Frozen shoulder (also known as adhesive capsulitis) is a common disorder, in which the shoulder is stiff, painful and loses normal range of motion. It affects people mainly at the age of 40-60 and is more prevalent in women and diabetic population. The resulting disability can be serious and the condition tends to get worse with time if not treated.
Physiotherapy plays a vital role in the treatment of frozen shoulder, it aims to reduce pain, increase extensibility and improve the strength of the rotator cuff muscles. Physical therapy offers effective stretching exercises to treat frozen shoulder. Following are a few exercises which can help you:
1) Pendulum Stretch
The physiotherapist will ask you to relax your shoulders. This is going to be the initial exercises. All you need is to stand and lean slightly over a table, allowing the affected arm to hang down. Swing the arm in a small circle. Perform 8-10 revolutions in each direction. As the symptoms improve, increase the diameter of your swing, but never force it.
2) Finger Walk
Face the wall 3 quarters of an arm’s length away. Reach out and touch the wall with fingertips of the affected arm. With your elbow slightly bent, slowly walk your fingers up the wall, until you have raised the arm as far as you comfortably can. Your shoulder muscles should not move, but the fingers. Slowly lower the arm and repeat.
3) Armpit Stretch
Stand near a table which is of chest height, using the other hand lift the affected arm onto the table. Gently bend your knees, opening up the armpit. Bend your knees slightly, gently stretching the armpit and then straighten. With each bend, stretch a little further, but do not force it.
4) Strengthening Exercises
As the range of motion increases, your physiotherapist will introduce rotator cuff strengthening exercises which includes:
Outward rotation in which you are suppose to hold an exercise band between the hands with the elbow at 90-degree angle. Rotate the lower part of the affected arm outward two or three inches and hold for 5 seconds.
Inward rotation in which you’ll be asked to stand next to a closed door, and hook one end of the band around the door knob. Hold the other end with the affected arm. Pull the band towards your body 2-3 inches and hold for 5 seconds.
A physiotherapist will teach you the appropriate exercises and show how far to push yourself. Once you have learned your limitations, you can practice the exercises on your own at home. Kindly consult your therapist first.
Electrotherapy is the use of electrical energy as a medical treatment.
The use of electrotherapy has been researched and accepted in the field of rehabilitation.
1. Pain management
2. Treatment of neuromuscular dysfunction
Improvement of strength
Improvement of motor control
Retards muscle atrophy
Improves local blood flow
3. Improves range of joint mobility
Induces repeated stretching of contracted, shortened soft tissues
4. Tissue repair
Enhances microcirculation and protein synthesis to heal wounds
Restores integrity of connective and dermal tissues
5. Acute and chronic edema
Accelerates absorption rate
Affects blood vessel permeability
Increases mobility of proteins, blood cells and lymphatic flow
6. Peripheral blood flow
Induces arterial, venous and lymphatic flow
Delivery of pharmacological agents
Electrotherapy is a most popular form of cure for the sports injuries. The therapy uses the electricity to treat the soft tissue injuries. It is available in multiple forms like:
TENS (Transcutaneous Electrical Nerve Stimulation)
Micro and russsian currents
In order to create a physiological reaction a low frequency electrical stimulation of the nerves is used in IFT (Interferential Therapy). Even though low frequency electro treatments are usually linked with pain, however, Interferential Therapy intends to avert the pain as well as the unpleasant side effects. To create increased pain relief and mobility, the tissues and muscles are made to react by rhythmically increasing and decreasing the electric frequency in amplitude. For utmost effectiveness, it should be used with the combination of ultrasound. It can be used to relieve joint stiffness, pains and aches as well as to reduce swelling, speed up the recovery time and enhanced blood flow.
Specifically when it comes to sports injury, one of the most commonly used forms of electrotherapy is ultrasound in the form of sound or mechanical energy. It is used at really high frequencies that are beyond the hearing capabilities of human beings. To increase the flow of blood, lessen joint stiffness and pain relief, the ultrasound wave is applied to the injured body part. To enhance the quality of the repair and amplify the rate of healing, ultrasound is always recommended. Be it tennis elbow or arthritis or any other type of sports injury, ultrasound has always proved to be one of the most promising treatments. The tissues that are more absorbent, ultrasound can treat them more effectively.
