Back Exercises To Do At Home

 A good home back workout with the right exercises, structure, and intensity will help you build lean muscle and strength in your back.

When you don’t have time to go to the gym, or maybe you prefer to work out at home. Either way, you should have a great workout that is simple to perform, and yet strong on results.

If you improved your Physique, you have maybe a V-shaped back. This exercise session is really good for you to strengthen your Back that helps you avoid Back pain-related conditions. If you have a muscular Back, you can start this exercise to make your make back more impressive.

Home Back Workout With No Equipment

If you want to do Home exercise to strengthen your Back, you can try these exercise variations: 

Bridging exercise:

• Take a Supine Lie on your back on the soft mat, keeping your knees fully bent.
• Extend your arms to your sides.
• Lift your Back so your legs and Back are in one straight line.
• Hold this position for 10-15 seconds.
• Return to the First position.
• Repeat this 10-12 times.
• As you improve, you can increase your repetitions and sets of exercises.

Superman Stretch

This is a very good strengthening back exercise, that helps your Back fully functional.

How to do Superman Stretch?

• Take a prone Lie on your back on the soft mat with your arms and legs extended as shown.
• Spread your arms and legs approximately wide apart.
• Elevate your arms and legs straight up 10 inches off the floor at the same time, and hold that position for 8-10 seconds.
• you can feel muscles contract in the Back region.
• Return to the first position. 
• Repeat this 10-12 times.
• As you improve, you can increase your repetitions and sets of exercises.

Bent Over Side Raises (holding 2 heavy objects)

To do this exercise, From a standing position with hip-width apart, bend over at the waist to a 45-90 degree angle.

Hold the heavy objects (like books) straight down, with palms facing each other.

Lift the objects straight out to your side until your arms are parallel with the floor (as shown below).

Hold this position for 3-5 seconds, then return to the start position.

Keep the movement gradual and controlled.

Perform the number of repetitions depending on the resistance of the object you are using. For a light book, you might want to strive for 10-15 repetitions. For heavier objects, 5-10 repetitions.

Objects that you can use are heavy books, heavy boots, heavy shoes, household detergent bottles, paint cans with handles, gallons of milk or water, bookends, pet food — use your imagination!

(and if you only have 1 object to work with, you can alternate arms)

Sit Up Exercise:

In Supine Position Flexes Both Legs, Hands Behind Head And Flexes The Spine And Heads Towards Knee And Repetition Of Same.

Two-sided Leg Elevation In Supine Position Uses Lower Abdominals Muscle.

Rectus Abdominis is a solid Back Flexor Muscle.

To Reduce Lordosis Strengthening Of Rectus Abdominis Muscle is Required.

Strengthening of Rectus Abdominis muscle And is Called Williams flexion Exercise.

To Avoid Injury

The lower back is a central Body part lifting Upper Body and is very susceptible to injury, so you should keep in mind the following to make sure you avoid injury:

Make sure you do proper warm-up – simple cardio and active stretching before starting exercise.

It’s good if you finish every home-back exercise with hyperextension exercises.

Always maintain proper posture on all exercises

Make sure the weight you are using are not too heavy for your limits – use according to your limits

Do regular Stretch for your back every day with these lower back exercises.

Quadriceps muscle strain : Physical therapy treatment and exercises

 

Quadriceps muscle strain

The quadriceps muscle strain is an injury to the quadriceps muscles, which are the large muscles in the front of the thighs. The quadriceps muscles help you extend your knee and are important for running, jumping, and other athletic activities. 

The quadriceps muscle strain is a strain, or a tear, of one or more of the quadriceps muscles. The exact cause of a quadriceps muscle strain is often difficult to pinpoint, but certain activities seem to increase the risk of this injury.

This injury is usually due to an overstretch of the muscle, often at the same time as a jerky muscle contraction or repetitive working overload. The quadriceps muscles, which consist of four muscles, can be overstretched by continuous muscle contractions of the knee.

Acute muscle strain was commonly seen in sports competitions such as soccer, rugby, and football. These sports require forceful muscle contraction of the quadriceps to control knee movement. Sudden jerky forces across the muscle contraction can lead to strain injury. Overstretching of muscle can also cause strains. Out of four quadriceps muscles, the rectus femoris is most frequently strained. There are too many factors responsible for frequent strain injury.

Quadriceps muscle Anatomy :

The Quadriceps femoris muscle is worked as a hip flexor and a knee extensor. It is located in front of the thigh (the anterior compartment).

This muscle group is composed of 4 muscles:

• Rectus femoris
• Vastus lateralis
• Vastus medialis
• Vastus intermedius

The Rectus femoris is the only 2 joint muscle working in both Hip flexion and knee extension. The other 3 muscles are primarily working as knee extensors. The rectus femoris is located in the most superficial part of the quadriceps and it crosses both the hip and knee joints, thus also making it more vulnerable to stretch-induced strain injuries. 

The most common sites of strains are mostly at the junction of the muscle tendon just above the knee.

What are the causes of Quadriceps muscle strain?

The quadriceps muscles are located at the front of the thigh and are often injured mostly during sports or overuse. Quadriceps strain can frequently occur in sports where jumping, Kicking, sudden stopping, running and jerky knee movement require. However the quadriceps muscles are one of the strongest muscle groups involved in supporting the body’s movement while playing a sport, a quadriceps muscle strain is commonly seen.

A consequence of repetitive overuse of Quadriceps muscles causes muscle fibers to become inflamed and may lead to a partial tear.

Grades of quadriceps strain :

Quad. Strains are divided into 3 grades depending on the injury level, Mild injury counted grade 1 while more severe injury counted Grade 2 and a complete or near-complete tear of the muscle is counted as a grade 3 injury.

