Kegels Exercises

Kegels Exercises are pelvic floor exercises that attempt to strengthen the muscles of the pelvic floor (PC Muscle). These exercises improve the urethra and rectal sphincter functions. Dr. Arnold Kegel developed a set of exercises to aid women in strengthening their pelvic muscles, especially after childbirth. These exercises are now increasingly recommended for women who suffer from urinary incontinence.

Conditioned pelvic muscles can help in easier childbirth. The toned musculature of the pelvic region can make for an easier vaginal delivery. You can prevent prolapse of pelvic organs. A uterine prolapse can occur when the ligaments that hold the uterus to the wall of the pelvis become weak. This can lead to discomfort and incontinence. Kegel exercises strengthen the inner walls of the vagina and increase the blood flow to the genital area.

Physiotherapy

Physical therapy also known as physiotherapy, includes evaluating, diagnosing and treating numerous disorders and disabilities through the physical way. This branch of medicine helps people restore, retain and maximize their strength, function, movement and overall well-being.

People who practice this branch of therapy are called physiotherapists. Diagnosis, treatment and rehabilitation of patients are their main areas of work. They primarily work with physical disorders and disabilities. Physiotherapy helps a person

• Become flexible
  
• Improve mobility
  
• Reduce pain
  
• Stay active
  
• Prevent injury
  
• Recover from injury

Physiotherapy helps the human body to remain functional. Physiotherapy is recommended when the human body suffers some physiological trauma. During physiotherapy the patient is examined physically and if required imaging studies are carried out so as to decide the right type of therapy. It is recommended in the following conditions:

• Post injury rehabilitation like fracture recovery, post surgical recovery.
  
• Spine problems like spina bifida, sciatica.
  
• Neck problems
  
• Muscular problems
  
• Joint disorders like osteoarthritis
  
• Neurological disorders like stroke, multiple sclerosis
  
• Backaches
  
• Headaches
  
• Urinary problems like urinary incontinence
  
• Lung and heart disease like chronic obstructive pulmonary disease

Heat therapy: Heat therapy improves the blood flow to the injured area thus speeding up healing. Heat therapy also loosens the tight tissues thereby relieving pain. Various heat treatments include ultrasound, hot pack, infrared heat, Paraffin wax bath, Diathermy

Cryotherapy: Cold therapy helps in minimizing the swelling and pain. It is very useful in acute injuries. Various treatments include ice massage and ice pack application

Strengthening exercises with Physical Therapy: Certain conditions may have caused the muscles to weaken, there are certain types of exercises aimed at strengthening the muscles thereby helping rehabilitation and improving performance.

Range Of Motion exercises: ROM exercises help in improving and maintaining the flexibility of joints. They also help in reducing the stiffness of the joints. Various exercises include:

Passive Range of Motion exercises: (PROM)

Active Range of Motion exercises: (AROM)

Active Assistive Range of Motion exercises: (AAROM)

Soft tissue mobilization/Therapeutic massage:This relaxes the tight muscles thus relieving pain and reducing swelling

Electrical stimulation: This method is used to prevent muscle atrophy in people with paralysis. Electrodes are placed on the surface of the skin thus causing the muscle to shorten.

TENS: Transcutaneous Electrical Nerve Stimulation is a type of never stimulation wherein a low degree electrical current is passed through the surface of the skin to the affected part. This process helps in relieving pain momentarily.

Other types of physical therapy treatment include taping, bandaging, joint mobilization, ergonomic training, postural training, balance exercise, traction, fitting of orthosis, etc. Physiotherapy has various specializations like geriatric, pediatric, orthopedic, neurological, sports, cardiovascular and pulmonary.

Osteoporosis

Literally meaning 'porous bones', osteoporosis is a medical condition that is characterized by fragile skeletal structure. Osteoporosis threatens nearly 34 million women in the US alone and many more worldwide. Osteoporosis is commonly noticed in post-menopausal women. But actual loss of bone mass happens in the 30s. This occurs due to loss of lose an excessive amount of their protein and mineral content, particularly calcium from the bones. Over time it leads to reduced bone mass and decreased bone strength. Normal bone marrow has small holes within it, but a bone with osteoporosis will have much larger holes. Osteoporosis can be classified into two categories - primary and secondary. Primary osteoporosis is associated with bone loss, which is prevalent in older persons and post menopause women. Secondary osteoporosis results from chronic conditions that contribute significantly to accelerated bone loss.

Most often osteoporosis is caused by a combination of lifestyle, genetic and hormonal factors. Slender, small-framed women are particularly at risk. Typical symptoms of osteoporosis are severe back pain, curvature of the spine and loss of height. A woman suffering from osteoporosis suffers from joint aches and muscle aches. There is an increased tendency to fractures on account of brittle and thin bones. Osteoporosis can be hereditary. Women with very thin body frames can be at increased risk of osteoporosis on account of lesser bone mass. Prolonged use of corticosteroids can put a woman at increased risk of osteoporosis since drugs such as prednisone, cortisone, prednisolone and dexamethasone damage bone mass. Other medications that can lead to bone loss are diuretics, anti-seizure drugs and anticoagulants. Hyperthyroidism is another contributory factor to developing osteoporosis. Chronic conditions such as renal failure, malnutrition and connective tissue diseases contribute towards development of osteoporosis.

Diagnosis of osteoporosis may include a series of tests such as bone densitometry (a bone density scan) performed by your physician. There are three types of bone density scans: dual-energy x-ray absorptiometry (DEXA), single photon absorptiometry (SPA), and quantitative computed tomography (QCT). The most common bone density scan is the DEXA - a test that measures bone density based on how bone absorbs two sets of photons (atomic particles with no electrical charge) generated by an x-ray tube. A bone density test is recommended by physicians to post menopausal women, especially those with a higher risk factor.

It is essential to build on your bone mass during the ages of 25 - 35 so as to keep osteoporosis at bay. This can be done by maintaining a balanced diet, with plenty of calcium and following a regular exercise regimen. Weight-bearing exercises are of special importance in strengthening the bones. Running, skipping, aerobics, tennis and weight training are ideal osteoporosis exercises that can be undertaken thrice a week for at least 30 minutes. Apart from bone density, these exercises also increase the strength, co-ordination and balance, thereby reducing the risk of falls. A sedentary lifestyle can put you at increased risk of developing osteoporosis in latter years.

• Consuming a balanced diet, rich in calcium
  
• Eating green leafy vegetables, citrus fruits, dairy products, nuts and shellfish
  
• Calcium supplements
  
• Avoid smoking and excess alcohol intake