Tips On Physio

Calf Stretch In Plantar Fasciitis
Standing over the steps with heels out at the edge of the steps with hands holding the side rail. Now try touching the heel down without losing the balance. Hold this position for 10 counts maintaining the stretch.
Repeat this 10 times twice a day.

Strengthening Of Hip Muscles
Lying on one side keeping both the legs straight . Now lift the leg up keeping the knee straight as shown in the picture. Hold this position for 10 counts.
Repeat this 10 times twice a day.

Hamstring Stretch
Keep the leg straight on the wall which is to be stretch as shown in the picture. One should feel the stretch behind the thigh. Hold the stretch position for 15 counts and slowly relax by bending the knee. Again for stretch make it straight from the knee.
Repeat this for 10 counts twice a day.
Good for backache people.

Strengthening Of Finger Muscles
Keep the hand on the table facing palm upwards. Now bring all the fingers touching each other, hold this position for 10 counts then spread all the fingers, hold again for 10 counts.
Repeat this exercises 10 times twice a day.
It improves fine motor activities of the hand.

Theraband Exercises For Shoulder
Tie the theraband or theratube to opposite side of the shoulder to be strengthen. Theraband/ tube should be tie exactly at the elbow level. Now pull the theraband outwards keeping the shoulder close to the body and only the elbow moving outwards. This helps to strengthen the rotators muscles of shoulder.

Exercises For Tennis Elbow
Keep the hand open. Now try to touch the thumb with all the fingers . While touching the thumb with individual finger, hold this position for 10 counts . Repeat this 10 times twice a day.
This exercises is used as Warm-Up exercises for Tennis Elbow.

Thigh Muscles Stretch
Stand erect with one hand holding the chair. Bend the other leg and hold it with the other hand around the ankle. Now try to move the leg upwards by pulling the ankle. Mild stretch can be felt around the front of the thigh. Hold this position for 10 counts. Repeat this exercise 10 times twice a day.

Stretching the Calf Muscles
Push the wall keeping the elbow straight, which should direct all pressure to the leg (calf) that is behind as shown in the picture above. It relieves the leg cramps. Hold this position for 10 counts. Repeat this 15 times twice a day.

Exercises for Knee - Lunges
Starting Position : Standing Position. Then come to half kneeling position with one leg in front and the other leg in the kneeling position. Now lift the kneeling leg slightly upwards. Hold this position for 10 counts. Repeat this exercise 10 times twice a day.

Exercises for Plantar Fasciitis
Take some marbles and a cup. Put the marbles on the floor. Now try to pick the marbles from both the toes and put it in the cup. Repeat with all the toes. Repeat this 15 times twice a day.

Abdomen Crunches on Swiss Ball
Lying on the back with hip bend to 90 degrees and knee and leg placed over the Swiss ball keeping the hands straight . Now lift up the head and shoulders clearing both the shoulder blades and trying to touch the knee with both the hands. Hold this position for 10 counts and slowly come back to starting position. While coming up one should come straight up to avoid neck strain.
Repeat this 10 times twice a day.

Theraband Exercises For Triceps:
Standing position with legs apart. Hold one end of the theraband in the hand from behind with the elbow bend and the other end beneath the foot on the same side. Now try to pull the theraband up with hand, keeping elbow straight. Hold the stretch theraband for 10 counts and slowly relax.
Repeat this 10 times twice a day.

Hold the theraband in one hand with elbow straight and the other end should be beneath the foot of the opposite leg. Now pull the theraband upwards bending the elbow.
Movement should be slow and no jerks movements. Hold the position for 10 counts. Repeat 10 times twice a day.

Theraband Exercises For Shoulder
Standing position with legs apart. Hold one end of the theraband in the hand with the elbow straight and the other end beneath the foot on the other side. Now try to pull the theraband outwards with hand, keeping elbow straight. Hold the stretch theraband for 10 counts and slowly relax.

Wall Push Exercises
Standing Position with one hand distance from the wall. Now try to push the wall keeping the elbow straight maintaining the erect posture.
Hold the position for 10 counts and then relax. Repeat this for 10 times twice a day. This strengthens shoulder blade muscles.

Strengthening Of Finger Muscles
Keep the fingers in lumbrical position clustering all the fingers. Tie rubber band around the fingers. Now try to open the fingers stretching the rubber band. Hold for 10 counts and then relax. Perform 10 times with each finger twice a day. This strengthens the finger extensor muscles.

