Pain In Left Shoulder Elbow And Wrist

Dr. Julie Mercy J DavidErasmus Mundus Master in Adapted Physical Activity, MPT, BPTh/BPTPhysiotherapist

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It looks like cervical pain that's the reason you have pain in the shoulder and along side until wrist. You need to take rest and you need to consult physiotherapist you need to do intermittent cervical traction and also inferential therapy treatment which will help you to get subsided with pain. Neck pain cervical spondylosis– chronic condition with radiating pain this is cervical pain (neck pain) and that's the reason the pain radiates until the shoulder blades. If you keep ice that would help and along side you can do hot water fermentation. You shall use cervical collar which would help you to reduce the radiating pain ie. Due to the nerve compression. You have to go for traction and also you can do ift. Please consult the near bytherapist for quick relief. Use collar will definitely be helpful for him to maintain the good posture. And also cervical pillow can be used which might make you to have better posture of the shoulder neck and arm. Neck tilt: from the sitting position, tilt your head down so your chin touches your chest. Hold this position for 5 second s. Return to the starting position and repeat. Do this five times. Side-to-side neck tilt. From the same starting position, tilt you neck toward one shoulder, leading with your ear. Hold for 5 seconds and then return to the starting position. Do this five times on each side. Neck turn. Look straight ahead, then turn your head to one side, keeping your chin at the same level. Do this five times on each side. Neck stretch. Holding the rest of your body straight, push your chin forward, stretching your throat. Hold for 5 seconds. From the same starting position, push your chin backward and hold for 5 seconds. Do the forward and backward stretch five times each. If any of these exercises cause severe pain or weakness in your hands or arms, stop right away and talk with your doctor. We suggest you to wear cervical collar which will help you to improve the cervical angle and also it definitely helps you to improve the neck posture due to which your neck pain is triggered more. The importance of wearing cervical collar is to give good stability to the neck and also it definitely prevents you to have excess neck movements which makes the condition worse. If you wear cervical collar you cannot turn your neck as you like which itself will help you to have better functioning of the cervical spine. This cervical soft collar what we are suggesting for you is available at our clinic. If you want you can buy from us, if you are far away from chennai we can send you by courier. The reason why we are conveying you to buy from us is we can demonstrate over the videocall (using whatsapp) and also we can monitor you throughout when to wear it and how long to wear it. And also if you find any difficulty wearing the brace you can also revert back to us for few more suggestions and we can propose you good solution how to go about it. Pushups this one may seem basic, but there’s no denying that pushups are one of the best ways to strengthen the pectoral muscles. These can be done on the knees or toes. If you’re not ready for full pushups, start with your hands resting on a solid surface higher than your feet — like a very sturdy coffee table or the edge of a couch, cushions removed, that’s pressed up against a wall — and start on the toes. Having your hands higher than your feet and your body at an angle can be a good way to start a pushup regimen. As you get stronger, you can begin to lower the angle of your body. This will help you transition to full pushups more easily than going from knees to toes. A full plank engages the muscles differently, even at an angle. When doing pushups, aim for 2 sets of 10 reps per day. 1.start in plank position with your hands under your shoulders and your core engaged. 2.as you lower, inhale. 3.as you engage your muscles to push yourself up, exhale. Keep your elbows hugging in close to your body. Keep your focus on slowly breathing as you do these, and on engaging the pectorals while keeping the core tight. Don’t just crank these out to get them done — this can compromise your form and do more harm than good. If the movement is really tough, break the sets into three or five to start, or find a higher point to begin after a week of exercise. If necessary, you can even stand and do pushups pushing against a wall. Chest fly for this exercise, you’ll need a bench or exercise ball as well as some dumbbells. If you don’t have weights, you can always use the old standby: a soup can in each hand. Just keep in mind that dumbbells are easier to hold and you can get more out of using them, as even 5-pound weights are heavier than your heaviest canned goods. 1.lie with your upper and middle back on a bench or ball, with your legs at a 90-degree angle. Hold a weight in each hand and extend your arms to the sky, elbows slightly bent. 2.as you inhale, lower your arms out wide, until your elbows are at shoulder height. 3.as you exhale, raise your hands until they meet above your chest again. 4.do 2 sets of 10. If that feels pretty easy, up it to 2 sets of 15 or increase the weight you’re using. Dumbbell row strengthening your back muscles is an important component of treating pectusexcavatum. The dumbbell row targets your lat muscles. The way it’s described below also strengthens your core, another important component of treating the condition. You’ll need some dumbbells to complete this move — err on the lighter side if you’ve never done a row before. 1.hold one dumbbell in each hand with your arms extended. Hinge at the hips until your upper body reaches a 45-degree angle. 2.keeping your neck in line with your spine and your gaze straight down, pull your elbows straight back and squeeze between your shoulder blades. 3.extend your arms back to the starting position. Complete 2 sets of 10. Dumbbell rear delt fly another move to strengthen your back, a dumbbell rear delt fly also focuses on the lats, as well as the rhomboids and the traps. Choose a light pair of dumbbells to complete this move and ensure that you’re pinching your shoulder blades together at the top to get the most out of it. 1.hold one dumbbell in each hand with your arms extended. Hinge at the hips until your upper body reaches a 45-degree angle and bring the dumbbells together. 2.keeping your spine and neck neutral, inhale and push the dumbbells out and up to the side until your arms are parallel to the floor. 3.exhale and return to the start in a slow and controlled motion. Complete 2 sets of 10. Exercise is a key component to treating pectusexcavatum. By strengthening your chest, back, and core muscles and stretching your chest cavity, you can combat the condition’s effects. Aim to complete these exercises several times a week to maximize results. Anterior pelvic tilt 1.lie on the back with the knees bent and feet flat on the floor, hip-width apart. 2.squeeze the buttocks and tilt the pelvis upward. 3.the back should feel as though it is flattening to the ground. 4.return to normal pelvis position. 5.repeat 10–12 times. 

