Optimizing Performance | How CB Physiotherapy Helps in Recovering from Sports Injuries? | Blog by CB Physiotherapy, Active Healing for Pain Free Life.

 

In the world of sports, injuries are almost inevitable. Whether you’re a professional athlete or a weekend warrior, pushing your body to its limits increases the risk of strains, sprains, and other injuries. However, what separates the champions from the sidelines is often not just talent or determination, but effective rehabilitation. This is where physiotherapy plays a crucial role, aiding athletes in their journey back to strength and agility. At CB Physiotherapy, the emphasis isn’t just on recovery; it’s about recovering stronger.

Understanding the Importance of Physiotherapy in Sports Injuries

Physiotherapy is a multidisciplinary approach to healthcare aimed at restoring movement and function when someone is affected by injury, illness, or disability. In the realm of sports, physiotherapy becomes indispensable. It’s not just about alleviating pain; it’s about addressing the root cause of the injury and enhancing performance to prevent future setbacks.
At CB Physiotherapy, the philosophy revolves around empowering athletes to take control of their recovery journey. Every step from initial assessment to personalized treatment plans is geared towards optimizing rehabilitation outcomes. The first crucial aspect is understanding each athlete’s unique needs and goals.

At CB Physiotherapy what do we provide?

At CB Physiotherapy, the philosophy revolves around empowering athletes to take control of their recovery journey. Every step from initial assessment to personalized treatment plans is geared towards optimizing rehabilitation outcomes. The first crucial aspect is understanding each athlete’s unique needs and goals.

1: Personalized Care for Optimal Recovery

No two injuries are the same, and neither are the individuals affected by them. CB Physiotherapy recognizes this fundamental truth and tailors treatment plans accordingly. Whether it’s a torn ligament, muscle strain, or overuse injury, the focus is on providing personalized care that addresses the specific challenges faced by the athlete.
The journey begins with a comprehensive assessment, where skilled physiotherapists at CB Physiotherapy evaluate the extent of the injury and identify any underlying issues contributing to it. This assessment serves as the foundation upon which a customized treatment plan is built.

2: Cutting-edge techniques and Modalities

Recovering stronger requires more than just traditional approaches to physiotherapy. At CB Physiotherapy, a wide range of cutting-edge techniques and modalities are employed to expedite recovery and optimize performance. From manual therapy and corrective exercises to innovative technologies, every tool at the disposal of the clinic is utilized to its fullest potential.
One such modality gaining traction in sports rehabilitation is dry needling. This technique involves the insertion of fine needles into trigger points within muscles, releasing tension and promoting healing. Combined with targeted exercises and hands-on therapy, dry needling can significantly accelerate the recovery process.

3: Holistic Approach to Rehabilitation

Recovering from a sports injury isn’t just about healing the body; it’s about nurturing the mind and spirit as well. At CB Physiotherapy, a holistic approach to rehabilitation is embraced, addressing not only the physical aspects of injury but also the mental and emotional challenges that accompany it.
Athletes are supported not just as patients, but as individuals striving to reclaim their passion and livelihood. Education plays a crucial role in this process, empowering athletes with the knowledge they need to understand their bodies better and make informed decisions about their health and performance.

4: Beyond Recovery: Enhancing Performance

While recovering from an injury is undoubtedly the primary goal, CB Physiotherapy goes a step further by focusing on enhancing performance beyond pre-injury levels. Through targeted strength and conditioning programs, biomechanical assessments, and sports-specific training, athletes are equipped with the tools they need to excel in their chosen field.
This proactive approach to rehabilitation ensures that athletes not only return to their sport but do so with a newfound resilience and strength. By addressing weaknesses and imbalances, CB Physiotherapy helps athletes reach new heights and minimize the risk of future injuries.

In the high-stakes world of sports, injuries are an unfortunate reality. However, with the right approach to rehabilitation, athletes can not only recover but emerge stronger and more resilient than before. At CB Physiotherapy, the focus isn’t just on healing the body; it’s about empowering athletes to take control of their recovery journey and reach their full potential.

Through personalized care, cutting-edge techniques, and a holistic approach to rehabilitation, CB Physiotherapy stands at the forefront of sports injury management. By embracing the principles of recovery and performance enhancement, athletes can confidently step back onto the field, knowing they have the support they need to succeed. With CB Physiotherapy, it’s not just about getting back in the game; it’s about winning it.

