CORE MUSCLE STRENGTHENING FOR ATHLETS

        Core muscle strengthening is a very good activities to improve their fitness for youngsters, Especially for athletic people. Athletic people need very strong core muscle to do their athletic work like running and jumping etc.. 

            Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony. This leads to better balance and stability, whether on the playing field or in daily activities. In fact, most sports and other physical activities depend on stable core muscles

.            We are going to discuss about those exercises in three posts, including this, and upcoming two posts.

1. Plank to Push-Up

           Get into a standard plank position, contract your core and gluteus and maintain straight back. From the plank position, transition to a push-up position by lifting one forearm off the ground and placing that hand on the ground, followed by the other hand. After you place both hands on the ground in a push-up position, transition back into the original plank position. That is one repetition. 20 repetitions each time, 3 times in a day.

2. Plank Step-Ups

              This one increases strength in both core and triceps muscles, which is ideal for football players. To do this, Get into a standard push up position with a step up board in front of you. While maintaining a tight core and back, lift one hand off the ground onto the board , followed by the other hand. After both hands are on the board, lift the first hand off the board and place it back on the ground followed by the other hand. That is one repetition. You can do 20 repetitions in a time, three times in a day.

3. Alternating Shoulder Tap Plank

            To do this, Get into a standard push-up position. Lift one hand and reach it across your body. Tap your opposite shoulder then place your hand back on the floor. Perform the same motion with the opposite hand. That is one repetition. Do 30 repetitions in each time, 3 times in a day.

4. Barbell Roll-Outs

                     To perform this, Get on your knees with a barbell on the floor in front of you and a 25 pound plate on each side. Grasp the bar with both hands about shoulder width apart. While maintaining a neutral spine, slowly roll the barbell out in front of you are almost parallel to the floor. Using your core, slowly roll the barbell backwards until you return to the starting position. That is one repetition. Do 15 repetition in each time, 3 times in a day.

5. Stability Ball Stir The Pot

                      To do this , get into a standard plank position with your forearms on a stability ball. While maintaining the strong core, use your forearms to rotate the ball in a circular motion until you reach your original starting point. Then rotate the ball in the other direction. that is one repetition. 15 repetitions on each time, 3 times in a day. It is very useful for oblique muscles strengthening

6. Landmine Rotations

                             The Landmine Rotation builds great core strength, primarily in the obliques. To do this, Set up a landmine station by placing one end of a barbell on the ground underneath a heavy dumbbell in a corner. With both hands , lift the opposite end of the barbell and hold it in front of you with your own arms fully extended. Then with your knees slightly bend rotate the bar to one side while maintaining straight arms. Rotate back to the starting position and repeat on the other side. That is one repetition. 10 repetitions on each time, Three times in a day.

7. Stability Ball V-Up Transfers

                   To do this , lie on your back with your arms and legs straight and a stability ball between your legs. Grasp the stability ball with both legs. Simultaneously lift the ball with your legs and lift your arms, forming a " V" shape with your body. Grasp the ball with your hands and simultaneously lower the ball and your legs to the ground without actually touching the ground. Perform the same motion in reverse , transferring the ball from your hands to your legs. That is one repetition, 10 repetitions on each time, 3 times in a day.

8. Lateral V-Ups

                        Lateral V-Ups focus on the oblique muscles. A good variation to normal V-Ups, they require coordination and train your core muscles to activate simultaneously. To do this, lie on your side with one leg on top of the other in a straight line. Place the hand of your bottom arm out in front of you for leverage. Extend your other arm straight over your head. Simultaneously lift both legs and your arm toward each other to form a "V" shape. Slowly lower yourself to the original starting position. That is one repetition. 15 repetitions on each time, 3 times in a day.

9. Weighted Plate Russian Twists

                          The Weighted Plate Russian Twist also focuses on the oblique muscles by requiring rotation. The added weight from the plate requires more muscle activation, building more strength. To do this, sit  on the floor with your legs straight out in front of you. Slightly lean back and lift your legs off the ground. With  a weighted plate in your hands, rotate to one side, then rotate to the other side. That is one repetition. Adjust  the weight based on your level of strength. 15 repetions on each time, 3 times in a day.

