Posture

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Posture

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Posture

  1. 1. OSTEOPOROSIS Stop the Crumble Jill Twordik BMR.PT West Fit Physiotherapy and Sports Injury Clinic
  2. 2. Physiotherapy and OP <ul><li>Education </li></ul><ul><li>Exercise </li></ul><ul><ul><li>Primary Prevention </li></ul></ul><ul><ul><li>Retard bone loss – doesn’t build bone </li></ul></ul><ul><ul><li>Improve Muscle strength and balance </li></ul></ul><ul><ul><li>Teach fall prevention strategies </li></ul></ul><ul><ul><li>Reduce the effects of being immobile </li></ul></ul><ul><ul><li>Help gain support and assist of other health professionals </li></ul></ul>
  3. 3. PT and OP <ul><li>Physical Activity: (public health agency of Canada) </li></ul><ul><li>60% of older adults are inactive </li></ul><ul><li>decreases bone and muscle strength </li></ul><ul><li>decreases fitness levels of the heart and lungs </li></ul><ul><li>Help maintain coordination and balance </li></ul><ul><li>Promotes release of endorphins (PK’s) </li></ul>
  4. 4. Where do you fit in? <ul><li>20-40 years </li></ul><ul><li>Prevention </li></ul><ul><li>Lifestyle Changes </li></ul><ul><li>Build bone mass </li></ul><ul><li>40-60 years </li></ul><ul><li>Minimize bone loss </li></ul><ul><li>Maintain Coordination and Balance </li></ul><ul><li>Maintain Strength for Daily Tasks </li></ul><ul><li>Over 60 </li></ul><ul><li>Reduce risk of falls </li></ul><ul><li>Improve posture, flexibility, coordination </li></ul><ul><li>Improve strength </li></ul>
  5. 5. Pt and OP <ul><li>Weight Bearing Exercise </li></ul><ul><li>Resistance Exercise </li></ul><ul><li>Posture Correction </li></ul><ul><li>Flexibility </li></ul><ul><li>Specific Treatment </li></ul><ul><li>Back Education and Ergonomics </li></ul>
  6. 6. Weight Bearing Exercise The FITT Program - Cardio <ul><li>Frequency – 3-5 days a week </li></ul><ul><li>Intensity – 70-80% of heart rate </li></ul><ul><li>Time – 30-45 min </li></ul><ul><li>Type – Large muscle activities </li></ul><ul><ul><li>Weight Bearing vs. Non-WB’g </li></ul></ul>
  7. 7. What do I do for Cardio? <ul><li>Walk (most recommended) </li></ul><ul><li>Dance </li></ul><ul><li>Yoga </li></ul><ul><li>Tai-Chi </li></ul>
  8. 8. Resistance Training <ul><li>4 Components: </li></ul><ul><li>Compression </li></ul><ul><li>Tension </li></ul><ul><li>Bending </li></ul><ul><li>Torsion </li></ul>
  9. 9. FITT – Resistance <ul><li>Frequency – 2-3 d/wk </li></ul><ul><li>Intensity – 12-30 reps, 8-10 exercises </li></ul><ul><li>Time – 20 min (+warm-up/cool-down) </li></ul><ul><li>Type </li></ul><ul><ul><li>Body weight </li></ul></ul><ul><ul><li>Tubing </li></ul></ul><ul><ul><li>Dumbbells </li></ul></ul>
  10. 10. Posture <ul><li>Not all exercises can be painfree </li></ul><ul><li>Important to prevent further change </li></ul><ul><li>Flexibility – key for good posture </li></ul>
  11. 11. Posture <ul><li>Position in which the body can work most effectively </li></ul><ul><ul><li>4 normal curves </li></ul></ul><ul><li>Bad Posture </li></ul><ul><ul><li>Head Forward </li></ul></ul><ul><ul><li>Causes Compression Fractures </li></ul></ul>
  12. 12. Spinal Anatomy <ul><li>spine is made up of 33 bones – vertebrae </li></ul><ul><ul><li>7 in the neck </li></ul></ul><ul><ul><li>12 in the mid back </li></ul></ul><ul><ul><li>5 in the lower back </li></ul></ul><ul><ul><li>9 are fused to make up the tailbone </li></ul></ul><ul><li>in between each there is a disc </li></ul><ul><ul><li>shock absorber </li></ul></ul>
  13. 13. Compression Fractures <ul><li>bone break that happens in the vertebrae of the spine </li></ul><ul><li>weight of the upper body exceeds the ability of the bone </li></ul><ul><li>bone tissue collapses into itself (volume decreases) </li></ul><ul><li>most often occur in the thoracolumbar region (TL junction) </li></ul><ul><li>occurs in OP as a result of loss of bone density </li></ul>
  14. 14. Compression Fracture <ul><li>Causes: </li></ul><ul><li>-trauma vs. little trauma </li></ul><ul><li>-stepping out of the bathtub </li></ul><ul><li>-sneeze </li></ul><ul><li>-lifting a small object </li></ul><ul><li>-falling, slipping </li></ul>
  15. 15. Compression Fractures <ul><li>Symptoms </li></ul><ul><li>-sudden onset of back pain </li></ul><ul><li>-decreased motion </li></ul><ul><li>-weakness in legs / numbness / tingling </li></ul><ul><li>-decreased height </li></ul><ul><li>-symptoms are worse with walking, better lying down </li></ul><ul><li>-multiple # result in Kyphosis (forward hump) </li></ul>
  16. 16. Compression Fractures <ul><li>affect 25% of post-menopausal women in the States </li></ul><ul><li>result in acute and chronic pain </li></ul><ul><li>decreased quality of life </li></ul>
  17. 18. Posture Exercises <ul><li>Chest Muscles </li></ul><ul><ul><li>Pec in corner, Cylinder, towel </li></ul></ul><ul><li>Front Thigh </li></ul><ul><ul><li>Sidely quads </li></ul></ul><ul><li>Neck </li></ul><ul><ul><li>Chin tuck </li></ul></ul><ul><li>Front Hip </li></ul><ul><ul><li>Hip flexor </li></ul></ul>
  18. 19. Posture Strengthening <ul><li>Abdominals </li></ul><ul><ul><li>Deadbugs </li></ul></ul><ul><ul><li>No complete sit-ups </li></ul></ul><ul><li>Midback </li></ul><ul><ul><li>Prone extension </li></ul></ul><ul><ul><li>Rowing </li></ul></ul>
  19. 20. Cautions <ul><li>Consult physician or physiotherapist if in doubt </li></ul><ul><li>Avoid trunk flexion </li></ul><ul><li>Don’t hold your breath </li></ul><ul><li>Warm-up prior to strength exercises </li></ul><ul><li>Start slowly </li></ul>

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