Stretch Into Good Health - Health Matters by pptfiles

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									Sharon Johnston, LAT, ATC, NSCA-CPT
               Head Athletic Trainer
             STARS SPORTS MEDICINE
 Head Athletic Trainer- STARS SPORTS
  MEDICINE
 What is an athletic trainer?
    Education: Biomechanics, Nutrition, Exercise
     Physiology, Therapeutic Exercise, Injury
     Evaluation, Emergency Care, Taping and
     Wrapping, Modalities
 My   Experience
    Sports: children, adolescents, high school,
     college, professional; hockey, rugby,
     gymnastics, rodeo
    Occupational Medicine: CAST (Conditioning and
     Strength Training)
    Physical Therapy Clinic
 Discuss
     Fitness
     Wellness
     Healthy Living
 Teach
     Stretching
     Exercises
     Relaxation
 Perform
     Stretches
     Exercises
 How the body ages
 Body areas injured
 Aches and Pains
 How to manage symptoms
 Body Mechanics/Biomechanics
 Prevention and Safety
 Wellness
 As   we age several things happen:
    Normal wear and tear on our joints decrease the
     cushions between our bones (i.e. meniscus in
     knee and discs in spine)


 Changes    to our spine
    The discs can degenerate, creating a bone on
     bone surface or it may alter the shape of the
     spine
 Osteoarthritiscan
 wear down the
 cartilage in your
 joints decreasing the
 joint space,
 compressing the disc
 *3


 The normally smooth
 bone surfaces
 become rough and
 left untreated can
 lead to bone on         *1
 bone *3
   Notice the normal disc
    and the abnormal
    discs that are below




                             *2
 Spine
 Knees
 Shoulders
 These  are just a few orthopedic (muscle and
  bone) injuries. Other injuries are possible.We
  will just stick with these.
 We may not be able to avoid the age factor
  and wear and tear, but we can change
  biomechanics and how we treat our bodies.
 Cervical   Spine (neck)
    7 Vertebrae
 Thoracic    Spine
    12 Vertebrae
 Lumbar     Spine
    5 Vertebrae
 Sacrum/Coccyx
    One large bone



             *4
   Remember
       Normal Disc
       Degenerated Disc
       Herniated Disc
       Thinning Disc
   Bone Changes
       Varying mechanical loads can cause fractures
       Improper posture or poor flexibility can increase the risk
        for injury
       Osteoporotic Changes
           Mosby’s Medical Dictionary defines osteoporosis as- A DISORDER
            CHARACTERISZED BY ABNORMAL RAREFACTION OF BONE,
            OCCURING MOST FREQUENTLY IN POSTMENOPAUSAL WOMEN, IN
            SEDENTARY OR IMMOBILIZED INDIVIDUALS, AND IN PATIENTS ON
            LONG-TERM STEROID THERAPY.
           May cause pain, fractures, loss of stature, or deformities.
 Shoulder   Anatomy:
    Humerus
    Clavicle
    Acromion
    Scapula
 Shoulder   Muscles
    Rotator Cuff: Supraspinatus, Infraspinatus,
     Subscapularis, Teres Minor
    Deltoid
    Biceps
    Pectoralis (major and minor)
    Lats
    Traps
    Rhomboids
 Shoulder
    Tendonitis (overuse, inflammed tendon)
        Biceps tendon
        Elbow complex
        Rotator Cuff Muscles
    Clavicle (fractures from falling)
 Knees
    Bones
        Femur
        Tibia
        Fibula
        Patella
    Muscles
        Quads
        Hamstrings
        Adductors
        Hip Muscles


                       *5
 Ligaments
    ACL
    PCL
    MCL
    LCL




              *5
 Cartilage
    Medial Meniscus
    Lateral Meniscus
    Patellar tendon
    Quadriceps tendon
    Articular cartilage




                           *5
 Knee  on the right is
  that from a healthy
  32 year old female
 Knee on the left is
                          *6
  from an 85 year old
  man.
 After a taxing work day it is expected that
  one might be sore or “achey”
 Difference between the aches and the pains
    Aches: a dull persistent pain *7
    Sore: causing pain or distress *8
    Pain: localized physical suffering associated with
     bodily disorder (as a disease or an injury) *9
 Fluids
 Nutrition
 Ice   or heat
    Ice: first 24-72 hours, decreases inflammation
     and swelling
    Heat: after 72 hours, increase blood supply to
     help promote healing
 Stay   moving!
    Take a walk
    Stretch!
 Stretch!


