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Corrective Exercises And Their Application (view source)
Revision as of 16:48, 14 June 2021
, 16:48, 14 June 2021no edit summary
== What Is A Corrective Exercise? ==
== What Is A Corrective Exercise? ==
Shelton defines corrective exercise as meaning the use of exercise to correct an anatomical defect or deformity, such as the size, shape, position, and so forth of some part or group of parts of the body that do not conform to the norm.
Shelton defines corrective exercise as meaning the use of exercise to correct an anatomical defect or deformity, such as the size, shape, position, and so forth of some part or group of parts of the body that do not conform to the norm.
Among the types of defects or deformities which are subject to correction through exercise in varying degrees are the following: club foot, spinal curvature, bow legs, misshapen fingers, poor posture, uneven shoulders, deformities of the toe, etc.; all, of course, to a greater or lesser degree depending on individual factors.
Among the types of defects or deformities which are subject to correction through exercise in varying degrees are the following: club foot, spinal curvature, bow legs, misshapen fingers, poor posture, uneven shoulders, deformities of the toe, etc.; all, of course, to a greater or lesser degree depending on individual factors.
=== How Do Corrective Exercises Differ from Other Kinds of Exercises? ===
We can divide types of exercises into three main categories:
We can divide types of exercises into three main categories:
== Deformity Is Widespread ==
== Deformity Is Widespread ==
There is widespread deformity among the populace today, some of it absolutely appalling. Just a few days ago we saw a striking example of inexcusable deformity in a fully-grown adult woman, in her middle years. She was exquisitely dressed, her coiffure had been arranged with great skill, cosmetics had been artistically applied, but the overall impression created by this woman was grotesque to an experienced eye. Her entire torso was out of alignment, a fact made very evident to us as she teetered by on her four inch heels.
There is widespread deformity among the populace today, some of it absolutely appalling. Just a few days ago we saw a striking example of inexcusable deformity in a fully-grown adult woman, in her middle years. She was exquisitely dressed, her coiffure had been arranged with great skill, cosmetics had been artistically applied, but the overall impression created by this woman was grotesque to an experienced eye. Her entire torso was out of alignment, a fact made very evident to us as she teetered by on her four inch heels.
Another example cited by Dr. Shelton and one we can observe all too frequently in both children and adults is the size of the chest at full inspiration; that is, with deep breath. Only then is it extended somewhat close to the size it should be when fully empty! As many as 85 percent of the children sitting in the secondary school classrooms today have severely-limited chest capacity.
Another example cited by Dr. Shelton and one we can observe all too frequently in both children and adults is the size of the chest at full inspiration; that is, with deep breath. Only then is it extended somewhat close to the size it should be when fully empty! As many as 85 percent of the children sitting in the secondary school classrooms today have severely-limited chest capacity.
=== What Causes Deformities? ===
Deformity has its roots in many errors. Obviously, most of the damage is done by the mating of two physically-deficient parents who either cared not or had little or no knowledge of the possible consequences, long-term and/or short, of their sexual union; by the poor prenatal care and feeding of mothers; by the lack of exercises during pregnancy, during infancy and throughout childhood and by the physical restraints placed on children today who are foolishly kept indoors in classrooms for long hours sitting in unnatural positions at imperfectly-constructed desks and who receive limited and often inappropriate exercise.
Deformity has its roots in many errors. Obviously, most of the damage is done by the mating of two physically-deficient parents who either cared not or had little or no knowledge of the possible consequences, long-term and/or short, of their sexual union; by the poor prenatal care and feeding of mothers; by the lack of exercises during pregnancy, during infancy and throughout childhood and by the physical restraints placed on children today who are foolishly kept indoors in classrooms for long hours sitting in unnatural positions at imperfectly-constructed desks and who receive limited and often inappropriate exercise.
# Poor health of parents.
# Poor health of parents.
# Faulty nutrition before and after birth.
# Faulty nutrition before and after birth.
# Continuingandlong-lastingsystemicfatigueduetomanypossibleassaults,mentaland physical.
# Continuing and long-lasting systemic fatigue due to many possible assaults, mental and physical.
# General systemic weakness resulting from a plethora of physiological assaults of one kind or another, especially poor food choices.
# General systemic weakness resulting from a plethora of physiological assaults of one kind or another, especially poor food choices.
# Astigmatismthatgivesoneanincorrectassessmentofsurroundings,bothimmediateand distant.
# Astigmatism that gives one an incorrect assessment of surroundings, both immediate and distant.
# Impairedhearing,especiallyifinonlyoneear,aconditionwhichmaycauseapersonto turn his head to the source of sound in an effort to add visual response to the auricular.
# Impaired hearing, especially if in only one ear, a condition which may cause a person to turn his head to the source of sound in an effort to add visual response to the auricular.
# Poorlightingthatcausesonetopullhistorsoawayfromamorenormalstanceandtoward the source of light, often an occupational hazard.
# Poor lighting that causes one to pull his torso away from a more normal stance and toward the source of light, often an occupational hazard.
# Typeofoccupationas,forexample,thehod-carrierwhoseoneshoulderbecomeswider and longer than the other and the bones which form it become thicker and more dense; or an interest or hobby as with the violinist who, after years of daily practice often ex-
# Type of occupation as, for example, the hod carrier whose one shoulder becomes wider and longer than the other and the bones which form it become thicker and more dense; or an interest or hobby as with the violinist who, after years of daily practice often extended for hours at a time, finds his left shoulder lower than the right shoulder and that the general alignment of the head, neck, shoulders and arms is faulty.