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Dr. Julie Mercy J DavidErasmus Mundus Master in Adapted Physical Activity, MPT, BPTh/BPTPhysiotherapist

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The pain may be due to sciatic nerve compression this simple stretch helps relieve sciatica pain by loosening your gluteal and piriformis muscles, which can become inflamed and press against the sciatic nerve. 1.lie on your back with your legs extended and your feet flexed upward. 2.bend your right leg and clasp your hands around the knee. 3.gently pull your right leg ac 4.5.6.7.ross your body toward your left shoulder. Hold it there for 30 seconds. Remember to pull your knee only as far as it will comfortably go. You should feel a relieving stretch in your muscle, not pain. 8.push your knee so your leg returns to its starting position. 9.repeat for a total of 3 reps, and then switch legs. 5.sitting spinal stretch sciatica pain is triggered when vertebrae in the spine compress. This stretch helps create space in the spine to relieve pressure on the sciatic nerve. 1.sit on the ground with your legs extended straight out with your feet flexed upward. 2.bend your right knee and place your foot flat on the floor on the outside of your opposite knee. 3.place your left elbow on the outside of your right knee to help you gently turn your body toward the right. 4.hold for 30 seconds and repeat three times, then switch sides. 6. Standing hamstring stretch this stretch can help ease pain and tightness in the hamstring caused by sciatica. 1.place your right foot on an elevated surface at or below your hip level. This could be a chair, ottoman, or step on a staircase. Flex your foot so your toes and leg are straight. If your knee tends to hyperextend, keep a slight bend in it. 2.bend your body forward slightly toward your foot. The further you go, the deeper the stretch. Do not push so far that you feel pain. 3.release the hip of your raised leg downward as opposed to lifting it up. If you need help easing your hip down, loop a yoga strap or long exercise band over your right thigh and under your left foot. 4.hold for at least 30 seconds, and then repeat on the other sideif you have low back pain and sciatica you can undergo intermittent pelvic traction where in your half of your body weight will be added in the electronic traction so that that would help you to reduce the pain, along with interferential therapy stimulations which would help you to get relieved from the radiating pain. Apply ice for the pain to get subsided immediately. If you cannot go immediately for the physiotherapy treatment. Ice can be kept in the low back where you have back pain. It is suggestible to wear lumbo sacral belt which would help you to build the abdominal muscle tone which itself would make you feel better. You can also wear mcr chappals which would help you to have less weight falling in the painful back. U have to take vitamin d rich foods. Likemilk, cheese, yogurt, brocoli, spinach. U need calcium consumption for increase the bone density. Lackof bone and bones crush inside the body vitamin d intake via supplements or exposure to low levels of sunlight. Vitamin d is used to absorb calcium in the bone and regulate calcium in the blood.this might be due to low calcium or vitamin d which has more impact on the bone density and also it makes one to feel that there is lack of bone strength or in a way the bones are brittle and almost breaking and they feel it is crushed in a way there are many bones breaking at the same time. You have to take vitamin d rich foods. Likemilk, cheese, yogurt, brocoli, spinach. U need calcium consumption for increase the bone density. 

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Dr. Julie Mercy J DavidErasmus Mundus Master in Adapted Physical Activity, MPT, BPTh/BPTPhysiotherapist