Quad. Grade 1 Injury :

Symptoms of grade 1 injury mainly are pain and spasm at the front of the thigh with a general feeling of tightness, you feel mild pain when you walk, sit to stand, and squatting-related activities such as stair climbing and standing from the ground. A lumping gait is also associated if you do not take enough rest. you need 2 to 3 weeks rest.

Grade 2 Injury :

You may feel a sudden sharp pain when walking, running, jumping, or kicking an object. Lumping gait with Pain will make your walking difficult and swelling or mild bruising may be noticed. The pain and muscle spasm at the front of the thigh with Knee swelling and sometimes ankle swelling in the evening if you do not take rest. Knee extension with resistance is painful and your knee bending is also painful and sitting to stand is also difficult. you need rest for 1 month

Grade 3 Injury :

Quad strain Grade 3 Injury are mostly severe injury and symptoms are Pain and spasm at the front of thigh even during rest. You will be unable to walk without the help of crutches and unable to take weight on the affected limb. Knee and ankle swelling will appear immediately and significant bruising within a few hours. Knee movement will be painful and your front thigh area is seen as a bulge. You will require complete rest for nearly 6 to 12 weeks.

Symptoms of Quadriceps muscle strain :

Most common Quad. strain Symptoms are:

• Knee and Ankle swelling mainly at the evening in the Grade 3 Injury Swelling present within few Hours of Injury
• Knee pain with Muscle Pain and spasm at the Front of the thigh
• loss of strength (Muscle wasting)
• difficulty moving the leg - Knee bending is painful
• Lumping Gait and in severe Grade 3 injury require support
• The front of the thigh is Bulging if not taken enough rest and Medication.

Differential Diagnosis :

• Quadriceps Contusion
• Jumper's Knee
• Femoral Neck Stress Fracture
• Slipped Capital Femoral Epiphysis

Diagnosis: 

Your doctor will discuss with you your Medical history and the injury-related information. They will also discuss your symptoms and examine the thigh for tenderness and bruising and perform examination if required.

Your Doctor also checks knee movement mainly the range of motion for that they may ask you to bend and straighten your knee. To verify Diagnosis, an x-ray or other diagnostics may be prescribed to determine the grade of the injury mainly MRI or CT Scan. 

Quad. Muscle strains are graded depending on their degree of severity, 1 being mild and 3 being severe injury. A Grade 1 strain can heal mostly quickly, while a Grade 3 strain might take a longer period of time.

Treatment of Quadriceps muscle strain

Most muscle strains can be treated with the use of the RICE principle (RICE stands for Rest, Ice, Compression, and Elevation) while in Chronic case and Garde 1 Injury also you can use MICE Principle (MICE stands for Movement, Ice, Compression, and Elevation). 

Rest: Take enough rest from the activity that caused the pain(Avoid Painful activity). Your doctor may recommend that you use crutches to avoid putting weight on the leg.

Ice Pack: Use cold packs for 10-15 minutes at a time, 2 to 3 times a day. Do not apply ice directly to the skin.

Compression: To reduce swelling, lightly wrap the injured area in a soft bandage or ace wrap, you can use a crepe-Bandage or Knee Cap.

Elevation: To reduce knee and Ankle swelling, raise your leg up higher than your chest, you can use Pillow for under your Ankle and Knee in a fully supported position 3 times a day.

Your doctor may prescribe a Medicine mainly NSAIDs (nonsteroidal anti-inflammatory drugs), such as Aceclofenac or Diclofenac, for symptomatic pain relief. As the pain and swelling relieved, You recommended Physical therapy to improve range of motion and muscle strength. The exercise should be at full strength and pain-free before you start sports. This will help prevent re-injury.

Knee Positioning :

When a quadriceps muscle strain occurs during playing sports or during a training session, it is important to start treatment immediately. As early as possible following the injury, you need to keep the knee of the affected leg immediately in 120° of flexion.

This helps to avoid the potential risk of muscle spasms, reduces internal hemorrhage, and minimizes the risk of developing other complications such as myositis ossificans.

However, this can be done by placing the patient in a hinged knee brace at 120° of knee flexion or using crepe-bandage to maintain this position of flexion. If you keep the knee in a full extension position, the healing will be slower and more painful because the muscles will start to heal in a shortened position, you also need a longer rehabilitation process.

Physiotherapy Treatment :

Physical therapy treatment depends on the grade of injury, symptoms. Treatment is mainly Pain relieving Electrotherapy Modalities such as Interferential Therapy(IFT), Ultrasound Therapy(US), TENS, Use of Hot and Cold Pack.

The goal of Treatment :

• Relieve Pain with The Help of Pain relieving Electrotherapy Modalities.
• Maintain Range of Motion exercise (ROM)
• Stretching Exercise of Tight muscles
• Strengthening exercise of weak muscles
• Maintenance of aerobic fitness
• Proprioceptive exercises
• Functional training

Stretching exercise: 

Stretching Exercise should be done carefully until you feel the gentle stretch and must be pain-free. Various stretching exercise techniques can be used mainly passive, active-passive, dynamic, and proprioceptive neuromuscular facilitation stretching. However, ballistic stretching is avoided due to the risk of re-injury of muscle fibers. If it is pain-free, stretch the quad muscles gradually.

Static quadriceps stretching exercise:

This can be done in either standing or in a side-lying position. Flex the knee of the affected leg towards your buttock until you can feel a gentle stretch on the front of the thigh. To increase the stretch, extend your hips backward. Hold for 10-20 seconds and repeat 2 to 3 times. Do 2 to 3 times a day.