Most deformities can and should be prevented through improved lifestyle. Where they exist, many, indeed most, can be corrected, especially when corrective measures are instigated at an early age, the earlier the better.
Most deformities can and should be prevented through improved lifestyle. Where they exist, many, indeed most, can be corrected, especially when corrective measures are instigated at an early age, the earlier the better.
=== The Most Common Deformities ===
The most common deformities observed are: Rounded shoulders and various forms of spinal curvatures including:
The most common deformities observed are:
# '''Wry neck or torticollis''' in which the head is drawn to one side and usually rotated to some degree so that the chin points to the other side.
# '''Kyphosis''', a term used to indicate an accentuation of the backward curve of the thoracic spine. Kyphosis is a condition which imparts a rounded or hunched appearance since the convexity of the curve is outwards. The degree of curvature, of course, will vary from individual to individual, with some being acute, others less so.
# '''Lordosis''', or the opposite thrust of the spine with an exaggeration of the forward curve of the spine causing the condition familiarly known as “sway back,” or hollow back. Lordosis is usually accompanied by awkward movement of the buttocks in walking since the deformity often extends to the pelvic area.
# '''Scoliosis''', a term used to indicate the side-to-side curve of the spinal column with curvature either to the left or right to form either a C curve or to both the left and the right to form an S curve. The affected person tends to “list” to one side.
Any or all of the above deformities can be multiple in kind as, for example, a combination of both kyphosis and lordosis; or one or more can be combined with individual vertebral malformations and/or rotations of one or more of the vertebrae of the spine.
Spinal abnormalities sometimes appear at birth, perhaps during the growing years, but they usually just creep up on a person as he slowly deteriorates biologically over the years. Generally speaking, the above deformities will usually be the kind that will come to the attention of the Hygienists after they have been well developed.
Spinal abnormalities, which are far and away the most common, and regardless of how classified, generally develop silently and stealthily, without pain. It is interesting to note that perhaps as much as 30 percent of the bone structure can deteriorate before such deterioration can be detected by X rays.
According to the Scoliosis Research Society of the American Academy of Orthopaedic Surgeons, about 10 percent of the adolescent population have some degree of scoliosis. Parenthetically, scoliosis should not be confused with poor posture.
The Scoliosis Foundation states that “there are currently no medications to treat scoliosis, nor can its onset be prevented.” Hygienists would agree that the condition cannot be “treated” with drugs but do not agree that such a deformity cannot be “prevented.” The human body, like all living things, always tends to grow toward perfection when given the proper tools. We agree with the Foundation in saying that the treatment is mechanical, but we go further in that in any program designed to correct any deformity, it is necessary to employ all the known requisites of organic existence as and when required and as present capacity indicates, these used in conjunction with certain exercises specifically designed to correct the existing defect.
== The Spine ==
The bony part of the spine is made up of a series of separate bones called vertebrae. In humans, the vertebrae are stacked “like a column of poker chips.” They are held together by the ligaments.
The bony part of the spine is made up of a series of separate bones called vertebrae. In humans, the vertebrae are stacked “like a column of poker chips.” They are held together by the ligaments.
The curvature tends to increase, and as it does it pushes down on the ribs attached to the spine. This in turn, narrows the chest cavity and restricts the ability of the lungs to expand. Thus, the lack of sufficient oxygen intake hampers full metabolic efficiency throughout the lifetime, which as we have noted, is usually shortened.
The curvature tends to increase, and as it does it pushes down on the ribs attached to the spine. This in turn, narrows the chest cavity and restricts the ability of the lungs to expand. Thus, the lack of sufficient oxygen intake hampers full metabolic efficiency throughout the lifetime, which as we have noted, is usually shortened.
Dr. Hugo Keim of the Columbia University College of Physicians and Surgeons is reported to have said, “Telling a child with a scoliotic back to stand up straight is like telling a man with tuberculosis to stop coughing.” Thus, most specialists insist on using the brace.
Dr. Hugo Keim of the Columbia University College of Physicians and Surgeons is reported to have said, “Telling a child with scoliosis to stand up straight is like telling a man with tuberculosis to stop coughing.” Thus, most specialists insist on using the brace.
The most commonly-used brace, the Milwaukee, consists of “a leather or plastic pelvic girdle to which are attached three upright bars, one in front and two in the back. At the upper ends of the bars is a ring that circles the neck. A child wears the brace 23 hours a day, with an hour break for bathing, swimming or relaxing. Exercises are performed daily in and out of the brace. Total time in the brace averages 36 months, during which the child may take part in most of his usual activities.” (Quoted from Parade, Oct. 28, 1979.)
The most commonly-used brace, the Milwaukee, consists of “a leather or plastic pelvic girdle to which are attached three upright bars, one in front and two in the back. At the upper ends of the bars is a ring that circles the neck. A child wears the brace 23 hours a day, with an hour break for bathing, swimming or relaxing. Exercises are performed daily in and out of the brace. Total time in the brace averages 36 months, during which the child may take part in most of his usual activities.” (Quoted from Parade, Oct. 28, 1979.)
At the Hospital for Sick Children in Toronto, a Dr. Walter P. Bobechko and his colleagues are said to be experimenting with the implanting of from three to six electrodes which are inserted into muscles of the back. During the night, while the patient sleeps, “mild electrical impulses are sent to the electrodes to activate the muscles so they gradually straighten the curve.” It is said that such treatment can only prove useful in young patients with at least two years’ growth remaining and a curvature of less than 40 degrees.
