CORE MUSCLE STRENGTHENING BY USE OF SWISS BALL

Core-strength exercises strengthen your core muscles, including your abdominal muscles, back muscles and the muscles around the pelvis. You can do many core-strength exercises with a fitness ball.

In general, use a fitness ball sized so that your knees are at a right angle when you sit on the ball with your feet flat on the floor. Do each core-strength exercise five times. As you get stronger, gradually increase to 12 to 15 repetitions.

Breathe freely and deeply and focus on tightening your abs during each core-strength exercise. If you have back problems, osteoporosis or any other health concern, talk to your doctor or physiotherapists before doing these core-strength exercises. 

Stability ball roll out:

Kneel in front of a stability ball with your knees hip-width apart, then place your forearms on the ball, hands in loose fists. To do this,Keeping your back flat, brace your core and slowly roll the ball away from you by straightening your arms; extend as far as you can without allowing your hips to drop. Pause, then bend your elbows to roll the ball back to start. Repeat eight to 10 times.

Stability ball V pass:

Lie face up on the floor, holding a stability ball overhead with both hands, your legs together and extended straight on the floor. To do this, In one motion, brace your core and lift your arms and legs off the ground, placing the ball between your feet. Squeeze the ball with your legs and lower your arms and legs back to the floor. Repeat, passing the ball back to your hands. That's one rep. Do eight to 10.

Stability ball one-leg press:

Rest your upper back on a stability ball and cross your left leg over your right knee. To do this, Lower your hips toward the floor. Pause, then press through your heel to return to start. That's one rep. Do eight to 12, then repeat on the other side.

Plank shoulder tab:

Get into a pushup position with your hands shoulder-width apart on the floor and your shins resting on top of the ball. To do this,  Keeping your hips square to the floor, lift your right hand and tap your left shoulder. Return to start and repeat with the other arm. Continue alternating for a total of 26 reps.

Core muscle strengthening exercises FOR COMPLETE FITNESS

CORE MUSCLES STRENGTHENING AND ITS IMPORTANCE

                  Some people don't have any awareness about Core muscles and its imporatance. Lot and lot people believing Abdominal and back muscles are only core muscles. But infact,  The major muscles of the core reside in the area of the belly and the mid and lower back (not the shoulders), and peripherally include the hips, the shoulders and the neck.Major muscles included are the pelvic floor muscles, Transverse Abdominis, Multifidus, Internal and External Obliques, Rectus abdominis, Erector Spinae especially the Longissimus thoracis, and the Diaphragm. Minor core muscles include the Latissimus dorsi, Gluteus maximus, and Trapezius.

                  

Functions of the core

                       It  provides internal pressure to expel substances (vomit, feces, carbon-laden air, etc.). Continence is the ability to withhold bowel movements, and urinary stress incontinence can result from the weak core musculature. Women use their core muscles, especially transverse abdominis, during labor and delivery. So if we are having strong core , pregnancy will be easier than weak core having women.Core muscles also involved in "Valsalva maneuver"  While the breath need to assist, often involuntarily, in activities such as lifting, pushing , excretion and birthing

Importance of core muscles in body movements :

                       Core muscles help assume most of all functional movements. So we want to improve body function and fitness , We have to have a good core muscles strength. Most of the posture of the body based on your lumbar spine so it is well determined by core muscles. because core muscles align the spine, ribs, and pelvis of a person. It helps to resist a specific force, whether static or dynamic. Core muscles also act as a stabilizer and force transformer center than prime mover.

Strengthening exercises:
                          

Most of the back pain is mainly due to weak core muscles. When our abdominals are weak, it's often because our back muscles are overly strong. Building core strength will help bring balance to the front and back of your body.So we have to strenthen our core muscles to do your daily activities and overcome your back pain as well.

If you have back problems, osteoporosis, Heart problems or other health concerns,  consult your doctor or physiotherapists before doing these core-strengthening exercises.You can do these exercises  under their guidance or supervision,  

Tummy vacuum :

These are a simple, yet powerful core-conditioning exercise; Standing on four leg position(dog) , Pull your tummy inside and hold it for 5 seconds. 8 Repetitions.

Clam shell:

Side lying position, knee and hip in 45 degree flexion. Then raise the upper knee like a clam shell while heels are together. In this clam shell opened position hold it for 10 secs, and 8 times for each side.

Dead bug:

First pic shows the starting position . Afterwards You are going to move opposite side hand and leg , while hand moving upwards , leg moving downwards. The other pair of the hand and leg hold in starting position. 8 Repetitions per each side.

Band anti rotation:

Image showing starting position of the exercise. Then stretch out the band and hold it for 10 secs. 10 Repetitions for each sides.

Bird dog:

First image showing the starting position of the exercise, Afterwards you can raise the opposite side of hand and leg. Hold it for 10 seconds. 8 Repetitions   for each side.

Core muscle strengthening exercises for preventing back pain

SHOULDER IMPINGEMENT SYNDROME(SWIMMER'S SYNDROME) AND ITS PHYSIOTHERAPY INTERVENTION

Shoulder Impingement Syndrome:

Shoulder impingement syndrome, is a condition which occurs when the tendons of the Rotator cuff muscles become irritated and inflamed as they pass through the subacromial space, the passage beneath the Acromion . This can result in pain, weakness and loss of movement at the shoulder.

The symptoms of impingement syndrome are difficulty reaching up behind the back, pain with overhead use of the arm due to weakness  of shoulder muscles.

If tendons are injured for a long period of time, the tendon can actually tear in two, resulting in a injury over rotator cuff. This causes significant weakness and may make it difficult for the person to elevate his or her arm. Some people can have rupture of their tendon of biceps muscle as part of this continuing impingement process. 