Hip flexor stretch:

This stretching exercise will affect mainly the rectus femoris and Iliopsoas muscles. To do this exercise Take a Kneeling position with a normal knee on the soft mat while the affected foot is out in front with the knee bent. Gradually try to extend the hip (your hips forwards) and keep the back straight. You should feel a gentle stretch at the front of the hip and top of the thigh. Hold for 10-20 seconds, repeat 2 to 3 times, at least 2 times a day.

Strengthening exercises:

Strengthening exercise can start within the First week, initially, you start an only active exercise and must be pain-free.

Initially, you can start Isometric or static exercises and then progress to active exercises with gradual progress with resistance thera-band or you can use of weight cuff and finish with sports specific running and exercise training sessions.

Static quadriceps exercise:

Static quadriceps exercise - SQE

This quadriceps contractions exercise is done to keep the knee fully extended position with first day 10 to 15 repetitions and 2 times a day. As you progress, you can increase repetitions. As knee range of motion improves, you may discontinue isometrics when the patient can sit comfortably. you can start active knee extension exercise.

Straight leg raises exercise:

Take a supine lying position on a soft mat, with a normal leg slightly flexed position. Gradually elevate the affected leg off the floor and keep the knee fully straight. Hold for 4 to 6 seconds and gradually lower the leg. Repeat 8 to 10 times on the first day and increase the repetition as you improve. This exercise can be done daily 2 to 3 times daily. Progression of exercise by increasing holding time and the number of repetitions.

Wall squats exercise:

Take a standing position with Bodyweight supported by Wall, From your standing position, gradually lower your body down and hold for 5 to 10 seconds. As you improve, you can lower more and also increase Holding time while at the same time your Neck, Hip, and Back are supported with Wall. Exercise must be pain-free. Perform initially 2  sets of 5-10 seconds holds once per day. Gradually 2 times and 10-20 seconds depends on your stamina.

Step-ups exercise : 

You can start with a box height table or use a stair that is comfortable for you to step upon. Be sure to keep your knee in a neutral position with your second toe. Put your affected leg on the first stair or table Step up while your back is in a neutral position

. 

Be sure to use the gluteal muscles and fully lock the knee after stepping up. Return gradually back down to the ground. You should be on the slow eccentric (lowering) back to the ground for 2second up and 4 seconds down. You can do initially 2 sets of 8-10 repetitions on the first day.

Exercise must be pain-free.

Gradually increase repetitions and set as you improve, as you progress after the week you can use stairs for more steps to up and down.

Exercise for Sportsmen / Athletes:

This exercise started when all symptoms are completely gone away mostly after 1 month, However, it may vary depending upon the grade of injury and symptoms.

• Full strength training with pain-free and increase repetition and sets of the exercise with in-between rest periods.
• Full range of motion exercise (ROM) - must be pain-free
• Use of Athlete sport-specific exercise programs and movements at competition speed with caution - pain-free exercise.
• Isokinetic strength training should be done with a concentric and eccentric form of exercise training.
• Improve 120° of knee flexion with hip extended to maintain full length of Rectus femoris

Conclusion

Quadriceps muscle strain mostly occurs in sports competitions such as soccer, rugby, and football. These sports regularly demand high-intensity knee movement in which sudden forceful eccentric contraction of the quadriceps during regulation of knee flexion and hip extension. 

Higher intensity movement across the muscle-tendon units with eccentric contraction can lead to muscle strain-related injury. Over passive stretching or activation of a maximally stretched muscle can also cause muscle strains during a training session. The rectus femoris is most frequently strained as compared to other quadricepsConclusisozz

Quadriceps muscle strain mostly occurs in sports competitions such as soccer, rugby, and football. These sports regularly demand high-intensity knee movement in which sudden forceful eccentric contraction of the quadriceps during regulation of knee flexion and hip extension. 

Higher intensity movement across the muscle-tendon units with eccentric contraction can lead to muscle strain-related injury. Over passive stretching or activation of a maximally stretched muscle can also cause muscle strains during a training session. The rectus femoris is most frequently strained as compared to other quadriceps

Home Visit Physiotherapy treatment By Best Physiotherapist Near You :

Home Visit Physiotherapy treatment

 The Advance treatment of  Knee Pain / neck pain / Shoulder pain is physiotherapy. Best physiotherapists working in Physiotherapy clinics, hospitals, community centres etc. You can even get physiotherapy services at home in Ahmedabad for your convenience. 

You can find competent and experienced physiotherapists at SamarpanPhysiotherapy Clinic. We are a chain of Physiotherapy clinics that offer top quality Physiotherapy services in the east, south, west and north parts of Ahmedabad.

We offer services in physiotherapy field in our state-of-the-art clinics from 2005. We even offer physiotherapy services at home in east Ahmedabad and provide Advance Rehabiliation Care according to the need of each patient.

Get the Best of Physiotherapist at Home Visit Treatment :

People who suffer from Joint Pain eg. Knee Pain/Back Pain , the best treatment for them is physiotherapy at home in Ahmedabad. Some people suffer from Paralysis and that limits their mobility and unable to visit the center. Don't worry if you cannot visit Samarpan Physiotherapy clinic for physiotherapy treatment. You can get physiotherapy treatment at home as well by contact us. You can contact our physiotherapist directly for an appointment. Before choosing a physiotherapist, ask about the area of specialization of the physiotherapist and only then appoint him.

What To Expect in Physiotherapy at Home in Ahmedabad ?