For inquiries, appointments, or further information related to sports injury recovery and performance optimization, please don’t hesitate to reach out to us at CB Physiotherapy or call us at 011–40846393.

Sports Injury | Choosing the Best Sports Physiotherapy Clinic in South Delhi | Blog by CB Physiotherapy, Active Healing for Pain Free Life.

 The thrill of victory, the agony of defeat…and, unfortunately, the occasional twinge of pain from a sports injury. Whether you’re a weekend warrior or a seasoned athlete, injuries are an inevitable part of pushing your limits on the field, court, or track. In the bustling metropolis of Delhi, where sports culture thrives, finding the best clinic is paramount. CB Physiotherapy stands out as a beacon of innovation and excellence in treating sports-related injuries. CB Physiotherapy has its clinics in South Delhi situated in Safdurjung, Greater Kailash, and Saket, with finely tuned machines dedicated to getting athletes back on their feet, faster and stronger than before. In this blog, we delve into the distinctive features that make CB Physiotherapy a trailblazer in the field of sports physiotherapy in South Delhi.

Understanding Sports Injuries

Sports injuries can range from minor sprains and strains to more severe issues like fractures or torn ligaments. They occur due to various factors, including overuse, improper technique, inadequate warm-up, or sheer bad luck. Common sports injuries include muscle sprains, ligament tears, tendonitis, stress fractures, and dislocations. These injuries not only affect an athlete’s physical health but can also have a profound impact on their mental well-being and career.

The Role of Physiotherapy in Sports Injury Recovery

Physiotherapy plays a pivotal role in the rehabilitation of sports injuries. It involves the use of targeted electrotherapy, exercises, and manual therapy to restore mobility, strength, and function. A skilled sports physiotherapist assesses the injury, develops a customized treatment plan, and guides the athlete through the recovery process. The goal is not only to address the immediate pain and swelling but also to prevent future injuries by improving overall fitness and biomechanics.

Here are some key factors that set CB Physiotherapy apart from the rest:

CB Physiotherapy in South Delhi distinguishes itself from other clinics through a combination of unique features and qualities that contribute to its reputation as a premier destination for sports physiotherapy.

1: Comprehensive Assessment for Sports Injury Diagnosis:
A Comprehensive Assessment for Sports Injury Diagnosis is a structured and systematic tool used by physiotherapists to evaluate and diagnose sports-related injuries. This chart provides a framework for collecting essential information about the patient’s medical history, current complaints, physical condition, and relevant diagnostic findings. By utilizing this comprehensive tool, physiotherapists can conduct a thorough assessment, develop accurate diagnoses, and formulate tailored treatment plans for individuals recovering from sports injuries.

2: Sports-Specific Exercise Prescription: Tailoring Recovery to Athletic Needs:
A cookie-cutter approach doesn’t cut it in sports physiotherapy, and CB Physiotherapy recognizes this. The clinic emphasizes sports-specific exercise prescriptions tailored to the unique demands of an athlete’s chosen discipline. Whether it’s a soccer player recovering from a ligament injury or a cricketer rehabilitating a shoulder strain, the exercise programs at CB are customized for optimal results.

3: Specialized Sports Rehabilitation: Tailoring Recovery to Athletic Demands:
CB Physiotherapy boasts a specialized sports rehabilitation that goes beyond traditional exercise spaces. This dedicated facility is equipped with cutting-edge exercises and rehabilitation equipments, providing athletes with a tailored environment for their recovery. Here, physiotherapists design sport-specific exercises and drills that mimic the demands of an athlete’s chosen sport, facilitating a seamless transition from rehabilitation to optimized performance.

4: Manual Therapy Mastery: A Hands-On Approach to Healing
The art of manual therapy is a forte at CB Physiotherapy. The clinic’s physiotherapists are highly skilled in various manual therapy techniques, including joint mobilization, soft tissue manipulation, and myofascial release. This hands-on approach is crucial in addressing musculoskeletal imbalances, reducing pain, and enhancing overall mobility — vital components in the journey to recovery for any athlete.

