exercise — Page 5

Physical Therapy for Shoulder Impingement & Tendonitis

July 24, 2014 by admin Leave a Comment

Shoulder inflammation can be painful, and should be taken care of. It is common among swimmers, or sports where arm swings and shoulder rotation are used consistently. Here are a few exercises explained by Jessica Wellons in an article posted on Livestrong.com, to help strengthen your shoulder and thus prevent shoulder impingement and tendonitis. For questions, call us at 619-756-7500!

Physical Therapy for Shoulder Impingement & Tendonitis

The rotator cuff consists of four muscles and tendons that cover the head of the humerus and attach it to the shoulder blade, or scapula. They provide stability and strength during rotational movements in the arm. Shoulder impingement refers to mechanical compression or inflammation of the rotator cuff tendons. This occurs when the space in the shoulder joints narrows and the rotator cuff tendons or bursa, lubricating sacs located over the rotator cuff, become compressed, irritated or damaged, resulting in pain, inflammation and reduced mobility. Exercises that target the rotator cuff will strengthen the surrounding muscles and tendons, improve circulation to the joint, flexibility and range of motion.

External Rotation

Stand with your back against a wall, ensuring that your torso and shoulders remain straight. Bend your right elbow to form a 90-degree angle and bring your arm across r youabdomen, remembering to keep your thumb upright and flattening your palm against your stomach. Perform an external rotation by moving your arm and forearm away from the abdomen, remembering to keep your elbow bent. Continue this external rotation until the back of your arm is flat against the wall. Hold this position for five seconds and rotate your arm back to the starting position. Perform one set of 10 repetitions on both arms, once daily.

Supraspinatus Stretch

You will need two dumbbells to perform this exercise. Standing upright, holding a dumbbell in each hand with thumbs pointing down. While keeping your elbows straight, slowly bring your arms outward to form a 45-degree angle. Hold this position for five seconds and slowly return to the starting position. Perform three sets of 20 repetitions, once daily to strengthen the muscles and tendons in the rotator cuff, thus stabilizing the shoulders and restoring mobility.

Triceps Stretch

Stand upright and bend your right elbow to form a 90-degree angle. Raise your right hand so that your forearm forms a 90-degree with your shoulder and place your opposite hand over your elbow. Using your left hand, grab the opposite elbow and gently pull that arm down behind your head. Continue this gentle pull until you feel a stretch in your shoulders. Hold this stretch for five seconds and relax. Perform one set of 10 repetitions on both arms, two to three times daily to stretch the tendons and joints in the shoulder and help restore your range of motion.

Scapular Squeezes

Lie on your back and bend both knees. Plant your feet firmly on the ground and extend your arms away from your body, with palms up. While maintaining contact between the ground and your lower back, begin squeezing your shoulder blades together, downward and toward your spine. While performing this exercise, try to not shrug your shoulders and remember to relax your neck. As your perform this exercise, the lower muscles between your scapula should be contracting. Hold each shoulder blade squeeze for five seconds and relax. Perform one set of 20 repetitions three times a day to strengthen the muscles in the shoulders and prevent further injury.

Filed Under: Uncategorized Tagged With: bursa, circulation, dumbbell, exercise, fit, flexibility, healthy, imfalmmation, injury, irritaton, joints, mobility, muscles, pain, personal training, physical therapy, prevent, prevent injury, rotation, rotator cuff, san diego, scapula, shoulder, shoulder blade, shoulder impingement, shoulder pain, stability, strength, strengthening, strong, tendonitis, tendons, trainers, triceps

Exercise Ball Therapy for Lower Back Pain Relief

July 22, 2014 by admin Leave a Comment

Lower back pain seems to be a common issue. Here is one way to relieve lower back pain using an exercise ball. This article was posted on spin-health.com, a forum for thousands of doctor written, doctor reviewed articles on back pain, neck pain, and related disorders. For more questions give us a call at 619-756-7500!

The exercise ball is an exercise treatment option for back pain sufferers and is designed to help prevent or minimize further episodes of low back pain as part of a rehabilitation program. The exercise ball is effective in rehabilitation of the back because it strengthens and develops the core body muscles that help to stabilize the spine.

With the exercise ball, also called a Swiss ball or physio ball, an element of instability is introduced to the exercise that one would not normally get in a floor exercise. The body responds naturally and automatically to this instability to keep balanced on the exercise ball. Over time, the muscles used to keep in balance on the exercise ball become stronger. In essence, individuals build strength in important back muscles and abdominal muscles without knowing it.

