Can a rowing machine provide a full-body workout for individuals looking to improve fitness?
A group of people exercise in the gym using a rowing machine together. A side view of a sportswoman exercising on a rowing machine in a CrossFit center. A muscular girl and a sporty man are working out on a training simulator at a CrossFit gym.
Справа за веслање
Today, rowing machines are widely recognized as effective fitness tools. They can be found in gyms, fitness centers, physical therapy, and sports rehabilitation clinics. Rowing is low-impact, allowing control of movement and pace, and is recommended for active recovery. It’s sometimes recommended as an exercise for individuals with early stages of osteoarthritis.
Предности
Предности укључују:
Rowing is a total-body workout that strengthens major muscle groups in the arms, legs, and core and increases cardiovascular endurance.
The upper and lower body are used on every stroke.
Strengthens and tones the muscles.
Rowing burns significant calories without placing added stress on the joints.
Improves endurance and heart and lung health.
Кардиоваскуларни фитнес
Rowing is a rare exercise that involves power and endurance. It is an aerobic exercise that increases the body’s heart rate and oxygen, improving cardiovascular fitness. (Hansen RK, et al. 2023) Through continuous, rhythmic movement, which increases oxygen utilization, rowing enhances the heart and lungs’ ability to supply oxygen to the body and works on muscular endurance.
Вежба за цело тело
A rowing workout is a comprehensive full-body workout that simultaneously works multiple body areas and muscle groups, specifically the arms, back, core, and legs. The motion moves major muscle groups through the full range of motion, promoting flexibility and muscle tone improvements that are great for individuals with trouble with weight-bearing exercises like running. Rowing can also improve physiological markers, depending on the intensity of the workout and the heart rate zone maintained.
Joint-Friendly
Rowing is a low-impact exercise, making it easier on joints and suitable for individuals with joint concerns or those looking for a joint-friendly workout. The workout engages the largest muscles in a low-impact way with no pounding on the joints or excessive rotation.
Опекотине калорија
Rowing can be an efficient way to burn calories. Its cardiovascular and resistance training combination makes it an effective tool for weight management and weight loss. Alternating between higher and lower intensities can enhance calorie burning during and after the exercise session from excess post-exercise oxygen consumption (EPOC),also known as the afterburn effect. (Sindorf, M. A. G. et al., 2021)
Побољшава држање тела
Maintaining a healthy posture offers numerous benefits, such as improving breathing ability, aiding in digestion, and preventing injuries. (Kim D, 2015) Rowing can be an effective workout that enhances postural strength and awareness and reduces back pain risks. Proper spine activation is necessary for efficient rowing, which also helps to pull the shoulders back. The hip flexors help to lengthen during the drive phase while the shoulders open. Proper rowing technique involves:
Dorsiflexion of the foot.
Stretching of the Achilles tendon.
Engaging the tibialis.
Почетак
Rowing is not too difficult to get started. Following techniques shared by experts will help improve the experience and reduce the risk of повреда.
Maintaining Upright Posture
The back should be straight throughout the movement.
Brace the core muscles to keep the back from rounding while bending at the knees and hips during the movement.
This keeps the body aligned, prevents injuries, and makes the exercise more effective.
Maintain Stroke Sequences
There are four parts to the sequence:
цатцх – is when you sit at the front of the machine with your knees bent and arms reaching out to hold the handle.
погон – is the next step, which involves pushing into the platform with your heels and driving through your legs while engaging your legs, glutes, and core. During the drive, you want to lean back slightly as you push with your legs while pulling the handle to the bottom of the rib cage.
завршити – lean back a little more while pulling the handle to the lower chest level.
опоравак – extend your arms forward while bending the hips to bring the torso forward, using your legs to pull back to the starting position.
Adjust Resistance Accordingly
Most rowing machines have adjustable resistance settings. Beginners should start with a lower resistance level to focus on proper technique and gradually increase as they become more comfortable so that the resistance provides a challenge without compromising form. On a rowing machine, the individual should feel like they are gliding efficiently over water with strong, powerful strokes repeated for however many reps depending on the workout.
Дисање
Aerobic workouts require proper breathing. It is recommended to inhale during the recovery phase as you slide the seat forward and exhale during the drive phase when pushing through the legs. Breathing in sync with the rowing motion keeps the oxygen flow going, so the body maintains energy and smooth strokes.
Клиника за медицинску киропрактику и функционалну медицину
As with any fitness program, individuals should consult a healthcare professional or fitness expert, especially if pre-existing health conditions or concerns exist. At Injury Medical Chiropractic and Functional Medicine Clinic, we focus on what works for you and strive to better the body through researched methods and total wellness programs. We focus on treating patients’ injuries and chronic pain syndromes to create personalized care plans that improve ability through flexibility, mobility, and agility programs personalized to the individual. Using an integrated approach, our goal is to relieve pain naturally by restoring health and function to the body through Functional Medicine, Acupuncture, Electro-Acupuncture, and Sports Medicine protocols. If other treatment is needed, Dr. Jimenez has teamed up with the top surgeons, clinical specialists, medical researchers, and premier rehabilitation providers to provide the most effective treatments available.