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Kindly do these exercises standing extension how it helps – this standing extension helps reverse what you do on a daily basis (hunching)… since most bulging discs and herniated discs are caused by poor posture and repeated flexion of the spine (esp bending fwd in bad posture), this stretch helps push the disc back to neutral position. How to do it – begin this exercise by standing up with good posture. Now take both hands and place them on both sides of your lower back. Now with the help of your hands push your pelvis forward and extend your spine back. Follow the extension with your neck so that you end up facing the ceiling. – start with 10 repetitions and do 2-3 sets. – this one is particularly great to do when you need a break from sitting at your desk. ** this should not cause any pain. If you feel pain during it is not a good one for you. In that case, stop and try some of the other exercises below instead. 3. Half cobra pose (prone lumbar extension) how it helps – the half cobra stretch helps to push the disc material back towards the center of the inter-vertebral disc to allow for improved healing. The goal of repeated lower back extension is the “centralization of symptoms”, which basically means pain that travels down the affected leg to the foot should come back up closer to the low back – which will in turn alleviate the pain. How to do it – begin this exercise by lying on your stomach (prone position) and slowly prop yourself up on your elbows while keeping your hips in contact with the floor. – hold the prop-up position for 10-15 seconds before returning to the prone position (lying face down). – gradually increase to holding the end position for 30 seconds. Aim for 10 repetitions of this stretch. ** initially, you may not be able to tolerate this position very well, so make sure you start slowly and carefully. If there’s any pain, try a different exercise instead. 4. Full cobra pose (advanced extension) how it helps – this stretch is based on the same principle as the half cobra pose above. This advanced extension helps to push disc material back towards the center of the intervertebral disc, with the goal of alleviating pain symptoms. How to do it – once you’ve mastered the half cobra pose, you can increase the difficulty by moving to the advanced version of this stretch. Begin this exercise by lying on your stomach in the prone position (lying facing down) and slowly press up on your hands while keeping your pelvis in contact with the floor and lower back relaxed. – hold the prop-up position for 10 seconds. Aim for 10 repetitions of this stretch. – eventually try to hold this pose for longer if it feels good (20-30 seconds). ** if you feel pain during this exercise, it is not a good one for you. In that case, stop and try some of the other exercises instead. 5. Cat-cow how it helps – this is one of the most popular herniated disc exercises. By combining two yoga poses, the cat-cow stretch can help to relieve pressure on the herniated disc by opening the intervertebral disc space. It also improves mobility of the spine, which may help to relieve disc herniation pain and speed recovery. How to do it – begin this stretch on your hands and knees. Inhale and let your stomach “drop” towards the floor as you look up towards the ceiling. – follow this by exhaling and slowly rounding your spine while pressing into the floor with your hands and slightly curving your neck to look at your feet. – aim for 10 repetitions of this stretch and do 2-3 sets. How it helps – this exercise will help strengthen and stabilize your lower back and deep spine muscles. This will help you to maintain a good posture and avoid future episodes of herniated discs. How to do it: – begin on your hands and knees with your hands positioned under your shoulders and knees positioned under your hips. – raise your left arm and reach it forwards until it is aligned with your torso; at the same time, kick your right leg backwards until is it aligned with your torso. – hold this position for 2-3 seconds before slowly returning to the starting position. – repeat with your right arm and left leg. – alternate sides for 10 repetitions and do 2-3 sets. ** ensure that your head, neck, and back maintain a neutral alignment to minimize stress on your neck. Plank: how it helps – just like the bird dog, this “core” exercise will help bring your pelvis into right position by strengthening the deep spinal muscles and glutes (butt muscles). How to do it – begin lying on your stomach with your forearms against the mat. – engage your core and lift your body so that you are resting on your forearms and toes. – start with 10 second holds and work up to 30 second holds, do 2-3 sets. ** ensure to keep your back straight throughout the entire exercise – spine in neutral position. Thoracic expansion if you’re using a chair, sit facing forward and allow your upper body to fall over the back of the chair. Extend your arms above your head for a deeper stretch. Hold either position for 10 seconds and release. Repeat 3 times. Pelvic tilts lying on back with knees bent and feet flat on the floor. Flatten back by tightening stomach muscles and buttocks. Hold for 5 seconds, breathing normally. Repeat ten (10) times per set. Do two (2) sets per session. Do one (1) session per day 3. Double-leg abdominal press lying on back with knees bent and feet flat on the floor (photo 1), keeping your back in a neutral position. Raise your legs off the floor one at a time so that your knees and hips are bent at 90° angles (photo 2, 3). Push your hands against your knees while pulling your knees toward your hands, which will engage your abdominal muscles (photo 4). Keep your arms straight! hold for three deep breaths. Repeat ten (10) times per set. Do two (2) sets per session. Do one (1) session per day. 5.Single leg balance (if possible, perform in front of a mirror for self monitoring) with your eyes open, bend one knee up and balance on one foot. At first you may use your hands, like holding the back of a chair, table, or the wall. As balancing gets easier, take your hand (s) away and place them out to the side. Challenge yourself by bringing your arms across your chest. Close your eyes for an even greater challenge. Repeat five (5) times per set. Do one (1) set per session. Do one (1) session per day. 6.Plank exercise you can hold it for 10-15 seconds. •the plank is similar to a push-up position, but instead of resting on your hands, you rest on your elbows and bring them directly underneath your chest. •after kneeling, lean forward and place your elbows on the ground directly below your shoulders. •lift your knees off of the floor and push your feet back. Ensure your back is straight and keep your neck aligned with the rest of your spine. •hold the position and tighten your core muscles for the desired time. 2. Side plank just like the original plank, but only balancing on one side. •lie on the floor on your side, facing sideways with your feet together. •lift up your body until you are supporting yourself with your elbow, directly below your shoulder. •raise your hips until your body is in a straight line and tighten your core muscles; your body should create a slant from your shoulders to your feet. •hold this position without dropping your hips. •repeat on the opposite side. 7.arm and leg raises lie on your front with your forehead to the ground. Extend your arms out over your head, with the palms positioned flat on the ground. Keep your legs straight. Raise one arm off of the ground. Hold for one or two full breaths, then lower the arm back down. Repeat with each arm and each leg. Aim for 15 repetitions on each limb. Latissimusdorsi stretch stand with good posture in a neutral position. Keep the feet shoulder-width apart and the knees very slightly bent. Reaching over your head with both hands, grab your right wrist with your left hand. Bend slightly toward the right side until you feel a stretch in the left side of the body. Hold for one to two breaths, then push with the left foot to return to the original position. Repeat on the opposite side. Do 5–10 repetitions on each side. 

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Dr. Julie Mercy J DavidErasmus Mundus Master in Adapted Physical Activity, MPT, BPTh/BPTPhysiotherapist

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Symptoms of osteoarthritis may include joint pain and progressive stiffness that develops gradually. Symptoms of may include painful swelling, inflammation, and stiffness in the fingers, arms, legs, and wrists occurring in the same joints on both sides of the body, especially upon waking up in the morning. •rest. Avoid activities that aggravate your elbow pain. •pain relievers. Try over-the-counter pain relievers, such as ibuprofen (advil, motrin ib) or naproxen (aleve). •ice. Apply ice or a cold pack for 15 minutes three to four times a day. •technique. Make sure that you are using proper technique for your activities and avoiding repetitive wrist motions. Physical therapy. Specific exercises are helpful for strengthening the muscles of the forearm. Your therapist may also perform ultrasound, ice massage, or muscle-stimulating techniques to improve muscle healing. Brace. Using a brace centered over the back of your forearm may also help relieve symptoms of tennis elbow. This can reduce symptoms by resting the muscles and tendons. Fist clench 1.Sit at a table with your forearm resting on the table. 2.Hold a rolled up towel or small ball in your hand. 3.Squeeze the towel in your hand and hold for 10 seconds. 4.Release and repeat 10 times. Switch and do the other arm. Supination with a dumbbell 1.Sit in a chair holding a 2-pound dumbbell vertically in your hand with your elbow resting on your knee. 2.Let the weight of the dumbbell help rotate the arm outward, turning the palm up. 3.Rotate the hand back the other direction until your palm is facing downward. 4.Repeat 20 times on each side. 5.Try to isolate the movement to your lower arm, keeping your upper arm and elbow still. Wrist extension 1.Sit in a chair holding a 2-pound dumbbell in your hand with your palm facing down, resting your elbow comfortably on your knee. 2.Keeping your palm facing down, extend your wrist by curling it towards your body. If this is too challenging, do the movement with no weight. 3.Return to starting position and repeat 10 times on each side. 4.Try to isolate the movement to the wrist, keeping the rest of the arm still. Wrist flexion 1.Sit in a chair holding a 2-pound dumbbell in your hand with your palm facing up and elbow resting comfortably on your knee. 2.Keeping your palm facing up, flex your wrist by curling it towards your body. 3.Return to starting position and repeat 10 times on each side. 4.Try to isolate the movement to the wrist, keeping the rest of the arm still. Towel twist 1.Sit in a chair holding a towel with both hands, shoulders relaxed. 2.Twist the towel with both hands in opposite directions as if you are wringing out water. 3.Repeat 10 times then repeat another 10 times in the other direction. 