5: Advanced Electrotherapy Modalities: Harnessing Technology for Healing
CB Physiotherapy incorporates FDA-approved advanced electrotherapy modalities, such as ultrasound, laser therapy, shockwave therapy, and electrical stimulation. These techniques play a pivotal role in reducing inflammation, promoting tissue healing, and alleviating pain. The integration of technology in the rehabilitation process underscores CB Physiotherapy’s commitment to staying at the forefront of physiotherapy practices.

6: Biomechanical Analysis: Addressing the Root Causes of Injury
CB Physiotherapy takes a proactive stance with biomechanical analysis. By scrutinizing an athlete’s movement patterns, the clinic identifies faulty biomechanics that may contribute to injuries. The insights gained from this analysis enable physiotherapists to develop targeted strategies for correction and injury prevention, ensuring a more robust return to sports activities.

7: Post-Rehabilitation Support: Ensuring a Seamless Return to Play
CB Physiotherapy’s commitment doesn’t end with the completion of a rehabilitation program. The clinic provides post-rehabilitation support, offering maintenance exercises, periodic check-ins, and guidance on transitioning back to full sports activity. This ensures a smooth and sustainable return to play for athletes.

8: Research and Evidence-Based Practices: Staying Ahead of the Curve
CB Physiotherapy is grounded in research and evidence-based practices. The clinic’s commitment to staying abreast of the latest advancements in sports physiotherapy ensures that treatment approaches align with the most current and effective methods in the field.

In the dynamic landscape of sports physiotherapy in South Delhi, CB Physiotherapy emerges as a trailblazer, pioneering a holistic and technologically advanced approach to the treatment of sports-related injuries. From state-of-the-art diagnostic equipment to a specialized rehabilitation gym, manual therapy mastery, and beyond, CB Physiotherapy stands as a testament to the evolution of sports injury rehabilitation. In the realm of sports injury treatment, CB Physiotherapy in South Delhi is more than a clinic; it’s a sanctuary for champions on their journey to excellence.

We hope this blog has been helpful. If you have any questions, please feel free to contact us. For inquiries, appointments, and more information, please contact us at 011–4084–6393.

On-field Sports Injury Management | Immediate Physiotherapy And Rehab Strategies

 In the world of sports, athletes often face the risk of injuries during games, practices, or competitions. Mentioned in this blog are the common sports injuries that vary in type and severity, ranging from minor sprains to more serious fractures and dislocations. In the critical moments following an injury, the role of physiotherapy is paramount. This comprehensive guide discusses various injuries that occur on the field and explains in detail how physiotherapy can help manage them at the time of occurrence.

 Common On-Field Sports Injuries

Sprains and Strains:

Sprains involve the stretching or tearing of ligaments, while strains involve damage to muscles or tendons.

Physiotherapy Management: When a sprain or strain occurs, physiotherapists play a crucial role in immediate management. They assess the extent of the injury, implement the R.I.C.E protocol (Rest, Ice, Compression, Elevation) to reduce swelling and pain, and advise on the use of braces or taping for support. Physiotherapists can also provide guidance on when to start gentle range of motion exercises to prevent stiffness.

Fractures:

Fractures are broken bones that can result from high-impact collisions or falls.

Physiotherapy Management: In cases of fractures, immediate stabilization is crucial to prevent further damage. Physiotherapists may assist in splinting or immobilization. Once the fracture begins to heal, it plays a pivotal role in rehabilitation, focusing on restoring range of motion, muscle strength, and function.
 

Dislocations:

Dislocations occur when the ends of two bones are forced out of their normal positions.

Physiotherapy Management: Immediate on-field care involves reducing the dislocated joint, immobilization, and pain control. Physiotherapy comes into play during rehabilitation, where therapists guide the athlete through exercises and techniques to restore joint stability and prevent re-injury.

Contusions and Bruises:

Contusions are deep tissue bruises that result from blunt force trauma.

Physiotherapy Management: Physiotherapists use gentle mobilization techniques and massage to promote circulation and reduce swelling. They also provide advice on managing pain and may recommend the use of ice or heat packs to alleviate discomfort.

Concussions:

Concussions are traumatic brain injuries resulting from head impacts.