At the Hospital for Sick Children in Toronto, a Dr. Walter P. Bobechko and his colleagues are said to be experimenting with the implanting of from three to six electrodes which are inserted into muscles of the back. During the night, while the patient sleeps, “mild electrical impulses are sent to the electrodes to activate the muscles so they gradually straighten the curve.” It is said that such treatment can only prove useful in young patients with at least two years’ growth remaining and a curvature of less than 40 degrees.
=== The Missing Ingredients ===
All methods presently employed by the medical community depend solely on mechanical gadgets of one kind or another with the occasional administration of drugs to palliate symptoms of pain, to alter the mood when the patient becomes depressed, and/or to “biochemically balance” the mineral composition of the system. Little or no attention is given to the total spectrum of organic requisites or to the universality of the laws of life.
All methods presently employed by the medical community depend solely on mechanical gadgets of one kind or another with the occasional administration of drugs to palliate symptoms of pain, to alter the mood when the patient becomes depressed, and/or to “biochemically balance” the mineral composition of the system. Little or no attention is given to the total spectrum of organic requisites or to the universality of the laws of life.
Little did she realize that, in all likelihood, by such casual acceptance of the commonly-held belief that “nothing much can be done,” she, in all likelihood, was condemning her child to a lifetime of low-back pain plus a multitude of allied disorders stemming from an impinged nervous system and an impaired digestive tract.
Little did she realize that, in all likelihood, by such casual acceptance of the commonly-held belief that “nothing much can be done,” she, in all likelihood, was condemning her child to a lifetime of low-back pain plus a multitude of allied disorders stemming from an impinged nervous system and an impaired digestive tract.
=== How to Detect Spinal Abnormalities ===
The following screening test has been devised by the Scoliosis Association. With the client standing straight, look at the back:
The following screening test has been devised by the Scoliosis Association. With the client standing straight, look at the back:
# Is one shoulder higher than the other?
# Is one shoulder higher than the other?
# Is one shoulder blade more prominent than the other?
# Is one shoulder blade more prominent than the other?
# When the arms are hanging down loosely at the sides, is the distance between the arm and body on one side greater than on the other?
# When the arms are hanging down loosely at the sides, is the distance between the arm and body on one side greater than on the other?
# Does one hip seem higher or more prominent than the other?
# Does one hip seem higher or more prominent than the other?
# Does the child seem to lean to one side? Now, with the child bending forward, arms hanging down loosely and palms touching each other at about knee level, look carefully.
# Does the child seem to lean to one side?
Now, with the child bending forward, arms hanging down loosely and palms touching each other at about knee level, look carefully.
# Do you see a lump in the back in the rib area?
# Is there a hump near the waist?
If the answer is yes to any of these questions, professional examination and help is probably in order.
Other visual imperfections can also be noticed as, for example:
1. Does the client have a “swayback” (lordosis)?
1. Does the client have a “swayback” (lordosis)?
=== Typical Exercises Suitable for Mild Scoliosis ===
# Test your posture by standing with your back against a wall. Learn the mechanics of good posture by trying to straighten your back. Avoid a lazy slouched posture or a too rigid posture, either of which will tend to emphasize existing curves in the back.
# Test your posture by standing with your back against a wall. Learn the mechanics of good posture by trying to straighten your back. Avoid a lazy slouched posture or a too rigid posture, either of which will tend to emphasize existing curves in the back.
# Straightenthecurveinyourneckbystandingtallwiththechinslightlytuckedin.Standing tall, consciously, is part of the Alexander Technique. Notice how it seems to re-align every part of the body, both internally and externally.
# Straighten the curve in your neck by standing tall with the chin slightly tucked in. Standing tall, consciously, is part of the Alexander Technique. Notice how it seems to re-align every part of the body, both internally and externally.
# Tallgirlsandboysmaytrytolookshorterbyslumping.Mostshortpeopletendtohave good posture with spines well positioned. Teenagers should be encouraged to straighten
# Tallgirlsandboysmaytrytolookshorterbyslumping.Mostshortpeopletendtohave good posture with spines well positioned. Teenagers should be encouraged to straighten the curve in the lower back (swayback) by tucking in the stomach and tilting the pelvis forward (known as the pelvic tilt).
# Tighten muscles in the buttocks, bending the knees slightly.
# Stand behind a straight chair. Hold on to the back. Now assume a squatting position. Maintain this position as long as possible. Repeat for from two to five or more minutes several times a day.
# At work or at home, sit on a straight-backed chair. Lean forward in the chair and lower the head to your knees. Maintain this position for at least one minute. Repeat, until you can hold the position for as long as five minutes. Notice how the back muscles are being pulled.
# Use the slanting board several times a day. If a slanting board is inconvenient to use, as at work, simply lie on the floor and place both legs on a chair. Press shoulders back to floor. Maintain position for from five minutes (at first beginning) to as long as thirty minutes, after practice.
Many people think that just because the muscles on their arms and legs are strong and muscular, that the muscles on the back will be in a like condition. This is not necessarily so.
the curve in the lower back (swayback) by tucking in the stomach and tilting the pelvis
The muscles of the back should be thought of as being similar to the guide-wires that support a growing tree. If these wires are strong and kept taut, the tree will grow straight and be flexible but if, however, the wires are loose and malpositioned, the tree may not fare at all well, becoming crooked.