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Dr. Julie Mercy J DavidErasmus Mundus Master in Adapted Physical Activity, MPT, BPTh/BPTPhysiotherapist

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This exercise will strengthen the extension muscles in the upper back. How to do it: lie face down with your head lifted off the floor. Your lower back needs to be slightly hyper-extended. Stretch your arms straight out in a y position with your thumbs pointing up. Pull your arms back in an arc until your hands are in a ‘handcuff’ position. Slowly reverse your arms until you’re at the start. Repeat 2 or 3 times. •wall sliding (wall angels) this exercise will strengthen the scapular retractors and will provide good shoulder mobility. How to do it: stand with your back against a wall but take one small step forward. Hold your arms out in the shape of a w with your hands facing up. Push your hands up toward the wall until they reach a y position. Return your arms to the w position. Repeat 5 times. •t-spine rotation thoracic spine rotations are essential for increasing mobility in the thoracic spine region (where the kyphosis affects). How to do it: get on all fours making sure your arms are at full length and your hands are positioned just in front of your shoulders. Take your right arm and stretch out your arm. Slowly move your arm underneath your body (and slow twist at the waist) until your arm is as far through as possible and you are looking at the palm of your right hand. Slowly reverse. Do 3 of these then repeat with the other arm. •crucifix spending too much time in a seated position causes lower and upper back muscles to shorten which leads to poor posture. This stretch helps to undo these shortened muscles. How to do it: stand tall with your arms extended straight out to your sides at shoulder height. Turn your wrists so your thumbs face backwards and pull your (straight) arms up over your head. Bend your elbows until your elbow is at a 90 degree angle. Lower your left hand until it touches your shoulder. Take your right hand and place it on the left elbow. Lower your left hand as far as you can go and hold for as long as you can. Slowly release. Repeat 2 times then switch to your other arm. Do this exercise several times a day. Bad posture can contribute to the severity and appearance of pectusexcavatum. Strengthening your postural muscles can help. Because we often work on our front body — especially when strengthening our chest to help with pectusexcavatum — this exercise will help balance your body by strengthening your posterior chain — those muscles on the back of the body. 1.Lie on your stomach on a mat with your arms extended in front of you and your forehead resting on the ground. 2.As you inhale, lift your head, legs, and arms. 3.Hold for a count of 5 and gently release back to the ground. 4.Complete 2 sets of 10. 

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Dr. Julie Mercy J DavidErasmus Mundus Master in Adapted Physical Activity, MPT, BPTh/BPTPhysiotherapist

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•rest. Avoid activities that aggravate your elbow pain. •pain relievers. Try over-the-counter pain relievers, such as ibuprofen (advil, motrin ib) or naproxen (aleve). •ice. Apply ice or a cold pack for 15 minutes three to four times a day. •technique. Make sure that you are using proper technique for your activities and avoiding repetitive wrist motions. Physical therapy. Specific exercises are helpful for strengthening the muscles of the forearm. Your therapist may also perform ultrasound, ice massage, or muscle-stimulating techniques to improve muscle healing. Brace. Using a brace centered over the back of your forearm may also help relieve symptoms of tennis elbow. This can reduce symptoms by resting the muscles and tendons. Fist clench 1.Sit at a table with your forearm resting on the table. 2.Hold a rolled up towel or small ball in your hand. 3.Squeeze the towel in your hand and hold for 10 seconds. 4.Release and repeat 10 times. Switch and do the other arm. Supination with a dumbbell 1.Sit in a chair holding a 2-pound dumbbell vertically in your hand with your elbow resting on your knee. 2.Let the weight of the dumbbell help rotate the arm outward, turning the palm up. 3.Rotate the hand back the other direction until your palm is facing downward. 4.Repeat 20 times on each side. 5.Try to isolate the movement to your lower arm, keeping your upper arm and elbow still. Wrist extension 1.Sit in a chair holding a 2-pound dumbbell in your hand with your palm facing down, resting your elbow comfortably on your knee. 2.Keeping your palm facing down, extend your wrist by curling it towards your body. If this is too challenging, do the movement with no weight. 3.Return to starting position and repeat 10 times on each side. 4.Try to isolate the movement to the wrist, keeping the rest of the arm still. Wrist flexion 1.Sit in a chair holding a 2-pound dumbbell in your hand with your palm facing up and elbow resting comfortably on your knee. 2.Keeping your palm facing up, flex your wrist by curling it towards your body. 3.Return to starting position and repeat 10 times on each side. 4.Try to isolate the movement to the wrist, keeping the rest of the arm still. Towel twist 1.Sit in a chair holding a towel with both hands, shoulders relaxed. 2.Twist the towel with both hands in opposite directions as if you are wringing out water. 3.Repeat 10 times then repeat another 10 times in the other direction. 