Physiotherapy Management: In cases of suspected concussion, immediate removal from play is essential. Athletes should undergo evaluation by a medical professional. While physiotherapists do not treat the concussion itself, they can assist in the management of post-concussion symptoms. This includes balance and coordination exercises, as well as guidance on when it's safe to return to play.

Abrasions and Cuts: 

Abrasions and cuts are common skin injuries.

Physiotherapy Management: Proper wound care is crucial for abrasions and cuts to prevent infection. Physiotherapists can provide initial first aid and ensure that the wound is cleaned and dressed appropriately.

Muscle Cramps:

Muscle cramps are involuntary contractions of muscles, often caused by dehydration.

Physiotherapy Management: Immediate on-field care for muscle cramps includes stretching and hydration. Physiotherapy can help address the underlying causes, such as muscle imbalances, through rehabilitation and provide strategies for preventing future cramps.

Ligament Injuries (e.g., ACL or MCL tears):

Ligament injuries are common in sports and often result from sudden twists or pivots.

Physiotherapy Management: For immediate management, physiotherapists emphasize immobilization and stabilization, particularly if the injury is severe. After surgery, if required, physiotherapy focuses on post-operative rehabilitation, including exercises to regain strength, balance, and range of motion. This helps athletes return to their sport safely.

Tendon Injuries (e.g., Achilles tendon rupture):

Tendon injuries involve tearing the connective tissue that attaches muscles to bones.

Physiotherapy Management: Immediate management includes immobilization and potential surgery. Post-surgery, physiotherapy is vital for tendon healing and strengthening. Therapists guide athletes through exercises and interventions to promote a full recovery.

Overuse Injuries (e.g., stress fractures, tendinopathies):

Overuse injuries result from repetitive strain on muscles or bones.

Physiotherapy Management: Resting from the aggravating activity is crucial for immediate management. Physiotherapy comes into play during the rehabilitation phase, helping athletes identify contributing factors, such as biomechanical issues, and designing tailored rehabilitation programs. This includes exercises to regain strength and flexibility while preventing re-injury.

Heat-Related Injuries (e.g., heat exhaustion, heat stroke):

Heat-related injuries occur due to excessive heat exposure.

Physiotherapy Management: Immediate on-field care includes cooling and hydration. Physiotherapists provide advice on prevention strategies, such as acclimatization to heat, and monitor athletes during hot weather to ensure their safety.

Soft Tissue Injuries (e.g., contusions, lacerations):

Soft tissue injuries involve damage to muscles, tendons, or ligaments.

Physiotherapy Management: In the case of soft tissue injuries, proper wound care and initial first aid are essential. Physiotherapy may be necessary for rehabilitation, focusing on restoring function and managing scar tissue.

Nerve Injuries (e.g., brachial plexus injury):

Nerve injuries can result from impact or stretching.

Physiotherapy Management: Immediate management involves stabilization, immobilization, and specialist referral. Physiotherapy plays a crucial role in nerve recovery and rehabilitation, helping athletes regain strength and function.

Cardiac Events (e.g., heart attack, arrhythmia):

Cardiac events can occur due to underlying heart conditions or extreme exertion.

Physiotherapy Management: Immediate medical attention and CPR, if needed, are essential. Physiotherapists may assist in cardiac rehabilitation once the athlete is stable, helping them gradually return to physical activity.

In the world of sports, injuries are a part of the game. However, immediate and effective management of these injuries is crucial to minimize further damage and facilitate a swift recovery. Physiotherapy, with its wide range of techniques and expertise, plays a pivotal role in on-field injury management. Whether it's a sprained ankle, a dislocated shoulder, or a muscle strain, physiotherapists are there to provide immediate care, reduce pain and swelling, and guide athletes on their path to recovery. In these critical moments, the role of physiotherapy can make all the difference in an athlete's journey back to the game.

How To Recover From A Running Sports Injury?

 When you're riding high and getting closer to your goal, injury often swoops in, throwing you off balance. We know firsthand the exasperation and fury that well up when you witness your painstakingly crafted physique and fitness fade away bit by bit. It's even harder when you're forced to sit on the sidelines while your team battles on without you. However, there's a silver lining: We've got five essential steps that will help expedite your triumphant return. And the best part? They're straightforward and simple to grasp. 