It is the same with the spine. If the tools for proper maintenance are lacking, the spine may become crooked with swayback or some other impairment developing. Therefore, it is important for both the back and the abdominal muscles to be strengthened in all persons, but especially when scoliosis is evidenced. These back and abdominal muscles are the “guide-wires” to impart strength and flexibility to the spine.
=== Exercises for More Severe Scoliosis ===
=== Exercises for More Severe Scoliotic Impairments ===
These exercises may be performed in addition to those already suggested for milder impairments of the spine.
These exercises may be performed in addition to those already suggested for milder impairments of the spine.
# Partialbendingforwardwhilemaintainingastraightback.Clientmaysitinachairwhile performing this exercise. The number of repetitions (reps) will vary with the vigor of each client. Start with five.
# Partial bending forward while maintaining a straight back. Client may sit in a chair while performing this exercise. The number of repetitions (reps) will vary with the vigor of each client. '''Start with five.'''
# Sit on the floor with legs extended out in front. Lean forward and touch toes with the fingers.
# Sit on the floor with legs extended out in front. Lean forward and touch toes with the fingers.
# Lyingontheback,elevatefeetandlegstoverticalpositionpointingthetoesandtrying to reach the ceiling.
# Lying on the back, elevate feet and legs to vertical position pointing the toes and trying to reach the ceiling.
# Placeclientonatablewithlegsextendedinfrontofhim,thekneesheldstraight.Stand in front of subject and grasp both wrists. Have client’s feet push against your abdomen. Now pull the client forward and downward as far as possible. Repeat several times.
# Place client on a table with legs extended in front of him, the knees held straight. Stand in front of subject and grasp both wrists. Have client’s feet push against your abdomen. Now pull the client forward and downward as far as possible. '''Repeat several times.'''
# Lieonthefloorwiththehandsbehindthehead,elbowsonthefloor.Keepingtheknees straight, raise the legs and thighs to a 45° angle. Now, extend the legs outward in opposite directions. Bring back to position. Repeat several times. Relax. Elevate again, extend, etc. Repeat several times.
# Lie on the floor with the hands behind the head, elbows on the floor. Keeping the knees straight, raise the legs and thighs to a 45° angle. Now, extend the legs outward in opposite directions. Bring back to position. '''Repeat several times. Relax. Elevate again, extend, etc. Repeat several times.'''
# Lyingonthebackbringthekneesuponthechest.Spreadthelegsapartasyoustraighten the knees, then draw the feet together. Repeat several times without resting the legs on the floor between movements.
# Lying on the back bring the knees upon the chest. Spread the legs apart as you straighten the knees, then draw the feet together. Repeat several times without resting the legs on the floor between movements.
# AssumesamepostureasinExercise6,imagineaballoontiedonastringbeingsuspended from the ceiling. Kick the balloon away from you, using both feet simultaneously.
# Assume same posture as in '''''Exercise #6''''', imagine a balloon tied on a string being suspended from the ceiling. Kick the balloon away from you, using both feet simultaneously.
# Lieonthebackonatable.DrawonekneeuponthechestwhiletheHygienictherapist
# Lie on the back on a table. Draw one knee up on the chest while the Hygienic therapist resists the movement. Repeat using other leg.
# In same position as in '''''Exercise #8''''', flex both thighs on the chest against the applied resistance of the Hygienic therapist.
# Hang on bar. Raise the knees up ward until they are at right angles to the abdomen.Hold for several seconds. Relax. '''''Repeat.'''''
# Hang on bar. Extend legs outward and upward until they are at right angles. Hold for a few seconds. '''''Relax. Repeat.'''''
# Hanging on a bar, flex knees as in '''''Exercise #10''''' above. Now, straighten legs outwards. '''Hold. Relax. Repeat.'''
# Simply hang from the bar in a relaxed position for a few seconds. '''Repeat several times.'''
=== Exercises to Strengthen Abdominal Muscles ===
As previously noted, it is just as important to strengthen the muscles of the abdomen as those ‘supporting the spine in the back. However/in this connection, it is important to choose exercises wisely.
Exercise, to be constructive, should not be easy but, on the other side of the coin, neither should they cause pain. If pain results from a particular exercise, that exercise should immediately be stopped. Pain is a body signal that injury has either occurred, or that one may be imminent. A wise precaution for therapists to follow is to do less than you should early on in working with a client. One can always add on, i.e., increase the intensiveness and/or the extensiveness of a particular muscle movement but, once an injury has resulted from the wrong kind of exercise or the manner in which a particular exercise was performed, then it is too late and further activity must be delayed until full healing has taken place, this sometimes requiring a prolonged rest—delaying progress. It is best always to keep in mind our “baby step” approach. Succeed with small successes.
The following exercises are suggested to strengthen abdominal muscles. They can be done in sequence or selections made to suit a special need.
The following exercises are suggested to strengthen abdominal muscles. They can be done in sequence or selections made to suit a special need.
This exercise may also be done in stages according to present capacity to perform, as follows:
Lying flat, on the back on the floor, legs outstretched in front of you, point the toes and stretch to the extent possible. Relax. Notice the pull on the abdominal muscles. This exercise strengthens ligaments and muscles that lie vertically.
'''This next exercise may be done in three levels of achievement'''.
# Lie flat on your back with both legs and thighs straight. Point the toes of both feet and raise both legs. Lower and repeat.
# The three stages of effort exerted in doing this exercise will depend, of course, upon the strength of individual muscles. It is not wise to attempt Stages two or three before gaining sufficient strength to perform Stage one with ease.
