shutterstock 614185925

Part 2 (Alignment) — Bone Talk

shutterstock 614185925

Training Your Bones: Part 2 (Alignment)
By Rebekah Rotstein, NCPT

Last month we went exploring how exercise benefits your bones, noting the importance of consistency, progression, and enjoyment in your routine. We identified the three methods of building bone tissue: weight-bearing movement, resistance exercise and impact activities.

But focusing only on these elements overlooks an important part of essential training programming for bone health: body alignment, and more specifically, joint positioning.

Suppose you are used to standing with your ribs pressed forward, and think that this is how you should present with good posture so that you do not slouch. This altered torso placement changes the muscle activation of your core muscles, recruiting the back and often inhibiting the abdominal muscles, causing both weakness and potential back strain over time. Adding heavier weight loads to that forced postural presentation can leave your body vulnerable to injury.

From a bone health perspective, the beneficial forces from the weights may not be transmitted evenly through the spine and body in that distorted postural presentation. The better your skeleton is in a standing, weight-bearing position, the better its ability to optimize the loading forces of both gravity and external resistance. In other words, body alignment plays a role in bone strengthening.

ALIGNMENT 101

So how can you improve your body alignment? A great place to start is unloading your skeleton. If you have osteoporosis or osteopenia, and even more so if you have had a fracture in the past, decompress your spine daily by lying on your back with your knees bent. This is known as constructive rest position. Focus on your breathing here, spending anywhere from a few minutes to, say, 10 minutes a day. Make sure you provide proper head support if necessary to prevent neck strain.

Then try the following exercises:

Lying shoulder press
-to improve posture and decompress the spine

Lie on your back with your knees bent. Inhale with palms facing up, next to your hips. Exhale and gently press your shoulders into the mat for a few seconds. Inhale and release, then exhale and press again. Repeat several times.

Source link

Similar Posts

  • |

    Foods to avoid with knee arthritis

    What if the key to managing your joint pain isn’t found in a medicine cabinet, but in your kitchen? Recent health data shows about 1 in 5 adults in the United States live with arthritis. This chronic condition affects daily life in profound ways. Dr. Ajul Shah, a board-certified surgeon, notes that arthritis can make simple tasks like climbing stairs a significant challenge for patients. We believe the connection between what you eat and how you feel is powerful. Your daily diet directly impacts your overall health and long-term quality of life. knee arthritis diet Managing your nutrition is a foundational step for anyone seeking better joint function and comfort. This guide provides actionable information. Our goal is to help you make smarter nutritional choices to support your mobility. Key Takeaways Arthritis is a common condition that significantly impacts daily activities and mobility. Diet plays a crucial role in managing inflammation and joint health. Simple daily tasks can become challenging for people with chronic joint pain. Proactive nutritional choices are a key part of improving long-term quality of life. Understanding which dietary items may worsen symptoms is an empowering step for patients. A targeted approach to eating can help regain control over physical comfort. Introduction The journey to easing joint stiffness often begins with a closer look at what’s on your plate. We see nutrition as a foundational element for managing chronic conditions. Dr. Ajul Shah, a board-certified surgeon, provides a key insight. While there is no cure for most types of arthritis, diet remains a powerful tool for managing symptoms. This perspective shifts the focus. It empowers individuals to take an active role in their comfort. Overview of Joint Pain and Diet What you consume directly influences the pain and stiffness many people experience. Specific items can trigger inflammatory responses in the body. Understanding this link is essential. It allows for smarter daily choices that minimize discomfort. overview of joint pain and diet connection Our approach examines how certain selections can either worsen or soothe persistent joint issues. Small, consistent changes in your routine lead to significant improvements in well-being. The table below outlines common dietary factors and their general effects. Dietary Factor Potential Impact on Joints Practical Management Tip Highly Processed Foods May increase systemic inflammation Opt for whole, single-ingredient items Sugary Snacks and Drinks Can promote stiffness and swelling Choose fruits for natural sweetness High-Fat Dairy Products Might aggravate pain for some individuals Experiment with plant-based alternatives We provide insights into turning knowledge into action. The goal is better mobility and a higher quality of life through informed eating. Understanding Knee Arthritis and Inflammation Think of inflammation not just as swelling, but as a key biological signal that directly dictates your mobility and comfort. Dr. Ajul Shah notes this process is a primary factor in joint damage and the resulting pain for many patients. understanding knee arthritis and inflammation Chronic inflammation within the body acts like a constant alarm. It restricts movement and can accelerate the progression of this joint disease. How Inflammation Affects Joint Mobility Your immune system’s response to certain triggers leads to swelling and stiffness. This is a hallmark of arthritis symptoms….

  • Exploring Ayurveda: The Natural Law of Health with Amish Shah + BoneCoach™ – BoneCoach™

      Tired of unanswered questions about your healtheven after countless doctor visits? Interested in the age-old wisdom of Ayurveda and its role in modern healthcare? Would it be possible that the missing link in your osteoporosis journey has been around for thousands of years? If you’re looking for answers, this episode is a must see!…

  • |

    Spinal Elements® celebrates 20 years of inspired innovation

      The company’s advanced, minimally invasive surgical solutions transform treatment and improve patient outcomes CARLSBAD, CA, November 9, 2023–(BUSINESS WIRE)–Spinal Elements, a Carlsbad, CA-based spine technology company specializing in innovative solutions for spine surgery, is proud to announce its 20e birthday. For two decades, Spinal Elements has been at the forefront of developing advanced spine…