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Dr. Julie Mercy J DavidErasmus Mundus Master in Adapted Physical Activity, MPT, BPTh/BPTPhysiotherapist

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Pelvic tilts lying on back with knees bent and feet flat on the floor. Flatten back by tightening stomach muscles and buttocks. Hold for 5 seconds, breathing normally. Repeat ten (10) times per set. Do two (2) sets per session. Do one (1) session per day. 2. Cat-camel on hands and knees, maintain tight abdominals with head straight (photo 1). Take a deep breath in and lift your lower rib cage, round your back and relax your neck (photo 2). As you breathe out, lower your chest towards the floor, looking slightly upward. Return to beginning position with tight abdominals. Repeat ten (10) times per set. Do two (2) sets per session. Do one (1) session per day. 3. Double-leg abdominal press lying on back with knees bent and feet flat on the floor (photo 1), keeping your back in a neutral position. Raise your legs off the floor one at a time so that your knees and hips are bent at 90° angles (photo 2, 3). Push your hands against your knees while pulling your knees toward your hands, which will engage your abdominal muscles (photo 4). Keep your arms straight! hold for three deep breaths. Repeat ten (10) times per set. Do two (2) sets per session. Do one (1) session per day. 5.Single leg balance (if possible, perform in front of a mirror for self monitoring) with your eyes open, bend one knee up and balance on one foot. At first you may use your hands, like holding the back of a chair, table, or the wall. As balancing gets easier, take your hand (s) away and place them out to the side. Challenge yourself by bringing your arms across your chest. Close your eyes for an even greater challenge. Repeat five (5) times per set. Do one (1) set per session. Do one (1) session per day. 6.Plank exercise you can hold it for 10-15 seconds. •the plank is similar to a push-up position, but instead of resting on your hands, you rest on your elbows and bring them directly underneath your chest. •after kneeling, lean forward and place your elbows on the ground directly below your shoulders. •lift your knees off of the floor and push your feet back. Ensure your back is straight and keep your neck aligned with the rest of your spine. •hold the position and tighten your core muscles for the desired time. 2. Side plank just like the original plank, but only balancing on one side. •lie on the floor on your side, facing sideways with your feet together. •lift up your body until you are supporting yourself with your elbow, directly below your shoulder. •raise your hips until your body is in a straight line and tighten your core muscles; your body should create a slant from your shoulders to your feet. •hold this position without dropping your hips. •repeat on the opposite side. 7.arm and leg raises lie on your front with your forehead to the ground. Extend your arms out over your head, with the palms positioned flat on the ground. Keep your legs straight. Raise one arm off of the ground. Hold for one or two full breaths, then lower the arm back down. Repeat with each arm and each leg. Aim for 15 repetitions on each limb. Latissimusdorsi stretch stand with good posture in a neutral position. Keep the feet shoulder-width apart and the knees very slightly bent. Reaching over your head with both hands, grab your right wrist with your left hand. Bend slightly toward the right side until you feel a stretch in the left side of the body. Hold for one to two breaths, then push with the left foot to return to the original position. Repeat on the opposite side. Do 5–10 repetitions on each side. •bracing. Bracing may prevent a spinal curve from getting worse, reduce pain, and improve mobility. The right bracing strategy depends on the type of scoliosis a person has, so talk to a doctor before trying a brace. •choosing the right furniture. An ergonomic chair or mattress may better support the spine and back, reducing pain. •massage. Some people find that massage helps with scoliosis pain. No problem with marriage it is just the forward thinking helps you to proceed further in life. You just have to do exercises for improving the curve and also wear scoliosis brace I can send you by courier I will send you the measurement scale how to measure your spine from neck to back. Once you send the measurement I can send you the brace. 

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Dr. Julie Mercy J DavidErasmus Mundus Master in Adapted Physical Activity, MPT, BPTh/BPTPhysiotherapist