After Stage one is accomplished, then the client may progress to Stage three, and so on.
Have an assistant hold down the back while another assists the client in performing the upward movement of the legs. As strength increases, less assistance should be given.
The client places hands under the buttocks and lends support himself as legs are raised. An assistant may hold down the back in the early days of progression, but all assistance should eventually be abandoned as strength improves.
'''The client should perform this exercise unassisted.'''
# Lying on the back, raise the right leg to a vertical position. Now carry the leg across the left leg as far as you can. The goal is to touch the floor on that side. Now return the leg to its former vertical position. Repeat
'''Do the same exercise with the opposite leg being raised and carried to the floor on the opposite side.'''
# Lying on the floor with the feet hooked under the bed frame or with an assistant holding the feet firmly on the floor, with arms folded across the chest, raise body up to a sitting position.
'''This exercise may also be done in stages according to present capacity to perform, as follows:'''
Stage 3. Hands folded across chest, feet firmly planted or held, with therapist assisting upward movement, raise to sitting position.
'''Stage 1''' - Instead of placing arms in the folded chest position, place hands under the buttocks to add additional support to weakened abdominal muscles. Hygienic therapist lends assistance to the upward movement by giving back support.
Stage 4. Perform exercise unassisted.
'''Stage 2''' - Place hands under buttocks, feet firmly held by either an assistant or under bed frame or other restraint, raise body up to sitting position unassisted by therapist.
Stage 5. Lie flat on floor, arms extended fully behind head and on floor. Throw arms forward and at the same time, sit up. No assistance. In early days, it may be well to keep knees bent or even to elevate the legs vertically and use their pull to assist the body to attain the sitting position.
'''Stage 3''' - Hands folded across chest, feet firmly planted or held, with therapist assisting upward movement, raise to sitting position.
Stage 6. The difficulty of this exercise may be increased by clasping the hands behind the head and, without assistance, raising the body up to the sitting position. In performing this movement, the arms and shoulders should be held firmly back. Otherwise, this exercise has a tendency to encourage a rounding of the shoulders.
'''Stage 4''' - Perform exercise unassisted.
5. Twistingofthetorso.Standuprightwithfeetslightlyapart.Placehandsonhipsandfocus eyes on a central spot on the floor. While performing this exercise, keep the eyes focused on this spot. Now, twist to the right as far as possible without straining, then to the right. Up to 20 reps. This is Stage 1.
'''Stage 5''' - Lie flat on floor, arms extended fully behind head and on floor. Throw arms forward and at the same time, sit up. No assistance. In early days, it may be well to keep knees bent or even to elevate the legs vertically and use their pull to assist the body to attain the sitting position.
Stage 2. Focus eyes on a spot about half way up the wall directly ahead of you; or, if out of doors, focus on some central object. Repeat physical movement, twisting to right and left, but keep the eyes on the one spot. Up to 20 reps.
'''Stage 6''' - The difficulty of this exercise may be increased by clasping the hands behind the head and, without assistance, raising the body up to the sitting position. In performing this movement, the arms and shoulders should be held firmly back. Otherwise, this exercise has a tendency to encourage a rounding of the shoulders.
Stage 3. Focus eyes on a spot above in front of you on ceiling. Repeat exercise as above.
'''Twisting of the torso.'''
Stand upright with feet slightly apart. Place hands on hips and focus eyes on a central spot on the floor. While performing this exercise, keep the eyes focused on this spot. Now, twist to the right as far as possible without straining, then to the right. Up to 20 reps.
This(above), is '''Stage 1.'''
'''Stage 2''' - Focus eyes on a spot about half way up the wall directly ahead of you; or, if out of doors, focus on some central object. Repeat physical movement, twisting to right and left, but keep the eyes on the one spot. Up to 20 reps.
'''Stage 3''' - Focus eyes on a spot above in front of you on ceiling. Repeat exercise as above.
A dual benefit is received from this twisting exercise: stretching and firming of the horizontal abdominal and back muscles plus accomplishing the same for the eye muscles. Blinking the eyes after this exercise will help to relax the muscles.
A dual benefit is received from this twisting exercise: stretching and firming of the horizontal abdominal and back muscles plus accomplishing the same for the eye muscles. Blinking the eyes after this exercise will help to relax the muscles.
=== Exercises to Strengthen Side Muscles ===
In correcting spinal imperfections, it is important to work also specifically on the side muscles. The following exercises are designed to stretch and strengthen these seldom-used muscles.
In correcting spinal imperfections, it is important to work also specifically on the side muscles. The following exercises are designed to stretch and strengthen these seldom-used muscles.
# Standerect,withthefeettogetherandthearmsextendedoverthehead.Bendsideways at the waist, carrying the extended arms over slightly in advance of the head. Bend alternately from left to right but hold each bend for from 5 to 30 seconds. Keep the legs straight as you bend.
# Stand erect, with the feet together and the arms extended over the head. Bend sideways at the waist, carrying the extended arms over slightly in advance of the head. Bend alternately from left to right but hold each bend for from 5 to 30 seconds. Keep the legs straight as you bend.
# Restweightofthebodyontherightbendedknee.Extendleftlegouttotheside.Now bend the body to the right as far as possible without raising the left foot from the floor. Therapist should assist client in maintaining balance.
# Rest weight of the body on the right bent knee. Extend left leg out to the side. Now bend the body to the right as far as possible without raising the left foot from the floor. Therapist should assist client in maintaining balance.