On the first day of your meeting with physiotherapist at your home, he /she would ask you a few questions associated with your health to take assess you, to provide you better treatment. You must be specific and answer all questions with clarity. After taking your medical history, the physiotherapist would carefully and thoroughly examine the area of pain and immobility. You are expected to honestly answer whatever questions the physiotherapist asks you during the assessment. After the assessment, he would advise a treatment plan for you. The treatment would include exercise and medicine for speedy recovery.

Get the Best Specialists for Physiotherapy At Home in East Ahmedabad :

After a careful and thorough physical examination, the physiotherapist would be able to diagnose your condition. On the basis of his diagnosis, he/she would chalk out a treatment plan which would help you in recovering soon and improving your health goal. The success of the treatment depends on accurate diagnosis, treatment plan as well as co-operation from the patient. During the entire process of the physical examination, the patient is expected to co-operate and answer all questions honestly. During the treatment, the patient is expected to work out regularly, maintain a healthy diet and sincerely do the exercises the physiotherapist teaches you.

EXERCISES THE PHYSIOTHERAPISTS SUGGESTS TO PATIENTS :

If you want to avail services in physiotherapy at home in Ahmedabad, you may call Samarpan Physio. to fix an appointment with one of our physiotherapists. Here are some general and specific exercises that the physiotherapist would teach you and instruct you to do at home.

1. General Strengthening Exercise :

General Strengthening Exercise Helps to improve stamina and make you strong enough to make your day to day activity easy. Joint Pain can discourage you to avoid exercising but the physiotherapist would urge you to exercise daily. Bed rest would only aggravate your pain and weaken your muscles. To increase your overall endurance or body strength, you must walk or jog for 5 days in a week.

2. Specific Exercise

‘Pelvic Tilt’ Exercise: You need to lie down on supine position on a soft mat with the feet flat on the firm surface and knees bent. You should tuck the stomach inwards by pulling the lower part of the abdominal muscles and then hold your back during breathing easily out and in.

Back Extension Exercise : You need to lie down on supine position on a soft mat with your entire weight exerted on the forearms. While lying down lean on the elbows and stay in that position for 5 to 10 seconds. During the exercise ensure to relax your lower back completely.

Conclusion :

Physiotherapy treatment is the worldwide highly selected option for all types of body pain eg. Knee pain, Back Pain and Paralysis. It helps in improving your Bad posture, strengthening your weak muscles and overall improve mobility of your body and also helps reducing pain. Contact Samarpan Physio and make an appointment with a Best physiotherapist right away and get the best physiotherapy treatment at home in Ahmedabad.

CONTACT US :

Nava Naroda Physiotherapy Clinic Address :

Samarpan Physiotherapy Clinic

• 11, Vedant Bunglow, Opp.Radhe-2 Bunglow,
• Near. Haridarshan Char Rasta, Behind.Shalby Hospital
• Near. Fortune Circle, New India Colony Road
• Sardar Patel Road, Nava Naroda, Ahmedabad.

Dr. Nitesh Patel – Physiotherapist.

Mo No. : 09898607803

Dr. Varsha Patel – Physiotherapist.

Dr. Pankati Patel – Physiotherapist.

Timing :

Morning : 8 :30 am to 1 :00 pm

Evening : 4 :00 pm to 8 :00 pm

Sunday : 9 :00 am to 12:00 pm

Our Other Branch Clinic Address :

Mobile Physiotherapy Clinic

• B-01, Jagatnagar Society, Opp.Shaktidhara Society,
• India Colony Road, Tollnaka, Bapunagar
• Ahmedabad.

Dr. Nitesh Patel – Physiotherapist.

Mo No : 09898607803

Dr. Anjali  – Physiotherapist.

Dr. Sumaiya Qureshi – Physiotherapist.

Dr. Pal Rawal – Physiotherapist

Dr.  – Physiotherapist.

Website : https://mobilephysiotherapyclinic.in

Timing :

Morning : 9 :00 am to 1 :00 pm

Evening : 4 :00 pm to 8 :00 pm

Sunday : 9 :00 am to 12:00 pm

Eclectic Aproach : Latest Physiotherapy Technique :

  BASIC OF AN ELECTIC APPROACH :-

                                        Eclectic approach is a method of language education that combines various approaches and methodologies to teach language depending on the aims of the lesson and the   abilities of the learners. Different teaching methods are borrowed and adapted to suit the requirement of the learners. It breaks the monotony of the class. In addition, It is a conceptual                         approach that does not merely include one paradigm or a set of assumptions.

         # INTRODUCTION :- 

                                 
                                  There is little empirical evidence as to whether an integravite and eclectic approach or a specific concept approach is the most effective when working with children. It appears                         to the authors that there are a number of common factor to all approaches and philosophies , even where their implementation and emphasais may differ.
                                  They are :
                              > assessment and planning is necessary at all stages 
                              > early treatment is essential
                              > team work is important
                              > the child must be motivated and involved
                              > parents should be involved and supported.

         # ELECTISUM :-

                                Eclecticism is a conceptual approach that does not hold rigidly to a single paradigm or set of assumptions, but instead draws upon multiple theories, styles, or ideas to gain                       complementary insights into a subject, or applies different theories in particular cases. However, this is often without conventions or rules dictating how or which theories were                       combined.

                                It can sometimes seem inelegant or lacking in simplicity, and eclectics are sometimes criticized for lack of consistency in their thinking. It is, however, common in many fields of                       study. For example, most psychologists accept certain aspects of behaviorism, but do not attempt to use the theory to explain all aspects of human behavior.

                                Eclecticism in ethics, philosophy and religion is also known as syncretism.

          # APPROACH METHOD :-

                                      -  There are varied approaches and methods used for language teaching. In eclectic approach, the teacher can choose from these different methods and approaches:

                      > Grammar-translation Method: It is a method of teaching languages by which students learn grammatical rules and then apply those rules by translating between the target language                                                                             and the native language.

