Trinity Tailbone Pain/Coccydynia Clinic & diagnostics

Spine Fitness

Yoga vs gym  
Any form of regular exercise is a must for a healthy lifestyle. While some people prefer to work out in a gym, others like the calmness of their own house where they can practice yoga or a walk in the park. Each style of exercise has its own pros and cons. Let's take a look at working out in the gym vs yoga and regular walks.

Benefits of yoga and walking over going to gym:

Good for both - the mind and the body
Yoga is a lifestyle and not merely an exercise routine. Thus, it not only builds and tones muscles but also strengthens your lung capacity, digestive system etc. It is also said to increase the ability of the mind to focus and attentiveness.
You could walk on a treadmill in the gym but taking a walk outdoors does more good to your body. Being with nature when you walk outdoors is known to be an effective stress buster and helps you calm your senses. Walking can also help improve your moods and is a form of treatment for depression as well.

Does not need any special equipment
With yoga, there is no need for weights or special shoes. All you need is a flat, firm surface which could be the carpet in your bedroom or your lawn outdoors. The only equipment you need for a walk is a pair of sturdy, comfortable walking shoes. This makes yoga and walking budget friendly as well compared to gym membership costs.

Can be done anywhere
Since yoga does not need any special equipment, it can be practiced anywhere and at any time. Taking a break from sitting at your desk - try doing pranayam. Keep a pair of walking shoes handy and at lunch break take a quick walk around the block - there's nothing to stop you.

Less chances of injuring yourself
Once again, since yoga does not need specialized weights or equipment, there are less chances of injuring yourself. Yoga also does not focus on speed, allowing you to move comfortably - in a way that your body always feels good.
Walking again is an exercise that allows you to work at your own pace and does not make you compete with others. As long as you see where you are going and avoid walking on tarred surfaces, the chances of injuring yourself while walking are also very low.

Long term weight loss  
A reason most gym enthusiasts prefer a strenuous workout to yoga and walking is faster weight loss. These techniques do help lose weight but the process is slow. However, since this weight has been lost gradually, it is more likely to stay off. If you wish to discuss about any specific problem, you can consult a Physiotherapist.

Hip pain is a very common condition that might have a variety of causes. To determine the underlying cause, it is very important to find out the exact spot of the hip pain. Any problem of the hip joint can also result in pain on the groin or the inner portion of the hip. In some cases, conditions in other parts of the body such as the lower back can also result in hip pain, this is known as referred pain.

Symptoms
Based on the underlying condition, pain in the groin, thigh and the buttocks will be the commonly observed symptoms. Pain in the groin or the back can also spread to the hip. Performing any activity can worsen the hip pain, especially if the cause is arthritis. Persistent hip pain may also cause you to develop a limp.

Here are some exercises to relieve hip pain:

1. Bridge: The bridge is one of the best exercises to strengthen the hips and the lower back. You start the procedure by lying on your back and then lifting the hips off the floor. Hold the position till you take in a few breaths and then relax.
2. Cat cow: The cat cow is one of the best exercises to relieve hip and lower back pain. Get down on all fours and then keep a neutral pose. Slowly push your upper back to the ceiling and hold it for two breaths. Next, bend your spine like a cow with the neck and the buttocks pushed upward and hold for another two breaths.
3. Plank: Plank is known as the king of core strengthening exercises and with good reason. Doing a plank activates all the core muscles of the body, including muscles of the shoulder, back and the legs. Start in a push up position and then slowly lower your forearms to the ground and hold the position. Remember to keep your tummy tucked in tight and stretch the legs backward. If you wish to discuss about any specific problem, you can consult a Physiotherapist.

A hand fracture is a condition characterized by broken bones of the hand. The bones in the hand include the bones that are present in the fingers and the wrists. A fracture of the hand tends to occur when you bend or twist your hand in the wrong manner. It may also be caused by injuries related to sports and falls.

Symptoms
Symptoms of swelling and pain are the most common of them all. The range of motion for the affected hand will be reduced as well. The knuckle bone may appear to have been sunken in. Most obviously, it will be difficult in carrying out regular tasks which need the hands.

Therapies
The initial treatment for a hand fracture will be focused on reducing the pain. Pain relieving medications such as ibuprofen will be administered which provides relief from the pain. The next step will be to keep the affected hand immobilized so as not to hamper the recovery process. Once stability is restored, therapeutically relevant exercises are prescribed to help normalize the regular hand movements.

The following exercises are relevant in case of a hand fracture:

1. Wringing a towel: This is an exercise wherein you wring a towel to improve flexibility and strength in the hand. Simply grab a towel and twist it in both directions; imagine wringing water from the towel.
2. Rolls of the wrist: Wrist rolls aim to increase the ROM (range of motion) in your wrists and the hands. Hold the hand steady and rotate your wrists both clockwise and anticlockwise. You can also hold a light weight in your hand to make it more challenging.
3. Prayer stretch: A prayer stretch is another exercise that can help boost your wrist flexibility. You start by positioning the palms together like in a prayer, then hold up the elbows while pushing the hands against each other. You should feel a stretch in your wrists and hands.
4. Grasping: This is a technique wherein you grasp objects to improve your grip strength. Try gripping objects such as tennis ball or stress balls to get your gripping ability up to normal levels. If you wish to discuss about any specific problem, you can consult a Physiotherapist.