# Repeatexerciseno.2inthereverseposition,restingweightonleftkneeandextending the right leg and bend to the left.
# Repeat exercise no.2 in the reverse position, resting weight on left knee and extending the right leg and bend to the left.
# Lieontherightsideonfloor.Balancebodywitharms.Raiseextendedleftleguntilitis perpendicular with the body.
# Lie on the right side on floor. Balance body with arms. Raise extended left leg until it is perpendicular with the body.
# Repeatexerciseno.4whilelyingontheleftside.(Exercisesnumbers4and5maybeincreased in effectiveness by adding weights to ankles. These may be purchased at almost any sports store.)
# Repeat exercise no.4 while lying on the left side.(Exercises numbers 4 and 5 maybe increased in effectiveness by adding weights to ankles. These may be purchased at almost any sports store.)
# Standerectwithabarbellofconvenientweightsuspendedacrossshouldersandbehind head. Bend alternately from one side to the other.
# Stand erect with a barbell of convenient weight suspended across shoulders and behind head. Bend alternately from one side to the other.
# Rest the weight of the body on the extended right arm and on right foot. Place left hand behind head. Now lower the hips until they touch the floor. From this position, bring the body up and raise the hips until the body is arched. Lower and repeat. Therapist should support and assist on first doing this exercise and it should not be attempted until back, stomach and side muscles have shown progress.
# Perform exercise '''no. 7''', from the opposite side, resting the body weight on the feet, extending the left arm.
== Correct Postural Maintenance Vital To Wellness ==
The posture of the average American and also that of many others we have observed in our travels is in a sad state. Many deviations from the norm can be observed, especially in the natural curves of the spine. Postural defects are less serious than scoliosis type ailments which represent degenerative changes brought about by incorrect habits of living. Postural defects can be more easily corrected than scoliosis abnormalities and in a shorter time.
It is important for the individual to maintain good posture for when the body parts are balanced and integrated, arranged naturally in a flexible manner, with energy and movement directed upward, the whole torso following—going with—the head, the entire body, its cells and organs and systems will be enabled to function more efficiently and in a more flexible manner.
When the body is balanced, correct nerve messages are relayed from one part to another, from one system to another system. There is better coordination and synchronization of part to part. When parts are correctly aligned, one to another, only those muscles which are essential to a particular action will be used to perform that action, thus saving precious vital energy. One can accomplish more and perform better and feel less tired than where the parts remain uncoordinated, poorly synchronized due to misalignment through carelessness or habitual slouching. In other words, when the posture is poor, we work against ourselves, we use energy that we need not expend to perform functional duties and movements just because everything in the body is not in its more proper position of balance. The systemic equilibrium is destroyed, tension pervades the body, even though we may not be consciously aware of such tension. This is exactly the same kind of tension (stress) that is radiated outwards in a leaning tower (as, for example, in the famous Leaning Tower of Pisa located in the Piazza del Duomo in the northeast part of the Italian city), or in a pile of bricks which have been incorrectly stacked.
Incorrect posture, in time, will lead to chronic low back pain, a condition which troubles many people today. There are many causes of poor posture: malnutrition, lack of exercise, occupational fatigue; emotional problems concerned with such things as family, financial security, sprains, disc damage, habits of daily living, etc.
When we consider that the average American spends countless hours every day staring at a television tube while sitting slouched down in an overstuffed chair, it is a wonder that we stand as straight and tall as we do and enjoy any degree of health!
=== Pain ===
Postural low back pain can be consistent and chronic and if we ignore the warning sign of early acute pain and do not begin a series of corrective measure, the aches and pains may become chronic, entering the vertical stage, until sooner or later, the back gives way.
Pain in the back develops when specific nerve endings are abnormally irritated and begin to send distress signals up the spinal cord to the brain’s control center. Sometimes, the back muscles will receive instructions to go into spasm in an effort to hold the back immobile and quiet.
Pain in the back develops when specific nerve endings are abnormally irritated and begin to send distress signals up the spinal cord to the brain’s control center. Sometimes, the back muscles will receive instructions to go into spasm in an effort to hold the back immobile and quiet.
But, there may be another and less apparent hazard in such a practice. Dr. Steven F. Brena, director of the Pain Control Center at Emory University in Atlanta believes that drugs become “associated with the pain itself, so the very act of popping a pill stimulates the feeling of pain.”
But, there may be another and less apparent hazard in such a practice. Dr. Steven F. Brena, director of the Pain Control Center at Emory University in Atlanta believes that drugs become “associated with the pain itself, so the very act of popping a pill stimulates the feeling of pain.”
It seems that, like Pavlov’s dogs which salivated at the ringing of the bell, chronic pain sufferers may unwittingly learn to feel pain from the very drugs they take for relief! In the Medical News Section of American Health for June 1984, Brena is reported to have said that “learning is important factor in any chronic illness.” He believes that most people abuse pills. We should probably say that almost all people who use drugs, abuse them. Personally, we feel that pain-killers should only be used in extreme cases, as in surgery or in certain advanced degenerative conditions when all other methods have
It seems that, like Pavlov’s dogs which salivated at the ringing of the bell, chronic pain sufferers may unwittingly learn to feel pain from the very drugs they take for relief! In the Medical News Section of American Health for June 1984, Brena is reported to have said that “learning is important factor in any chronic illness.” He believes that most people abuse pills. We should probably say that almost all people who use drugs, abuse them. Personally, we feel that pain-killers should only be used in extreme cases, as in surgery or in certain advanced degenerative conditions when all other methods have failed.
