IPHREHAB : Functional Training for Shoulder and Triceps

IPHREHAB 

Functional Training:

There are many definition for functional training but in simple sense functional training involves use of compound movement with body weight and also increment it with poundages. 

Exercises like squats with side kick , push up , mountain walk modified ,squats with shoulder press with or without weight etc. and many more help a person to train and adapt to functional training and this leads to increase in cardiopulmonary efficiency with improvement in strength and endurance.

Notes :

"Compound movement training is better then isolated joint movement training"

Compound movement means movement involving more then one joint movement.

Isolated movement means movement involving one joint .

Isolated movement Exercise program for normal population in safe environment in a normal gym set-up. 

Shoulder and Triceps exercise in same day (as both these muscle group work together as agonist and Synergist to each other). These muscles can be trained in different time durations and days, as it depend upon condition and goal required.

REST 30-60 SECONDS REST IN BETWEEN SETS.

Day one :

(Shoulder n Triceps)(core training)

1. Treadmill on incline and try to go to maximum (i.e 10) in a gradual manner with increase in inclination of two units after 2.5 mins. (Total 15 min)

REST 2 MINUTES

2. Shoulder dumbbell press three sets standing with increase in weight and abs contracted(stomach squeeze).

REST 2 MINS

3. Rear deltoids on machine three sets (or bent over shoulder fly for rear deltoids and trapezius )

REST 2 MINS

4. Lateral deltoid (lateral shoulder raise ) or side fly for shoulders.

REST 2 MINS

5. Barbell shoulder raise front (with core incorporated and stomach squeeze). 

REST 2 MINS

6. Standing overhead One arm triceps extension three sets with abs contracted.

REST 2 MINS

7. Bent over triceps extension on bench with abs contracted (single arm bent over rowing position for triceps extension )

REST 2 MINS

8. Overhead Double arm triceps extension with dumbbell.

REST 2 MINS

9. Abs - static leg raises or leg raise on bench and hold three sets ( hold more then 25 sec )

10. Bench cycling for 30 rep each set and three sets.

Contact and comment for more information in functional training . ck

IPHREHAB : What are Stretch Marks? Symptoms,Cause,Remedies and Diet

IPHREHAB

What are Stretch Marks? 

Stretch marks are skin lesions that occur when skin is pulled rapidly and the problem is caused by rapid weight gain. Although most of us tend to associate the problem of stretch marks with women, post-pregnancy, the problem is not restricted to women alone. The problem of stretch marks has become increasingly common with many being afflicted with the condition, particularly after resorting to fad diets and medications for rapid weight loss.

Symptoms of Stretch Marks

When skin is excessively pulled it hampers the production of collagen and elastin in the skin, causing them to thin out and weaken. This causes the skin to stretch and discolor. When stretch marks first appear, they take on an angry red color. The skin is stretched so much that it appears transparent and the blood vessels show through; this is what gives the marks the red color. Over time the blood vessels contract and leave the skin looking pale. This whitish color that replaces the red comes from the body fat that is visible through the stretched skin. 

Causes of Stretch Marks

This may be a result of pregnancy, when the skin gets pulled as the belly size increases, as a result of puberty in teens experiencing a growth spurt, a side effect of obesity or of illnesses like diabetes. Stretch marks usually appear on the abdomen and thighs.

Remedies for Stretch Marks

While stretch marks don’t vanish, they do fade with time. The use of over the counter creams and ointments helps the scars fade. One such effective ointment is cocoa butter cream. It is widely available and will help moisturize skin and is effective in smoothing out scars. In extreme cases patients seek laser therapy and surgery to correct the scars left on the body. These are painful and invasive treatments that serves no great cause. So instead of taking such a drastic step, it would be better to opt for simple and effective home remedies for stretch marks. Though the marks won’t vanish over night, they will fade away with proper treatment and dieting.

 Try some the following home remedies and observe the progress:

• Lavender Oil – Lavender oil is a highly recommended home remedy for stretch marks. Rubbing a few drops of lavender oil on the affected area twice a day ensures the scars fade quickly. Applying olive oil is also very effective.

• Sandalwood – A great preventive measure for stretch marks is applying sandalwood on the skin daily. It keeps the skin moisturized and prevents it from stretching.

Diet for Stretch Marks

An important aspect in the treatment of stretch marks is eating right. Eat foods that are good for your skin. These include fresh fruits and vegetables, especially those rich in Vitamin A, C and D. These foods improve skin tone and minimize blemishes. Zinc rich foods like nuts and fish also help diminish scars on skin. It is also of great importance that you drink lots of water through the day.

Suggestions for Stretch Marks

For anyone fighting off stretch marks, it is important to incorporate at least 30 minutes of exercise into your daily schedule. Exercising helps tone and firm up muscles, which in turn firms the skin. Yoga is a good option as it allows you to stretch and tone every muscle in the body.

IPHREHAB : STRETCH MARK ON BREAST AND TREATMENT

IPHREHAB

Stretch Marks on Breast

Why do you get stretch marks on breasts? 

Stretch marks can appear on any part of the body and can be quite emotionally disturbing for almost any individual. The fact that today’s world seems to place such a high significance in the way a person looks makes things even more emotionally traumatic. Stretch marks, while being of no real medical seriousness, can greatly affect an individual’s quality of life because of the amount of confidence it can dent.

It can completely dictate the kind of clothes that one wears, thereby greatly influencing ones aesthetic appeal. Stretch marks on the breasts, just like the stretch marks on any part of the body, are a result of the constant expansion and contraction of the skin to adjust to the fluctuations in a person’s weight, as a result of weight gain or dieting. While it is possible to reduce the prominence of the stretch marks, complete removal can prove completely impossible.