5 Tips to Recover from Running Injury

1. Take a Break

When you get injured or start noticing a running injury, it's crucial not to push through the pain and continue running. The best thing you can do is take time off right away to prevent the injury from worsening and progressing further. Although it may be challenging to pause your training or interrupt a good running season, a few days of complete rest from the start can help you avoid a longer break in the future. 
Prioritize healing by skipping training and opting for complete rest initially. Give yourself time off your feet and minimize physical activity during those first few days. As your running injury heals over time, you can gradually restart your activities and use different forms of cross-training to regain your fitness. Remember, those initial days of complete rest are vital for a successful recovery.

2. Find Out the Reason for the Injury

Understanding the name of an injury is just the beginning; understanding its cause is what truly matters. While the internet is a valuable resource, it cannot assess you, analyze your biomechanics, or provide insights into why the injury happened. For that, it's time to consult a physiotherapist instead of relying on Dr. Google. Knowing why the injury occurred empowers you to eliminate it, making it a more crucial question than simply identifying the injury itself.

3. Work on Your Needs 

In order to recover from injuries, it's important to find a balance between rest and exercise. The length of rest required and the pace at which you can increase your strength training will depend on the severity of the injury.
Many people are eager to regain their full fitness and often make the mistake of engaging in excessive strength training too soon, which can actually worsen the injury.

It's difficult to provide one-size-fits-all advice for all types of injuries, but here are some general guidelines to consider:
1. Protect the injury for the first 3 to 5 days and follow the RICE method:  rest, ice, compression, and elevation.
2. Keep the injured body part mobile, but be cautious not to push into pain. By gently moving the injured area, without exceeding the threshold of discomfort, you may notice that the discomfort lessens over time.
3. As the injured body part begins to heal, gradually introduce specific exercises to strengthen it. Start with lighter exercises that don't involve heavy weights. For example, if you have a calf strain, you can begin with double leg heel raises, and once the pain subsides, progress to single leg raises.
4. Physio exercises may not be the most exciting, but they are crucial for addressing muscle imbalances that contribute to injuries. Stick to the prescribed physio exercises, even after your symptoms disappear. To gauge progress, remember this rule of thumb: if you perform the exercises once a week, you're merely maintaining your current state; twice a week may yield some improvement; and three times a week indicates an effort to accelerate progress.
5. Prioritize building endurance before increasing the intensity of your workouts. If you experience pain or swelling during or after the exercises, it's likely that you've overdone it. Seeking guidance from an experienced professional in sports injury treatment is highly recommended.

4. Do Cardiovascular

To bounce back quickly from an injury, it's important to maintain your cardiovascular fitness while you recover. By doing so, you'll only have to contend with tired and complaining muscles, rather than dragging around an exhausted heart and lungs when you're ready to return to your sport. To achieve this, individuals can opt for alternative forms of cardiovascular exercise based on the nature of their injury. Here are some options:
1. Swimming: If you're unable to kick, you can use a float between your legs to support yourself in the water.
2. Cycling: A great choice for many types of injuries, cycling allows you to work on your cardiovascular endurance without the impact associated with running.
3. Cross Trainer: Using a cross trainer allows your heart and lungs to benefit from interval sessions and long "runs" while minimizing the impact on your injured leg or other body parts.
4. Arm Cycle: This option is particularly useful if you have an upper-body injury that prevents you from swimming but still allows you to engage in arm movements.

If your injury permits, running might even be an option, especially if it's an upper-body injury that hinders swimming. However, consider the terrain you choose, as it can make a difference. For example, you might be able to cycle on flat ground or a stationary bike without discomfort, but your injury might complain if you cycle on hilly terrain or clip your feet into the pedals.

5. Listen to Your Body

Healing from a running injury can be a frustrating journey, and it's essential to understand that your body holds the key to recovery. Pay close attention to the messages your body sends and embrace the fact that your return to running may not unfold exactly as planned. Flexibility and patience are your allies in this process. Remember, this injury is temporary, and soon enough, you'll be back on track, even stronger than before. Monitoring your vital signs is crucial throughout this healing phase, ensuring you're progressing in a safe and healthy manner.