                      > Direct Method: In this method the teacher refrains from using the students' native language. The target language is directly used for teaching all the four skills—listening, speaking,                                                     reading and writing.

                      > Structural-situational Approach: In this approach, the teacher teaches language through a careful selection, gradation and presentation of vocabulary items and structures through                                                                                 situation based activities.

                      >  Audio-lingual/Audio-visual Method: In this style of teaching students are taught through a system of reinforcement. Here new words and grammar are directly taught without using the                                                                                       students' native language. However, unlike direct method, audio-lingual method does not focus on vocabulary. Instead, the teacher focuses on                                                                                              grammar through drill and practice.

                      > Bilingual Method: The word 'bilingual' means the ability to speak two languages fluently. In bilingual method, the teacher teaches the language by giving mother tongue equivalents of                                                          the words or sentences.

                      > Communicative Language Teaching: This approach lays emphasis on oral method of teaching. It aims to develop communicative competence in students.

                      > Total-Physical Response: It is based on the theory that memory is enhanced through association with physical response.

                      > The Silent Way: In this method the teacher uses a combination of silence and gestures to focus students' attention.

         # ADVANTAGES :- 

Eclectic Approach

 

                             > The teacher has more flexibility.
                             > No aspect of language skill is ignored.
                             > There is variety in the classroom.
                             > Classroom atmosphere is dynamic.
                             > These types of programs not only negotiate teacher skill-development within an improved recognition of and respect for cross-cultural and multi-linguistic classroom settings, but                                 also encourages student pride in their heritage, language, communication preferences and self-identity.

         # DISADVANTAGES :-
                             > It does not lend itself to prediction and control of behaviour.
                             > It's difficult to identify the relative contributions of each approach.
                             > Explanation of behaviour may become "watered down" when combining many perspectives.
                             > There are practical difficulties in investigating the integration of the approaches.
                             > It does not lend itself to hypothesis testing.
                            
         # DURING TREATMENT :-

Physiotherapy Treatment Technique

 

                              1. Neurodevlopmental sequences should be considered but not followed rigidly.
                              2. Postural mechanisms and normal postural tone should br developed involving
                                                    > postural fixation
                                                    > antigravity mechanisms
                                                    > righting reaction
                                                    >  equilibrium reactions.
                              3. Deformity should be prevented.
                              4. Afferent stimuli can be used
                                                    > touch
                                                    > temprature
                                                    > vision
                                                    > pressure
                                                    > stretch
                                                    > hearing
                              5. Sensorimotor experiences should be encouraged
                                                    > voluntary skilled movement
                                                    > cognition
                                                    > perception
                                                    > function
                              6. Gross motor activities generally precede fine motor movements.
                              7. Repetition & reinforcement are necessary
                              8. The devlopment of movement should lead to purposeful activity and independent function.

Physiotherapy Exercise Basic Rules :

Physiotherapy Exercise Some Basic Rules :

Basic Rules of Exercise :

Exercise is Require For Regular Interval is Require to Increase Stamina And Strength , But This Means Not to do anything , Exercise Are According to our

Body And Stamina And Under Proper Trainer or Physiotherapist Rules.
Here we Explain Basic Rules What to Care And Do's And Not To Do During , before And after Exercise.
Here we mentioned Some Simple 10 Rules To Take Notice During Exercise.

1.Proper Clothing :

  Proper Stretchable Clothing is Require During Exercise And Sports shoes During Brisk walking or Running.
  Do not wear any instrument like wrist watch, Ring And Related Any.

2. Do Exercise in Free Air And Open Space Or Room Have Proper Ventilated Because During Exercise Oxygen Require More.

3. Do Warm Up And Simple Stretching Before Exercise To Avoid Injury.

4. Do Not Do Too Much Exercise On Early Days, Gradually Increase Exercise.Do Take Enough Rest In Between Exercise.

5. Do Exercise in Early Morning And Evening is Good Time For Exercise.

6. To Avoid Dehydration Take Short Rest And Drink Some Water.

7. Don's do anything Over Exercise May Lead To Joint Pain Or Muscle Pain Or Related Sprain or Strain.

8. Follow Your Trainer Instruction Properly.

9. Avoid Exercise When You Feel Fatigue or Tired Or Not Something Well.

10. Do Proper Concentration , Outside Attention May Lead to Down Your Intensity Of Exercise And Sometimes Injury Too.

Exercise Therapy

MYOSITIS OSSIFICANS & PHYSIOTHERAPY :

DESCRIPTION :

X-Ray Shows Myositis Ossification in Thigh Area

Patient Of Myositis Osiification in Lower Limb

 
Myositis ossificans (MO) occurs when bone or bone-like tissue grows where it’s not supposed to. It most commonly happens in your muscle after an injury — like when you get hit hard in the thigh during a soccer game or maybe after a car or bicycle accident.Myositis ossificans comprises two syndromes characterized by heterotopic ossification (calcification) of muscle.About 80 percent of the time, these bony growths develop in the muscles of your thigh or upper arm.

CLASSIFICATION

In the first, and by far most common type, nonhereditary myositis ossificans, calcifications occur at the site of injured muscle, most commonly in the arms or in the quadriceps of the thighs.
The term myositis ossificans traumatica is sometimes used when the condition is due to trauma. Also known as Myositis ossificans circumscripta is another synonym of myositis ossificans traumatica refers to the new extraosseous bone that appears after trauma.
The second condition, myositis ossificans progressiva (also referred to as fibrodysplasia ossificans progressiva) is an inherited affliction, autosomal dominant pattern, in which the ossification can occur without injury, and typically grows in a predictable pattern. Although this disorder can be passed to offspring by those afflicted with FOP, it is also classified as nonhereditary, as it is most often attributed to a spontaneous genetic mutation upon conception.