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Anterior pelvic tilt 1.Lie on the back with the knees bent and feet flat on the floor, hip-width apart. 2.Squeeze the buttocks and tilt the pelvis upward. 3.The back should feel as though it is flattening to the ground. 4.Return to normal pelvis position. 5.Repeat 10–12 times 6..tb spine -spinal fusion surgery •tens (transcutaneous electrical neuromuscular stimulation) •aquatic therapy •overground training (walking program) •aerobic exercise •trunk strengthening studies examining the use of tens have shown higher frequencies are more effective in decreasing neuropathic pain. Aerobic exercise, pt, and trunk strengthening interventions have pt managment post-spinal decompression surgery •spinal stabilization exercises •maitland •back school •exercise and strengthening when compared with other physical therapy treatments and self-managment, spinal stabilization exercises were found to produce significantly more positive ratings in global outcomes. Pain and disability, however, did not show significant improvement when compared to the other two treatment options.[13] pt managmentpostall attained significant decreases in pain, psychological distress and disability.[14] postural correction exercise 1. Child’s pose this resting pose stretches and lengthens your spine, glutes, and hamstrings. The child’s pose helps to release tension in your lower back and neck. To do this: 1.Sit on your shinbones with your knees together, your big toes touching, and your heels splayed out to the side. 2.Fold forward at your hips and walk your hands out in front of you. 3.Sink your hips back down toward your feet. If your thighs won’t go all the way down, place a pillow or folded blanket under them for support. 4.Gently place your forehead on the floor or turn your head to one side. 5.Keep your arms extended or rest them along your body. 6.Breathe deeply into the back of your rib cage and waist. 7.Relax in this pose for up to 5 minutes while continuing to breathe deeply. 2. Forward fold this standing stretch releases tension in your spine, hamstrings, and glutes. It also stretches your hips and legs. While doing this stretch, you should feel the entire back side of your body opening up and lengthening. To do this: 1.Stand with your big toes touching and your heels slightly apart. 2.Bring your hands to your hips and fold forward at your hips. 3.Release your hands toward the floor or place them on a block. Don’t worry if your hands don’t touch the ground — just go as far as you can. 4.Bend your knees slightly, soften your hips joints, and allow your spine to lengthen. 5.Tuck your chin into your chest and allow your head to fall heavy to the floor. 6.Remain in this pose for up to 1 minute. 3. Cat cow practicing cat cow stretches and massages your spine. It also helps to relieve tension in your torso, shoulders, and neck while promoting blood circulation. To do this: 1.Come onto your hands and knees with your weight balanced evenly between all four points. 2.Inhale to look up, dropping your abdomen down toward the ground as you extend your spine. 3.Exhale and arch your spine toward the ceiling and tuck your chin into your chest. 4.Continue this movement for at least 1 minute. 4. Standing cat cow doing the cat cow stretch while standing helps to loosen up tightness in your back, hips, and glutes. To do this: 1.Stand with your feet about hip-width apart with a slight bend in your knees. 2.Extend your hands in front of you or place them on your thighs. 3.Lengthen your neck, bring your chin toward your chest, and round your spine. 4.Then look up, lift your chest, and move your spine in the opposite direction. 5.Hold each position for 5 breaths at a time. 6.Continue this movement for a few minutes. 5. Chest opener this exercise allows you to open and stretch your chest. This is especially useful if you spend most of your day sitting, which tends to make your chest move inward. Strengthening your chest also helps you stand up straighter. To do this: 1.Stand with your feet about hip-width apart. 2.Bring your arms behind you and interlace your fingers with your palms pressing together. Grasp a towel if your hands don’t reach each other. 3.Keep your head, neck, and spine in one line as you gaze straight ahead. 4.Inhale as you lift your chest toward the ceiling and bring your hands toward the floor. 5.Breathe deeply as you hold this pose for 5 breaths. 6.Release and relax for a few breaths. 7.Repeat at least 10 times. Ready to see how this all fits into an exercise plan? Check out our guide for better posture in 30 days. 6. High plank the high plank pose helps to relieve pain and stiffness throughout your body while strengthening your shoulders, glutes, and hamstrings. It also helps you develop balance and strength in your core and back, both important for good posture. To do this: 1.Come onto all fours and straighten your legs, lift your heels, and raise your hips. 2.Straighten your back and engage your abdominal, arm, and leg muscles. 3.Lengthen the back of your neck, soften your throat, and look down at the floor. 4.Make sure to keep your chest open and your shoulders back. 5.Hold this position for up to 1 minute at a time. 7. Side plank you can use a side plank to maintain the neutral alignment of your spine and legs. This energizing pose works the muscles in your sides and glutes. Strengthening and aligning these muscles helps to support your back and improve posture. To do this: 1.From a high plank position, bring your left hand slightly in to center. 2.Shift your weight onto your left hand, stack your ankles, and lift your hips. 3.Place your right hand on your hip or extend it up toward the ceiling. 4.You can drop your left knee down to the floor for extra support. 5.Engage your abdominals, side body, and glutes as you maintain this pose. 6.Align your body in a straight line from the crown of your head to your heels. 7.Look straight ahead of you or up toward your hand. 8.Hold this pose for up to 30 seconds. 9.Repeat on the opposite side. 8. Downward-facing dog this is a forward bend that can be used as a resting pose to balance out your body. The downward-facing dog pose helps to relieve back pain, while also strengthening and aligning your back muscles. Practicing it regularly helps to improve posture. To do this: 1.Lying with your stomach on the floor, press into your hands as you tuck your toes under your feet and lift your heels. 2.Lift your knees and hips to bring your sitting bones up toward the ceiling. 3.Bend your knees slightly and lengthen your spine. 4.Keep your ears in line with your upper arms or tuck your chin all the way into your chest. 5.Press firmly into your hands and keep your heels slightly lifted. 6.Remain in this pose for up to 1 minute. 9. Pigeon pose this is a hip opener that also loosens up your spine, hamstrings, and glutes. The pigeon pose can also help to stretch your sciatic nerve and quadriceps. Opening and stretching these places in your body makes it easier to correct imbalances in your posture. To do this: 1.Come down on all fours with your knees below your hips and your hands a little bit in front of your shoulders. 2.Bend your right knee and place it behind your right wrist with your right foot angled out to the left. 3.Rest the outside of your right shin on the floor. 4.Slide your left leg back, straighten your knee, and rest your thigh on the floor. 5.Make sure your left leg extends straight back (and not to the side). 6.Slowly lower your torso down to rest on your inner right thigh with your arms extended in front of you. 7.Hold this position for up to 1 minute. 8.Slowly release the position by walking your hands back toward your hips and lifting your torso. 9.Repeat on the left side. 10. Thoracic spine rotation this exercise relieves tightness and pain in your back while increasing stability and mobility. To do this: •come onto all fours and sink your hips back down to your heels and rest on your shins. •place your left hand behind your head with your elbow extended to the side. •keep your right hand under your shoulder or bring it to center and rest on your forearm. •exhale as you rotate your left elbow up toward the ceiling and stretch the front of your torso. •take one long inhale and exhale in this position. •release back down to the original position. •repeat this movement 5 to 10 times. •repeat on the opposite side. 11. Glute squeezes this exercise helps to strengthen and activate your glutes while relieving lower back pain. It also improves the functioning and alignment of your hips and pelvis, leading to better posture. To do this: 1.Lie on your back with your knees bent and your feet about hip-distance apart. 2.Keep your feet about a foot away from your hips. 3.Rest your arms alongside your body with your palms facing down. 4.Exhale as you bring your feet closer to your hips. 5.Hold this position for 10 seconds and then move them further away from your hips. 6.Continue this movement for 1 minute. 7.Do this exercise a few times per day. 12. Isometric rows this exercise helps to relieve pain and stiffness from sitting in one place for too long. Isometric pulls work your shoulder, arm, and back muscles, giving you the strength to maintain good posture. To do this: 1.Sit in a chair with a soft back. 2.Bend your arms so your fingers are facing forward and your palms are facing each other. 3.Exhale as you draw your elbows back into the chair behind you and squeeze your shoulder blades together. 4.Breathe deeply as you hold this position for 10 seconds. 5.On an inhale, slowly release to the starting position. 6.Repeat this movement for 1 minute. 7.Do this exercise several times throughout. 