Brena compares the central nervous system to a computer. It can be programmed to be pain sensitive, and the pain threshold lowered. (Emphasis by the authors.) He calls it, “learned pain,” a condition which creates further dependence oh drugs. He cites the possibility that pain can become a physiological response elicited by the very drug taken to relieve the pain.
The possibility may exist that pain is not only a molecular cellular response, but also a psychological and perhaps even a social response of, “everybody-does-it."
At Emory’s Pain Control Center, Dr. Brena attempts to retrain the central nervous system to raise the pain threshold, but he says it takes hard work. It also requires much systemic work to relieve pain.
Orthodoxy has not as yet learned the efficacy of fasting to relieve pain. If our students recall the case of Mike, our severely arthritic patient. After over fifteen years of high drug dosing to relieve his excruciating pain, he recently reported that he had just had two whole days during which he was totally without pain! Mike, our students will recall, has had two knee caps removed as well as one elbow joint. Considerable fusing of his skeletal structure has made him almost, completely dependent upon others for his basic needs. What he has accomplished under great odds should inspire the most downhearted among us. A veteran, living alone except for the help of a university student, he has, with great determination over the past year fasted for short intervals and completely changed his dietary, has squeezed his rubber ball, has walked his corridor from bedroom to livingroom, faithfully and consistently, and is now beginning to reap his reward! Mike knows that the future is his to have, an unnarcotized future and one without pain.
Back in about the year 1945, Dr. Elizabeth injured her back badly. A heavy iron spring which helped to raise and lower a garage door gave way throwing her up in the air and then back on the concrete driveway. The pain was intense, but she refused all attempts to hospitalize her. She took as few aspirin as was possible. We were not Hygienists, yet!
Back in about the year 1945, Dr. Elizabeth injured her back badly. A heavy iron spring which helped to raise and lower a garage door gave way throwing her up in the air and then back on the concrete driveway. The pain was intense, but she refused all
attempts to hospitalize her. She took as few aspirin as was possible. We were not Hygienists, yet!
Years later, when locking of muscles and the intense pain of arthritis descended upon her, the worst pain was felt at the site of this old injury. Of course, over the years, she had “favored” her back but in the late fifties, she began to notice that she couldn’t walk either as long or as easily as she once had been able to do. Dr. Elizabeth, early in her career, had taught physical education as well as Swedish gymnastics. She had been a track star while in high school, took interpretive dancing while in college. The psychological effect of her disability obviously was intensely negative.
Years later, when locking of muscles and the intense pain of arthritis descended upon her, the worst pain was felt at the site of this old injury. Of course, over the years, she had “favored” her back but in the late fifties, she began to notice that she couldn’t walk either as long or as easily as she once had been able to do. Dr. Elizabeth, early in her career, had taught physical education as well as Swedish gymnastics. She had been a track star while in high school, took interpretive dancing while in college. The psychological effect of her disability obviously was intensely negative.
Slipped or ruptured discs are uncommon, but can cause severe pain and even complete disability.
Slipped or ruptured discs are uncommon, but can cause severe pain and even complete disability.
Sometimes such slipped or injured discs can pinch the spinal nerves causing pain to radiate down the back of the thigh and leg—the “sciatica” pain. If the pinching continues, actual irremedial nerve damage can result. Osteoarthritis can be a major factor in
Sometimes such slipped or injured discs can pinch the spinal nerves causing pain to radiate down the back of the thigh and leg—the “sciatica” pain. If the pinching continues, actual irremedial(unable to be fixed) or permanent nerve damage can result. Osteoarthritis can be a major factor in back pain, specially in the late middle years. Spurs and sponging causes narrowing of discs with nerve impingement's which cause the pain.
back pain, specially in the late middle years. Spurs and sponging causes narrowing of discs with nerve impingements which cause the pain.
Male prostate problems and uterine problems in females, constipation, etc., are all probable factors which will influence the amount of pain felt.
Male prostate problems and uterine problems in females, constipation, etc., are all probable factors which will influence the amount of pain felt.
There are do's and don'ts that are applicable to sound body back mechanics. They apply when sleeping, sitting, driving, standing, walking and in lifting.
There are do's and don'ts that are applicable to sound body back mechanics. They apply when sleeping, sitting, driving, standing, walking and in lifting.
Sleeping - Sleep on a mattress that you find comfortable. In general, most specialists in back problems agree that a firm mattress will supply the best support. Sleep on your side, in the fetal position, with the knees bent. Some persons find that sleeping on the back with a pillow placed under the knees provides the most comfort. Sleeping positions can often prove a moot issue since the average person changes his position many times during the hours of sleeping and does so without his conscious awareness of he fact. A good general rule of thumb, therefore, is to assume a comfortable position and just relax.
'''Sleeping''' - Sleep on a mattress that you find comfortable. In general, most specialists in back problems agree that a firm mattress will supply the best support. Sleep on your side, in the fetal position, with the knees bent. Some persons find that sleeping on the back with a pillow placed under the knees provides the most comfort. Sleeping positions can often prove a moot issue since the average person changes his position many times during the hours of sleeping and does so without his conscious awareness of he fact. A good general rule of thumb, therefore, is to assume a comfortable position and just relax.
Sitting - Most chairs are an abomination. They are made to fit average people and actually there are few individuals who are “average.” Therefore, most chairs are uncomfortable and stress the back.
'''Sitting''' - Most chairs are an abomination. They are made to fit average people and actually there are few individuals who are “average.” Therefore, most chairs are uncomfortable and stress the back.
