Heilmassage by Edita Geier

11/06/2022

10/06/2022

🔈 IMPROVE YOUR HIP MOBILITY

The hip joint is also known as a ball and a socket joint. It is where the top of the thigh meets the pelvis. There are certain health conditions such as arthritis, limit the range of motion of the hip joint. Also, strenuous exercise, wearing high heels, and certain leg and back injuries can have a similar effect on this joint. All this affect the motility. However, certain exercises that can help loosen the soft tissue and improve the flexibility and mobility in the hip area are of great help.

The following moves will mobilize the hip flexors, the hip extensors and the hip rotators, all of which contribute to pain-free function and improved athleticism.

Try these exercises postworkout or pre-bedtime for better movement in and out of the gym.

🔒 Hip-Flexor Stretch

1. Stand inside a doorway and turn to face the door frame on your right.
2. Step back with your left foot and place your knee and lower leg on the floor to the left of the wall behind you (place a pad under your left knee if necessary).
3. Slide your left leg backward along the wall until you feel a stretch in the front on your left hip.
4. Raise your chest and torso and extend your arms overhead.
5. Grab the doorjamb behind you and slide your arms as far overhead as possible.
6. Press your lower back toward the doorjamb and hold it there for the duration of the stretch.
7. Breathe deeply, hold for one to two minutes, and repeat on the other side.

🔒 Flex-and-Rotate Hip Stretch

1. Stand facing a thigh-high table, desk, high bench, or the armrest of a couch.
2. Bend your right knee and raise your leg to rest your shin on the table, as if you’re doing a modified pigeon-pose stretch.
3. Bend your torso directly forward over your leg.
4. Press your elevated leg into the table for a five-count, then release for a 10-count, moving more deeply into the stretch. Contract and release five times.
5. Repeat the stretch with your torso rotated gently to the left, and again rotated to the right. Keep your back neutral and avoid rounding forward.
6. Slowly come out of the stretch.
7. Repeat the entire sequence with your left leg on the table.

It is not necessary that everyone can pull up the exercise with ease. It will take time for some, while a few might experience pain and stiffness in the muscles in the beginning. In any case, if the pain persists for long do not delay getting an advice from the health professional. For those with known joint and muscle problems or previous injuries and pain, it is better to seek medical advice before beginning with any exercises.

08/06/2022

🔈 WHAT IS BICEPS TENDONITIS?

The biceps muscle has two heads, simply named the long head and the short head. With biceps tendinitis, it’s usually the long head (which attaches to the top front of the shoulder) that gets injured. The long head tendon attaches to the shoulder joint capsule, and it is very near other important shoulder structures, such as your rotator cuff.

When the biceps tendon has any kind of abnormal or excessive stress, it may get inflamed. This includes excessive tension (pulling), compression (pinching), or shearing. If this happens repetitively, your body’s ability to heal itself may lag compared to these stresses, and this can lead to pain and injury via inflammation and swelling.

✳ Risk Factors for Biceps Tendonitis:

1. Repetitive overhead movements.

2. Poor movement mechanics and posture.

3. Weakness in the rotator cuff.

4. Age-related changes.

5. Abrupt increase in upper body exercise routine.

✳ How Do You Know If You Have Biceps Tendonitis?

People with biceps tendonitis often have a deep ache in the front of the shoulder. More specifically, pain is usually localized at the bicipital groove.

Sometimes pain can radiate distally down the arm. Symptoms will usually come on with overhead motions, pulling, lifting, or the follow-through of a throwing motion. Instability of the shoulder may also present as a palpable or audible snap when shoulder motion occurs.

✳ Common Symptoms of Biceps Tendonitis:

1. Sharp pain in the front of your shoulder when you reach overhead.

2. Tenderness to touch at the front of your shoulder.

3. Dull, achy pain at the front of the shoulder, especially following activity.

4. Weakness felt around the shoulder joint, usually experienced when lifting or carrying objects, or reaching overhead.

5. A sensation of “catching” or “clicking” in the front of the shoulder with movement.

6. Pain when throwing a ball.

7. Difficulty with daily activities, such as reaching behind your back to tuck in your shirt, or putting dishes away in an overhead cabinet.