10. Crunchy Frogs

                   Crunchy Frogs require you to bring your knees up, crunching your lower abdominal muscles, rather than bringing your head up and crunching your upper abdominal muscles. They also require both legs and the back off the ground, requiring you to balance, which recruits your core stabilizer muscles. To do this, sit on the floor with your legs straight out in front of you. Slightly lean back and lift your legs off the ground. Bend your knees and lift your arms out to the sides about chest high. Simultaneously bring your knees to your chest and your hands forward and toward each other over your knees. Simultaneously  separate your arms and extend your knees to the original starting position. That is one repetition. 30 repetions on each time, 3 times in a day. 

11. Bicycle Crunches

                         This exercise increases strength and endurance, incorporating rotation in the crunch position and targeting the upper abdominal and oblique muscles. To do this, Lie on your back with your hands behind your head and your legs fully extended. Then perform a Crunch, lifting your head off the ground towards your chest and maintaining that position. Simultaneously lift one knee up toward your chest and rotate your upper body so your opposite elbow makes contact with your raised knee. Simultaneously then extend your knee and elbow back to the starting position. without  stopping, repeat with the opposite knee and elbow. That is one repetition. 30 repetitions on each time, 3 times in a day.

12. Sprinter Sit-Ups

                                 As its name indicates, this exercise is most beneficial to track sprinters and athletes in sports requiring explosive speed. To do this exercise, lie on your back with your legs straight and your arms at your sides.Simultaneously sit up and bring one knee up toward your chest. Then extend the arm behind you on the same side as your raised knee. At  the same time, bring your opposite arm forward, bent at a 90-degree angle. After you reach the top of your Sit-Up, lie back down, extend your leg and place both arms back by your sides. Repeat  with the opposite leg. That is one repetition. 15 repetitions in each time, 3 times in a day

13. BOSU Ball Mountain Climbers

                                       How to Perform:Get into a standard push-up position with your hands grasping the side handles of a BOSU ball, flat side up. Maintaining a straight back, bring one knee up to your chest. Extend your knee back to its starting position while simultaneously bringing your opposite knee up to your chest (for a brief moment, both feet are off the ground). That is one repetition. 30 repetitions on each time, 3 times in a day

14. Hanging Straight Leg Raises

                              Probably one of the best tests of a strong core, the Hanging Straight Leg Raise requires great strength in the lower abdominal muscles, hip flexors and lower back.To do this, Hang  from a pull-up bar with an overhand grip, hands about shoulder-width apart. With your legs straight and together, raise them up toward your hands slightly as you lean backwards. Slowly  lower your legs all the way back down to the original starting position. That is one repetition. 10 repetitions on each time, 3 times in a day.

15. Hanging Straight Leg Windshield Wipers

                       These are Hanging Straight Leg Raises with rotation. Adding rotation increases core strength and endurance, specifically the obliques. To do this, Hang from a pull-up bar with a neutral grip. With your legs straight and together, raise them up toward your hands, leaning almost all the way back so you are parallel to the ground. Keeping  your legs straight, slowly rotate to one side, then to the other side. That is one repetition. If this is too difficult, perform the exercise with bent knees. 10 repetitions, 3 sets.

EFFECTIVE CORE MUSCLE STRENGTHENING FROM YOUTUBE :

                      These are the better and beneficial excercises for Athlets and young who wants to be fitness for long time in a short time. Do it undeyour physiotherapists supervision.. Thank you 

ILIOTIBIAL BAND SYNDROME AND ITS PHYSIOTHERAPY REHABILITATION

Iliotibial band syndrome is inflammation of the Iliotibial band on the outside of the knee as it rubs against the outside of the knee joint. Symptoms include pain over the outside of the knee which will come on gradually over time getting progressively worse until running must stop. ITBS are most common in athletics mainly runners, So it is also known as (Runner's knee)

Some of the useful preventive excercises are

1. HIP THRUST:

Lie on your back with your arms at your sides, knees bent and your feet on the floor. Pushing your heels into the ground, use your glutes to raise your pelvis up until your body forms a straight line from your knees to your shoulders. Lower slowly, then repeat. For a more advanced version, raise one leg into the air and perform the same exercise with each leg individually. Reps: 20–30 on each side

2. SIDE HIP BRIDGE

Lie on your side with your feet elevated 1–2 feet off the ground on a stable surface. Lift your torso using your hip muscles while keeping your spine stable, then lower slowly. Reps: 10–30 on each side

3. SIDE SHUFFLE

Stand with your legs about hip-width apart with an exercise band around your ankles. Take 10 steps to the right, then 10 back to the left. This is one set. entire movement. Reps: 3–5 sets. To provide resistance you can use thera band too

4. HIP HIKE

Stand on your right foot. Start with your pelvis in a neutral position, and then drop the left side so it is several inches below the right side of your pelvic bone. Use your right hip muscle to lift your left side back to its neutral position. Reps: 10–30 on each side

5. SIDE LEG RAISE

Lie on your right side with both legs straight. Slowly raise your left leg about 45 degrees, then lower. Repeat on both sides. Reps: 20–30 on each side. You can add weight on ankle to get more resistance .