Chairs should be low enough so that the sitting individual can place both feet on the floor with his knees somewhat higher than his hips. It is not wise to cross the legs at any time. If your sitting chair has legs that are slightly too long for you, you can elevate the legs by using a stool or have a carpenter or handyman make a correction in the height. Always sit firmly against the back of the chair. This will assist the spine to maintain a straight alignment.
Chairs should be low enough so that the sitting individual can place both feet on the floor with his knees somewhat higher than his hips. It is not wise to cross the legs at any time. If your sitting chair has legs that are slightly too long for you, you can elevate the legs by using a stool or have a carpenter or handyman make a correction in the height. Always sit firmly against the back of the chair. This will assist the spine to maintain a straight alignment.
Driving - The car seat should be adjusted forward so that the knees remain bent. They should be maintained higher than the hips. The driver should sit straight and should drive well balanced keeping both hands on the steering-wheel. An elongated cushion placed against the back of the seat may assist posture since few car seat cushions are designed with correct posture maintenance in mind.
'''Driving''' - The car seat should be adjusted forward so that the knees remain bent. They should be maintained higher than the hips. The driver should sit straight and should drive well balanced keeping both hands on the steering-wheel. An elongated cushion placed against the back of the seat may assist posture since few car seat cushions are designed with correct posture maintenance in mind.
Standing - If a person with back pain must stand at his work, he should stand with one foot up, changing positions often. If he is required to bend over, he should do so by bending with the knees while keeping the back as straight as possible.
'''Standing''' - If a person with back pain must stand at his work, he should stand with one foot up, changing positions often. If he is required to bend over, he should do so by bending with the knees while keeping the back as straight as possible.
We recall one housewife a number of years ago who had suffered much pain following a back injury.
We recall one housewife a number of years ago who had suffered much pain following a back injury.
She told us that she had been amazed at first to find out just how many times she was required to do her “deep-knee act,” as she called it, during the course of a single day. However, she was well rewarded for this one simple discipline which she imposed upon herself. Her back gradually improved and she found that the exercise helped her in other ways, too, since she began to enjoy greater vitality than she had known prior to the injury.
She told us that she had been amazed at first to find out just how many times she was required to do her “deep-knee act,” as she called it, during the course of a single day. However, she was well rewarded for this one simple discipline which she imposed upon herself. Her back gradually improved and she found that the exercise helped her in other ways, too, since she began to enjoy greater vitality than she had known prior to the injury.
Walking - When walking, one should maintain the “Tall, I AM Somebody Look.” Let the head touch the sky and the entire body will have to follow. Tuck the chin in, but keep the head slightly forward in an unstressed position. The pelvis should be slightly forward and the toes should point the way—straight ahead!
'''Walking''' - When walking, one should maintain the “Tall, I AM Somebody Look.” Let the head touch the sky and the entire body will have to follow. Tuck the chin in, but keep the head slightly forward in an unstressed position. The pelvis should be slightly forward and the toes should point the way—straight ahead!
Always wear comfortable walking shoes, preferably constructed of some sturdy, but porous material which will lend support but also permit gaseous toxins to escape. Walk
Always wear comfortable walking shoes, preferably constructed of some sturdy, but porous material which will lend support but also permit gaseous toxins to escape. Walk
at a fast pace, swinging the arms vigorously. This kind of walking, as opposed to leisurely strolling, will serve to strengthen back, side and abdominal muscles as well as those of the extremities.
at a fast pace, swinging the arms vigorously. This kind of walking, as opposed to leisurely strolling, will serve to strengthen back, side and abdominal muscles as well as those of the extremities.
Lifting - We have all heard the rules. I’m sure, about how to lift heavy objects, but how often we fail to abide by them. Therefore, perhaps it is in order for us to repeat them for the benefit of our students as they work to correct other people’s errors. Perhaps the advice of our housewife will help us to remember them. Always bend with the knees, not with the back. Keep the back straight. Lift with your legs and hold the object close to the body. Lift only to the height of the chest. And always see to it that your feet are firmly planted on an even, non-skid surface.
'''Lifting''' - We have all heard the rules. I’m sure, about how to lift heavy objects, but how often we fail to abide by them. Therefore, perhaps it is in order for us to repeat them for the benefit of our students as they work to correct other people’s errors. Perhaps the advice of our housewife will help us to remember them. Always bend with the knees, not with the back. Keep the back straight. Lift with your legs and hold the object close to the body. Lift only to the height of the chest. And always see to it that your feet are firmly planted on an even, non-skid surface.
If an object is heavy, get help. Don’t try to prove anything by trying to lift or shove heavy loads and avoid shifting that can throw a person off balance and cause a sudden twisting of the body which can sprain or tear a ligament.
If an object is heavy, get help. Don’t try to prove anything by trying to lift or shove heavy loads and avoid shifting that can throw a person off balance and cause a sudden twisting of the body which can sprain or tear a ligament.
=== If There Is a Back Injury, Certain Common Habits Should Be Overcome ===
* Ifyoumustliftaratherheavyobject,makecertainthatthedestinationoftheobject,i.e., where you will place that object, is directly ahead of you. This will help you avoid twisting the body.
* Ifyoumustliftaratherheavyobject,makecertainthatthedestinationoftheobject,i.e., where you will place that object, is directly ahead of you. This will help you avoid twisting the body.
* Don’t try to lift anything above shoulder level.
* Don’t try to lift anything above shoulder level.