Core Exercises and Back Pain
Референце
Hansen, R. K., Samani, A., Laessoe, U., Handberg, A., Mellergaard, M., Figlewski, K., Thijssen, D. H. J., Gliemann, L., & Larsen, R. G. (2023). Rowing exercise increases cardiorespiratory fitness and brachial artery diameter but not traditional cardiometabolic risk factors in spinal cord-injured humans. European journal of applied physiology, 123(6), 1241–1255. дои.орг/10.1007/с00421-023-05146-и
Sindorf, M. A. G., Germano, M. D., Dias, W. G., Batista, D. R., Braz, T. V., Moreno, M. A., & Lopes, C. R. (2021). Excess Post-Exercise Oxygen Consumption and Substrate Oxidation Following High-Intensity Interval Training: Effects of Recovery Manipulation. International journal of exercise science, 14(2), 1151–1165.
Ким, Д., Цхо, М., Парк, И., & Ианг, И. (2015). Утицај програма вежби за корекцију држања на мишићно-скелетни бол. Часопис за физикалну терапију, 27(6), 1791–1794. дои.орг/10.1589/јптс.27.1791
For individuals who sit regularly for work and are slumping forward, can strengthening the rhomboid muscles help prevent posture problems and relieve pain?
Rhomboid Muscles
The rhomboids are a group of muscles in the upper back. A rhomboid major and minor muscle on each side of the upper back forms the shoulder girdle, which, along with other muscles, helps maintain the stability of the shoulder and shoulder blade. The rhomboid muscles control:
Повлачење
Подизање
Rotating the shoulder blade.
These muscles also contribute to arm movement and enable lifting the arms above the head.
The rhomboid muscles support healthy posture and upper back. (Yoo W. G. 2017)
Sitting for an extended time, slumping forward, overstretching the arm above the body, sleeping on one side, repeated throwing motions, and sports like volleyball can affect the rhomboid muscles and cause pain symptoms.
Анатомија
There are two rhomboid muscles. The major originates on the thoracic spine from the second through the fifth vertebrae and inserts on the side of the shoulder blade facing the spine. The minor is superior to the major and inserts on the C7 and T1 vertebrae. The muscles connect between the spine and each of the shoulder blades. When they contract, they pull the shoulder blades together. The muscle fibers run diagonally. They affix the scapula against the torso, allowing a stable base from which the arms can move.
simptomi
When rhomboid muscles are overused or strained, symptoms can include the following:
Tenderness around the shoulder blade.
Limited range of motion in the shoulder.
Pain around the shoulder blade.
Upper back pain.
Бол у врату.
Arm fatigue when performing repetitive overhead movements.
A crunching sound when moving the shoulder.
Слабост у руци.
Бол у грудима.
Изградња мишића
The action of the rhomboid is to bring the shoulder blades together, lift them or elevate them, as when shrugging, and rotate them so they face downward, away from the head. Bringing the shoulder blades together or scapular retraction builds the rhomboids to support the upper back.
To improve or prevent posture problems or mild, muscle-related upper-back and/or neck pain, 10 to 15 repetitions of scapular retraction performed one to three times every day are targeted exercises that could be recommended to help strengthen the muscles. However, consult a primary care provider, physical therapist, or chiropractor for serious medical conditions that affect posture to develop a personalized exercise program specific to the individual’s condition or injury. Everybody is different, and there is no one-size-fits-all when incorporating exercise to manage back pain. The physical therapy team may recommend other exercises to help manage or reverse any postural issues. (Kim, D. et al., 2015)
Overstretched Muscles
The human body has a unique and challenging relationship with gravity, which creates a downward pull on its structures, including the spine, head, and shoulders. As gravity pulls, the shoulders roll forward, and the chest can sink in. (Harvard Health, 2022). The rhomboid muscles may become overstretched, or the pectoral muscles and soft tissues in front may tighten up and constrict. Strengthening the rhomboids can help release the pectoral muscles.
Предњи положај главе
Unhealthy posture can lead to chronic pain and back problems. (Kripa, S. et al., 2021) Over time, unhealthy posture can also cause a forward head posture. (U.S. National Library of Medicine Clinical Trials, 2020) Forward head posture can lead to soft tissue strain, a kink in the neck, and fatigue in the muscles holding the head up, which can cause chronic neck pain. Maintaining strong extensor muscles in the lumbar and грудног коша кичме can help prevent back and neck problems as the body ages.
Клиника за медицинску киропрактику и функционалну медицину
We passionately focus on treating patients’ injuries and chronic pain syndromes and develop personalized care plans that improve ability through flexibility, mobility, and agility programs tailored to the individual. Using an integrated approach, our areas of chiropractic practice include Wellness & Nutrition, Chronic Pain, Personal Injury, Auto Accident Care, Work Injuries, Back Injury, Low Back Pain, Neck Pain, Migraine Headaches, Sports Injuries, Severe Sciatica, Scoliosis, Complex Herniated Discs, Fibromyalgia, Chronic Pain, Complex Injuries, Stress Management, Functional Medicine Treatments, and in-scope care protocols to relieve pain naturally by restoring health and function to the body through Functional Medicine, Acupuncture, Electro-Acupuncture, and Sports Medicine protocols. If the individual needs other treatment, they will be referred to a clinic or physician best suited for them, as Dr. Jimenez has teamed up with the top surgeons, clinical specialists, medical researchers, and premier rehabilitation providers to provide the most effective clinical treatments. We focus on what works for you and strive to better the body through researched methods and total wellness programs.
