Exercises & Stretches « Aches & Joints

The Plank: Strengthening the Core

Posted on April 11, 2011 by Arun Shanbhag

The core is commonly thought of as only your abs, but consists of multiple muscle groups in your abdomen, back and pelvis. Core muscles are engaged during all activities requiring a coordinated movement of the upper and lower body. They generate the force and power required for many activities, while simultaneously playing a foundational role [...]

Filed under: Exercises & Stretches, Fitness, Health, Patient Education | Tagged: core muscles, core strength, Exercises & Stretches, Fitness, Patient Education, Plank | Leave a Comment »

Scapular Exercises for Stronger Shoulders

Posted on March 21, 2009 by Arun Shanbhag

Exercises for Strong and Healthy Shoulders Shoulders permit our arms to move in a wide arc and perform elaborate activities. This mobility is due to superb coordination of muscles and soft tissues around the shoulder and shoulder blades (scapula, SKA-pew-la), and is essential for performing activities in a pain- and injury-free manner. See related article [...]

Filed under: Back, Exercises & Stretches, Health, Shoulder | Tagged: acromion, arthroscopy, back pain, core muscles, core strength, Fitness, rotator cuff, rotator cuff tears, scapula, Scapula Exercises, shoulder exercises, shoulder pain, supraspinatus | 2 Comments »

Yoga for Arthritis

Posted on October 30, 2008 by Arun Shanbhag

This piece accompanies the article Men are from Mars and Women get Arthritis. Yoga can provide immense physical benefits for women with arthritis. For arthritis patients, aerobic exercises, muscle conditioning and increased physical activity can keep you strong and agile, improve heart fitness and reduce your weight. Yoga provides an effective alternative to the traditional [...]

Filed under: Exercises & Stretches, Fitness, Health, Hip, Knee, Yoga | Tagged: Arthritis, Hatha Yoga, Hip arthritis, Iyengar Yoga, Knee arthritis, relaxation, stretches, Women's Health, yoga poses | 3 Comments »

Sprains and Strains

Posted on August 19, 2008 by Arun Shanbhag

Sprains and strains are a result of minor trauma to muscles, ligaments, and/or tendons. These are recognized by pain, immediate swelling in the area, and may be accompanied by discoloration of the site. Difference between Sprains and Strains A sprain is a stretching or tearing injury to one or more ligaments. The severity depends upon [...]

Filed under: Exercises & Stretches, Health, Orthopaedic | Tagged: sprain, strain | 1 Comment »

Stretching Calf Muscles – A Heel Drop

Posted on July 5, 2008 by Arun Shanbhag

The Heel Drop is another great exercise to stretch the calf muscles, the Achilles tendon, as well as the fascia under the heel. You can do this where ever you see a set of stairs. And it only takes a couple of minutes. Look for a set of stairs with railings. Hold on to the [...]

Filed under: Exercises & Stretches, Foot & Ankle, Health, Orthopaedic, Patient Education, Women's Health | Tagged: achilles tendon, achilles tendon stretch, heel pain, heel stretch | 7 Comments »

Foot and Toe Extension

Posted on June 13, 2008 by Arun Shanbhag

For most of the day, our feet are bound within stiff shoes and many of the soft tissues within the feet are infrequently used. This is a simple yet very effective exercise to stretch the heel, the plantar fascia and the toes. If you have heel pain, perform this stretch as you wakeup and place [...]

Filed under: Exercises & Stretches, Foot & Ankle, Orthopaedic, Patient Education | Tagged: heel pain, heel stretch, plantar fasciitis, running, toe stretch | 5 Comments »

Heel and Achilles Tendon Stretch

Posted on May 14, 2008 by Arun Shanbhag

A warm-up exercise to perform before running or participating in sports. This stretches the Achilles tendon as well as calf muscles. If you have heel pain (plantar fasciitis), this stretch may help alleviate the pain. You don’t need to go to a health club or gym to do this exercise, it can be performed while [...]

Filed under: Exercises & Stretches, Fitness, Foot & Ankle, Health, Orthopaedic, Patient Education | Tagged: achilles tendon, achilles tendon stretch, Exercises & Stretches, heel pain, heel stretch, plantar fasciitis, running, stretches | 12 Comments »

Treating Heel Pain or Plantar Fasciitis

Posted on May 13, 2008 by Arun Shanbhag

What you can do to reduce heel pain. Heel Pain Can Be Debilitating: “Getting out of bed each morning was painful,” recalls a patient of her yearlong experience with heel pain. “As I place my foot on the floor, I could feel a sharp pain in my heel and could only shuffle about the room. [...]

Filed under: Exercises & Stretches, Foot & Ankle, Health, Orthopaedic, Patient Education | Tagged: conservative treatment, Exercises & Stretches, heel pain, heel stretch, plantar fasciitis, running, splints, Treatment | 7 Comments »

Knee Exercises: Stationary Lunge

Posted on April 27, 2008 by Arun Shanbhag

Continuing exercises to strengthen the knees. Certified trainer, Janet Livingston from the Clubs at Charles River Park, demonstrates the Stationary Lunge. You can perform this exercise at home or in the office. This exercise is more challenging, so please do it slowly and carefully Stationary Lunge Take a step forward. Make sure that your hips [...]

Filed under: Exercises & Stretches, Health, Knee, Orthopaedic, Patient Education | Tagged: Arthritis, core muscles, core strength, Exercises & Stretches, Knee arthritis, lunges, osteoarthritis, strength, stretches | 6 Comments »

Knee Exercises: Chair Squats

Posted on April 27, 2008 by Arun Shanbhag

If you have arthritis, strengthening surrounding muscles can control movements of the knee, unload the knee joint and reduce pain. Here, Certified Trainer Janet Livingston from the Clubs at Charles River Park, demonstrates an exercise that you can perform at home to strengthen your knees and ultimately move in a pain-free manner. Chair Squats Use [...]

Filed under: Exercises & Stretches, Health, Knee, Orthopaedic, Patient Education | Tagged: Arthritis, core muscles, core strength, Exercises & Stretches, Knee arthritis, osteoarthritis, strength, stretches | 5 Comments »

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