PHYSIOTHERAPY FOR YOU

According to the Surgeon General's Report on Physical Activity and Health, regular, moderate physical activity is beneficial in decreasing fatigue, strengthening muscles and bones, increasing flexibility and stamina, and improving an overall sense of well-being.

Exercise helps to:
- Keep joints moving
- Strengthen muscles around the joints
- Strengthen and maintain bone and cartilage tissue
- Improve overall ability to do everyday activities
- Improve health and fitness by:
# increasing energy level
# improving sleep
# assisting weight control
# improving overall cardiovascular condition
# decreasing depression
# improving self-esteem and emotional health

Lack of exercise contributes to:
- Smaller and weaker muscles
- Brittle bones
- Pain
- Disfigured joints that stay in one position for so long that the ability to straighten them may be lost
- Loss of mobility in joints that may become locked in a position if they are not routinely worked

What type of exercise programs should an arthritis sufferer use?
A balanced exercise program is best. It should include a combination of the three main types of exercise:
# Range-of-Motion Exercises: These are basic stretching exercises to keep joints supple and mobile by moving them in their "range-of-motion" the normal distance joints can move in certain directions.
# Strengthening Exercises: These are beneficial because they help maintain or increase muscle strength. Common ones include isometric exercises (tightening muscles without moving joints) and isotonic exercises (moving joints without strengthening muscles).
# Endurance Exercises: These are beneficial because they strengthen the heart, while making the lungs more efficient and improving stamina. They also help improve sleep, weight loss and your mood. Examples are walking, cycling and swimming.

**Before you begin an exercise program, you should consult a physician or a physical therapist, especially if you have not exercised in a while, have had any surgical procedures, or are over age 40.

Here's how to take the pain out of computer work (at least some of it!).

Tension releasing exercises

Neck -
Slowly tilt head as far to the left as possible, then to the right...repeat 3 times.
Slowly tilt head forward until the chin rests on the chest...hold for 5 seconds...repeat 3 times. Slowly tilt head as far back as possible...hold for 5 seconds...repeat 3 times.
Slowly turn head as far left as possible...then forward, then to the right...repeat 3 times.

Shoulders -
Roll shoulders forward in a circle, the bigger the circle, the better the result...do 5 rotations...then do 5 backward rotations.
Extend both arms out wide, slowly stretch them toward your back, squeezing the shoulder blades together...then slowly bring your arms forward and touch the back of your hands together in front of you...repeat 3 times.

Back -
Sit upright, place both hands behind your head, slowly stretch your torso backwards and hold for three counts...then bend all the way forwards stretching your arms toward the floor in front of you...repeat three times.
Sit upright, rotate your pelvis forward and hold for 5 counts, then rotate the pelvis backwards, pressing against your chair and hold for 5 counts.
While seated, grab your left shin with both hands and slowly pull your leg to the body and hold for 5 counts...repeat 3 times then repeat with right leg.

Legs and Feet -
Slowly rotate your left ankle 3 times to the left, then 3 times to the right...repeat with right ankle.
Slowly stretch your left foot upwards as far as possible...hold for 3 counts...then downwards for 3 counts...repeat 3 times...then repeat with right foot.

Elbows -
Place your elbows at your sides, with your forearms out in front of you with your palms up...without moving your elbows, bring your hands up to your shoulders...then slowly down again until forearms are extended...repeat 5 times...then repeat with palms down.

Wrists -
Stretch your arms out in front of you, parallel to the floor; bend your hands backwards at the wrist slowly as far as possible and hold...repeat 5 times...then 5 times downwards.

Fingers and Wrists -
Make tight fists with your hands, slowly open and stretch the hand as wide as you can and hold for 3 counts...repeat 3 times.
Grip object (tennis ball, arm of your chair, desk edge, etc.) tightly...then relax...repeat 3 times.
Give hands a good "shake" after exercises and periodically while working them hard.
Place right thumb in left hand and use middle finger to massage the spots behind and between the knuckles on the left hand...(3 places for 4 fingers)...then use right thumb to massage the base of the left thumb...switch hands and repeat.
Massage each finger slowly working from the knuckle towards the fingertip.

Almost everyone works with a computer these days.
I’ll bet you’re sitting in front on one now!!
An awkward posture while keyboarding, poorly positioned equipment, or just sitting in the same position for hours can cause eyestrain, pain and injury to your wrists, hands, arms, back and neck.Occupational Safety and Health Administration surveys show that each year more than 600,000 workers take disability leave as a result of the various repetitive strain injuries that happen in offices. Injuries range from minor strains to more serious, which require operations.

Here's how to take the pain out of computer work (at least some of it!).

* The Mouse - Avoid this trap! The mouse should be located adjacent to and at the same level as the keyboard. Stretching your arm to operate the mouse can lead to muscle strain. Keep your elbow close to your body when manipulating the mouse. Also use a soft touch, don't death grip the mouse. Think of it as alive and hold it lightly rather than gripping or squeezing.

* Screen Star - The height of the VDT should be adjusted so that the top of the screen is level with or slightly below your eye level (sit up straight!). You can set the VDT on a telephone book or adjust your chair. Keep your eyes about 18-26" from screen to avoid eyestrain.

* Sit on it - Adjust your chair seat height so that there is a straight line from your elbows to the keyboard and mouse. Your arms should fall comfortably straight down at your sides with your elbows bent comfortably at 90 degrees, and with your forearms horizontal and your wrists perfectly straight when you use the mouse and keyboard.
It's important to make sure you don't need to bend your wrists to reach the keys. Your wrists should be straight, not angled up, or down or to the side. This is called a neutral position, where the forearms, wrists and hands are in a straight line.
If your wrists are flexed or extended, the nerves, muscles and tendons that support your wrist and hands become tense and strained. A wrist-rest may be helpful in reminding you to keep those wrists straight.
Most chairs are adjustable now, but you may have to be a chair engineer to figure them out. Look for instructions and fiddle with the controls until you find out what they adjust.
Your hips and knees should be bent at a 90-degree angle