6. CLAM SHELL

Lie on your right side with your knees bent at a 90-degree angle to your torso. Keeping your feet together, use your glutes to slowly open and close your legs like a clamshell.  Use an exercise band just above your knees to increase resistance. Reps: 20–30 on each side

PHYSIOTHERAPY EXERCISE VIDEO:

FUNCTIONAL ELECTRICAL STIMULATION

                      Nowadays due to lot of accidents , industrial accidents , burns, cut injuries,  most commonly cerebro vascular accidents like stroke, etc leads to affect the central nervous system which causes paralysed limbs. Once upon a time there is no other chance to get recover those kind of weaknesses, But Nowadays our medical technology is well developed like other technologies and it has lot of technologiese to recover from this paralysis. One of the most popular Technology  for STROKE is Functional Electrical Stimulation.

                      

                      Functional electrical stimulation (FES) is a low energy electrical pulses  by use of low frequency currents used  to generate body movements in individuals who have been paralyzed due to injury to the central nervous system.  FES can be used to generate muscle contraction in paralyzed limbs to produce desired functions such as grasping, walking, bladder voiding and standing. This technology used to develop neuroprostheses  in individuals with spinal cord injury (SCI), head injury and stroke and other neurological disorders. Patients can generate a desired function by use of  FES . This is sometimes also known as neuromuscular electrical stimulation.

SENSORY INTEGRATION THERAPY

  Sensory integration is the process through which the brain organizes and interprets external stimuli such as movement, touch, smell, vision and sound. Autistic children often exhibit symptoms of Sensory Integration Dysfunction (SID) making it difficult for them to process information brought in through the senses. Children can have mild, moderate or severe SID deficits manifesting in either increase(Hypersensitivity) or decreased ( Hyposensitive) to touch, sound, movement etc.

                                    

                                   The goal of Sensory Integration Therapy is to facilitate the development of the nervous system's ability to process sensory input in a more typical way. Through integration the brain pulls together sensory messages and forms coherent information upon which to act. SIT uses neurosensory and neuromotor exercises to improve the brain's ability to repair itself. When successful, it can improve attention, concentration, listening, comprehension, balance, coordination and impulsivity control in some children.

                                     Sensory integration is the process by which we receive information through our senses, organize this information, and use it to participate in everyday activities. Sensory interventions refer to any treatments and therapies which make use of, or which aim to improve sensitivity to, one or more of the senses. Some interventions- such as sensory integrative therapy - may use a range of motor and sensory techniques and be designed to improve a range of motor and sensory functions

                                    Most of the autistic kids having this sensory problems, Usually a TEAM including physiotherapists , occupational therapists, speech therapists are playing important role to rehabilitate autistic kids in lot of ways. 

                                   Sensory integration therapy by use of bare leg walking , or touching on the different structures, sensory board, walking or crawling into the tunnel, Using different shape and different textures made balls, some brushes , deep pressure activities, musical lights , etc..

DOWN SYNDROME AND ITS REHABILITATION

In every cell in the human body there is a nucleus, where genetic material is stored in genes.  Genes carry the codes responsible for all of our inherited traits and are grouped along rod-like structures called chromosomes.  Typically, the nucleus of each cell contains 23 pairs of chromosomes, half of which are inherited from each parent. Down syndrome occurs when an individual has a full or partial extra copy of chromosome 21.

This additional genetic material alters the course of development and causes the characteristics associated with Down syndrome. A few of the common physical traits of Down syndrome are low muscle tone, small stature, an upward slant to the eyes, and a single deep crease across the center of the palm - although each person with Down syndrome is a unique individual and may possess these characteristics to different degrees, or not at all.

Approximately one in every 700 babies in the United States is born with Down syndrome, making Down syndrome the most common chromosomal  condition. About 6,000 babies with Down syndrome are born in the United States each year. 

