How to manage cervical problem ?

If you have cervical problem, you have no worry because the problem actually can be treated by your own. There are some types of activities that can be do which are self-resistance, isometric resistance, dynamic cervical flexion, manual resistance and advanced exercise.

In Self-Resistance activities, there are three types of exercise named flexion, axial extension and side bending. For flexion, you can place both of your hands on the forehead and press forehead into palms in a nodding fashion while not moving. For axial extension, you press the back of head into both hands which are placed in the back, near to the top of of head. Lastly, for side bending, you have to press one hand against side of head and attempt to side bend ( bring your ear towards your shoulder but not moving).

                                                                        side bending

                                                               

                                                                      axial extension

                                                                          flexion

                                                                        rotation

Next, in Isometric Resistance, it’s simple because you only need to be in supine lying position with your head must be at over the edge of mat. You need to remember that your neck must be maintained in neutral and safe position. There is no support to the head.

In Dynamic Cervical Flexion, you just having a position of supine lying on a large-wedge shaped bolster or slant board under thorax and head to reduce the effects of gravity. Then, do tucking the chin and curling the head up.

Later, Manual Resistance need therapist, you have to supine lying. Therapist will place one hand on patient’s head to resist opposite the motion. Resistance is given to isolated muscles actions, so, muscle balance and function can be gained.

Lastly, is Advanced Exercise which by you need to sitting on a large gym ball first. Then, continue the exercise by walking forward while rolling the ball up the back. Continue walking until the ball is under the head. All of these activities can be done by anyone who are having the cervical problem, so that, when they do these activities, their cervical regions can be stabilized. It’s also reduce the chances to get cervical problems.

EXERCISES FOR SCOLIOSIS

What is scoliosis? That’s the question people normally ask. Scoliosis is the lateral curvature of the spine. It is a progressive disease.

 Though experts feel that there is little evidence to show that there are exercises effective enough to correct scoliosis, exercises do help in slowing down the progress of the spinal curvature and reduce the angle of curvature.  Stretching exercises are performed to increase mobility of the spine in the right direction. Physical therapist helps to improve the muscle tone and posture.

            Scoliosis braces tend to make the muscle lose its tone. Exercises are aimed to help the wearer adapt to the brace, allow for correction of the spinal deformity, and to improve trunk muscular tone. Exercises are not an alternative to surgery procedure.

Scoliosis is not related to flexibility issues or lack of strength. Thus, exercise to correct scoliosis is relatively ineffective.  However, scoliosis does not act as a deterrent to normal physical activity. Children and teenagers with scoliosis can participate in sports and recreational activities. They can even perform normal exercises that help build muscle strength and endurance. They can even train to improve their cardiovascular conditioning like normal people. 

More information on how to conduct the exercises please click here

Resources: http://www.livingwithcerebralpalsy.com/exercise-scoliosis.php

                                                                                                                   

WARM UP AND COOL DOWN

WHY WARM UP?

Most people will start exercising or do a strenuous exercise without doing warm up. There are reasons why we need to warm up before exercising. A proper warm up can increase the blood flow to the working muscle which results in decreased muscle stiffness, less risk of injury and improved performance. Additional benefits of warming up include physiological and psychological preparation.

Benefits of Proper Warm Up :

• Increased Muscle Temperature - The temperature increases within muscles that are used during a warm up routine. A warmed muscle both contracts more forcefully and relaxes more quickly. In this way both speed and strength can be enhanced. Also, the probability of overstretching a muscle and causing injury is far less.
• Increased Body Temperature - This improves muscle elasticity, also reducing the risk of strains and pulls.
• Blood Vessels Dilate - This reduces the resistance to blood flow and lower stress on the heart.
• Improve Efficient Cooling - By activating the heat-dissipation mechanisms in the body (efficient sweating) an athlete can cool efficiently and help prevent overheating early in the event or race.
• Increased Blood Temperature - The temperature of blood increases as it travels through the muscles. As blood temperature rises, the binding of oxygen to hemoglobin weakens so oxygen is more readily available to working muscles, which may improve endurance.
• Improved Range of Motion - The range of motion around a joint is increased. Therefore, movements at the joint will not be restricted.
• Hormonal Changes - Your body increases its production of various hormones responsible for regulating energy production. During warm-up this balance of hormones makes more carbohydrates and fatty acids available for energy production
• Mental Preparation - The warm-up is also a good time to mentally prepare for an event by clearing the mind, increasing focus, reviewing skills and strategy. Positive imagery can also relax the athlete and build concentration.