Excercises to improve the mobility and to do prevention are:

 1. shoulder external rotation in lying position.

In side lying position on the unaffected , elbow on the chest supported by soft towel, and move the arm outwards to the body, You can add weight for further resistance

2. Internal rotation of the shoulder in lying position: 

In side lying position on the affected side, elbow and forearm on the floor or couch , and move the arm inwards to the body, You can add weight for further resistance

3.External rotation in abduction position:

Elbow rest on the table , while maintaining right angle with the body, and move the forearm backwards.You can add weight for further resistance

 4. Chest stretch:

Place ur both hands on each side of corner, and move the chest forwards. hold it for 20 -30 secs 

5.Anterior shoulder stretch:

Hold your hand on height, then move the chest forwards. You feel the stretch and hold it for 20 -30 secs  

6. Posterior shoulder stretch. 

Place your hand of affected side on your opposite shoulder. then then gently push the elbow of affected side by unaffected hand . If you feel the stretch, then hold it for 20-30 secs 

OSTEOARTHRITIS AND ITS PHYSIOTHERAPY INTERVENTION

     Arthritis is inflammation of one or more of your joints. Pain, swelling, muscle weakness and stiffness are the most common symptoms of arthritis. Any joint can be affected by the disease, but often knee joint.

                           

                           Knee arthritis can make it hard to do many everyday activities, such as walking, squatting or climbing stairs. It is a major cause of lost work time and a serious disability.Mostly it afftects adult people w some forms affect children.

                           Old age people are mostly suffering with this condition. They are having similar features like, inability to stand from floor, inability to bend their knees fully, unable to do stand up from squatting position and in severe condition they can't do squat too etc.

                           

                           The main goal of  treatment  with knee OA in most cases is to reduce pain and improve the physical functioning. The summary as mentioned above is consisted of numerous treatments , they are divided into medical and physiotherapy management.

               

Physiotherapy management which includes, hydrotherapy, manual therapy, massage, hot therapy, electro therapy and ultrasound etc. To manage your disability and get mobility with OA knee, have to  take physiotherapy treatment to reduce symptoms and strengthening and stretching exercises to get mobility further more.

Special tips to overcome

This post is dedicated to over than 70 percent of old population including my lovable amma (mother). Here we are going to discuss about how to overcome from the Osteoarthritis. 

                       Stay active. Many studies show that is one of the best ways to improve your quality of life. Exercise boosts your energy. Try resistance training to build stronger muscles. Your muscles protect and support joints affected by arthritis . Go for aerobic workouts to burn calories, which will help you lose weight. Maintaining weight  relieves stress on painful joints

                       Eat a balanced diet. Studies show that a variety of minerals may help ease arthritis symptoms. Vitamin C rich Foods  may help. Omega-3 fatty acids, found in fish liver oil and  whole grains, low-fat dairy, fish, and lean meats such as turkey and pork tenderloin. Also, choose nuts and avocados, and healthy oils, including olive and canola oil.

                       Lose weight. obesity puts undue strain on weight-bearing joints such as your knees, spine, hips, ankles , and feet. 

                        Rest well. A good night time sleep will help you cope with the pain and stress of arthritis. 

                      

                       Use hot or cold packs. They help to increased bloodflow which helps to reduce pain and stiffness.

                       Keep pain under control.  Some of medications can help ease arthritis pain under your physician guidance. Because if You are having more pains , you can not do you routine activities.

                      Try splints, braces, and other aids. Devices that support painful joints, such as splints, braces, and canes can help ease your discomfort and prevent injury.

                      Stay positive. It helps to overcome from stress due pain over the knee.

Home exercises :

We know lot and lot of peoples lose their hope and struggling in their life because of Knee arthritis (more than 70% of population). It gives depression obviously. sometimes leads to diabetes and heart problems due to lack of physical activity .

Hereby I am going to tell some small exercises to overcome knee pain easily.

                     1. Quadriceps stretch:In standing position, hand with support by holding handrail or wall, bend left knee  while holding the left hand on distal part of foot . Then push the heel against the hip, and hold it for 30 sec.. reapeat thrice in a time.

                               2. Mild calf stretch:This gentle calf stretch increases flexibility in your leg muscles and knee joints. Bring your right foot a few feet in front of your left foot. Bend your right leg, Make sure your knee doesn't go past to your toes. Keeping your left leg straight, press your left heel towards the ground to stretch calf of your back leg. Hold it for 30 seconds , 3 repetitions, three times in a day.

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                                3.The seated leg raise exercise, helps strengthen muscles around your knees. Patient sit on a chair with both legs bend at 90 degree. Ask him slowly raise your right leg so that it's parallel to the floor, keeing your left foot on the ground. Hold it for 30 seconds, then slowly bring the right foot back on the floor, and repeat on left leg. Do 10 repetitions, two times daily

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                                            4.Step-ups strengthen your legs, making it easier for you to do everyday things like climb stairs. You'll need an exercise step, or use a bottom stair in your house. Then you stand in front of the chair with feet hip width apart. Then step onto the chair with your right foot, then with your left foot. After that you step down in reverse: Your left foot reaches the ground first, then the right foot. Afterwards go at your own pace for about 30 seconds at a time. Repeat this 10 times and twice a day.

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·                                       5. This stretch helps to alleviate hamstring tightness. You have to sit on the floor withount bending your legs . Then try to reach your leg by use of your hands, in this position you have to hold it for 30 seconds. Repeat 3 times, and three times in a day.

·                                        6. Straight leg raising in lying and sitting position: hold it for 10 seconds, Repeat 10 times . Three times in a day. Then Aerobic activities like walking and swimming.

TOP 3 EXERCISES FOR KNEE ARTHRITIS