TENS (Transcutaneous Electrical Nerve Stimulation)
It can be used at both low and high frequencies to relieve the pain in nerves. The treatment is less localized to the injured portion as it focuses specifically on the central nervous system. TENS is generally used to treat neck and back pain, arthritic conditions and injuries of the deep and soft tissues.
The lymphatic structure is a complex process in living beings which includes fluid drainage, transportation, and immune response along with disease resistance. Lymph travels in one direction only, which is towards the heart. The lymphatic massage is a way to gently favoring the lymph flow through non-perceptible reflexology (Rubbing). Unlike other massages, lymphatic massage comprises of light, periodic and constant movements.
1) Beneficial after Cancer Surgery
After numerous scientific studies, it has been concluded that there are various effects of lymphatic massage on people after having cancer treatments, be it surgery or chemotherapy. It helps in reducing nausea, fatigue, depression, anxiety, pain, makes them feel relaxed, fast improvement of scar tissues, and mental alertness.
2) Helpful in Post Liposuction
Lumpiness and hardiness is commonly noticed after liposuction treatment, cool sculpting or smart-lipo surgeries, specifically in the abdominal area. Lymphatic massage post liposuction is wonderful that moves the fluid by gently pumping it back to the lymph vessels. Discomfort can easily be reduced by plummeting swelling and without lymphatic massage the inflammation can develop as a seroma or fibrosis.
3) Less Popular but More Beneficial
Lymphatic massages are less popular in comparison to other massages because it is less noticeable on the body due to its extreme fine touch procedure. The benefits from lymphatic massages can be experienced once you have taken up two or three sessions. It helps in removal of cell wastes, excess fluid, proteins, viruses, and bacteria. The session duration of lymph massage is at least for an hour.
4) Relaxes Mind and Body
Lymph massage work wonders if you are feeling tired, lethargic or recovering from any type of sickness. Moreover, it is helpful for sportspersons, surgical patients, Fibromyalgia and prolonged fatigue sufferers. This massage induces a state of relaxation in the body letting all the walls of vessels as well as bowels to be relaxed. For surgical patients, it helps in reducing swelling and detoxification of the body.
5) Enhances the Immune System
The immune system of our body is knitted closely to the lymphatic system. In case the flow of lymphatic materials decelerates, the immune system automatically weakens. Drainage massages can recover the function of immune system and boost the production of antibodies that fights back with various infections. Lymph drainage massages are also helpful in controlling inflammation in the body that causes diseases like arthritis.
Lymph massage grants a powerful impact on your body’s ability to recuperate. So, if you are feeling sluggish, experiencing slight to moderate swelling or trying to recover from a sports injury you must consider getting a few sessions of lymph massage. This ultra light massage, using repetitive and continuous hand movements, can optimize your lymph system effectively.
Posture refelects your personality.
4 Ways to Straighten Up
Your posture says a lot about your personality. It also defines how your muscles and joints are working. Despite the importance of having a good posture, most of us do not do anything to improve it. The muscle and ligament imbalances that result from bad posture can lead to all sorts of problems like chronic joint and back pain, muscle atrophy and reduced flexibility.
Here are some poor postures and ways to improve it:
Rounded Shoulders : This causes weakness in the middle and lower parts of the large muscle that spans the shoulders and back. To fix this problem, lie down on your stomach, with each arm at 90-degree angle in high five positions. Without changing the elbow angle, raise both arms by pulling your shoulders back and squeezing shoulder blades together. Hold for five seconds then relieve, do two or three sets of 10 reps daily.
Slouching in a Chair : It may not cause discomfort, but over time can strain muscles and soft tissues and cause pain. To fix this problem, lie on your front propped up on your toes and forearms. Keep the legs straight and hips raised to create a rigid and straight line from toe to head. The shoulders should be above the elbows. Keep your abs contracted during exercise. Hold this position for 10 seconds and repeat 7 to 8 times.
Leaning on One Leg: This causes excessive pressure on one side of the lower back and hip, which causes muscular strain. To fix this problem, lie on your right side with knee bent at 90 degrees and left leg straight and in line with your back. Press your left fingers into the top of the buttock. Raise your left leg as far as possible without letting the hips tilt back. Perform 8 to 10 times and repeat on the other side.
Hunched Back : Hunching over the keyboard can cause shoulder and upper back stiffness. To fix this, place your hands behind the head, pull the shoulder blades together and bring the elbow back. Hold this position for 30 seconds, release and relax and then repeat 10 times.