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Dr. Suryam GoduguchintaB.P.T, M.P.T(Orthopedics)Physiotherapist

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Respected Lybrate user. Please conform and confidently knowing what's your problem. Either o.a or r.a or sciatica or abnormal immune reactions or any relevant gynecological pathology. Please rule out and confirm it. Remember one thing. Your body says something about your health. All joint/ muscles/ bone pains. Discomforts. Express something happens your body. If all tests are normal. Please concentrate your life style changes, regular physical activities, dietary modifications, supplements and ergonomical precautions and preventive measures. 

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Dr. Julie Mercy J DavidErasmus Mundus Master in Adapted Physical Activity, MPT, BPTh/BPTPhysiotherapist

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•rest. Avoid activities that aggravate your elbow pain. •pain relievers. Try over-the-counter pain relievers, such as ibuprofen (advil, motrin ib) or naproxen (aleve). •ice. Apply ice or a cold pack for 15 minutes three to four times a day. •technique. Make sure that you are using proper technique for your activities and avoiding repetitive wrist motions. Physical therapy. Specific exercises are helpful for strengthening the muscles of the forearm. Your therapist may also perform ultrasound, ice massage, or muscle-stimulating techniques to improve muscle healing. Brace. Using a brace centered over the back of your forearm may also help relieve symptoms of tennis elbow. This can reduce symptoms by resting the muscles and tendons. Fist clench 1.Sit at a table with your forearm resting on the table. 2.Hold a rolled up towel or small ball in your hand. 3.Squeeze the towel in your hand and hold for 10 seconds. 4.Release and repeat 10 times. Switch and do the other arm. Supination with a dumbbell 1.Sit in a chair holding a 2-pound dumbbell vertically in your hand with your elbow resting on your knee. 2.Let the weight of the dumbbell help rotate the arm outward, turning the palm up. 3.Rotate the hand back the other direction until your palm is facing downward. 4.Repeat 20 times on each side. 5.Try to isolate the movement to your lower arm, keeping your upper arm and elbow still. Wrist extension 1.Sit in a chair holding a 2-pound dumbbell in your hand with your palm facing down, resting your elbow comfortably on your knee. 2.Keeping your palm facing down, extend your wrist by curling it towards your body. If this is too challenging, do the movement with no weight. 3.Return to starting position and repeat 10 times on each side. 4.Try to isolate the movement to the wrist, keeping the rest of the arm still. Wrist flexion 1.Sit in a chair holding a 2-pound dumbbell in your hand with your palm facing up and elbow resting comfortably on your knee. 2.Keeping your palm facing up, flex your wrist by curling it towards your body. 3.Return to starting position and repeat 10 times on each side. 4.Try to isolate the movement to the wrist, keeping the rest of the arm still. Towel twist 1.Sit in a chair holding a towel with both hands, shoulders relaxed. 2.Twist the towel with both hands in opposite directions as if you are wringing out water. 3.Repeat 10 times then repeat another 10 times in the other direction. Unable to walk properly feeling like a vein got stretch in right leg mostly in knee without any pain. It might be due to varicose veins inflammation or it might be due to ligament injury in the knee. The conservative management would be to keep ice in that inflamed area during one time in a day and to wear either knee cap or varicose veins stockings knee pain, when leg folding time get pain. This must be due to your muscular strain and posture and it may not be due to any other reasons. It is better to correct your addictive behaviour by consulting the right physician. For the time being for the back pain, apply ice.Neck tilt: from the sitting position, tilt your head down so your chin touches your chest. Hold this position for 5 second s. Return to the starting position and repeat. Do this five times. Side-to-side neck tilt. From the same starting position, tilt you neck toward one shoulder, leading with your ear. Hold for 5 seconds and then return to the starting position. Do this five times on each side. Neck turn. Look straight ahead, then turn your head to one side, keeping your chin at the same level. Do this five times on each side. Neck stretch. Holding the rest of your body straight, push your chin forward, stretching your throat. Hold for 5 seconds. From the same starting position, push your chin backward and hold for 5 seconds. Do the forward and backward stretch five times each. If any of these exercises cause severe pain or weakness in your hands or arms, stop right away and talk with your doctor ice therapy would definitely help to reduce the inflammation. We also advise you to use knee cap which would help to prevent the knee from damaging further and also to maintain the quadriceps muscle tone. Stiffness have developed due to weakness of the ligaments &inflammed cartilage. Specific knee exercises will also help ie. Keeping ball underneath the knee and keep pressing it. That's the simple exercise which will help you to strengthen the knee. • ultrasound- which heals the damaged tissues and heals • electric stimulation / ift- which reduces the pain • kinesiology taping • application of heat or ice • soft tissue massages or knee joint mobilization 5 do’s & don’ts to reduce your knee pain. 1. Don’t take too much rest- not only your body muscles may become weaker even your joint’s pain may become worse. Take consultation from your physiotherapist to guide you with knee pain exercises which are safe for your knees & keep doing it. 2. Do exercise– exercises help in strengthening the muscles, increase flexibility & also support your knee. You can also do swimming, walking, elliptical machines & bicycles, etc. 3. Don’t avoid your weight– excess weight may increase the stress on your knee and if you have inflammatory arthritis then it may become worse. You don’t need to have ideal weight, you just need to start working to reduce the weight. 4. Rice -this process is good for joint pain caused due to minor injury or an arthritis. • • r (rest) – give some rest to your knees. • I (ice) – massage your knees with ice to reduce swelling. • c (compression)- start wearing compression bandage. • e (elevation)- keep your knee elevated. 