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Physiotherapy

Fix Your Posture For A Healthy Spine!

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Fix Your Posture For A Healthy Spine!

Apart from obvious physical appearance, here’s how you can identify if you are having postural imbalance-

  • Frequent aches and stiffness in your joints and muscles
  • Random episodes of headache
  • Curved neck, rounded shoulders and potbelly
  • Back pain
  • Fatigue

One can follow simple lifestyle recommendations and some common exercises to improve and maintain a healthy posture.

Here are a few ways to fix incorrect posture-

  1. Pay attention to your body.

Wherever you are working on the sofa, couch or chair, check for any kind of discomfort or strain. Your body will always tell you if something is not right. A small adjustment will always make the difference.

  1. Be aware of your posture.

Try not to be over conscious but always keep a regular check about the way you sit, place your hand around the laptop, and concentrate over the screen. Look down with your eyes, not neck.

  1. Move around often.

Do not keep things like water, tea/coffee or related items over hand reach distance. Always get up and move to grab the things you need. Getting up for water will help you move more. One should move around every 30-40 minutes. Make sure you stretch in between the breaks.

  1. Work in a good light.

Make sure you have good lighting around. During day time, sunlight would be the best option. It goes the same with the kind of proper ventilation. Lack of both also contributes to postural malpractice.

  1. Rest your eyes.

Keep the right angle for viewing the computers or other screens and an ideal head neck position. Along with this, don’t forget to rest your eyes at regular intervals. Intermediately keep changing your view, look outside the window and if needed shut your eyes.

Some general exercises one can perform to improve or maintain posture

  • Chin tucks
  • Back extension
  • Corner of the wall Chest stretches.
  • Calf pumps
  • Seated stretches
  • Bridging
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Physiotherapy

Most effective exercises for Covid-19

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Most effective exercises for Covid-19

Coronavirus! This word needs introduction. It mainly affects the lungs and causes  pneumonia, type 2 respiratory  failure, ARDS, Lung injury, sepsis. Many people are recovering from Covid and are also facing complications.

These days, many exercise related videos are trending for Covid on social media. Most of the popular exercises are diaphragmatic, pursed lip breathing, spiro, ballon blowing, prone position. But all of this we should know when to do? What kind of exercises we should do? Fret not! We bought you this piece exclusively for these doubts.

  • Exercise prescription  should be according to respiratory  rate, heart rate, oxygen saturation (spo2)
  • Before doing any exercise  check heart rate, respiratory  rate, spo2  if respiratory  rate  more than 45, heart rate 95 bpm, spo2 less than 90% – one shouldn’t encourage  strenuous exercises  or vigorous  exercises
  • Perform Relaxed breathing ( inhale through mouth and exhale through  nose )
  • Spiro (slowly ) 5 repetitions then give rest for 10 mins and repeat it again for 5 repetitions
  • Diaphragmatic breathing: Diaphragm  is the major respiratory  muscle. Place the one hand over the abdomen and the other hand over the chest. Inhale through mouth and exhale through  nose.
  • Pursed lip breathing : Purse your lips as if you were going to whistle and breath out. This is one of the simplest ways to control SOB.
  • If person is not comfortable in prone position  or contradictory in prone position, should encourage side lying.
  • Side Lying : Diaphragm will be relaxed  due to gravity eliminated position, so it reduces the overload on the diaphragm.

For further information and consultation:

Dr. M.B.shalini (Physiotherapist)

Ramesh hospital

Vijayawada

For any queries , kindly email to drtidybiz@gmail.com

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Covid

Covid-19: This is how breathing exercises help

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Covid-19: This is how breathing exercises help

The coronavirus that causes COVID-19 attacks the lungs and respiratory system, sometimes resulting in significant change. COVID-19 often leads to Pneumonia and even acute respiratory distress syndrome (ARDS), a severe lung injury. Recovering lung function is possible but can require therapy and exercises for months after the infection is treated.

“Working toward recovery starts simple: with a focus on breathing,” says Johns Hopkins physical therapist Peiting Lien. She offers a series of breathing exercises to aid in recovery for those who had COVID-19 or another serious illness.