Poor posture takes a serious toll on your spine, shoulders, knees and hips causing a cascade of structural flaws which limit your ability to burn fat and build strength.
Postural dysfunction or poor posture is defined as when our spine is positioned in unnatural positions, in which normal spinal curves are over emphasized and this leads to stressful positions of joints muscles and vertebrae. prolonged poor positioning builds pressure on soft tissues like muscles , ligaments and tendons and can have debilitating effects on your body and causes musculoskeletal dysfunction.
Symptoms of postural dysfunction includes both painful symptoms and visible symptoms. Painful symptoms includes pains in neck, shoulder, lower back, arm pain, muscular fatigue, headaches due to build tension in the upper back,neck and shoulders. Visible symptoms from poor posture includes rounded shoulders, hunch back,tilting head forward,bent knees, shoulder blades excessively back, arching of low back,pott belly. There are different contributing factors for poor posture. Lack of education or awareness of correct posture,sedentary lifestyle Occupational demands Joint stiffness ,Muscle weakness Muscle tightness Poor core stability Poor ergonomic work-stations. Physiotherapy treatment plays a very significant role to minimize postural dysfunction symptoms. Treatment for painful symptoms from poor posture includes postural training, taping and use of electrotherapy modalities, corrective exercises and movements to improve flexibility, strength and posture. It may also include advice regarding ergonomic work stations. Poor posture also leads to visual symptoms till now only the painful symptoms were addressed worldwide. But, The overall appearance of a person due to bad posture like protruding stomach pot belly, heavy fat filled glutei and abnormal fat distribution on areas popularly known as love handle double chin and bra fat , arching of low back were not addressed. The concern related to reducing obesity with weight loss products, diets, exercising etc. But it should be understood that not everyone is comfortable joining a gym or exercising especially if they have not worked out before. People with joint pain, chronic back pain muscle stiffness and knee pain find difficulty in loosing weight. Some exercise of their own. Ultimately due to lack of extensive medical knowledge they injure themselves instead of a healthy weight loss. At perfecto physios we aim in eliminating both the painful symptoms and visual symptoms with the most advanced techniques through both electrotherapy and exercise therapy. Body contouring for visual symptoms which were the most unseen symptom of postural dysfunction are treated with the best technology available in the world.You will not only make your body look good and stronger but will also ensure there are no unpleasant side effects. You will gain a new sense of discipline and balance lifestyle and achieve optimal performance. . By correcting both the symptoms you can make yourself pain free with beautiful body. So Let’s come and reshape your future.
Your body has performed one of the toughest task and after pregnancy it is n’t the same Of course not! It’s tough to maintain a healthy self-image even before your body has been kicked and pulled from the inside. It’s easy for new moms to become overwhelmed. All too often, as we try so hard to fit the mold of ‘GOOD PARENT’’ or ”PERFECT MOM’’ it becomes easy to loose our self in the process.
Our physical appearance is usually the first thing to go. But the truth is you are not the best mom unless you are the best YOU! Maintaining your health and style are extremely important, and a beautiful body after baby is an attainable goal. Confidence is one of the greatest gifts you can give your children and you model confidence by first having it yourself. It’s not always easy but you owe it to your family to be at your best, to shine. With a little effort, multitasking moms everywhere can look good and feel fantastic. When you look good you feel good.
Post-partum hormones can cause body and skin changes, but there are several ways to tackle and treat those changes that includes Baby belly, love handles etc. Even with a healthy diet and exercise, some moms cannot minimize the effects of the baby belly. In fact, moms claim the body part they are most concerned with is their flabby stomach, or as they call it, “jelly belly”.
At perfecto physios we have the most advanced device which is non- invasive and specially crafted for these problems.It tightens skin and melts subcutaneous fat. It ensures uniform heating of fat tissue for a more predictable result.It features a fat melting module as well as a skin tightening module each of which passes RF current as well ultrasonic through the area. These create heat to melt fat and tighten collagen. We can tailor therapy by using whatever module is needed. We see reductions of more than an inch from upper arm circumference, in thighs and other areas.
It takes 20 to 30 minutes per area and many patients will want three or more areas treated per session. You dont need to be a dieter, but it’s worth to take care of yourself. So Let’s come and reshape your future.