Functional Healing
Референце
Yoo W. G. (2017). Effects of pulling direction on upper trapezius and rhomboid muscle activity. Journal of physical therapy science, 29(6), 1043–1044. дои.орг/10.1589/јптс.29.1043
Ким, Д., Цхо, М., Парк, И., & Ианг, И. (2015). Утицај програма вежби за корекцију држања на мишићно-скелетни бол. Часопис за физикалну терапију, 27(6), 1791–1794. дои.орг/10.1589/јптс.27.1791
Kripa, S., Kaur, H. (2021). Identifying relations between posture and pain in lower back pain patients: a narrative review. Bulletin of Faculty of Physical Therapy, 26. doi.org/https://doi.org/10.1186/s43161-021-00052-w
U.S. National Library of Medicine Clinical Trials. (2020). Strengthening and stretching exercise to improve forward head posture and rounded shoulders. Retrieved from clinicaltrials.gov/study/NCT04216862
Can athletic individuals incorporate MET (muscle energy techniques) therapy to reduce the pain-like effects of adductor strain?
увод
The body’s lower extremities have an important role as they provide stability and mobility to the individual. Many athletes utilize their lower extremities by adding much power to exert the energy to win matches or competitions. The various muscles, soft tissues, ligaments, and joints help support the body’s skeletal structure and can succumb to injuries from repetitive motions or environmental factors. One of the muscles that can be affected by constant repetitive motions and environmental factors is the adductor muscles, which can cause many athletes to be in continuous pain and affect their performance during competitions. Luckily, there is a technique that many treatments offer to reduce muscle strain in the adductors and provide relief to the lower extremities. Today’s article looks at how adductor strain can affect many individuals, how MET therapy can help with an adductor strain, and its positive effect on athletic individuals. We discuss with certified medical providers who consolidate our patients’ information to assess the pain-like effects of an adductor strain in the lower extremities. We also inform and guide patients on how MET therapy can help stretch and strengthen tight adductor muscles to reduce strain and provide relief. We also encourage our patients to ask their associated medical providers many intricate and important questions about incorporating MET and other non-surgical therapies into their personalized treatment plan for a healthier lifestyle. Dr. Jimenez, D.C., includes this information as an academic service. Одрицање од одговорности.
How Does Adductor Strain Affect Individuals?
Do you feel tightness along your thighs and legs after a long day at work? Do you experience instability when walking from one location to another? Or do you feel pain when stretching your thighs that causes temporary relief? Many individuals experiencing pain in their lower extremities will often think it is hip pain, but their adductor muscles are in pain. The adductor muscles consist of three muscles that provide torque to the lower extremities by allowing them to move inward when a person is walking and help keep the trunk muscles steady. So, when many athletes begin to make constant repetitive motions while performing, it can cause issues for the adductors. As a common injury to many athletes, adductor strain can put exaggerated stress on the actual tendon, leading to biomechanical abnormalities affecting the musculoskeletal system. (Kiel & Kaiser, 2024a) Also, when athletes start to use constant repetitive motions during an increased volume or intensity of the training workload, it can cause stress factors in the lower extremities. (Kiel & Kaiser, 2024b) This, in turn, can have many individuals feel like they are experiencing hip and groin pain when it is, У ствари, stress fractures in the adductor muscles causing myofascial pain.
So, for athletic individuals dealing with adductor strain, primary doctors need to differentiate between adductor strain and regular muscle strain in the lower extremities, as the pain symptoms sometimes have overlapping risk profiles with acute onset pain symptoms associated with distinct injury mechanisms. (McHugh et al., 2023) This is because when athletes overuse their adductor muscles, it causes pain, as many injuries within the adductors are associated with the hips and groin region. (Koscso et al., 2022) However, there are ways for athletes to find the relief they seek to reduce adductor strain and return to their routine.
Медицина покрета- Видео
How MET Therapy Helps With Adductor Strain
For athletes and individuals engaged in physical activity, MET therapy can be a valuable part of the recovery process for adductor strain. MET (muscle energy technique) therapy, a form of osteopathic manipulative medicine, is used by pain specialists such as chiropractors, massage therapists, and sports physicians to alleviate pain symptoms in the musculoskeletal system. By using gentle, controlled muscle contractions, these specialists can improve musculoskeletal function by mobilizing joints, stretching tight muscles and fascia, and improving circulation and lymphatic flow. (Waxenbaum et al., 2024) Many pain specialists, including chiropractors and massage therapists, incorporate MET therapy into their practices due to its effectiveness in addressing muscular imbalances and alignment issues that contribute to pain and limited mobility in the lower extremities.
The Positive Effect Of MET Therapy
One of the positive effects of MET therapy for adductor strain is that when athletes and individuals start to utilize it as part of their recovery, their pain is reduced, and muscle mobility is increased since there are changes in the viscoelastic properties in the soft tissue. (Тхомас ет ал., КСНУМКС) For the adductor muscles, MET therapy helps with:
Increasing muscle length & flexibility
Смањите напетост мишића
Improving blood flow and promoting healing
Enhance joint function
MET therapy, when incorporated for pain relief for adductor strain, can put many individuals at ease as it actively focuses on muscle relaxation, lengthening, and strengthening the affected muscles. MET therapy can be combined with other therapies in a person’s personalized treatment plan to enhance mobility, be mindful of what is causing pain and discomfort to their bodies, and live a healthier lifestyle.
Koscso, J. M., McElheny, K., Carr, J. B., 2nd, & Hippensteel, K. J. (2022). Lower Extremity Muscle Injuries in the Overhead Athlete. Цурр Рев Мусцулоскелет Мед, 15(КСНУМКС), КСНУМКС-КСНУМКС. дои.орг/10.1007/с12178-022-09786-з
McHugh, M. P., Nicholas, S. J., & Tyler, T. F. (2023). Adductor Strains in Athletes. Инт Ј Спортс Пхис Тхер, 18(КСНУМКС), КСНУМКС-КСНУМКС. дои.орг/10.26603/001ц.72626
Thomas, E., Cavallaro, A. R., Mani, D., Bianco, A., & Palma, A. (2019). The efficacy of muscle energy techniques in symptomatic and asymptomatic subjects: a systematic review. Цхиропр Ман Тхерап, 27, КСНУМКС. doi.org/10.1186/s12998-019-0258-7
For individuals with diabetes or who are watching their sugar intake, is sugar-free candy a healthy choice?