Keep in mind that the perfect warm up is a very individual process that can only come with practice, experimentation and experience. Try warming up in various ways, at various intensities until you find what works best for you.

Dangers of Exercising Without Warming Up

If you don't warm-up and just rush into a strenuous cardiovascular workout, the blood vessels that supply the heart and working muscles don't have enough time to dilate properly. This can result in a sudden rapid rise in pressure in the blood vessels which is really dangerous for someone who already has high blood pressure at rest. Chest pain, heart damage or muscle pain can occur. As the blood flow is restricted, there is insufficient supply of oxygen to the muscle which also includes the muscles of the heart.

Besides rapid increases in blood pressure and heart rate, exercising without a warm up can cause arrhythmia (abnormal heart rhythms), early fatigue, potential muscle strains ("cold" muscles are more prone to injury than muscles that have been warmed up) and joint injury (synovial fluid, a joint lubricant, is less "sticky" when body temperature is slightly raised).

WHY COOL DOWN?

During a strenuous work out the body goes through a number of stressful processes. Muscle fibers, tendons and ligaments get damaged, and waste products build up within the body. Proper cool down will assist the body in the repair process.

Cool down will help in the "post exercise muscle soreness." This is the soreness that is usually experienced a day after a tough work out. Most people experience this after having a lay-off from exercise, or at the beginning of their sports season. Muscle soreness is caused by tiny tears called micro tears develop within the muscle fibers. These micro tears cause swelling of the muscle tissues which causes pressure on the nerve endings and results in pain.

When the exercise stops, so does the force that pushes the blood back to the heart. This blood, as well as waste products like lactic acid, stays in the muscles, which in turn causes swelling and pain. This process is often referred to as "blood pooling."

The cool down helps by keeping the blood circulating, which in turn helps to prevent blood pooling and also removes waste products from the muscles. This circulating blood also brings with it the oxygen and nutrients needed by the muscles, tendons and ligaments for repair.

Dangers of Exercising Without Cooling Down

During exercise, the heart and muscles in the legs act as partner-pumps in keeping the blood flowing efficiently between your upper and lower body. When the muscles of the leg contracts, the veins in the muscles are squeezed and the blood is pushed upwards to the heart. Therefore, continuous rhythmic movement in the legs right after exercise is important. If you stand or sit down without moving for a long time, the leg muscles can no longer act as pumps. The blood will have a hard time returning to the heart and will "pool" in the legs. The brain will be in the state of lack of oxygen which can cause the person to faint. Fainting will get you flat on your back, your brain will get the blood it needs and you will revive. It would be wiser altogether to avoid standing still or sitting down right after vigorous exercise.

Now that you have known the dangers and benefits of warming up and cooling down, don’t ignore it when you are exercising. Also bear in mind that cooling down is just as important as warming up.

Resources:

http://www.tinajuanfitness.info/articles/art051899.html 

http://sportsmedicine.about.com/cs/injuryprevention/a/aa071001a.html

EXTRACORPOREAL SHOCKWAVE THERAPY ( ESWT )

Shock Wave Therapy is a new technique used for treatment of conditions for multiple tendonopathies.