Theraband Exercises For Shoulder
Standing position with legs apart. Hold one end of the theraband in the hand with the elbow straight and the other end beneath the foot on the same side. Now try to pull the theraband up with hand, keeping elbow straight. Hold the stretch theraband for 10 counts and slowly relax.
Repeat this 10 times twice a day.

Avoid cross leg sitting in the chair for longer period of time as it tightens the lateral thigh muscles resulting leg pain due to nerve getting compressed inside the tight muscles.

For reducing tremors, exercises are as :
1.Touch each finger with your thumb.
2.Make a fist.
3.Squeeze a ball.

Marching is very good exercise for teaching knee bending and to improve proprioception.
These exercises can be given to
1.Parkinson disease.
2.Cerebellar Ataxia.
3.Posterior column dysfunction.

Holding the towel behind the toes on one side and on the other side pulling the towel out....
Repeat this with all the toes for 10 times. Count 10 counts n relax. This improves the strength of intrinsic muscles of the foot.

For Parkinson's patients to correct the neck posture:
1.Stand against a wall.
2.Try and touch your buttocks & shoulders to the wall.
3.Now try and touch the back of ur head to the wall by tucking ur chin.
4.Hold the position for 5 counts & repeat this for 10 times.
5.Now take 2 steps forward and hold the position for 5 counts & repeat this for 10 times.
Precautions: Don't tip ur head back to touch the wall and also ur knees to be straight with both the hands n palms flat on d wall with ur fingers spread.

Did you know that 1 in 3 people with CP can't walk and 1 in 4 people with CP can't talk? We all know that CP is a complex disability but this handy 'What is ?' infographic for will help to explain it. You can download a copy athttp://en.worldcpday.org/assets/Uploads/about/WorldCPDayCP-Infographic.pdf

How to drain the Swelling??
Massage the limb from downwards to upwards direction draining the swelling towards the lymph nodes.
Pressure should be minimum with slow pace & with comfortable grip.

Walking pattern to be taught for Parkinson patients
1. Big Steps.
2. Heel should touch the floor first then the feet.
You can hold the patient from behind
around the waist and can guide.
Initially try small steps as practice... and later can
walk in the manner mentioned above.

Exercise for Frozen Shoulder:
Stand with legs apart, bend from trunk and keep the affected hand hanging. Now move the affected hand making a big circle.
Because of hanging there is traction force reacted which helps in relieving pain around the joint thereby improving joint mobility.

Butterfly exercises are useful to improve the chest expansion and thoracic mobility.
Recommended for Parkinson disease patients who underwent thoracic surgery and respiratory diseases.

Simple exercise to improve the blood circulation of the lower limb:
Ankle Pumps: Either in sitting or lying position, move the ankle up hold for 10 counts then push the ankle down, hold for 10 counts.
Repeat this for atleast 20 counts thrice a day....

Very important step to stay fit...

Diet mantra

Relaxation for the foot muscles;
Roll the bottle under the feet. This exercise relaxes the feet muscles.

Turning the page of newspaper or card can be very good exercises for those who have restriction of movement with Colle's fracture.

This is very effective exercise for improving the urinary incontinence thereby strengthening the pelvic floor muscles.
Repeat this exercises for 20 times thrice a day.

Requesting Mumbai members to visit the link below and rate us 5 stars *****
Thank you for your support
http://www.justdial.com/Mumbai/Physiotheraphy-Rehab-Clinic-%3Cnear%3E-Near-Sahyadri-Bus-Stop-Hindustan-Naka-Kandivali-West/022PXX22-XX22-130622174723-D6Y6_TXVtYmFpIFBoeXNpb3RoZXJhcGlzdHMgQ2hhcmtvcA==_BZDET/writereview

Physiotheraphy & Rehab Clinic - Justdial Physiotheraphy & Rehab Clinic in Kandivali West, Mumbai listed under Physiotherapists with Address, contact number, reviews. Call 08888888888 for Physiotheraphy & Rehab Clinic in Kandivali West, Mumbai | Justdial.

Strengthening the knee muscles :
1. Stand with wall support with the heels touching the wall and keeping the pillow in between the two legs.
2. Pressing pillow with both the legs n performing mini squats.
This is the best exercise to strengthen the knee muscles in standing position.
Repeat thrice a day with 10 repetitions each.