Sugar-Free Candy
Sugar-free candies can be an option for individuals with diabetes and those watching their sugar intake. Different types of sweeteners are used in sugar-free candies, with pros and cons and possible side effects.
Састојци
Sugar-free candies use artificial sweeteners or sugar substitutes to generate a sweet taste. Most of these sweeteners have fewer calories and carbohydrates than sugar, but not all are calorie or carb-free. Some sugar substitutes on labels include:
aspartam
Сахарин
Суцралосе
Aspartame, saccharin, stevia, and sucralose are calorie-free and carb-free.
Stevia is a non-alcoholic, non-artificial sugar substitute made from plant leaves.
Sugar alcohols – erythritol, xylitol, maltitol, lactitol, and sorbitol contain some carbohydrates.
Прозодија
Pros over candies sweetened with sugar.
Satisfies Cravings
Sugar-free candies can satisfy sweet cravings with less impact on blood sugar than their full-sugar counterparts.
For some individuals, especially with irritable bowel syndrome/IBS, sugar alcohols can cause unpleasant gastrointestinal side effects like bloating and diarrhea. (Mäkinen K. K. 2016)
It is recommended to avoid large amounts, especially for individuals with a sensitive stomach. (Evert, A. B. et al., 2019)
Укус
There may be an irregular or unfamiliar taste that can require getting used to.
Try other types and brands.
Угљени хидрати
Always read the label.
The sweetener may contain some or none.
Other ingredients may have added carbohydrates.
For example, sugar-free chocolates may be high in saturated fat from ingredients like cocoa butter.
Стимуланси апетита
Zero-calorie sweeteners may stimulate appetite, leading to eating more, which can be counterproductive to dietary goals. (Azad, M. B. et al., 2017)
Опције
Choosing which types are best depends on personal taste and health goals.
Because of fatty ingredients, sugar-free chocolates may not be recommended if heart problems exist or fat intake must be limited.
Hard candies may be a better option.
Sugar alcohols can have an impact on blood sugar levels, which may make the candies less than ideal for those with diabetes. Digestive side effects can make them less appealing as well.
Some artificial sweeteners may cause discomfort. Learning the body’s response will help when choosing.
When it comes to taste, note what the preferred candy is sweetened with, as well as other ingredients, to guide future purchases.
Choose a snack that blends something sweet with other healthy ingredients, like fiber or protein, whole grains, nuts, or dried fruit. For example, strawberries with тамна чоколада or apple slices with peanut butter.
Dr. Jimenez Functional Medicine Team. Healthy eating does not have to be hard. Using an integrated approach, we aim to restore health and function to the body through Nutrition and Wellness, Functional Medicine, Acupuncture, Electro-Acupuncture, and Sports Medicine protocols. If the patient needs other treatment, they will be referred to a clinic or physician best suited for them, as Dr. Jimenez has teamed up with the top surgeons, clinical specialists, medical researchers, nutritionists, and health coaches to provide the most effective clinical treatments. We focus on what works for you and strive to better the body through researched methods and total wellness programs.
Mäkinen K. K. (2016). Gastrointestinal Disturbances Associated with the Consumption of Sugar Alcohols with Special Consideration of Xylitol: Scientific Review and Instructions for Dentists and Other Health-Care Professionals. International journal of dentistry, 2016, 5967907. дои.орг/10.1155/2016/5967907
Evert, A. B., Dennison, M., Gardner, C. D., Garvey, W. T., Lau, K. H. K., MacLeod, J., Mitri, J., Pereira, R. F., Rawlings, K., Robinson, S., Saslow, L., Uelmen, S., Urbanski, P. B., & Yancy, W. S., Jr (2019). Nutrition Therapy for Adults With Diabetes or Prediabetes: A Consensus Report. Diabetes care, 42(5), 731–754. doi.org/10.2337/dci19-0014
Azad, M. B., Abou-Setta, A. M., Chauhan, B. F., Rabbani, R., Lys, J., Copstein, L., Mann, A., Jeyaraman, M. M., Reid, A. E., Fiander, M., MacKay, D. S., McGavock, J., Wicklow, B., & Zarychanski, R. (2017). Nonnutritive sweeteners and cardiometabolic health: a systematic review and meta-analysis of randomized controlled trials and prospective cohort studies. CMAJ : Canadian Medical Association journal = journal de l’Association medicale canadienne, 189(28), E929–E939. doi.org/10.1503/cmaj.161390
Can various stretches be beneficial for individuals dealing with wrist and hand pain by reducing pain and discomfort to the extremities?