 The   following stretches will be interactive.
   Strengthening:
    Resisted Extension
     Hold tubing in right
      hand, arm forward.
      Pull arm
      back, elbow straight.
      Repeat with left
      arm, too.
     Repeat 15 times per
      set.
      Do 3 sets per session.
      Do 1-2 sessions per
      day.
   Elbow Flexion:
    Resisted
     With tubing wrapped
      around left fist and
      other end secured
      under foot, curl arm up
      as far as possible.
      Repeat with right arm,
      too.
     Repeat 15 times per set.
     Do 3 sets per session.
     Do 1-2 sessions per day.
   Press: Thumb In (Single Arm)

       Face away from anchor in
        stride stance, leg forward
        opposite exercising arm.
        Press arm forward with
        thumb in. Repeat with other
        arm, too.

       Repeat 15 times per set.
       Repeat with other arm.
       Do 3 sets per session.
       Do 1-2 sessions per week.
       Anchor Height: Chest
   Low Row: Thumbs Up

       Face anchor, medium to
        wide stance. Thumbs up,
        pull arms back, squeezing
        shoulder blades together.

       Repeat 15 times per set.
       Do 3 sets per session.
       Do 1-2 sessions per week.

       Anchor Height: Waist
   Shrug

       Anchor tubing under
        feet in parallel stance.
        Thumbs forward, shrug
        shoulders up.


     Repeat 15 times per
      set.
     Do 3 sets per session.
     Do 1-2 sessions per
      week.
   Lat Pull Down

       Face anchor with knees
        slightly flexed. Palms
        down, pull arms down
        to sides.

       Repeat 15 times per set.
       Do 3 sets per session.
       Do 1-2 sessions per
        week.

       Anchor Height: Over
        Head
   Hip Abduction: Side-
    Lying (Single Leg)

       Lie on side with knees
        bent, tubing around
        thighs just above knees.
        Raise top leg, keeping
        knee bent.

     Repeat 15 times per set.
      & Repeat on other side.
     Do 3 sets per session.
      Do 1-2 sessions per
      week.
   Hip Flexion – Resisted

       With tubing around left
        ankle, anchor behind,
        bring leg forward,
        keeping knee straight.
        Repeat with right leg,
        too.

       Repeat 15 times per set.
       Do 3 sets per session.
       Do 1-2 sessions per day.
 HipExtension –
 Resisted

    With tubing around right
     ankle, face anchor and
     pull leg straight back.
     Repeat with left leg, too.

  Repeat 15 times per set.
  Do 3 sets per session.
  Do 1-2 sessions per day.
 HipAdduction –
 Resisted

    With tubing around left
     leg, bring leg across body.
     Repeat with right leg, too.
     Make sure you have
     something close by to help
     with balance.

    Repeat 15 times per set.
    Do 3 sets per session.
    Do 1-2 sessions per day.
 HipAbduction –
 Resisted

    With tubing around right
     leg, other side toward
     anchor, extend leg out
     from side. repeat with
     left leg too.

    Repeat 15 times per set.
    Do 3 sets per session.
    Do 1-2 sessions per day.
 Theraband    Exercises
 REMINDERS
    Keep non-exercising hand on hip for stability.
    Do not lock elbows for upper extremity press
     exercises.
    Keep abdominals tight to help stabilize trunk.
    Keep knees slightly bent for stability.
    Always stay in pain free range of motion.
    Always anchor your band! Attach it to door jam
     or to a heavy piece of furniture that wont move.
 Cat/Camel
    From starting position, tuck chin and tighten
     stomach while arching back. Hold 2 seconds.
     Repeat 15 times. Can perform 2-3 times per day.
 Lower   Trunk Rotation
    Keeping back flat and feet together, rotate
     knees to one side. Hold 5-10 seconds. Repeat to
     other side. Do this 3 times each side. Can be
     done 2-3 times per day.
 Single   Knee to Chest
     Gently pull knee to chest until stretch is felt.
      Hold 15-30 seconds. Repeat with other knee.
      Repeat 3 times each side. Can be done 2-3 times
      per day.
 Double   Knee to Chest
    With hands behind knees, pull both knees in to
     chest until a comfortable stretch is felt in lower
     back and buttocks. Keep back relaxed. Hold 15-
     30 seconds. Do 3 times, can be done 2-3 times
     per day.
 Single   Sided Lower Trunk Rotation
     Keeping shoulders flat on floor, pull leg toward
      floor until stretch is felt. Hold 10 seconds.
      Repeat with other leg. Do 3 times, can be done 2
      -3 times per day.
 Calf   Stretch- Gastroc
     Keeping back leg straight, with heel
      on floor and turned slightly outward,
      lean into wall until a stretch is felt
      in calf. Hold 15-30 seconds. Repeat
      with other leg. Do 3 times, can be
      done 2-3 times per day.
 Calf   Stretch- Soleus
     Keep back leg slightly bent, with heel
      on floor. Lean into wall until a stretch
      is felt in calf. Hold 15-30 seconds.
      Repeat with other leg. Do 3 times,
      can be done 2-3 times per day.
 Quad    Stretch
    Pull heel toward buttocks until
     stretch is felt in front of thigh. Hold
     15-30 seconds. Repeat with other
     heel. Do 3 times, Can be done 2-3
     times per day.
 Rhomboids     Stretch
    Pull arm across chest until
     stretch is felt. Turn head away
     from pull. Hold 10 seconds.
     Repeat with other arm. Do 3
     times, can be done 2-3 times
     per day.
 Chest   Stretch
    With arms forming a T,
     lean forward until
     stretch is felt. Hold 15
     seconds. Slide arms up to
     form a V and repeat the
     stretch. Do 3 times, can
     be done 2-3 times per
     day.
 Levator
    Hold edge of chair firmly
     with right hand. Lean
     trunk away from
     stabilized arm. Hold 15
     seconds. Do 3 times in
     each direction. Can be
     done 2-3 times per day.
 Posterior    Shoulder
     Gently pull on left forward
      elbow with other hand until
      stretch is felt in shoulder.
      Hold 15 seconds. Do 3 times
      each arm, can be done 2-3
      times per day.
 Triceps
    Gently pull on left raised
     elbow with other hand until
     stretch is felt in shoulder.
     Hold 15 seconds. Do 3 times
     per arm, can be done 2-3
     times per day.
§   Studies conducted
    show that changing
    of body positions
    change the amount
    of intradiscal
    pressure in a 70kg
    individual

