Download Injury Prevention and Maintenance through Muscular

Back and Spine Care,
Gentle Stretches and Exercises, and
Injury Prevention and Maintenance through Muscular Balance
Dr. Wendy Hileman, Ph.D., MPH, MSW, MS
My background
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CEO/CFO for Healthy Adventures Foundation
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Adjunct instructor at University of Southern
California
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Adjunct professor for Southwestern College
Education
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Ph.D. in Organizational Psychology
Master’s degree in Organizational Psychology,
Master’s degree in Public Health
Master’s degree in Social Work
Bachelor’s degree in Physical Education with an
emphasis in Athletic Training
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INJURY PREVENTION AND MAINTENANCE
THROUGH MUSCULAR BALANCE
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Injury prevention
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Muscular balance
Balance between muscular strength
and flexibility
 Push/pull/lever system
 Concentric/eccentric
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• Strength
• Flexibility
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Injury prevention
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Core strength
Abdominals/back
 Core strength is your best line of
defense
 Daily exercises
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Pelvic tilts
Bridges
Lumbar rotations
Abdominals
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Injury prevention
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Body mechanics
Neutral and body alignment
 Good posture
 Proper lifting techniques
 Close to body and pushing instead of
pulling
 Avoid repetitive motions and vibrations
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Guidelines for Exercise with Injuries
1.
Always seek the approval of a physician before
starting an exercise program.
2.
Follow the guidelines of your physician and/or
physical therapist when starting an exercise
program.
3.
Listen to your body. If it hurts, don’t do it!
Working through it is not the answer.
4.
Exercise with a prevention approach.
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Guidelines for Exercise with Injuries
5.
Stretch daily, holding each stretch about 30
seconds. Stretch and hold; no bouncing! Do each
stretch 1 – 2 times.
6.
Do strengthening exercises at least 2 times per
week.
7.
Do functional exercises, which are designed to
prevent or minimize flare ups, daily.
8.
Strengthen above and below the injury to bring
more stability to the area.
9.
If you have arthritis, do the stretches and exercises
with out causing more pain than you normally have.
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Exercise for Older Adults
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It is important to follow a physical fitness
plan throughout your lifetime.
The plan must be modified as we age, to
adjust for health problems, risks, and
decreased ability, but despite this, a plan
should still be in place and practiced!
This is essential to minimize age-related
health problems.
Proper medical screening and doctor
approval should always occur before
starting an exercise program.
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Exercising with Arthritis
Osteoarthritis
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Defined: arthritis that develops with age;
largely caused by weight bearing and
deterioration of the joints.
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All of us get it to some degree
Primarily occurs in knees, hips, and spine
No cure, instead treat the discomfort
Gentle exercise and stretching can help to reduce
symptoms and flare-ups
Always see a physician before starting a new exercise
program
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EXERCISE CONSIDERATIONS
WITH INJURIES
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Common Chronic Conditions
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Back/spine
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Disc degeneration /
arthritis
Sacroiliac joint
dysfunction
Sciatica or nerve
Damage / pinched /
bulging discs
Whiplash
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Plantar fascitis
Rotator cuff injuries
Tendonitis
Knees:
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Chondromylasia
cartilage damage /
arthritis
ligament damage
Overuse/repetitive
disorders
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Aw my achin’ back …
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Who has aches and pain? Everyone.
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80% of all people will experience back pain at some point of
our life
80% are a result of weakened abdominals
You lose muscle mass as you age. When does aging start?
At 30 years of age. Without exercise, you would lose 1
pound of muscle and gain 1 pound of fat. Exercise is the
only known anti-aging treatment.
So … how do you take care of aches and pains? Gentle
stretching and exercising can decrease the intensity and
frequency of most chronic aches and pains.
These exercises are not intended to be specific for any one person. Instead, these are the most
common exercises for the conditions only.
Please seek the advice from your physician and/or physical therapist to see if they are right for you.
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Spine – Common Conditions
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Neck - Common conditions: arthritis/degeneration, discs,
nerve pinch, whiplash, and chronic muscle tension.
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Back - Disk involvement or injury, fibromyalgia, arthritis,
osteoporosis, muscle weakness, tears or damage to the
soft tissue, fractures, sciatica, sacroiliac joint dysfunction,
spondylolysis and spondylolisthesis, stenosis, piriformis
syndrome, lumbar radiculopathy (caused from diabetes),
iliolumbar syndrome, sacralization of transverse process,
spinal infections, tumors, car accidents (whiplash),
scoliosis, stress / depression, etc (Calliet, 1995).
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Back issues
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Often related to:
Weak abdominals
 Tight hamstrings
 Tight hip flexors
 Hip pain from weak abductors and
overdeveloped adductors
 Poor back flexibility
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Back - Injury prevention
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Core strength
Abdominals/back
 Core strength is your best line of
defense
 Daily exercises
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• Pelvic tilts
• Bridges
• Lumbar rotations (may be contraindicated with disc
problems, ask your therapist and/or orthopedic
specialist)
• Abdominals
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Exercising with Back Injuries
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Low Back Pain
Exercise can minimize low back pain
symptoms, including the intensity of
flare-ups and the number of flare-ups
 Exercise can reduce your risk of back
injury
 Always consult with a physician before
starting a new exercise program
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ACSM & AHA 2007, HHS 2008
Physical Activity Recommendations
Healthy Adults age 18-64
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Aerobic Physical Activity
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Muscle Strengthening Activity
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Moderate intensity: 150 minutes/week, OR
Vigorous intensity: 75 minutes/week (or a combo)
10 min at least, preferably spread throughout week
2 or more days/wk
8-10 exercises
8-12 reps (one set)
Flexibility Activity
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Minimum of one day per week
More is better
Physical activity and public health: Updated recommendation for adults from
the ACSM and AHA. MSSE 2007. and HHS publication October 2008.
