shoulder and then to another one. If the pain gets worse, you have Piriformis Syndrome.
In either of the above cases, a proper assessment by a Physiotherapist is suggested. The physiotherapist would then guide you to the appropriate treatment and exercise regimen.
For piriformis syndrome, and to prevent this condition, the above video shows a simple stretching exercise that can be done. This exercise can be included in the daily exercises one does just to stay fit and improve posture.
Keep healthy!
Wednesday, 20 July 2011
Care for the Core
Hi friends!
I will be discussing about the exercises that would be helpful for just anyone. The core of our body can be compared with a cube and each of its six sides signifies the muscles supporting the core. I would go stepwise to tell how to strengthen each side of the core. These exercises not only helps in preventing back pain but are also helpful for people suffering from back pain. these are very mild, precise and simple exercises and there is no need of any vigorous body movements. Remember one thing always
'slower you do the exercise the more effective they are'.
1. The Upper side of the cube- The diaphragm or the 'breathing in' muscle. This muscle helps us inhale. Weakness of this muscle occurs in rare cases. Mostly in people who have respiratory problems like asthma, bronchitis etc. The strengthening of these muscles need nothing but breathing exercises there are instruments 'inspiratory muscle trainer' that can be used. This instrument helps in just increasing the resistance of the breathing. This can be easily simulated by pinching your nose with your hand and breathe through your mouth, with a very small opening by pouting your lips.
2. The front side of the cube- The abdominals. This includes the TA muscle and is not strengthened by abdominal crunches as believed by many. Have this excellent video that explains exactly which muscle one needs to activate for improving the stabilization of the core. Once the contraction is learnt, this exercise can be done in sitting, standing, while you are doing any of your daily activities, the only thing that needs to be taken care of is that the back is straight, that is, the posture should not be a bad slouching one while one does this exercise.
3. The bottom side- The pelvic floor muscles. The strengthening of pelvic floor muscles is also helpful in the management of incontinence, uterine prolapse, and for women after delivery. These exercises are also known as Kegel's exercises and can be perfomed by men n women of all ages. The video above explains really well where the muscles are located and how to contract these muscles. Once the contraction is learnt for these muscles through practice as explained in the video, one can do these exercises any time n anywhere n there wont be any need to palpate for the contraction as one would have learnt it how it feels when it is contracted.
4. The Back side- The back muscles. The muscle that we need to strengthen in the back specifically is the 'Multifidus'.. the bird-dog exercise is one of the good and easy exercise one can do to strengthen this muscle which is an important part of 'The Core'. There are various other exercises for this muscle which specifically is taught under the supervision of a physiotherapist. Remember to brace the abdominal muscles ( which has been taught in one of the previous videos) before doing this exercise.
5. The two sides of the cube- The obliques and the other side muscles of your body. These exercises also help reduce the fat around the sides of the body ( also known as 'love handles'). The video explains three ways one can do exercises for the sides of the body.
So that is it for now! These exercise along with bringing stability to the core also tone up the body and brings the body in good shape! Happy exercising!
I will be discussing about the exercises that would be helpful for just anyone. The core of our body can be compared with a cube and each of its six sides signifies the muscles supporting the core. I would go stepwise to tell how to strengthen each side of the core. These exercises not only helps in preventing back pain but are also helpful for people suffering from back pain. these are very mild, precise and simple exercises and there is no need of any vigorous body movements. Remember one thing always
'slower you do the exercise the more effective they are'.
1. The Upper side of the cube- The diaphragm or the 'breathing in' muscle. This muscle helps us inhale. Weakness of this muscle occurs in rare cases. Mostly in people who have respiratory problems like asthma, bronchitis etc. The strengthening of these muscles need nothing but breathing exercises there are instruments 'inspiratory muscle trainer' that can be used. This instrument helps in just increasing the resistance of the breathing. This can be easily simulated by pinching your nose with your hand and breathe through your mouth, with a very small opening by pouting your lips.
2. The front side of the cube- The abdominals. This includes the TA muscle and is not strengthened by abdominal crunches as believed by many. Have this excellent video that explains exactly which muscle one needs to activate for improving the stabilization of the core. Once the contraction is learnt, this exercise can be done in sitting, standing, while you are doing any of your daily activities, the only thing that needs to be taken care of is that the back is straight, that is, the posture should not be a bad slouching one while one does this exercise.
3. The bottom side- The pelvic floor muscles. The strengthening of pelvic floor muscles is also helpful in the management of incontinence, uterine prolapse, and for women after delivery. These exercises are also known as Kegel's exercises and can be perfomed by men n women of all ages. The video above explains really well where the muscles are located and how to contract these muscles. Once the contraction is learnt for these muscles through practice as explained in the video, one can do these exercises any time n anywhere n there wont be any need to palpate for the contraction as one would have learnt it how it feels when it is contracted.
4. The Back side- The back muscles. The muscle that we need to strengthen in the back specifically is the 'Multifidus'.. the bird-dog exercise is one of the good and easy exercise one can do to strengthen this muscle which is an important part of 'The Core'. There are various other exercises for this muscle which specifically is taught under the supervision of a physiotherapist. Remember to brace the abdominal muscles ( which has been taught in one of the previous videos) before doing this exercise.
5. The two sides of the cube- The obliques and the other side muscles of your body. These exercises also help reduce the fat around the sides of the body ( also known as 'love handles'). The video explains three ways one can do exercises for the sides of the body.
So that is it for now! These exercise along with bringing stability to the core also tone up the body and brings the body in good shape! Happy exercising!
Monday, 18 July 2011
Headache?
Ever wondered that the cause of your recurrent headache could be your posture? And despite of taking several medicines and applying balm it still comes back.. There are various categories and causes of headaches.. Migraines, Tension type headache.. and another type is Cervicogenic Headache.. These are really complex terms right..? Other causes include weak eye sight and straining the eyes that casues headache, dental cause of headache,sinus, trigger point in the muscles etc.
I would like people to be aware about one of the common causes of headache which is mostly left unexamined.. That is the neck/cervical spine. It is called as Cervicogenic Headache. It is caused due to wrong posture, and also due to stress n depression ( which in turn result in wrong posture). The common characteristics are, that the pain is usually on one side of the head but in longstanding cases it may be felt on both the sides. The pain pattern may be as given in the following picture.
Thus its important for us to be aware of the different causes of the headache and accordingly take the treatment. The complete examination and treatment of cervicogenic headache can be done by Physical therapists. And the best way is to avoid such pains.. correct your posture and avoid stress and depression as much as possible.
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