Benefits of Breathing Exercises

“Deep breathing can help restore diaphragm function and increase lung capacity. The goal is to build up the ability to breathe deeply during any activity, not just while at rest,” notes Lien.

Deep breathing exercises can also lessen feelings of anxiety and stress, which are common for someone who experienced severe symptoms or was admitted to a hospital. Sleep quality may also improve with these breathing exercises.

Anyone can benefit from deep breathing techniques, but they play an especially important role in the COVID-19 recovery process. The exercises can be started at home during self-isolation and easily incorporated into your daily routine.

Precautions:

Do not begin exercises, and contact your doctor, if:

You have a fever

You have any shortness of breath or difficulty breathing while resting

You have any chest pain or palpitations (“fluttering” of the heart in the chest)

You have new swelling in your legs

STOP exercise immediately if you develop any of the following symptoms:

Dizziness

Shortness of breath more than normal

Chest pain

Cool, clammy skin

Excessive fatigue

Irregular heartbeat

Any symptoms you consider an emergency

Diaphragmatic Breathing (Belly Breathing)

Deep breathing restores lung function by using the diaphragm. Breathing through the nose strengthens the diaphragm and encourages the nervous system to relax and restore itself.

When recovering from a respiratory illness like COVID-19, it’s important not to rush recovery. This deep breathing exercise is broken up into phases to take into account individual ability. Start with Phase 1, and only increase repetitions or move to the next phase when you can complete the exercise without feeling too out of breath.

Phase 1: Deep Breathing While On Your Back

Lie on your back and bend your knees so that the bottom of your feet are resting on the bed.

Place your hands on top of your stomach or wrap them around the sides of your stomach.

Close your lips and place your tongue on the roof of your mouth.

Breathe in through the nose and pull air down into your stomach where your hands are. Try to spread your fingers apart with your breath.

Slowly exhale your breath through the nose.

Repeat deep breaths for one minute.

Phase 2: Deep Breathing While on Your Stomach

Lie on your stomach and rest your head on your hands to allow room to breathe.

Close your lips and place your tongue on the roof of your mouth.

Breathe in through your nose and pull air down into your stomach. Try to focus on your stomach pushing into the mattress as you breathe.

Slowly exhale your breath through your nose.

Repeat deep breaths for one minute.

Phase 3: Deep Breathing While Sitting

Sit upright on the edge of a bed or in a sturdy chair.

Place your hands around the sides of your stomach.

Close lips and place your tongue on the roof of your mouth.

Breathe in through your nose and pull air down into your stomach where your hands are. Try to spread your fingers apart with your breath.

Slowly exhale your breath through your nose.

Repeat deep breaths for one minute.

Phase 4: Deep Breathing While Standing

Stand upright and place your hands around the sides of your stomach.

Close your lips and place your tongue on the roof of your mouth.

Breathe in through your nose and pull air down into your stomach where your hands are. Try to spread your fingers apart with your breath.

Slowly exhale your breath* through your nose.

Repeat deep breaths for one minute.

For further information and consultation:

 

 

 

 

 

 

 

 

K. Hema Satya Priyanka
Physiotherapist
Mamata academy of medical sciences , Bachupally

For any queries , kindly email to drtidybiz@gmail.com

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HEALTH NEWS

Physiotherapy can prevent unnecessary surgeries

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Physiotherapy can prevent unnecessary surgeries

Nearly 400 physiotherapists from different parts of the world took part in “Physiocon” recently, which was inaugurated by Dr N R Biswas, the director of Indira Gandhi Institute of Medical Sciences (IGIMS).

During the meet, a senior therapist at the physiotherapy department of th IGIMS recalled a case and said that the physiotherapy can prevent unnecessary surgeries and also help reduce the cost of treatment considerably.

Another doctor spoke about the new guidelines f physiotherapy in case of a stroke. The doctor added that on an average three patients are paralysed due to stroke every minute and every district is supoosed to have a stroke unit that comprises a physician, a physiotherapist and a nurse.

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