увод
In a technological-driven world, it is common for people to experience wrist and hand pain at some point in their lives. The hands are part of the body’s upper extremities and are used for various tasks and chores throughout the entire day. The forearms provide a causal relationship with the hands and wrists for the upper extremities since they offer very important motor functions to the body. The hands support the body when carrying something; the various muscles, ligaments, tendons, and joints help the wrist with mobility and flexibility. However, when injuries or everyday movements begin to affect the forearms and cause issues with the hands and wrist, it can be difficult to do simple tasks and negatively impact a person’s way of life. Fortunately, numerous ways exist to reduce the pain and discomfort of the wrist and hands. Today’s article focuses on what causes wrist and hand pain, how to prevent wrist and hand pain from returning, and how incorporating various can help reduce the pain-like effects. We discuss with certified medical providers who consolidate our patients’ information to assess the multiple causes that lead to the development of wrist and hand pain. We also inform and guide patients on how various stretches and techniques can help reduce the chances of wrist and hand pain from returning. We also encourage our patients to ask their associated medical providers many intricate and important questions about incorporating these stretches and techniques into their daily routines to live healthier lives. Dr. Jimenez, D.C., includes this information as an academic service. Одрицање од одговорности.
What Causes Hand and Wrist Pain?
Do you often feel pain or stiffness in your wrist after typing all day on the computer or phone? Do you have trouble gripping items in your hands? Or how often do your hands ache that massaging them causes temporary relief? Many people, including older adults, have experienced pain at some point, and most of the time, it affects the hands and wrists. Since everyone uses their hands and wrists when performing various tasks, when injuries or repetitive movements start to affect the hands and wrists, it can have a huge impact on simple tasks. When dealing with wrist and hand pain, it can make life unbearable for the person. Since pain is a normal protective response to any injuries and potentially harmful stimuli in its acute form, when prolonged or dysfunctional neuromuscular issues start to affect the body, it may contribute to disability and pain. (Merkle et al., 2020) For wrist and hand pain, many occurrences that lead to its development result from micro-stress or repetitive tear usage.
This is because since the world is technological-driven, many people are using computers or smartphones to communicate with each other, which can be one of the causes of the development of wrist and hand pain. When many people frequently use electronic devices, the frequent movements and uses of the thumbs will increase their load and become a higher prevalence of musculoskeletal disorders. (Baabdullah et al., 2020) Other studies stated that when many individuals begin to do repetitive movements constantly and have different positions of their wrist joints while using their electronic devices continually, it can cause pain to their wrist joints and affect the structure. (Амјад ет ал., 2020) Additionally, when repetitive vibration exposures or forceful angular motions affect the hands and wrists, it can lead to carpal tunnel syndrome and affect the hands. (Osiak et al., 2022) The various joints, tendons, and muscles also become affected in the hands and wrist as trigger points in the forearm. Fortunately, there are multiple ways that many people can reduce the pain-like effects of wrist and hand pain.
The Benefits of Stretching-Video
How To Prevent Wrist & Hand Pain From Returning
There are numerous ways to reduce wrist and hand pain, and many people try to find therapeutic solutions to mitigate the pain. Non-surgical treatments like manual therapy can help with wrist and hand pain by using mobilization forces to allow wrist flexion and extension to improve motor function. (Gutierrez-Espinoza et al., 2022) Another non-surgical treatment that can help with wrist and hand pain is acupuncture. Acupuncture utilizes small, solid, thin needles to be placed in various acupoints in the forearm to reduce the pain intensity and bring back the mobility function to the hands and wrist. (Trinh et al., 2022)
Various Stretches For Wrist & Hand Pain
На срећу, постоји а једноставан и приступачан way for many individuals to reduce the effects of wrist and hand pain-stretching and incorporating yoga into their routine. Yoga stretches for the hands and wrists can help decompress and reduce stiffness, and these stretches can be done for just a few minutes, providing beneficial results. (Gandolfi et al., 2023) Below are some of these stretches that can be easily incorporated into anyone’s routine, making it easier for you to take control of your wrist and hand health.
Wrist Flexor Stretch
Како се то ради:
Extend your arm in front of you with your palm up.
Use your other hand to gently pull the fingers back toward the body until you feel a stretch in your forearm.
Hold this position for about 15 to 30 seconds.
Repeat 2-3 times with each wrist.
Wrist Extensor Stretch
Како се то ради:
Extend your arm in front of your body with your palm facing down.
Gently pull the fingers towards your body with your other hand until you feel a stretch on the outside of your forearm.
Држите 15 до 30 секунди.
Do this 2-3 times per wrist.
Prayer Stretch
Како се то ради:
Put the palms together in a prayer position испред of the chest, below the chin.
Slowly lower the conjoined hands towards the waistline, keeping the hands close to your stomach and your palms together until you feel a stretch under your forearms.
Hold for at least 30 seconds and repeat a few times.
Tendon Glides
Како се то ради:
Start with your fingers extended straight out.
Then, bend your fingers to form a hook fist; you should feel a stretch but no pain.
Return to the starting position and bend your fingers to touch the top of your palm, keeping your fingers straight.
Finally, bend your fingers into a full fist.
Repeat the sequence ten times.
Thumb Stretch
Како се то ради:
Extend your hand with your fingers together.
Вуци your thumb away from your fingers as far as comfortable.
Држите 15 до 30 секунди.
Repeat 2-3 times with each thumb.
Истресите га
Како се то ради:
After stretching, shake your hands lightly as if trying to dry them off. This helps reduce tension and promote circulation.