Finding a health practitioner who is a skilled manual therapist may help speed up your recovery. Manual therapy is great to loosen tight muscles, mobilize stiff joints, and improve the blood flow in target areas.

📚 Treatment Plan 📚

👣 Step 1: Reduce Inflammation

The first step that any health practitioner should take is to relieve any possible inflammation. Rest and cold compress will help to reduce inflammation and begin the healing process.

👣 Step 2: Range of Motion

Once the pain has begun to subside, you should start to work on improving your pain-free range of motion. This will include not only the glenohumeral joint, which is what most people think of when they think of the shoulder, but also the neck, trunk, scapula (shoulder blade). If you have adequate flexibility in all of these other parts of your body, your glenohumeral joint won’t have to work as hard.

Two important ranges of motion for the shoulder include: flexion and internal rotation. You should be able to reach all the way overhead (full flexion) and have full internal rotation without pain. Having tight muscles in the back of your shoulder can lead to increased stress at the front of your shoulder, right where your biceps tendon is.

👣 Step 3: Build Strength

Early in your recovery, you can work on pain-free strengthening of the muscles in the shoulder as well as the back muscles that support the shoulder.

The rotator cuff muscles help to stabilize and protect the glenohumeral joint, so any basic shoulder-conditioning program should begin with these.

You also want to focus on stabilizing your scapula, which is the base that the humerus moves on. The shoulder girdle must be strong and stable enough to transfer all the forces between your arm and your body, and it must also be mobile enough to move with the humerus to allow for full range of motion.

👣 Step 4: Functional Training

Once you’ve started the healing process, significantly decreased inflammation, gained full range of motion, and have started strengthening, you’re ready for functional training. This is the last and most rewarding part of rehab because you’re now training to regain full strength and function.

You move with your entire body in a coordinated fashion, whether you want to return to playing baseball or carry a basket of laundry. If you move improperly (PTs refer to this as aberrant motion), this places increased stress to your tissues, which can lead to damage over time. So, even if your diagnosis is biceps tendonitis, a good physical therapist will know to treat the entire body. Whatever your goal is after physical therapy, your treatment should teach you to move more efficiently and optimally prepare you to return to your normal life.

06/06/2022

06/06/2022

🔈 WHAT CAUSES BAT WINGS?

The occurrence of flabby arms are due to the accumulation of excess of fat and result in loose and hanging skin in the upper portion of the person's arms. They make the arms look thicker than usual. Flabby arms are also called as Bat wings.

They are a result of increased age (>30years) when the body fat increases and the lean muscle decreases. These changes occur due to hormonal changes taking place with increase in age and due to sedentary (less active) lifestyle. With age, there is a decrease in the rate of metabolism, less amounts of calories are burnt which leads to increased accumulation of body fat. This in turn, results in the weight gain. The excess fat then starts getting stored in the regions of the arms and gives a saggy appearance.

💡 MAJOR MUSCLES OF THE ARMS

The major muscles in the arms include the deltoids, biceps and triceps. The deltoids are the major muscles in the shoulders and are responsible for lifting the arms up forward and out to the sides. The biceps brachii runs down the front of the upper arm and is in charge of bending the elbow joints against resistance. The triceps, on the back of the upper arms, overcome resistance to straighten the elbow joints.

💡 HOW TO LOSE BAT WINGS?

Answer: to exercise and to eat proper diet.

➡️ EXERCISES THAT HELP LOSE BAT WINGS

🏋️‍♀️ The Windmill Arm Rotation
Rotating the upper arms and the shoulders is a good workout for the arms and helps in strengthening the upper arms and the neck and shoulders muscles. In this exercise, the biceps and triceps are targeted secondarily. It involves, raising the arms in front at the shoulder level and place them parallel to the ground. Further, rotating the arms upwards, then backwards, bringing them down and then in the front and repeating the procedure

🏋️‍♀️ Triceps Push Ups
It is the most common exercise that burns fat in the arms and develops triceps. One should perform at least 12 sets of bench dips. While performing this exercise at home, one should keep a bench or chair behind and place one's arms on it and hold it. Now, place a stool under your feet so that they are raised from the ground. The dips are to be performed now by lowering the body, however make sure that the hands are tucked in at the sides and the elbow is at 90 degrees. Repeat the exercise. The other triceps involving exercises are triceps kickbacks, triceps extension and bent over row can be also performed by using dumbbells.

