Exercises for Numbness and Pain in arm.

Dr Dhiraj Physiotherapy Clinic and Thoracic Outlet Syndrome 

MY GREAT  LEARNINGS ABOUT CERVICAL EXRCISE

A SHORT INSIGHT-- 

WHY I WAS ADVISED NOT TO TELL NECK MOVEMENMT EXERCISES TO OUR PAIENTS WHEN I WAS NEW INTERN PHYSIOTHERAPIST !

I learnt lot of neck movements like forward glide,backward glides (protraction retraction as my physio friends would understabd) )sideways movement,from my teacher in my first year degree course in subject Exercises therapy.

    I was very enthusistic about knowing lot movements as was also written in Tidy'S Physiotherapy . One day I was telling these to one of the referred patients .when that patient went back to the referring doctor and the doctor asked him to tell the exercises he has leant,the doctor was not comfortable and came to me tell not tell those retraction and protraction exercises .I was so ego crushed that I decided to revisit text and ,looked at the Pathological part of Cervical spondyslis. AND then I RELAISED HOW WRONG IT IS TO NOT TO DO OR TELL THESE EXERCISES.

 SINCE THEN I LEARNT A LOT ,both from my patients and  experience that its stupid to move neck if one has got cervical spodylosis or pain in cervical region.

ALWAYS RELY ON STATIC NECK MUSCLE STRENGTHENING .

JUST TO ADD ONE SHORT STORY on  --HOW DETRIMENTA L and ILLUSIONARY IT IS TO ASSUME THAT MOVEMENT OF NECK HELPS 

 A young female ,mother of a five year old  initially got lot of releif from various Physiotherapy modalities at some Physiotherapy center  but soon she found that Physiotherapy  is not helping her.She contacted one of her Physician who told her to see me.  I looked at her history of what releived her neck pain first then I checked her exercises,to my delight I found that it was these movement exercises which has worsened her,I assured her that her Physiotherapy was right but the exercises were wrong.

 She took my therapy and stopped those ,she became alright in three days.My reception called her to know how was she after 10 days.and She was affirmative in answer.

This is my most recent video explaining in just 60 seconds wht to do and not to do in "cervical"

THANKS

Cervical Spondylosis self Assessment tool and treatment

19 Year old with Subacute back pain,aggravated with walking and relieved with rest

DISC RELATED BACK PAIN 
APPROACH AND RESTORATION OF NORMALCY


Seeing his on and off pain,and finally her mother  has to drag him from gym where he was ready to ignore his radiating pain.

Young adults are so fascinated about gym obsessed with bloated up curvish body that they go to any extent.

What made me alert is positive Crossed leg SLR and SLR rt leg 30 degree. Reduced knee Jerk(L3-4),EHL power is within normal limits.

history revealed his weight lifting acts.

Look at the graph above to appreciate how bad is lifting weight for our disc.

The Posterior (back wall) is thinnest at Lumbar level,So constant pressure of nucleus populous on the annulus fibrosis first make bulge then herniate and press the exiting nerve roots,Which becomes cause of sciatica.

When we rest in prone (face down and bhujangasana ) the bulge retracts in,and wall of annulus fibrosus get a chance to heal.

So rest from "provoking" factors are MOST ESSENTIAL  ingredient of treatment programme.

 Provoking mean those actions which increases intradiscal pressure.

I saw all 99.0% patients through with their problems of pain,sciatica,listing. )1% are those who could not comply with advises of  active rest or restricted activity.

Residual pain was treated with neural stretching exercises.

BEST EXERCISE or POSE TO REST IS ↓ YOU CAN PROGRESS THROUGH ALL THE FOLLOWING STAGES ONE B Y ONE starting from top to bottom image.

Here in this video you can see how you should lift heavy things.

• My observation has consolidated a lot in last 20 years on disc problems whether acute or chronic.
• In fact to be more precise I would say I treated severe and aggravated cases with this this new understandings on discs. 
• Proper discipline and increased understanding of us regarding disc has led to much improved result now with much  lesser bed rest.
• Earlier I used to go to home after referral from orthopedic for putting patients on 10 days of continuous traction. MEANS STRICT BED REST FOR 7 TO 10 days  with bed pan for toilet activities.