Референце
Amjad, F., Farooq, M. N., Batool, R., & Irshad, A. (2020). Frequency of wrist pain and its associated risk factors in students using mobile phones. Pak J Med Sci, 36(КСНУМКС), КСНУМКС-КСНУМКС. дои.орг/10.12669/пјмс.36.4.1797
Baabdullah, A., Bokhary, D., Kabli, Y., Saggaf, O., Daiwali, M., & Hamdi, A. (2020). The association between smartphone addiction and thumb/wrist pain: A cross-sectional study. медицина (Балтимор), 99(КСНУМКС), еКСНУМКС. дои.орг/10.1097/МД.0000000000019124
Gandolfi, M. G., Zamparini, F., Spinelli, A., & Prati, C. (2023). Asana for Neck, Shoulders, and Wrists to Prevent Musculoskeletal Disorders among Dental Professionals: In-Office Yoga Protocol. J Funct Morphol Kinesiol, 8(КСНУМКС). дои.орг/10.3390/јфмк8010026
Gutierrez-Espinoza, H., Araya-Quintanilla, F., Olguin-Huerta, C., Valenzuela-Fuenzalida, J., Gutierrez-Monclus, R., & Moncada-Ramirez, V. (2022). Effectiveness of manual therapy in patients with distal radius fracture: a systematic review and meta-analysis. Ј Ман Манип Тхер, 30(КСНУМКС), КСНУМКС-КСНУМКС. дои.орг/10.1080/10669817.2021.1992090
Merkle, S. L., Sluka, K. A., & Frey-Law, L. A. (2020). The interaction between pain and movement. J Hand Ther, 33(КСНУМКС), КСНУМКС-КСНУМКС. doi.org/10.1016/j.jht.2018.05.001
Osiak, K., Elnazir, P., Walocha, J. A., & Pasternak, A. (2022). Carpal tunnel syndrome: state-of-the-art review. Folia Morphol (Warsz), 81(КСНУМКС), КСНУМКС-КСНУМКС. дои.орг/10.5603/ФМ.а2021.0121
Trinh, K., Zhou, F., Belski, N., Deng, J., & Wong, C. Y. (2022). The Effect of Acupuncture on Hand and Wrist Pain Intensity, Functional Status, and Quality of Life in Adults: A Systematic Review. Мед Ацупунцт, 34(КСНУМКС), КСНУМКС-КСНУМКС. дои.орг/10.1089/ацу.2021.0046
For individuals who are getting older, can increasing bone strength help prevent fractures and optimize bone health?
Bone Strength
Bone strength is important, as a fractured hip can be serious for older individuals. A study found that for individuals in their 60s who had a hip fracture, 6.5% of women and 9.4% of men died within a year. Among individuals in their 80s, 13.1% of women and 19.6% of men died within a year. (Dimet-Wiley, et al., 2022)
Increasing bone strength can help prevent various issues. A small increase in bone mineral density has been shown to help reduce the risk of fractures, especially hip fractures. A decades-long study found that just a 3% increase in bone strength helps lower the chance of breaking a hip. Researchers enrolled two groups of individuals aged 60 and older, one in 1989 and the second in 1999.
The bone mineral density of each subject’s femoral neck joint at the top of the thigh bone near the hip was measured.
They then followed the subjects for years to see who experienced hip fractures.
While the bone mineral density of the second group was only 3% higher than the first group, these subjects experienced a 46% reduction in hip fractures. (Tran, T. et al., 2023)
Губитак кости
Bone loss is progressive in men and women and increases as the body ages. Osteoporosis is a condition in which bone tissue deteriorates. (Department of Health and Human Services Office of Disease Prevention and Health Promotion. 2020) Bones constantly break down and reform as a normal remodeling process. If the balance of this process is impaired, osteoporosis develops, resulting in more bone breakdown than formation. While men and women experience bone loss, it’s more common in females. (National Institute of Arthritis and Musculoskeletal Diseases. 2022) Menopause is a risk factor because of the decline of estrogen (National Library of Medicine, Medline Plus, 2022). Estrogen reinforces bone strength by protecting against bone breakdown; with estrogen loss, bone breakdown increases. However, anyone of any age or background can experience bone loss due to the following:
While some loss of bone strength is common, several strategies exist to maintain bone health. Exercise, specifically weight-bearing activities, can increase bone strength. When bones and muscles are used to hold a position against gravity, this mechanically stresses the bone, causing it to reform stronger. Movement and physical exercise as medicine and the forces transmitted through the bones generate mechanical signals that tell the cells to increase bone formation relative to breakdown. Exercises focusing on posture, balance, gait, and coordination are recommended for individuals with osteoporosis to strengthen the core, quadriceps, and hip flexors. Different types of exercises can include:
Walking to strengthen the spine and hips.
Walking outside or on a treadmill provides more loading force to the bone.
Planks and push-ups can strengthen the forearm and wrist bones.
Holding a water bottle in each hand and lifting up and down 10 times together or alternating a few times a day.
Side leg lifts can strengthen the hip and forearm bones simultaneously.
Weight training provides the bones with a workout by having them support a weight load.
Any exercise therapy program should be designed by a healthcare provider, physical therapist, and trainer according to the individual’s condition and appropriate for them.
исхрана
What goes into the body definitely affects bone health. Калцијум и витамин Д are key to bone building, but both are needed as vitamin D is needed to absorb the calcium ingested. Calcium can be found in:
Млекара
Dairy products and non-dairy alternatives are fortified with calcium.
Зелениш.
Пасуљ.
Биљке.
The recommended daily calcium intake for adults over 50 is 1,200 milligrams.
Vitamin D can come from:
Сунчана светлост
Рибе.
Печурке.
Fortified milk.
Додаци.
The recommended daily vitamin D intake for adults aged 70 is 15 micrograms and 20 micrograms for individuals over 70.
Studies have found that increasing calcium and vitamin D intake with supplements can help maintain bone health. Talk to a healthcare provider about whether supplements could be beneficial.