CAUSES

Myositis ossificans usually occurs where a person has experienced a single traumatic injury, such as sustaining a hit while playing football or soccer that causes a deep muscle bruise.

It can also happen when there is a repetitive injury to the same area, such as in the thighs of horseback riders.

Sports injuries or accidents usually initiate MO. Adolescents and young adults in their 20s are most likely to develop MO. It’s rare for children age of 10 and under to get the condition. People who have paraplegia are also prone to develope MO, but usually with no evidence of trauma.

SIGNS & SYMPTOMS :

Symtom's Of Myositis Ossification

Unlike other typical muscle strains or injuries, people with myositis ossificans may notice that their pain worsens with time instead of getting better.
Someone with this condition may also notice changes in the affected muscle, including:

• Warmth
• Swelling
• A lump or bump
• Decreased range of motion
• Tenderness

DIAGNOSIS :

X-Ray Myositis Ossification

If it has been at least 2–3 weeks since the pain or other symptoms started, the doctor may order some imaging tests to look for evidence of bone growth in the soft tissue.
Your doctor may also order other imaging tests. These may include a diagnostic ultrasound, MRI, CT, or bone scan.

X-ray: It can be difficult to diagnose myositis ossificans in the early stages with just an X-ray. Most X-rays will not show up any abnormalities in the first 2–3 weeks following the injury but will show changes after 3–4 weeks.

Ultrasound: Ultrasounds use sound waves to look at the soft tissues. They are one early diagnostic test that can be used to look for the changes associated with myositis ossificans. Ultrasonography depends on the ability of the person reading the scans, so many doctors do not often recommend it as the first test.

CT scan: Doctors can usually see the early development of bone tissue in soft tissues. However, it is not 100 percent reliable, and if a doctor suspects that someone has myositis ossificans, they may carry out additional testing to make the diagnosis.

Magnetic resonance imaging (MRI): An MRI is a preferred method of looking at soft tissue growths. A doctor may still order additional tests to compare and confirm a diagnosis.

A biopsy of the growth may also be taken and evaluated in a lab.


MANAGEMENT

• Rest
• Immobilization
• Anti-inflammatory drugs
• physiotherapy management
• surgical debridement

Myositis ossificans usually resolves on its own.You may be able to prevent MO by properly taking care of your injury in the first two weeks. You can reduce inflammation by immobilizing the affected muscle with slight compression, icing, and elevation.

Rest: You don’t have to just lie there, but don’t stress the muscle too much.
Ice: Apply for 15 to 20 minutes at a time.
Compression: Wrap an elastic bandage firmly around your injury to minimize swelling and keep the area stable.
Elevation: Raise your injured limb above the level of your heart to help drain excess fluid from the area.
Non-painful stretching and strengthening: Gently stretch the affected muscle and start doing strengthening exercises when your doctor says it’s OK. Don’t perform any movements to the point of pain.

Medications and orthotics :

Physiotherapy Treatment

You can take nonsteroidal anti-inflammatory drugs like ibuprofen (Advil) or naproxen (Aleve) to reduce pain and swelling. Topical treatments like Biofreeze or Tiger Balm can also helps to ease pain.

When your pain and movement allow you to get back to sports, wear some padding or other protection on the injured muscle to prevent additional damage.

Physiotherapy management of myositis ossificans includes

Rest

Icing the injury

Pulsed Ultra sound and phonophoresis :

Electrotherapy in MO

Maintain available range of motion but avoid stretching and massage, until maturation.
Passive range of motion and mobilization: This is when a person or machine moves your body parts for you.
Active range of motion and mobilization: This is when you use your own strength to move your body parts.

Iontophoresis with 2 % acetic acid solution.

Extra corporeal shock wave therapy

Surgical Management

Growth should not be removed in premature stage as it will likely reoccur. The ossification becomes exuberant, infiltrates beyond the original site, and compresses the soft tissues around beyond hope of repair. When after serial x-rays the mass is dense, well delineated, and at a stand still, it may be safely removed. It may be possible to prevent myositis by aspirating the original haematoma.

PREVENTION :

Exercise in Myositis Ossification

While it can be difficult to predict who will get myositis ossificans, it is important to treat every injury promptly using the R.I.C.E. method. This is:

• Rest
• Ice
• Compression
• Elevation

An athlete who sustains an injury may need to leave the game or event, especially if there is significant swelling or bruising.

Ice Pack Treatment

Gentle stretching and range of motion exercises are also essential after an injury; myositis ossificans is more likely to affect a muscle that is not being used.

Doing too much too soon can worsen MO. But not working to recover your range of motion when the doctor says it’s safe may make your pain and stiffness last longer.

Frankele's Co-ordination Exercise in Cerebeller Ataxia :

FRENKLE 'S  CO-ORDINATION    EXERCISE   FOR  CEREBELLER  ATAXIA :

It is the ability to execute smooth, accurate, controlled motor responses (optimal interaction of muscle function).

Coordination is the ability to select the right muscle at the right time with proper intensity to achieve proper action.
Coordinated movement is characterized by appropriate speed, distance, direction, timing and muscular tension.
It is the process that results in activation of motor units of multiple muscles with simultaneous inhibition of all other muscles in order to carry out a desired activity

Importance of the cerebellum in coordination ;

The cerebellum is the primary center in the brain for coordination of movement.