Indications :

• Calcifying tendinitis of the shoulder
• Tennis and golfer's elbow
• Heel spur (Plantar fasciitis)
• Patellar tip syndrome / Jumper's knee (Patello tendonitis)
• Achilles tendon pain (Achillodynia)
• Shin splints
• Peyronies

Contraindications:

• history of rupture of the plantar fascial ligament
• neurological and vascular disease of the foot
• open bone growth plates 
• pregnancy
• implanted metal in the area (bone screws and pins)
• people on medication that interferes with blood clotting such as coumadin and   prophylactic aspirin.

A course of treatment usually requires three sessions, each taking about 45 - 60 minutes, which in addition to the treatment, includes advice on retraining of weak muscles related to the injury. Pain relief can be experienced in the period immediately following the treatment and permanent results can be expected 8 - 12 
weeks following the last session.

There are a couple of theories as to how ESWT helps promote better healing. The most accepted one is that the microtrauma of the repeated shock wave to the affected area creates neo-vascularization (new blood flow) into the area. It is this new blood flow that promotes tissue healing. The second theory is that in chronic pain, the brain has "forgotten" about the pain and is doing nothing to heal the area. By having shockwave therapy a new inflammatory process is created and the brain can react to it by sending the necessary body nutrients to the area to promote healing.

Treatment for calcifying tendinitis of the shoulder

Benefits

Shock wave has the obvious benefit that it is non-invasive. There is no usage of knife as with traditional orthopaedic treatment of these conditions and as the latests technology, no anaesthesia is necessary.

~aLL abOut phytas~

Physiotherapy student association or call PHYTAS is well known by uitm students or other people. This association had makes many events that improve ways of life. All the activity made by the Phytas is aimed to improve people health and also for social benefits. The motto of this association is "ILMU DARI TUHAN, TANGAN UNTUK INSAN" or always acknowledge that all the knowledge comes from Allah, the Almighty. With using the knowledge given by Him for the advantages and goodness in our life is becoming our responsibilities as human in this face of earth.

Phytas logo

Phytas events :

There are many events manage by phytas such as aerobic yokk, kesihatan & kecergasan warga emas, keselamatan kesihatan & kesejahteraan wanita and others . There are  many response from other people to this events .

Aerobik yokk

Kesihatan warga emas

Keselamatan , kesihatan & kesejahteraan wanita

Link of phytas blog : http://phytas.blogspot.com/

Benefits of Using Therapy Ball

          Even though a therapy ball looks simple on the outside, but never judge a book by its cover since it gives many benefits. The benefits of therapy ball are :

• Simple and versatile way to start moving again after suffering from lower back pain
• Increase muscle strength
• Greater flexibility and range of motion of the spine
• Improve balance and coordination of core muscle groups used to stabilize the spine
• Control proper posture, which minimizes stress on the lower back
• Increase tendency to continue a neutral spine position during exercise
• The movement of the spine in a controlled manner which is brought by the therapy ball helps to keep the disc nourished. The disc in the spine is nourished by moving the vertebrae when blood flow around the disc increase, causing the water to flow in and out of the disc

Suggessted Therapy Ball Workouts for Back Pain

          Therapy ball programs are designed to bring movement to the spine, to keep the discs nourished. As a result, blood flow around the discs, and causing water to flow in and out of the disc.

A physiotherapist will ask the patient to start using a therapy ball with a small gentle movements such as:

1. Pelvic isolation with the exercise ball

• Rock back-and forth - Sit on the therapy ball with arms to the sides. Slowly do a pelvic tilt, pulling stomach muscles in and moving hips slightly toward the front to flatten the small of the back. Return to the neutral position on the therapy ball. Repeat movement back and forth for ten times when comfortable.
• Rock side-to-side - Sit on the therapy ball with arms to the sides. Slowly shift weight slightly to the right. Return to the neutral position. Slowly shift weight to the left. Return to neutral position. Repeat movements side to side for ten times when comfortable.
• Circles - For a more advanced exercise, start in the front/pelvic tilt position and slowly shift weight around in a circular motion, three times clockwise and three times anticlockwise.