хормонска терапија
Females also naturally produce testosterone, which promotes bone formation. As levels drop with age and negatively impact bone strength, hormone therapy could be recommended. Declining testosterone levels start with women in their 20s and men in their 30s. The typical drop in women is 1% to 3% yearly before menopause and stabilizes somewhat afterward. Female patients at risk of bone loss may be prescribed testosterone in various forms that continuously emit the hormone. The dosage is low, so patients do not experience unwanted hair growth or skin changes. Combined with estrogen, testosterone effectively increases bone growth in female patients. Not everyone is a candidate for hormone therapy, like individuals with a history of breast cancer, heart disease, blood clots, or liver disease. (National Library of Medicine. Medline Plus, 2019)
Making small adjustments can optimize bone health and overall well-being
At Injury Medical Chiropractic and Functional Medicine Clinic, we passionately focus on treating patients’ injuries and chronic pain syndromes to create personalized care plans that improve ability through flexibility, mobility, and agility programs tailored to the individual. Using an integrated approach, our goal is to relieve pain naturally by restoring health and function to the body through Functional Medicine, Acupuncture, Electro-Acupuncture, and Sports Medicine protocols. If the individual needs other treatment, they will be referred to a clinic or physician best suited for them, as Dr. Jimenez has teamed up with the top surgeons, clinical specialists, medical researchers, and premier rehabilitation providers to provide the most effective clinical treatments. We focus on what works for you and strive to better the body through researched methods and total wellness programs.
Chiropractic Care: Movement Medicine
Референце
Dimet-Wiley, A., Golovko, G., & Watowich, S. J. (2022). One-Year Postfracture Mortality Rate in Older Adults With Hip Fractures Relative to Other Lower Extremity Fractures: Retrospective Cohort Study. JMIR aging, 5(1), e32683. дои.орг/10.2196/32683
Tran, T. S., Ho-Le, T. P., Bliuc, D., Center, J. R., Blank, R. D., & Nguyen, T. V. (2023). Prevention of Hip Fractures: Trade-off between Minor Benefits to Individuals and Large Benefits to the Community. Journal of bone and mineral research : the official journal of the American Society for Bone and Mineral Research, 38(11), 1594–1602. doi.org/10.1002/jbmr.4907
Can incorporating various yoga poses help reduce neck tension and provide pain relief for individuals dealing with neck pain?
увод
Within the hustling and bustling of modern life, it is common for many individuals to carry stress in their bodies. When the body deals with everyday stressors, tension, discomfort, and pain can often manifest in the upper and lower portions of the body. When the body’s upper and lower portions deal with these issues, they can cause overlapping risk profiles in the musculoskeletal system. One of the most common musculoskeletal issues is neck pain. It can cause many problems to the cervical portion of the spine and cause the surrounding muscles to become tense and in pain from the stress of everyday responsibilities. Luckily, there are numerous ways to reduce stress from the neck and help relax the affected muscles from discomfort, including yoga. In today’s article, we will look at how neck pain affects the upper body, the benefits of yoga for neck pain, and various yoga poses to reduce the overlapping effects of neck pain. We discuss with certified medical providers who consolidate our patients’ information to assess how neck pain is correlated with everyday stressors that affect the upper body. We also inform and guide patients on how yoga and the various poses can benefit the body and provide pain relief to the surrounding muscles. We also encourage our patients to ask their associated medical providers many intricate and important questions about incorporating yoga into their daily routine to reduce muscle tension and provide clarity to their bodies. Dr. Jimenez, D.C., includes this information as an academic service. Одрицање од одговорности.
How Does Neck Pain Affect The Upper Body?
Do you feel discomfort or pain in your neck and shoulders after a long, hard workday? Do you notice you hunched more than usual when doing your daily routine? Or do you see yourself developing a hunched posture from looking at the computer screen or phone for an extended period? Many of these normal motions are often correlated with the upper body, especially in the neck and shoulder regions, which causes neck pain. As one of the most common problems affecting many people worldwide, neck pain is a multifactorial disease with numerous risk factors contributing to its development. (Каземинасаб и др., 2022) Like back pain, neck pain can have acute and chronic stages depending on the severity and environmental factors leading to its development. The various muscles, ligaments, and tissues surrounding the neck and shoulders keep the neck stable and mobile. When many individuals overuse these muscles in the neck and shoulders repetitively, it can increase neck pain in the upper body in adulthood. (Бен Аиед ет ал., 2019)
When acute neck pain turns chronic, it can cause the individual to be in constant discomfort, pain, and misery, so they start to look for various solutions to reduce the correlating symptoms when speaking to their primary doctors. When many individuals begin to explain to their doctors what their daily routine looks like, many doctors will start to assess and formulate a plan that focuses on any specific description of any injuries, including potential mechanisms, inciting and relieving factors, and pain patterns they have encountered throughout the day to come up with a personalized treatment plan to not only reduce neck pain but also provide relief to tension and discomfort to the body. (Цхилдресс & Стуек, 2020)
The Science of Motion- Video
The Benefits Of Yoga For Neck Pain
Many primary doctors will work with associated medical providers to develop a personalized plan to relieve neck pain and its associated symptoms in many individuals. Many of these customized treatment plans include spinal manipulation, acupuncture, massage, decompression therapy, and therapeutic exercises. One of the therapeutic exercises that many individuals have utilized is yoga. Yoga is a holistic practice encompassing breathing control, meditation, and various poses to stretch and strengthen the affected upper muscles. Yoga is excellent for reducing neck pain and helping with upper cervical spine mobility, stretching the neck musculature to help the individual improve mobility and flexibility. (Raja et al., 2021) Additionally, the effects of yoga and its many poses can reduce tension, give clarity to the mind, and allow the nutrients and oxygen to the musculo-articular system to naturally heal the body itself. (Gandolfi et al., 2023)
Yoga Poses For Neck Pain
At the same time, many individuals with sedentary jobs that correlate to neck pain have implemented yoga as part of their routine. Yoga improves their range of joint motion and cognitive function and helps relieve musculoskeletal discomfort in the neck and shoulder regions. (Thanasilungkoon et al., 2023) Below are some of the various yoga poses that can help reduce the pain-like symptoms of neck pain and ease the surrounding muscles.
