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Dorsal Spine Injury Rehabilitation And A Home Workout Routine
 

Dorsal Spine Injury Rehabilitation And A Home Workout Routine

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Dr Mark Howard offers a brief overview of Dorsal Spine injuries and an example workout routine for initial Dorsal Spine rehabilitation and conditioning. ...

Dr Mark Howard offers a brief overview of Dorsal Spine injuries and an example workout routine for initial Dorsal Spine rehabilitation and conditioning.

There are four stages for successfully treating minor injuries (first aid, inflammation treatment, rehabilitation, strength conditioning). A doctor will classify a Dorsal Spine injury (e.g. acute, chronic, mild, moderate or severe) so that they can recommend the most appropriate initial treatment. However, injury recovery does not end with medical care.

It is important to follow up this treatment with rehab workout routines at home and strength conditioning with, for example, a personal trainer to restore muscle balance, strength, flexibility, balance and proprioception. This will significantly improve the chances of a full recovery and reduce the risk of re-injury. If you live in the Costa Blanca and have a Dorsal Spine injury problem contact me for a chat about how I can help you with rehabilitation and conditioning.

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    Dorsal Spine Injury Rehabilitation And A Home Workout Routine Dorsal Spine Injury Rehabilitation And A Home Workout Routine Presentation Transcript

    • Back (Dorsal) Injury Rehabilitation And A Home Workout Routine by Dr. Mark Howard Personal Trainer Costa Blanca work-out-routines.com
    • Injury Rehabilitation • Four stages for successfully treating minor injuries 1. Fast first aid (3 minutes following S.T.O.P) 2. Inflammation treatment (3 days with R.I.C.E.R) 3. Rehabilitation (3 weeks with physio massage and a PT) 4. Strength conditioning (3 months with a PT) • This presentation provides a brief injury overview and an example workout routine for rehabilitation and conditioning
    • Injury Classifications • Acute (e.g. due to an accident) or chronic (e.g. overuse over a period of time) • Mild, moderate or severe • Strains (i.e. tendon injury) and sprains (i.e. ligament injury) from 1st to 3rd degree (most severe with rupture) • A doctor will classify an injury so that they can recommend the most appropriate treatment
    • Back (Dorsal) Anatomy • The dorsal spine includes twelve vertebrae from the last cervical vertebrae to the first lumbar vertebrae, it protects the spinal cord and specific body region nerves radiate from it • The dorsal region back muscles include the extensors; erector spinae, latissimus dorsi, rhomboids and trapezius • The flexors (e.g. abs) and obliques also stabilise the spine, together with the anterior and posterior longitudinal, interspinous and supraspinous ligaments and ligamenta flava • Intervertebral discs separate and cushion each vertebrae
    • Back (Dorsal) Anatomy Vertebra Anterior longitudinal ligaments Intervertebral disc Posterior longitudinal ligaments Articular cartilage Interspinous ligament Supraspinous ligament
    • Back (Dorsal) Injury Examples • Back sprain; stretching/tearing/bruising of vertebrae ligaments caused by spinal torsion or lifting heavy loads leads to back pain and stiffness • Vertebrae stress fracture; caused by overuse of the spine or hyperextension of the spine (e.g. in football) • Back strain; stretching/tearing of back tendons and/or muscles is very common, for example, due to poor lifting form • Slipped (herniated, ruptured, prolapsed) disc; a split in an intervertebral disc allows the jelly like substance to leak out
    • Back (Dorsal) Injury Workout Routine
    • Back (Dorsal) Injury Conclusions • Follow 4 stages; first aid, inflammation treatment, rehabilitation and strength conditioning to avoid re-injury • Actively participate in your recovery e.g. do your own home workout routines and read up about your injury • Seek professional advice and help at ALL stages (i.e. recovery does not end with medical care!) • If you live in the Costa Blanca contact me for a chat about how I can help you with rehabilitation and conditioning (for muscle balance, strength, flexibility, balance, proprioception)
    • Back (Dorsal) Injury Rehabilitation And A Home Workout Routine For more information and rehabilitation advice please visit: work-out-routines.com