ATMNIRBHAR BHARAT- UNDERSTAND YOUR SHOULDER

Something clicked into my mind very recently when our Prime Minister Spoke on AtmNirbhar Bharat. I thought why not to empower our citizens with enough knowledge so that they can save their time,Money and energy for seeing a doctor straightaway

  
I am starting with shoulder pain today as someone in his 40 hasjust seeked my help as he is having pain in his shoulder since Feb 2020,He gave a history of sudden stuck by his shoulder while rising up,Now his chief complaints are that he cant raise his arm above shoulder height without severe pain.He also explains that while resting on that arm brings lot of pain,Plus it pains while  changing feel like a sudden blow.
WHIlE EXAMINATION I observed that when shoulder is elevated in internal rotation position of shoulder it pains,whereas there is NO pain in doing elevation when shoulder is in external rotation.Video of how to do simple examination of shoulder by ONE-SELF

With simple advise of REST from provocation of pain and with some support from Physiotherapy and Non steroidal Ant inflammatory drugs ,he is 90% better and is feeling he has improved to such extent.MY CONCLUSIONS ARE :

•  Identify root of one's problem by the methods I told,one can easily treat oneself. 

• Its the Diagnosis which is important . Diagnosis is mostly possible without any Xray/CT/MRI scan. (especially in cases I am telling here or intend to tell in future).

• In this case the Rest from Provocation is doing magic. He completely refrained from raising arm with internal rotation,avoided resting on arm.

For more on my work please visit  www.facebook.com/DhirajPhysioclinic 

                                      THANK YOU                                                

YOUR KNOWLEDGE IS YOUR DOCTOR

YOUR KNOWLEDGE IS YOUR DOCTOR SO KEEP IT AS CLOSE TO YOU AS POSSIBLE

KNOWLEDGE IS WISDOM ISN'T IT ?

Here is again a COVID19 Special post !!

Why I said so is because  that in this little socialization time,when we are still in unlock 2,we still tend to keep getting only negative thoughts,negative information more often. Being a Medical person I also couldn't avoid it.

BUT I NEVER CAN AFFORD TO FORGET

I would suggest to follow SEVEN STEPS TO COUNTER COVID19

1.USE MASK WHENEVER OUT,EVEN IF YOU THINK  NO BODY IS AROUND

2.KEEP WASHING HANDS REGULARLY.

3.GARGLE TWICE FOR TWO MINUTES

4.STEAM INHALATION TWICE FOR ONE MINUTE EACH.



5.DRINK ONE CUP OF  HOT WATER TWICE.


6.TAKE ONE GLASS OF IMMUNITY BOOSTER KADAS IN SIPS THROUGHOUT A DAY.

7.DEEP BREATHING/WEIGHT TRAINING/ STRETCHING FOR FLEXIBILITY.

THE ABOVE ↑ 7  THINGS WOULD HARDLY TAKE YOUR 1 HOUR TOTAL IN A DAY.

FULL COMPLIANCE WITH ABOVE WOULD KEEP YOU 99 %UNAFFECTED BY COV19.

IF YOU STILL FIND YOURSELF POSITIVE DONT FEAR ,

1.BE CALM FIRST THING
2. UNTIL UNLESS YOU HAVE BREATHLESSNESS ON WALKING SIMPLE DISTANCE 
3.UNTIL YOUR PULSE OXIMETER SHOWS LESS THAN 92.
4. UNTIL YOUR ESR IS LESS THAN HALF OF YOUR AGE 
5. UNTIL YOUR IL 6 IS LESS THAN 20 

NO NEED TO WORRY IF IT IS MORE STILL NO WORRY 

BECAUSE NOW RECOVERY IS RULE AND DEATH IS EXCEPTION

 BY - DR.KK AGGARWAL ,PADMSHRI

HOW TO PREVENT MENISCUS INJURY

Meniscus Tear is tough to prevent since they are usually result of an sporty or like accident.

BUT SOME PRECAUTIONS MIGHT LOWER THE RISK OF INJURY.

1.Keep your thigh muscles strong by regular exercises.

2.warm up with light activities before taking part.

3,Give yourself enough time between workouts because fatigued muscles can increase your risk of injury.

4.Maintain flexibility.

5.Never abruptly increase your speed of workout.Make changes slowly.

IN CASE YOU LAND UP AN INJURY 

1.APPLY ICE PACK 15 to 20 mints every 3-4 hours for three days.

2. Avoid weight bearing if its is painful.

3.Use crepe bandage to prevent swelling.

4.Elevate your knee with pillow under heel while sitting or lying.

5.Take Non steroidal anti inflammatory medicines as prescribed by your doctor.

6.Don't do impactful activities.

 Source: WEBMD and me.