                                                                                                                                                                         

Spring Into Action | Effective Strategies For Preventing Common Spring Injuries With Physiotherapy

Spring is a season that brings new life and energy after a long and dreary winter. But as the weather warms up, people tend to get more active and engage in outdoor activities. Unfortunately, this increase in physical activity can also lead to an increase in injuries. Common spring injuries include strains, sprains, and overuse injuries. Fortunately, physiotherapy can help prevent these injuries and keep you active and healthy throughout the season. In this blog, we have discussed the various injuries that commonly occur during the spring season and how physiotherapy can help to prevent them from occurring.

Sprains and Strains

Sprains and strains are common injuries that occur when the ligaments, tendons, or muscles are overstretched or torn. These injuries can result from sudden movements, falls, or repetitive activities. To avoid sprains and strains, it is important to properly warm up before engaging in physical activity. A physiotherapist can help you design a customized warm-up routine that will stretch and prepare your muscles for the activity ahead. Additionally, it is important to wear appropriate footwear and protective gear to minimize the risk of injury.

Overuse injuries

Overuse injuries occur when a particular part of the body is subjected to repetitive stress over a prolonged period of time. Common overuse injuries include tendinitis, bursitis, and stress fractures. These injuries can occur in any part of the body, but they are particularly common in the shoulders, elbows, wrists, and knees.

To prevent overuse injuries, it is important to gradually increase the intensity and duration of your physical activity. A physiotherapist can help you develop a training plan that is appropriate for your fitness level and goals. Additionally, regular rest and recovery periods can help prevent overuse injuries by giving your body time to heal and regenerate.

Plantar Fasciitis

Plantar Fasciitis is a common foot injury that occurs when the plantar fascia, a thick band of tissue that runs along the bottom of the foot, becomes inflamed. This can result from overuse, improper footwear, or poor biomechanics.

To avoid plantar fasciitis, it is important to wear shoes that provide adequate support and cushioning for your feet. A physiotherapist can also help you strengthen your feet and ankles to improve your biomechanics and reduce the risk of injury.

Tennis Elbow

Tennis elbow is a common injury that occurs when the tendons that attach to the lateral epicondyle of the elbow become inflamed. This can result from repetitive wrists and arm motions such as those involved in tennis or other racquet sports.

To avoid tennis elbow, it is important to use proper technique and form when engaging in sports involving repetitive wrist and arm motions. A physiotherapist can help you design an exercise program that will strengthen your forearm muscles and reduce the risk of injury.

Shin Splints

Shin splints are a common injury that occurs when the muscles, tendons, or bone tissue in the shin become inflamed. This can result from overuse, improper footwear, or poor biomechanics.

To avoid shin splints, it is important to gradually increase the intensity and duration of your physical activity to avoid overuse injuries. A physiotherapist can also help you design an exercise program that will strengthen your leg muscles and improve your biomechanics to reduce the risk of injury.

Lower Back Pain

Lower back pain is a common injury that can result from poor posture, muscle imbalances, or overuse. This can be exacerbated by physical activity, especially if it involves bending or twisting motions.

To avoid lower back pain, it is important to maintain good posture and engage in exercises that strengthen your core muscles. A physiotherapist can help you design an exercise program that will target your specific needs and reduce the risk of injury.

Spring is a wonderful time of year to get outside and engage in physical activity. However, it is important to take steps to prevent common injuries such as strains, sprains, and overuse injuries. By taking these steps, you can enjoy a healthy and active spring season without the risk of injury. Physiotherapy can help you avoid common spring injuries by designing a customized exercise program that targets your specific needs and reduces the risk of injury. Additionally, a physiotherapist can help you improve your biomechanics and provide guidance on proper technique and form to reduce the risk of injury.


This article was first published at CB Physiotherapy

Top 10 Core-Strengthening Exercises for Athletes

Whether you are playing in the field or doing some workouts, your body requires equilibrium and stability. Stability is provided by the strong core muscles which ultimately help to stabilize the body, support the spine, and enhance overall fitness. The core muscles are also important for athletes, such as runners, because weak core muscles can lead to less endurance thus leading to injuries. Core stability is an important part of treatment for recovering from a back injury. It can be achieved by doing strengthening exercises prescribed by the physiotherapist. The physiotherapist can help in the recovery process or recommends a prevention program that improves the core stability and produces effective movement. In this blog, we will discuss the core stability and the exercises which can be done to strengthen these muscles.