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Special Considerations
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Warm-up, Conditioning, Cool down
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Warm-up – should be a low level aerobic
activity performed for 10 – 15 minutes prior to
exercising. This helps to reduce your risk of
injury.
Conditioning – this would include stretching,
strength training, and aerobic activities.
Cool down - should be a low level aerobic
activity performed for 10 minutes after
exercising. This helps to reduce your risk of
muscle soreness and blood pooling.
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What should you do?
Time: 30 minutes aerobics (10-min
chunks OK)
 More is better!
 Type:
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Aerobic activity (for everyone but especially
important for those under 50)
Muscular strengthening activity (for everyone but
especially important for those 50 and older)
Flexibility activity (in elderly/sick)
Balance training (if fall risky)
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GENTLE STRETCHES AND EXERCISES
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Back – Stretches appropriate for
most back issues
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Stretches
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Finding neutral
Finding good posture
Worship
Double or single
knees to chest
Sitting or laying
down hamstring
stretch
Stretches
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Piriformis stretch
Hip flexor stretch
Quadriceps stretch
Quad stretch with a
pelvic tilts for hip
flexor stretch
Glutes stretch
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Back – Exercises appropriate for
most back issues
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Exercises
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Transverse
abdominals squeeze
Side crunches
Clam shells
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Exercises
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Pelvic tilts
Bridges
Lumbar rotations
Crunches
Superman (stomach
or alt. on all fours)
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Neck – Stretches and Exercises
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Stretches
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Side Bends
Chin Down
Looking over shoulders
Smiley Face
Exercises
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Chin Tucks
Rowing
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SHOULDERS
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Shoulders
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Common conditions: tendonitis,
rotator cuff injuries, dislocations,
and impingements.
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KEY POINT – Avoid overhead
activities, such as shoulder press
exercises!
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Shoulders – Stretches and
Exercise
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Stretches
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Anterior Shoulder Stretch
Medial Shoulder Stretch
Posterior Shoulder Stretch
Exercises
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Wall Walking
Stability Exercises
Shoulder Girdle
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Overuse/Repetitive Disorders
– Elbows, Forearms, Wrists
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Common conditions:
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Tennis Elbow
Golfer’s Elbow
Tendonitis
Radial Nerve Impingements (carpal tunnel)
Ulnar Nerve Impingements (elbow)
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Overuse/Repetitive Disorders
– Elbows, Forearms, Wrists
Stretches and Exercises
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Stretches
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Biceps Stretch
Flexor Stretch
Extensor Stretch
Exercises
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Forearm curls
Forearm extensions
Forearm deviations
Forearm supination/pronation
Rolling Exercise
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Knees
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Common conditions
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Chondromylasia
Tendonitis
Cartilage degeneration/arthritis
Cartilage injury
Ligament injuries.
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Knees – Stretches and
Exercises
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Stretches
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Standing Quad Stretch
Standing Hamstring Stretch
Gastrocnemius (calf) Stretch
Exercises
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Terminal Knee Extensions
Partial Squats with Ball Squeeze
Stool Scooting
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Ankles and Feet
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Common conditions
Achilles tendon injuries
 Shin splints
 Ankle sprains
 Tendonitis
 Plantar fascitis
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Ankles and Feet –
Stretches and Exercise
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Stretches
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Gastrocnemius
Stretch
Soleus Stretch
Big toe stretch
Ball roll
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Exercises
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Balancing
• One Foot
• Balance boards
• Rocker boards
• Wobble boards
• Catching a ball on a
balance board
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Toe taps
Heel raises
Towel scrunch
Marble Game
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GENERAL PREVENTION
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Exercises While Sitting
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Heel raises and toes raises (sitting)
Hip openers
Pelvic tilts
Shoulder shrugs
Neck half-rolls
Smile (big toothy smile!)
Chair dips
Wall/desk pushups
Hip circles
Yoga you can do at your desk
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Resistance Training
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Examples of resistance training
without equipment
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Squats or lunges or wall sits (2 minutes is the
goal!)
Heel Raise
Toe taps
Push-ups (wall, modified, regular)
Dips
Pelvic tilts
Transverse abdominals (stomach squeeze,
flatten it out)
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Flexibility Training
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Examples of stretches
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Look over your shoulder
Shoulder rolls or 4-point shoulder rolls with step 4 chin
down and stretch
Chin tucks
Mad cat
Reach
Tricep stretch
Posterior should stretch
Check stretch
Hamstring stretch
Double knee squeeze
Cross legged lean
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Benefits of Fitness
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Weight management
Increased ability to perform a wide
variety of activities throughout your
life
 Improves your immune system
 More efficient body systems
 Reduces risk of preventable diseases
 Slows aging process
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Benefits of Fitness
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Increase longevity
Improved endurance, flexibility, and
strength
Builds self-confidence
Boosts the metabolism
Regulates appetite
Decrease anxiety with balance exercises
Improve mood
http://www.mayoclinic.com/health/depression-and-exercise/MH00043
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Conclusion
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If you have aches and pains, gentle
stretching and exercises can help to:
 Keep you active
 Manage your health
 Decrease the intensity and
frequency of flare-ups
 Improve your overall quality of
your life
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Any questions?
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