Seated Neck Stretches
For seated neck stretches, this yoga pose helps stretch and release the neck muscles that carry tension and stress in the cervical region of the body.
In a seated upright position, turn the head to the right and gently lift the chin.
You should feel a stretch along the left side of the neck and shoulders.
Hold the position for three to five breaths and repeat on the left side.
Цамел Посе
For the camel pose, this yoga pose helps strengthen the front neck muscles while easing tension on the shoulders and back of the neck.
You can kneel on a yoga mat by keeping your knees and feet hip-distance apart while keeping the pelvis neutral.
Lift the chest while arching your back and pressing the pelvis slightly forward.
Bring the fingertips to the heels or yoga blocks beside the ankles.
Focus on drawing the chin close to the neck while pressing the feet to the mat.
Hold the position for three to five breaths before releasing and lifting the sternum to rise back up.
Sphinx Pose
The sphinx pose allows you to lengthen and strengthen the spine while stretching the shoulders and releasing tension.
On a yoga mat, lie on your stomach with the elbows under the shoulders.
Press your palms and forearms on the mat and tighten the lower half to support you as you lift your upper torso and head.
Keep looking straight ahead as you are being mindful of lengthening the spine.
Hold this position for three to five breaths.
Thread The Needle Pose
The thread-the-needle pose helps release tension stored in the neck, shoulders, and back.
On a yoga mat, start in an all-fours position with the wrist under the shoulders and the knees under the hips.
Lift the right hand and move it to the left along the floor with the palm facing up.
Hold the position for three to five breaths for thirty seconds and release.
Return to the all-fours position and repeat to the left side.
Zakljucak
Overall, incorporating yoga as part of a daily routine can provide beneficial results in reducing neck pain and its associated comorbidities. Yoga does not require hours of practice or even contorting into various poses, as just a few minutes of gentle stretching and mindful breathing each day can provide positive results. When people start to utilize yoga as part of their daily activities, they will notice their posture improving, their minds clearer than ever, and live a happier, healthier life without dealing with neck pain.
Референце
Бен Аиед, Х., Иаицх, С., Тригуи, М., Бен Хмида, М., Бен Јемаа, М., Аммар, А., Једиди, Ј., Карраи, Р., Феки, Х., Мејдоуб, И., Кассис, М., & Дамак, Ј. (2019). Преваленција, фактори ризика и исходи бола у врату, раменима и доњем делу леђа код деце средње школе. Ј Рес Хеалтх Сци, 19(КСНУМКС), еКСНУМКС. ввв.нцби.нлм.них.гов/пубмед/КСНУМКС
Цхилдресс, МА и Стуек, СЈ (2020). Бол у врату: почетна процена и управљање. Амерички породични лекар, 102(КСНУМКС), КСНУМКС-КСНУМКС. ввв.нцби.нлм.них.гов/пубмед/КСНУМКС
Gandolfi, M. G., Zamparini, F., Spinelli, A., & Prati, C. (2023). Asana for Neck, Shoulders, and Wrists to Prevent Musculoskeletal Disorders among Dental Professionals: In-Office Yoga Protocol. J Funct Morphol Kinesiol, 8(КСНУМКС). дои.орг/10.3390/јфмк8010026
Каземинасаб, С., Нејадгхадери, СА, Амири, П., Поурфатхи, Х., Арај-Кходаеи, М., Суллман, МЈМ, Колахи, АА, & Сафири, С. (2022). Бол у врату: глобална епидемиологија, трендови и фактори ризика. БМЦ поремећај мишићно-скелетног система, 23(КСНУМКС), КСНУМКС. doi.org/10.1186/s12891-021-04957-4
Raja, G. P., Bhat, N. S., Fernandez-de-Las-Penas, C., Gangavelli, R., Davis, F., Shankar, R., & Prabhu, A. (2021). Effectiveness of deep cervical fascial manipulation and yoga postures on pain, function, and oculomotor control in patients with mechanical neck pain: study protocol of a pragmatic, parallel-group, randomized, controlled trial. Суђења, 22(КСНУМКС), КСНУМКС. дои.орг/10.1186/с13063-021-05533-в
Thanasilungkoon, B., Niempoog, S., Sriyakul, K., Tungsukruthai, P., Kamalashiran, C., & Kietinun, S. (2023). The Efficacy of Ruesi Dadton and Yoga on Reducing Neck and Shoulder Pain in Office Workers. Инт Ј Екерц Сци, 16(КСНУМКС), КСНУМКС-КСНУМКС. ввв.нцби.нлм.них.гов/пубмед/КСНУМКС
ИФМ-ов алат Пронађи практичара је највећа реферална мрежа у функционалној медицини, створена да помогне пацијентима да пронађу практичаре функционалне медицине било где у свету. ИФМ сертификовани практичари наведени су први у резултатима претраге, с обзиром на њихово опсежно образовање из функционалне медицине