   *11
 Squat
 Stoop
 Bring items close to your body
 Ask for help!
 Push rather than pull
 Distribute workloads
 Make more trips
 Bendat hips and
 knees, not back.
 Keep feet shoulder-
 width apart.
 Squat to reach or
 rearrange your work
 area, and avoid
 twisting and bending
 Avoidtwisting or
 bending back. Pivot
 around using foot
 movements, and
 bend at knees if
 needed when
 reaching for articles.
 Pushing is preferable
 to pulling. Keep
 back in proper
 alignment, and use
 leg muscles to do
 the work.
 Moveheavy items
 one at a time, or
 move portions of the
 contents.
 Ask for help and
 delegate to others
 when possible.
 Coordinate your
 movements when
 lifting together, and
 maintain the low
 back curve.
 Squat down, and
 bring item close to
 lift.
 Distributeweight
 evenly on both
 sides. Use a cart
 whenever possible.
 Do not twist trunk.
 Move body as a unit.
 Slideobject up one
 thigh, and hold close
 at waist level with
 both hands before
 standing up.
 Think   first
    Do you need help?
    Try to move the box with your foot. If it can’t be
     moved with your foot- GET HELP!
 Use good body awareness and mechanics
 Have your work area inspected for proper
  ergonomics (WORKSTAR- program)
 Take a break to walk and stretch
 Change positions
       Hydration- consuming foods and
 Proper
 beverages that contain water
    Physicians recommend 8 or 9 glasses *12
    Institute of Medicine: women 9 glasses, men 13
     glasses *12
    A glass is 8 fl. Oz *12
 Proper   Diet- well balanced
    Consult with your physician if you need special
     nutritional considerations (e.g. diabetes and
     gout)
 Yearlyphysicals
 Vitamins
    Multi-vitamins
    Vitamin B Complex
    Vitamin C
    Vitamin D
 Herbal   Supplements
 No one can MAKE you be well.
 Do it for yourself!
 Perks:
    Energy and Stamina
    Feel great!
    Weight changes
    Change in body shape
 Long   healthy life
 ROM
 Numbness   and Tingling
 Decrease in strength
 Changes to sleep cycles
 Increase in “pain” medication (i.e. anti-
  inflammatory)
 Ultimately- you know your own body. You
  know how you respond to injury.
   1.http://www.mayoclinic.com/health/osteoarthritis/DS00019

    2.http://www.mayoclinic.com/health/medical/IM01682
    3.http://www.spineuniverse.com/conditions/degenerative-
    disc/what-degenerative-disc-disease
   4. http://www.cedars-sinai.edu/Patients/Programs-and-Services/Spine-
    Center/Anatomy-of-the-Spine/Curves-of-the-Spine.aspx
   5. http://www.breg.com/patient_education/knee.html
   6. . http://www.sciencephoto.com/media/138824/enlarge
    7. http://www.merriam-webster.com/dictionary/ache
    8. http://www.merriam-webster.com/dictionary/sore
    9. http://www.merriam-
    webster.com/dictionary/pain?show=0&t=1317151391
    10. http://www.cooley-
    dickinson.org/sites/default/files/images/pain-scale.gif
   11. http://www.leechiro.ca/2011/02/lumbar-disc-herniations/
    12. http://www.mayoclinic.com/health/water/NU00283
 Questions??
 Comments…
 Feel   free to email or call me:
    johnsshm@sarmc.org
    367-6858

								
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