 

Core Stability

The core is a group of muscles that move, rotate, and stabilize the spine. Core muscles help to withstand buckling from compressive forces and help to prevent shear and spin at each level of the vertebrae and pelvis. Core exercises strengthen the core muscles, abdominal muscles, and pelvic muscles. The response of these stabilizers depends upon the active system, passive system, and body control. These altogether contribute to spinal stability.

 

Active System

An active system is a group of small muscles that contribute to the development of spine control. Erector spinae, rectus abdominis, internal and external obliques, transverse abdominis, and multifidus are the core muscles that control the stiffness and position of spinal segments with one another. These muscles work during the movement to maintain balance. Dysfunction occurs when these muscles are inhibited causing decreased strength, endurance, and increased movement of spinal segments.

 

Passive System

The passive system includes ligaments, intervertebral discs, and skeletal structures that limit the movement of the spine. If the passive system is injured then the other components should be strengthened.

 

Control System

The Control system includes the nervous system. The nervous system controls and moves the spine and also maintains stability and plans the responses.

 

Exercises to Strengthen the core muscles:

Core-strengthening exercises can be performed on a carpeted floor or mat. Start each exercise by deep breathing.

 

Bridging:

·    Lie on the back. Place the feet on the floor at hip-width apart and bend the knees. Place the hands at the sides with palms down.

·    Tighten the core and glutes.

·    Raise the hips to knee level and in line with the shoulders.

·    Hold this position for 10–30 seconds.

 

Crunches:

·    Lie on the back. Place the feet on the floor at hip-width apart and bend the knees. Keep the head and spine in one line. Cross the arms across the chest.

·    Tighten the core and relax both the neck and shoulders. Tuck in the chin and lift the upper back, keeping the lower back and feet on the floor.

·    Slowly lower the upper back and return to the starting position.

·    Repeat 8–12 times.

 

Plank:

·    Place hands below the shoulders and knees below the hips taking the bodyweight on hands and knees.

·    Straighten the legs behind, keeping the feet hip-width apart, and tighten the core.

·    Hold this position for 10–30 seconds.

 

Side plank with rotation:

·    Lie on the right side with the right forearm below the shoulder. With the legs extended put the left foot on top of the right foot and then tighten the core.

·    Form a straight line with the body. Raise the left arm straight up.

·    Rotate the torso toward the floor and bring the left arm under the body.

·    Rotate the torso and straighten the left arm to return to the starting position.

·    Repeat 8–12 times.

·    Repeat on the other side.

 

Bicycle crunch:

·    Lie on the back. Place the feet on the floor at hip-width apart and bend the knees. Keep the head and spine in one line. Place the hands behind the head with elbows pointing out to the sides.

·    Tighten the core muscles, moving the shoulders back and down. Bend the right knee toward the chest and extend the left leg.

·    Lift the left shoulder and upper back, bringing the left elbow toward the right knee.

·    Continue alternately with elbows and knees, repeat 8–12 times.

 

Dead bug: 

·    Lie on the back and push the stomach into the floor to close the gap under the back

·    Push the stomach into the floor to close the gap under the back.

·    Extend one arm and leg out of the body.

·    Bring the arm and leg back to the middle and repeat on the other side.

 

Flutter kicks:

·    Lie on the back extend the legs, toes pointed, and hands under the glutes to support the lower back.

·    Lift both legs from the floor a few inches high and alternately kick the legs up and down.

 

Russian twists:

·    Sit on the floor with bent knees.

·    Hold the arms extended in front of the chest with palms down. Lean back so that the torso is at a 45-degree angle with the floor.

·    Twist to the right as far as you can, then reverse the movement, and then twist to the left.

 

Hollow body hold:

·    Start by lying flat on the back and then gently lift the legs off the floor while elevating the upper back and shoulders, hollowing the body out.

·    Hold for approx 20 to 30 seconds.

 

Hollow body hang:

·    Hang from a bar with gravity working against the legs and the core muscles are in a slightly different position.

·    Hanging from a bar with the shoulders overhead promotes stability and mobility for both shoulder and core muscles.

 

Core strengthening helps to maintain a proper posture and a healthy spine, therefore makes it easier for an individual to perform the daily activities thus providing an overall sense of well-being.