Components of coordinated movement:

Volition: is the ability to initiate,maintain or stop an activity or motion.
Perception:in tact proprioception and subcortical centres to integrate motor impulses and the sensory feedback. When proprioception is affected it is compensated with visual feedback.
Engramformation:is the neurologica lmuscular activity developed in the extrapyramidal system. Research proved that high repetitions of precise performance must be performed in order to develop an engram
.
Types of c-oordination:

1) Fine motor skills:

Require coordinated movement of small muscles (hands, face).
Examples: include writing, drawing, buttoning a shirt, blowing bubbles

2) Gross motor skills:

Require coordinated movement of large muscles or groups of muscles (trunk, extremities).
Examples: include walking, running, lifting activities.

3)Hand-eye skills:

The ability of the visual system to coordinate visual information. Received and then control or direct the hands in the accomplishment of a task .
Examples : include catching a ball,sewing,computer mouse use.

Causes of coordination impairments , Causes of Ataxia

Degeneration, damage or loss of nerve cells in the cerebellum, which is that part of the brain that controls muscle coordination, causes ataxia. The cerebellum comprises of two small ball-shaped folded tissues present at the base of the brain near the brainstem. Diseases which damage the spinal cord and peripheral nerves which connect the cerebellum to the muscles can also cause ataxia
.
 Other causes of ataxia include:

Stroke is a condition where the blood supply to a part of the brain gets severely diminished or interrupted, which deprives the brain tissue of oxygen and other nutrients resulting in death of brain cells.

Trauma or injury to the head, which causes damage to the brain or spinal cord, can cause sudden-onset ataxia (acute cerebellar ataxia).

Chickenpox can result in a complication in the form of Ataxia; although this is not common. Ataxia can appear during the healing stages of the infection and persist for days to weeks and gradually resolve over the time.

Transient ischemic attack (TIA) is caused by a temporary reduction in blood supply to a part of the brain. Majority of the TIAs last only for a few minutes. Some of the symptoms of TIA include ataxia, which is temporary.

Multiple sclerosis is a chronic, potentially debilitating medical condition, which affects the central nervous system.

Cerebral palsy consists of a group of disorders, which occurs as a result of damage to a child's brain during its early development. It can be before, during or shortly after birth. It affects the ability to coordinate movements of the body.

Paraneoplastic syndromes are rare, degenerative disorders, which are triggered by the response of the immune system to a tumor or neoplasm. This tumor is commonly in the lungs, ovaries, lymph nodes or breast. Patient can experience ataxia many months or years before cancer is actually diagnosed.

Toxic reaction to some medications can also cause ataxia. Medicines, especially barbiturates and certain sedatives, like benzodiazepine, can cause ataxia as a side effect. Other things, which could cause toxic reactions, are heavy metal poisoning, alcohol and drug intoxication and solvent poisoning.

Any type of growth on the brain, either cancerous or noncancerous, can damage cerebellum and cause ataxia.

Deficiency of vitamin E or B-12 can also lead to ataxia.

No specific cause can be found for some adults who develop sporadic ataxia, also known as sporadic degenerative ataxia, which can be of many types, such as multiple system atrophy which is progressive and degenerative disorder.

Examples of coordination tests:

1) In the upper limb:

Finger To Nose Test in Upper Limb

A) Finger-to-nose test

The shoulder is abducted to 90o with the elbow extended, the patient is asked to bring the tip of the index finger to the tip of the nose. Finger to therapist's finger: the patient and the therapist site opposite to each other, the therapist index finger is held in front of the patient, the patient is asked to touch the tip of the index finger to the therapist index finger.

B) Finger-to-finger test

Both shoulders are abducted to bring both the elbow extended, the patient is asked to bring both the hand toward the midline and approximate the index finger from the opposing hand

C) Finger-to-doctor's finger test

the patient alternately touches the tip of the nose and the tip of the therapist's finger with the index finger.

D) Adiadokokinesia or dysdiadokokinesia:

The patient was asked to do rapidly alternating movements e.g. forearm supination and pronation, hand tapping.

E) Rebound phenomena:

The patient with his elbow fixed, flex it against resistance. When the resistance is suddenly released the patient's forearm flies upward and may hit his face or shoulder.

F) Buttoning and unbuttoning test.

In any of the previous tests, we may find:

Intention tremors and Decomposition of movements
Dysmetria: in the form of hypermetria or hypometria

2) In the lower limb :

Heel To Sheen Test in Lower Limb

A) Heel-to-knee test

B) Walking along a straight line. Foot close to foot:In case of cerebellar lesion, there is deviation of gait

C) Rom-berg test: Ask the patient to stand with heels together. Swaying or loss of balance occurs while his eyes are open or closed.

General principles of coordination exercises involve:

Constant repetition of a few motor activities
Use of sensory cues (tactile, visual,proprioceptive) to enhance motor performance
Increase of speed of the activity over time
Activities are broken down into components that are simple enough to be performed correctly.
Assistance is provided when ever necessary.
The patient there fore should have a short rest after two or three repetitions,to avoid fatigue.
High repetition of precise performance must be performed for the engram to form.
When ever a new movement is trained, various inputs are given, like instruction(auditory), sensory stimulation(touch) ,or positions in which the patient can view the movement (visual stimulation) to enhance motor performance.

Therapeutic exercises used to improve coordination:

Frenkel’s exercises
Proprioceptive Neuromuscular Facilitation
Neurophysiological Basis of Developmental techniques
Sensory Integrative Therapy

FRENKEL’S EXERCISES:   

Frenkel aimed at establishing voluntary control of movement by the use of any part of the sensory mechanism which remained intact, notably sight, sound and touch, to compensate for the loss of kinaesthetic sensation.