While a number of big cosmetic brands may market some of their lotions and creams as the perfect solution, even the cosmetic industry have not yet found a way to completely remove the stretch marks and the lotions will simply reduce the prominence of these marks. Another very common reason for the occurrence of stretch marks is going through a pregnancy, as this is also characterized by rapid weight gain and loss.

While there isn’t really much one can do about stretch marks that have already developed, following a healthy and balanced diet will help moisturize the skin, causing the stretch marks to fade away to some degree.

 The logic behind this is to make sure that your skin remains firm and as elastic as possible. One of the most effective home remedies to achieve this is to mix the ingredients of ¼ cup of Aloe Vera gel, ½ cup of olive oil, the liquid content of 6 vitamin E capsules and the liquid content of 4 vitamin A capsules. Once blended together, store the mixture in a fridge and topically apply the mixture over all the locations of your body where the stretch marks normally occur. The application of Aloe Vera gel over the affected areas also helps significantly lighten the prominence of stretch marks. Increase your intake of seeds and nuts that contain zinc as it is a vital ingredient in the removal of stretch marks.  The application of cocoa butter twice a day over the affected area will also help considerably as will the application of pure lavender oil.

IPHREHAB: UPPER LIMB ORTHOTICS AND NERVE INJURY

IPHREHAB


UPPER LIMB ORTHOTICS and NERVE INJURIES


PERIPHERAL NERVE INJURIES


AIM OF ORTHOTICS
—  To keep denervated muscle from remaining in an overstretched position
—  To prevent joint contracture
—  To improve functional use of the hand
—  Imp. issue to consider before prescribing an orthoses- etiology & prognosis for neuropathy
—  If injury- Neuropraxic - prefabricated orthotics & cheap


RADIAL NERVE INJURY: 


Ideal splints allows
—  Tenodesis action
—  Finger extension with wrist flexion
—  Wrist extension with finger flexion
—  Protects against over-lengthening of paralyzed wrist extensors & shortening of flexors.


PROXIMAL RADIAL NERVE INJURY


DEFORMITIES                                                        ORTHOTIC OBJECTIVES


1. WRIST DROP                                                         PREVENT WRIST DROP
                                                                                  ASSIST WRIST EXTENSION


2. MCP AND IP CONTRACTURE                             PREVENT DERFORMITY  


3. THUMB WEB SPACE CONTRACTURE                ASSIST THUMB 
                                                                                      EXTENTION/ABDUCTION
                                                                                 MAINTAIN THUMB WEB SPACE


4. FLATENING OF PALMER ARCH                    MAINTAIN TRANSVERSE ARCH


   —  Forearm-based dorsal or volar static wrist extension splint with dynamic out triggering for the fingers (Directly over the proximal   phalanges)


PROXIMAL MEDIAN NERVE INJURY
—  As the recovery is poor, splinting of this level of deformity to maintain passive ROM is appropriate for tendon transfers


SPLINTS:
—   Thumb spica splint
            Resting hand splint
           Tendon transfers


DEFORMITY                                                ORTHOTIC OBJECTIVES


1.Forarm and Thenar Atrophy                       Prevention   


2. Thumb on Finger plane                               Maintain Thumb in Adduction/Abduction


3.Thumb web space contracture                    Maintain Thumb Web Space


4.Flattening of transverse palmer arch          Maintain transverse Palmer arch


5.Others                                                            Assist MIP / IP  Flexion
                                                                           Reduce pain by limited wrist thumb


 As the recovery is poor, splinting of this level of deformity to maintain passive ROM is appropriate for tendon transfers.


DISTAL MEDIAN NERVE INJURY


DEFORMITY                                          ORTHOTIC OBJECTIVES


1.Thenar Atrophy                                     Prevention   


2. Thumb on Finger plane                       Maintain Thumb in Adduction/Abduction


3.Thumb web space contracture             Maintain Thumb Web Space


4.Others                                                    Assist MIP / IP  Flexion
                                                                   Reduce pain by limiting wrist and thumb.


—  SOFT DYNAMIC THUMB ABDUCTION SPLINT
—  THUMB SPICA SPLINT
—  C-BAR/OPPONENS BAR TO STABILIZE THE THUMB IN OPPOSITION


CARPAL TUNNEL SYNDROME :


—  VOLAR WRIST ORTHOSIS
—  Wrist-between 10º of extension & neutral position


PROXIMAL & DISTAL ULNAR NERVE INJURY


DEFORMITY                                                            ORTHOTIC OBJECTIVES


1.Flattening of Transverse Palmer Arch            Maintain Transverse Palmer arch.


2.During Pinch, 1st IP hyperflex &/ 1st              Stabilize 1st MCP
   MCP hyperextends.


3. Partial Claw hand                                              Improve Grasp
                                                                               Limits 4th and  5th MCP extention
4.Interosseous atrophy
   Hypothenar atrophy
   5th MCP jt. contracture


ULNAR NERVE INJURY


—  LMB Ulnar Nerve Splint. For ulnar nerve injury and boxer’s fracture of 4th and 5th metacarpal.
—  Used to prevent shoulder subluxation in patient with
—  Brachial plexus injury
—  Hemiplegia
—  Central cord syndrome


SHOULDER SLINGS
 This restrict movement of the shoulder by keeping the shoulder by keeping the humerus in abduction & internal rotation & placing the elbow in flexion.


SPASTICITY
PRINCIPLES
—  Prolonged muscle stretch to reduce spasticity
—  Positioning opposite to patterns of spasticity to inhibit or prevent development of increased tone
—  Tactile stimulation to facilitate hypotonic muscles
—  Splint must incorporate both the wrist & fingers in order to stretch the long finger flexor muscles
—  Splints are moulded to provide 30º of wrist extension , 45º of MCP flexion & full IP extension, finger abduction & thumb extension & abduction