5. Don’t wear bad shoes- we actively wear shoes in our daily life for hours without noticing how it can affect your knees badly. So, if you are facing knee pain, then check your shoes first. Is it giving you good comfort? If not then change it urgently. The importance of buying braces and splints from us – orthopaedic support braces we suggest you to wear knee brace which is available at our clinic. If you want you can buy from us, if you are far away from chennai we can send you by courier. The reason why we are conveying you to buy from us is we can demonstrate over the videocall (using whatsapp) and also we can monitor you throughout when to wear it and how long to wear it. And also if you find any difficulty wearing the brace you can also revert back to us for few more suggestions and we can propose you good solution how to go about it. Resisted terminal knee extension: make a loop with a piece of elastic tubing by tying a knot in both ends. Close the knot in a door at knee height. Step into the loop with your injured leg so the tubing is around the back of your knee. Lift the other foot off the ground and hold onto a chair for balance, if needed. Bend the knee with tubing about 45 degrees. Slowly straighten your leg, keeping your thigh muscle tight as you do this. Repeat 15 times. Do 2 sets of 15. If you need an easier way to do this, stand on both legs for better support while you do the exercise. Standing calf stretch: stand facing a wall with your hands on the wall at about eye level. Keep as arthritis is very common that you get generally bilaterally. Ice therapy would definitely help to reduce the inflammation. We also advise you to use knee cap which would help to prevent the knee from damaging further and also to maintain the quadriceps muscle tone 1. Heel and calf stretch to do this stretch: 1. Stand facing a wall. 2. Place your hands on the wall and move one foot back as far as you can comfortably. Toes on both feet should be facing forward, heels flat, with a slight bend in your knees. 3. Lean into the stretch and hold for 30 seconds. You should feel the stretch in your back leg. 4. Change legs and repeat. 5. Do this stretch twice for both legs. Short arc quad / isometeric quad exercise the short arc quad exercise is a great way to really focus in on properly contracting your quadriceps muscles. Here is how you do it: lie on your back and use a yoga block or basketball to prop your knee up. Slowly straighten your bent knee until it is all the way straight. Tighten your quad muscle with your toes pointed toward the ceiling and hold it tight for five seconds. Slowly lower your leg down. Repeat for 15 repetitions. Quadriceps, isometric (strength) this exercise is for an injured right knee. Switch sides if the injury is to your left knee. 1. Sit on the floor with your right leg straight in front of you. Bend your left knee up and put your left foot flat on the floor. 2. Flex your right foot and tighten the thigh muscles of your right leg. Press the back of your right knee toward the floor. Don’t arch your back or hunch your shoulders. 3. Hold for 5 to 10 seconds. Then relax. 4. Repeat 10 times, or as instructed. 5. Do this exercise 3 times a day, or as instructed. 2. Quadriceps stretch to do this stretch: 1. Stand next to a wall or use a chair for support. Your feet should be shoulder-width apart. 2. Bend one knee so your foot goes up toward your glutes. 3. Grab your ankle and gently pull it toward your glutes as far as you can comfortably. 4. Hold for 30 seconds. 5. Return to the starting position and change legs. 6. Repeat 2 times on each side. Hamstring stretch • take a break from strenuous activities to allow the injury to heal. • use a cane or crutches to avoiding putting your full weight on your injured leg. • apply ice packs several times a day to relieve pain and reduce swelling. • wrap the injured area with a compression bandage or wear compression shorts to minimize swelling. • rest with your leg elevated above the level of your heart, if possible, to improve drainage and minimize swelling. To do this stretch: to do this stretch: 1. For this stretch, you can use a mat to add cushioning under your back. 2. Lie down on the floor or mat and straighten both legs. Or, if it’s more comfortable, you can bend both knees with your feet flat on the floor. 3. Lift one leg off the floor. 4. Place your hands behind your thigh, but below the knee, and gently pull your knee toward your chest until you feel a slight stretch. This shouldn’t be painful. 5. Hold for 30 seconds. 6. Lower and change legs. 7. Repeat 2 times on each side. Strengthening exercises 5. Half squat to do this exercise: 1. Get into a standing squat position with your feet shoulder-width apart. Place your hands on your hips or out in front of you for balance. 2. Looking straight ahead, slowly squat down about 10 inches. This is the halfway point to a full squat. 3. Pause for a few seconds, then stand up by pushing through your heels. 4. Do 2 to 3 sets of 10 repetitions. 5. Calf raises to do this exercise: 1. Stand with your feet shoulder-width apart. Position yourself next to a wall or hold on to the back of a chair for support. 2. Lift both your heels off the ground so that you’re standing on the balls of your feet. 3. Slowly lower your heels to the starting position. Control is important with this exercise for strengthening your calf muscles. 4. Do 2 to 3 sets of 10 repetitions. 6. Hamstring curl 7. Leg extensions to do this exercise: 1. Sit up tall in a chair. 2. Put your feet flat on the floor, hip-width apart. 3. Look straight ahead, contract your thigh muscles, and extend one leg as high as possible without raising your buttocks off the chair. 4. Pause, then lower to the starting position. 5. Do 2 to 3 sets of 10 repetitions for each leg. 8. Straight leg raises to do this exercise: 1. For this exercise, you can use a mat to add cushioning under your back. 2. Lie down on the floor with one leg bent and one leg straight out in front of you. 3. Contract the quadricep of your straight leg and slowly raise it up off the floor until it’s the same height as your bent knee. 4. Pause at the top for 5 seconds, then lower to the starting position 5. Do 2 to 3 sets of 10 repetitions for each leg. 9. Side leg raises to do this exercise: 1. Lie on your side with your legs stacked on top of each other. Cradle your head in your hand, and place your other hand on the floor in front of you. 2. Raise your top leg as high as you comfortably can. You should feel this on the side of your hips. 3. Pause briefly at the top, then lower your leg. 4. Do 2 to 3 sets of 10 repetitions for each leg. 10. Prone leg raises to do this exercise: 1. For this exercise, you can use a mat to add cushioning beneath you. 2. Lie on your stomach with your legs straight out behind you. You can let your head rest on your arms. 3. Engage your glute and hamstring muscles in your left leg and lift your leg as high as you comfortably can without causing pain. Be sure to keep your pelvic bones on the floor throughout this exercise. 4. Hold your leg in the lifted position for 5 seconds. 5. Lower your leg, rest for 2 seconds, then repeat. 6. Do 2 to 3 sets of 10 repetitions for each leg. 

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