The process of learning this alternative method of control is similar to that required to learn any new exercise,

the essentials being: Concentration of the attention, Precision and Repetition

The ultimate aim is to establish control of movement so that the patient is able and confident in his ability to carry out these activities which are essential for independence in everyday life.


They are a system of slow repetitious exercises. They increase in difficulty over the time of the program. The patient watches his hand or arm movements (for example) and corrects them as needed.

Although the technique is simple, needs virtually no exercise equipment, and can be done on one's own, concentration and some degree of perseverance is required. Research has shown that 20,000 to 30,000 repetitions may be required to produce results. A simple calculation will show that this can be achieved by doing 60 repetitions every hour for six weeks in a 16-hour daily waking period. The repetitions will take just a few minutes every hour.

The brain as a whole learns to compensate for motor deficits in the cerebellum (or the spinal cord where applicable). If the ataxia affects say, head movements, the patient can use a mirror or combination of mirrors to watch their own head movements.

History

Best Physiotherapy Exercises for In-Coordination--Frenkel’s Exercises :

Co-Ordination Exercise

Frenkel Exercises are a series of motions of increasing difficulty performed by ataxic patients to facilitate the restoration of coordination. Frenkel's exercises are used to bring back the rhythmic, smooth and coordinated movements.


Dr. H S Frenkel was a physician from Switzerland who aimed at establishing voluntary control of movement by the use of any part of the sensory mechanism which remained intact, notably sight, sound and touch, to compensate for the loss of kinaesthetic sensation.

Frenkel Exercises were originally developed in 1889 to treat patients of tabes dorsalis and problems of sensory ataxia owing to loss of proprioception. These exercises have been applied in the treatment of individuals with ataxia, in particular cerebellar ataxia. The exercises are performed in supine, sitting, standing and walking. Each activity is performed slowly with the patient using vision to carefully guide correct movement. These exercises require a high degree of mental concentration and effort. For those patients with the prerequisite abilities, they may be helpful in regaining control of movement through cognitive compensation strategies. Patients with partial sensation can progress to practicing exercises with eyes closed. The main principles of Frenkel exercises are the following:

    Concentration or attention
    Precision
    Repetition

This program consists of a planned series of exercises designed to help patient compensate for the inability to tell where the arms and legs are- in space without looking.

    1. Exercises are designed primarily for coordination; they are not intended for strengthening.
    2. Commands should be given in an event, slow voice; the exercises should be done to count.
    3. It is important that the area is well lit and that patients are positioned so that they can watch the movement of their legs.
    4. Avoid fatigue. Perform each exercise not more than four times. Rest between each exercise.
    5. Exercises should be done within a normal range of motion to avoid over-stretching of muscles.
    6. These simple exercises should be adequately performed before progressing to more difficult patterns.

General Instructions for frenkel exercises

    Exercises can be performed with the part supported or unsupported, unilaterally or bilaterally.
    They should be practiced as smooth, timed movements, performed at a slow, even tempo by counting out loud.
    Consistency of performance is stressed and a specified target can be used to determine range.
    Four basic positions are used: lying, sitting, standing and walking.
    The exercises progress from postures of greatest stability (lying, sitting) to postures of greatest challenge (standing, walking).
    As voluntary control improves, the exercises progress to stopping and starting on command, increasing the range and performing the same exercises with eyes closed.
    Concentration and repetition are the keys to success.

Frenkel exercises for lower limb

Exercises for the legs in lying

    Flex and extend one leg by the heel sliding down a straight line on the table.
    Abduct and adduct hip smoothly with knee bent and heel on the table.
    Abduct and adduct leg with knee and hip extended by sliding the whole leg on the table.
    Flex and extend hip and knee with heel off the table.
    Flex and extend both the legs together with the heel sliding on the table.
    Flex one leg while extending the other.
    Flex and extend one leg while taking the other leg into abduction and adduction.
    Heel of one limb to opposite leg (toes, ankle, shin, patella).
    Heel of one limb to opposite knee, sliding down crest of tibia to ankle.

Whether the patient slides the heels or lifts it off the bed he has to touch it to the marks indicated by the patient on the plinth. The patient may also be told to place the heel of one leg on various points of the opposite leg under the guidance of the therapist.
Exercises for the legs in Sitting

    One leg is stretched to slide the heel to a position indicated by a mark on the floor.
    The alternate leg is lifted to place the heel on the marked point.
    From stride sitting posture patient is asked to stand and then sit.
    Rise and sit with knees together.
    Sitting hip abduction and adduction.

Exercises for the legs in Standing

    In stride standing weight is transferred from one foot to other.
    Place foot forward and backward on a straight line.
    Walk along a winding strip.
    Walk between two parallel lines
    Walk sideways by placing feet on the marked point.
    Walk and turn around
    Walk and change direction to avoid obstacles.


Frenkel exercises for upper limb :

Similar exercises can be devised for the upper limb wherein the patient may be directed to place the hand on the various points marked on the table or wall board to improve coordination of all the movements in the upper limb.
Some examples of Frankel exercises of upper limb in sitting position

    Have patient sit in front of a table and place a number of objects on the table. The patient then touches each object with the right hand and then the left hand.
    The patient flexes the right shoulder to 90 degree with elbow and wrist extended. The patient then takes his or her right index finger and touches the tip of his or her nose. This exercise is then repeated with the left hand. The exercise is performed alternating right and left index finger.
    The patient taps bilateral hands on bilateral thighs while alternating palmer and dorsal surfaces as fast as possible.

Certain diversional activities such as building with toy bricks or drawing on a black board, buttoning, combing, writing, typing are some of the activities that also improves the coordination.