🏋️‍♀️ Triceps Extension
While keeping your abdominal muscles pulled in, slightly bend forward at the hips. Place the left hand on your left thigh or on a chair. You should have a dumbbell weighing 3 to 5 pounds on your right hand. With your elbow bent, pull the upper arm of your right hand up and back such that it’s parallel to the floor. Now extend your arm straight back and out. Pause for a while then bring back the arm to the initial position. Do 3 sets of 15 reps for each arm.

⚠️ Targeted exercises can help to reduce weight in this area, though a person is likely to experience more satisfying results from a full-body workout.

24/05/2022

🔈 SURFACE ANATOMY OF FOOT

The tendons in the ankle region can be identified satisfactorily only when their muscles are acting. If the foot is actively inverted, the tendon of the tibialis posterior may be palpated as it passes posterior and distal to the medial malleolus, then superior to the sustentaculum tali, to reach its attachment to the tuberosity of the navicular. Hence, the tibialis posterior tendon is the guide to the navicular. The tendon of the tibialis posterior also indicates the site for palpating the posterior tibial pulse (halfway between the medial malleolus and the calcaneal tendon.

The tendons of the fibularis longus and brevis may be followed distally, posterior and inferior to the lateral malleolus, and then anteriorly along the lateral aspect of the foot. The fibularis longus tendon can be palpated as far as the cuboid, and then, it disappears as it turns into the sole. The fibularis brevis tendon can easily be traced to its attachment to the dorsal surface of the tuberosity on the base of the 5th metatarsal. This tuberosity is located at the middle of the lateral border of the foot. With toes actively extended, the small fleshy belly of the extensor digitorum brevis may be seen and palpated anterior to the lateral malleolus. Its position should be observed and palpated so that it may not be mistaken subsequently for an abnormal edema (swelling).

The tendons on the anterior aspect of the ankle (from medial to lateral side) are easily palpated when the foot is dorsiflexed:

• The large tendon of the tibialis anterior leaves the cover of the superior extensor tendon, from which level the tendon is invested by a continuous synovial sheath; the tendon may be traced to its attachment to the 1st cuneiform and the base of the 1st metatarsal.
• The tendon of the extensor hallucis longus , obvious when the great toe is extended against resistance, may be followed to its attachment to the base of the distal phalanx of the great toe.
• The tendons of the extensor digitorum longus may be followed easily to their attachments to the lateral four toes.
• The tendon of the fibularis tertius may also be traced to its attachment to the base of the 5th metatarsal. This muscle is of minor importance and may be absent.

22/05/2022

21/05/2022

Erste-Hilfe-Maßnahmen sind überlebensnotwendig und können Hirnschäden vermeiden. Das passiert, wenn wir nicht helfen.

18/05/2022

🔈CERVICAL REGION - SUPINE TRACTION

1. The patient lies supine on the treatment table.
2. The physician sits or stands at the head of the table.
3. The physician's one hand gently cradles the occiput between the thumb and index finger. The physician's other hand lies across the patient's forehead or grasps under the chin (Figs. 1 and 2). (Use caution in patients with temporomandibular joint [TM] dysfunctions.)
4. The physician exerts cephalad traction with both hands with the head and neck in a neutral to slightly flexed position to avoid extension. The cradling hand must not squeeze the occiput, or the occipitomastoid suture will be compressed (Fig. 3).
5. This tractional force is applied and released slowly. It may be increased in amplitude as per patient tolerance.
6. This technique may also be performed using sustained traction.
7. This technique may be performed for 2 to 5 minutes to achieve the desired effects. It may be especially helpful in patients with degenerative disk disease.
8. In patients with TMJ dysfunction, it may be modified by placing one hand on the forehead instead of the mandible (Fig. 4).
9. Tissue tension is reevaluated to assess the effectiveness of the technique.

16/05/2022

Typical causes of coccydynia include injury, childbirth, pressure to the coccyx area, tumors, and infections.

15/05/2022

Nerve blocks are injections of an anesthetic directly in the region of an affected painful nerve. The goal of nerve blocks is to interrupt the transmission of pain from a nerve to the brain.