The exercise ball also uses what is called “proprioception,” an awareness of where one’s hand or foot is in relationship to space. The instability of the exercise ball provides the body with constant opportunities to evaluate its orientation in space, developing and training the body’s natural awareness. Enhanced proprioception provides the body with increased balance and stability.

In addition, it is theorized that the type of spinal movement induced by using the exercise ball (small range, adjustment of balance) may help reduce pain by stimulating the body to produce increased amounts of natural pain inhibitors.

The benefits of exercising on an exercise ball for people with low back pain include:
•Simple and versatile way to start moving again after a back pain episode
•Improved muscle strength
•Greater flexibility and range of motion of the spine
•Enhanced balance and coordination of core muscle groups used to stabilize the spine and control proper posture while using the exercise ball, which in turn reduces stress on the low back
•Increased tendency to maintain a neutral spine position during exercise
•In particular, many Swiss ball exercises are designed to bring movement to the spine in a controlled manner to help keep the discs nourished. Moving the vertebrae helps nourish the discs in the spine by increasing blood flow around the disc and by causing the water to flow in and out of the disc

The exercise ball has additional applications in areas such as general fitness, strength or weight training, as well as exercise for pregnant women.

For all forms of exercise, it is advisable to see an appropriately trained and licensed spine specialist, such as a physical therapist, occupational therapist, chiropractor, exercise physiologist, or physical medicine and rehabilitation physician (also called a physiatrist). Depending on the specific diagnosis and level of pain, the exercises with the ball will be different, and appropriately trained spine specialists (e.g. certified in exercise ball technique) play a critical role in both developing the right exercise program and providing instruction on correct form and technique.

Filed Under: Uncategorized Tagged With: balance, core, exercise, exercise ball, fitness, Fitness Together, health, lower back, muscle strength, muscles, pain, personal training, physical therapy, physio ball, posture, rehabilitation, sore, spine, stable, strength, Swiss ball, training

Physical Therapy Exercises for Core Stabilization

July 17, 2014 by admin Leave a Comment

You probably use your core more than you realize. Core strength is extremely important and necessary balance, it is the base of your body that ultimately keeps you stable. Helen Mitchell, a physical therapist assistant, offers some great exercises written for Eastpoint Health & Fitness to strengthen your core. For more questions give us a call at 619-756-7500!

Core stabilization, or core strengthening has been around for many years and has been incorporated into sports performance training programs, exercise programs such as Yoga, Pilates and Boot Camps. In Physical Therapy and rehabilitation, core stabilization means that activation of the trunk muscles must occur first in order for us to create a stable base of support that allows us to move our arms and legs. Making the trunk muscles stronger keeps the spine stable and helps the body stay balanced with movement; preventing falls and injury.

Most people think of the “core” as just being the abdominals (stomach muscles) when in fact the “core” muscles run the entire length of the torso from the hips to the shoulders. When these muscles contract, they stabilize the spine, pelvis and shoulder girdle and create a solid base of support. This allows us to stand upright and move on two feet, shift our weight and move in any direction. This distribution of weight protects the back from injury. An effective core conditioning program needs to target all muscles of the core to be effective.

Benefits of Good Core Strength:

A strong core:

• Reduces Back Pain and Prevents Injury
• Improves Athletic Performance
• Improves Postural Imbalances

Exercises that Build Core Strength:

The most effective core strengthening exercises work the torso as a solid unit with both front and back muscles contracting at the same time. The most basic core strengthening exercise is Abdominal Bracing where you try to pull your navel in toward your spine without holding your breath. Most core strengthening exercises don’t require equipment and include:

• Planks: Position yourself face down on hands and balls of feet. Straighten arms. Tighten stomach muscles and lift hips to form a straight line from head to toe. Hold 15-30 seconds. Do not let hips sag to the floor.

• Basic Push Up: Position yourself face down with hands under shoulders and on balls of feet. Tighten stomach muscles and bend elbows to lower chest towards the ground. Keep neck in neutral by gazing towards floor. Straighten elbows to complete one repetition. Do not let hips sag to the floor.

• Bridging: Lay face up on flat surface, knees bent and arms by sides. Slowly raise buttocks and hips, keeping stomach tight. Slowly lower hips again. This completes one repetition.

• Supermans: Lay face down on flat surface with arms stretched overhead and straight legs. Tighten stomach muscles and simultaneously lift arms and legs into the air a few inches then slowly lower them.

Other exercises include the use of stability balls, medicine balls, kettlebells, wobble boards, yoga and pilates. These particular exercises should only be performed under the supervision of a trained professional and when beginning any type of exercise program, always consult your physician first.

Filed Under: Uncategorized Tagged With: balance, core, exercise, fitness, Fitness Together, health, muscles, personal training, physical therapy, prevent injury, stability, strength

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