  • What causes carpal tunnel? – Bone and joint specialists

      Carpal tunnel, also called carpal tunnel syndrome, is a condition that affects the connective tissue and joints of the wrist. It can cause tingling, numbness, weakness, pain and even swelling. You’ve probably heard of carpal tunnel syndrome and its connection to things like typing or using a computer for too long. However, carpal tunnel…

  • | |

    Global Scoliosis Management Market Report 2023: Market to Grow by $1 Billion by 2030 – Spinal Fusion Surgery Offers Major Opportunities

    Dublin, October 26, 2023 (GLOBE NEWSWIRE) – The report “Scoliosis Management – ​​​​Global Strategic Business Report” has been added to ResearchAndMarkets.com’s to offer. The global scoliosis treatment market will reach $3.8 billion by 2030 The global scoliosis treatment market, estimated at USD 2.8 billion in the year 2022, is expected to reach a revised size…

  • Best ice machine for knee surgery (Game Ready, Polar Care)

    What if you could recover from knee surgery with less pain and fewer medications? This question is at the heart of modern post-operative care. Managing discomfort and swelling is a major challenge after an orthopedic procedure. cold therapy system Cold therapy offers a powerful, drug-free solution. It is a non-invasive method to control inflammation and pain directly at the source. Specialized units deliver consistent cooling to the affected area. This can significantly reduce the need for strong painkillers during the critical healing phase. We have thoroughly examined the market of recovery tools. Our guide focuses on leading systems, including various Breg Polar Care models and the Game Ready unit. Our goal is to help you navigate your options. You can find a system that fits your needs and supports a smoother, more comfortable recovery at home. Key Takeaways Cold therapy is a proven, drug-free method to manage pain and swelling after surgery. Using a dedicated cooling unit can help reduce reliance on narcotic pain medication. Popular systems like the Breg Polar Care line come in several models, such as the Cube, Kodiak, Glacier, and Wave. Game Ready is a leading unit that combines cold therapy with adjustable compression. Always consult your healthcare provider to ensure this therapy is right for your specific procedure. Selecting the right device involves considering your budget and recovery goals. Effective, consistent cooling can greatly improve comfort and outcomes during the healing process. Introduction to Knee Surgery Recovery and Cold Therapy Successfully navigating the first weeks post-surgery hinges on a structured recovery strategy. This plan must prioritize managing two key issues: discomfort and inflammation. This is where cold therapy, also called cryotherapy, becomes essential. It involves applying controlled cooling to the surgical area to reduce inflammation. After a procedure, fluid often accumulates in the joint. This swelling, known as edema, increases pressure and causes significant pain. The therapy works by constricting blood vessels. This action helps limit the amount of fluid and blood pooling at the injury site. Many surgeons now recommend a dedicated cooling device. These units provide consistent, targeted cold therapy that is far more effective than basic ice packs. Reducing swelling early is crucial. It directly supports efforts to regain a full range of motion in the knee during rehabilitation. Healthcare providers often prescribe this therapy as a safe alternative to stronger pain medications. Patients should always combine its use with specific exercise advice from a physiotherapist. This promotes healthy blood flow and ensures optimal healing. How Cold Therapy Works in Reducing Swelling and Pain Cold therapy targets the root causes of post-operative discomfort through a simple yet powerful process. It directly addresses the inflammation and pain that hinder healing. Mechanism of Action in Cold Therapy The primary mechanism involves using cold water to constrict blood vessels. This reduces blood flow and inflammation in the affected area. A dedicated unit provides a continuous, even distribution of this chilled liquid. It maintains a steady cold temperature for many hours. cold therapy mechanism Advantages Over Traditional Ice Packs Basic ice packs warm up quickly due to body heat. Their effectiveness diminishes within minutes. In contrast, a motorized therapy system eliminates frequent trips to the freezer. Its large, insulated reservoir ensures prolonged cooling. Specialized pads are designed for specific body parts. They deliver targeted cold therapy exactly where needed. This approach prevents the condensation issues of melting ice packs. It keeps the surgical site clean and dry, enhancing comfort and hygiene. Overview of Cold Therapy Devices for Post-Surgical Recovery The market offers two primary types of cold therapy units, each with distinct mechanisms and benefits. Selecting the right one depends on your mobility, budget, and recovery goals. We categorize these devices into gravity-fed and motorized systems. This helps you understand which technology best suits your specific needs. Types of Devices: Motorized and Gravity-Fed Systems Gravity-fed devices, like the Aircast Cryo/Cuff, use elevation to circulate water without a motor. They are cost-effective and portable. The simple physics of elevation moves chilled liquid through the pad. Motorized systems provide constant recirculation of cold water between a cooler and the pad. This is ideal for patients with limited mobility after a procedure. Brands like Breg Polar Care circulate water directly for efficient cooling. The DonJoy IceMan series uses dual pump technology for a comfortable temperature. Some advanced therapy units, such as the Ossur Cold Rush, feature an adjustable flow dial. This allows patients to customize their experience. Understanding these mechanical differences is key before making a purchase. Both types deliver effective cold therapy, but their operation varies. Key Features to Consider When Purchasing an Ice Machine Several practical factors determine how well a cold therapy machine will serve you at home. The right features enhance both effectiveness and convenience during your healing period. Consistency, Coverage, and Temperature Control Look for a unit that maintains a steady cold temperature. Consistent cooling is vital for safe, prolonged sessions. Good coverage means the pad fits your joint properly. This ensures the therapy reaches all affected areas. Adjustable controls let you fine-tune the intensity. This prevents skin irritation while maximizing comfort. cold therapy…

One Comment

Leave a Reply

Your email address will not be published. Required fields are marked *