 

TYPES :

1.TRISOMY 21 (NONDISJUNCTION)

Down syndrome is usually caused by an error in cell division called "nondisjunction."  Nondisjunction results in an embryo with three copies of chromosome 21 instead of the usual two.  Prior to or at conception, a pair of 21st chromosomes in either the sperm or the egg fails to separate.  As the embryo develops, the extra chromosome is replicated in every cell of the body.  This type of Down syndrome, which accounts for 95% of cases, is called trisomy 21. 

2.MOSAICISM 

Mosaicism (or mosaic Down syndrome) is diagnosed when there is a mixture of two types of cells, some containing the usual 46 chromosomes and some containing 47.  Those cells with 47 chromosomes contain an extra chromosome 21. 

Mosaicism is the least common form of Down syndrome and accounts for only about 1% of all cases of Down syndrome.  Research has indicated that individuals with mosaic Down syndrome may have fewer characteristics of Down syndrome than those with other types of Down syndrome.  However, broad generalizations are not possible due to the wide range of abilities people with Down syndrome possess. 

3.TRANSLOCATION 

In translocation, which accounts for about 4% of cases of Down syndrome, the total number of chromosomes in the cells remains 46; however, an additional full or partial copy of chromosome 21 attaches to another chromosome, usually chromosome 14. The presence of the extra full or partial chromosome 21 causes the characteristics of Down syndrome.

Body shape and size

• Short stature (height). A child often grows slowly and is shorter than average as an adult.
• Low muscle tone (hypotonia) throughout the body. Belly muscles with low muscle tone can make the stomach stick out.
• A short, wide neck. The neck may have excess fat and skin.
• Short, stocky arms and legs. Some children also have a wide space between the big toe and second toe.

  Face shape and features

• Slanted eyes. The doctor may also notice small spots on the colored part of the eye

• A nasal bridge that looks pushed in. The nasal bridge is the flat area between the nose and eyes.
• Small ears. And they may be set low on the head.
• Irregularly shaped mouth and tongue. The child's tongue may partly stick out. The roof of the mouth (palate) may be narrow and high with a downward curve.
• Irregular and crooked teeth. teeth often come in late and not in the same order that other children's teeth come in.

Health problems

Some health problems related to Down syndrome are:
• Intellectual disability. Most children with Down syndrome have mild to moderate cognitive disability.
• Heart problems. About half of the children who have Down syndrome are born with a heart defect.
• Hypothyroidism, celiac disease, and eye conditions.
• Respiratory infections, constipation, hearing problems, or dental problems.
• Depression or behavior problems associated with ADHD or autism. 
• Rehabilitation:
  
  

  

  
  
  
  

  There is no single, standard treatment for Down syndrome. Treatments are based on each individual's physical and intellectual needs as well as his or her personal strengths and limitations. People with Down syndrome can receive proper care while living at home and in the community.
  
  A child with Down syndrome likely will receive care from a team of health professionals, including, but not limited to, physicians, special educators, physical therapists, speech therapists, occupational therapists, , and social workers. All professionals who interact with children with Down syndrome should provide stimulation and encouragement.
  
  we are doing upcoming therapies to Rehabilitate Down Syndrome kids.
  
  Physiotherapy includes activities and exercises that help build motor skills, increase muscle strength, and improve posture and balance.
   
  Physiotherapy is important, especially early in a child's life, because physical abilities lay the foundation for other skills. The ability to turn over, crawl, and reach helps infants learn about the world around them and how to interact with it.
  A physical therapist also can help a child with Down syndrome compensate for physical challenges, such as low muscle tone, in ways that avoid long-term problems. For example, a physical therapist might help a child establish an efficient walking pattern, rather than one that might lead to foot pain.
  
  Speech-language therapy can help children with Down syndrome improve their communication skills and use language more effectively.
  
  Occupational therapy helps find ways to adjust everyday tasks and conditions to match a person's needs and abilities.
  
  Emotional and behavioral therapies work to find useful responses to both desirable and undesirable behaviors. Children with Down syndrome may become frustrated because of difficulty communicating, may develop compulsive behaviors, and may have Attention Deficit Hyperactivity Disorder and other mental health issues. These types of therapists try to understand why a child is acting out, create ways and strategies for avoiding or preventing these situations from occurring, and teach better or more positive ways to respond to situations.