Φυσικοθεραπεία

Can Kegel Exercises Boost Your Orgasms?

ΈΓΓΥΟΣ; Στο ΠΡΑΞΙΣ Σχεδιάζουμε Ασκήσεις Κολύμβησης για Εσάς!

The popular press might greet you with headlines like: 'For amazing sex, ladies, do your Kegels' or 'train your pelvic floor muscle for amazing orgasms'. It sounds great, sexual experiences are of course more complex than simply 'doing your pelvic floor muscles exercises'. How much pelvic floor muscles training can help, so far the evidence is not clear and knowledge is scant.

However, that doesn't mean that a bouncy, well-coordinated pelvic floor won't help to spice up your love life.

Many women we treat report they are able to reach orgasm easier, and that their orgasms are more powerful, once they start training their pelvic floor muscles.

It is encouraging to see that our trusted NHS is also taking an interest. The NHS site quotes 'Strengthening your pelvic floor muscles can help stop incontinence, treat prolapse and make sex better too."

Read more here: https://bit.ly/2K3lm0i 

 

line sep

Causes of neck pain and treatment

Around 50 per cent of people with neck pain will experience a recurrence of their problem. It’s important to understand what may have caused your neck pain, if you want to try to prevent it from returning. 

If this is the first time you have suffered with neck pain, it is most likely that you will recover over the next few weeks. Most neck pain problems get a lot better within three months. 

If simple painkillers and staying active are not helpful, then other treatments may be recommended. If you have an ongoing neck problem, say more than three months, then research suggests that the most effective treatment is exercise. In most cases, it is not possible to identify the exact cause of neck pain. It’s important to know that any kind of serious structural damage is rare, and the most likely cause is a strain of one of the small joints located on the side of the neck. These joints are called ‘facet joints’. Less commonly involved are the intervertebral disc and even less so, the nerves.

Neck pain is less common as we grow older, but ‘wear and tear’, ‘arthritis’ and ‘disc degeneration’ are more common and can be found in people who do not experience neck pain.

Read more here: https://www.csp.org.uk/conditions/neck-pain/causes-neck-pain and here https://www.csp.org.uk/conditions/neck-pain/treatment-neck-pain

 

line sep

Combating Muscle Atrophy With Physical Therapy

When a particular muscle or group of muscles is not used for a period of time, patients suffer from dis-use atrophy. There are studies that indicate there can be biochemistry changes in the muscle cell(s) indicative of an atrophy response within 72 hours of dis-use.  These changes are miniscule but it is easy to extrapolate what occurs in the muscle cells of someone that is not able to move and use or unwilling to move and use a particular body part for several weeks/months. The effects of disuse atrophy can be devastating to someone’s functional capabilities.

Many people are too sedentary and their muscles are atrophied, under developed and weak.  People who are in a non-weight bearing environment (astronauts) or confined to very small places (POWs) are notorious for exiting their situation looking emaciated and extremely thin.  The term “skin and bones” is commonly used because their muscle structure has “wasted” away to a bare minimum.  Many of these people are unable to walk because their muscles in their legs are so atrophied and weak that they cannot support their body weight.

By simply following a regimen using the proper amount of resistance training can reverse the effects of dis-use atrophy. Muscles will respond favorably to resistance training and the synthesis of contractile proteins will surpass the degradation process providing the patient performs the exercise routine consistently.  The muscles must be exercised in a way that requires them to act against an excessive resistance force.  This has been shown to produce hypertrophy of the muscle cells which is the exact opposite of atrophy.

Read more here: https://ace-pt.org/ace-physical-therapy-and-sports-medicine-institute-combating-muscle-atrophy-with-physical-therapy

 

line sep

Common Bowel Disorders

Bowel problems can occur at any age and the type of problem you have may influence the treatment you are offered. This leaflet outlines some conservative (non-surgical) treatments you may be offered and some changes you may be able to make yourself to help your symptoms.

It is normal to open your bowels from between three times a day, to three times a week. Everyone’s bowel function is individual and varies with many factors, such as diet, fluid, lifestyle and age.

The pelvic fl oor muscles act like a hammock to support the pelvic organs. Pelvic floor muscle exercises will also strengthen the anal sphincter muscles. These exercises will improve pelvic organ support, continence and sexual function. Pelvic fl oor muscle exercises (sometimes called Kegels) should include long squeezes as well as short, quick squeezes. You should work the muscles until they tire and do the exercises regularly to help the muscles become stronger and more effective.

Draw up and tighten your pelvic fl oor muscles before any activity which increases the intra-abdominal pressure, such as coughing or lifting to help the pelvic floor resist the downward movement of pelvic organs. It is important that you do your pelvic fl oor muscles exercises correctly. If you are having diffi culty ask to be referred to a specialist physiotherapist for proper assessment, and further advice (see inside back cover).

Read more here: https://pogp.csp.org.uk/system/files/publication_files/POGP-

line sep

 

Common posture mistakes and fixes

Physiotherapist Nick Sinfield describes 8 common posture mistakes and how to correct them with strength and stretching exercises.

If you have back pain, improving your posture is unlikely to address the root cause of your pain, but it may help alleviate muscle tension.

"Correcting your posture may feel awkward at first because your body has become so used to sitting and standing in a particular way," says Sinfield.

"But with a bit of practise, good posture will become second nature and be 1 step to helping your back in the long term."

Read more here: https://bit.ly/2VTRDt4 

 

line sep

Diaphragmatic Breathing

Αναπνοή

 Diaphragmatic breathing is a type of breathing exercise that helps strengthen your diaphragm, an important muscle that helps you breathe as it represents 80% of breathing. This breathing exercise is also sometimes called( belly breathing or abdominal breathing).

When the diaphragm is functioning effectively in its role as the primary muscle of inspiration, ventilation is efficient and the oxygen consumption of the muscles of ventilation is low during relaxed (tidal) breathing. When a patient relies substantially on the accessory muscles of inspiration, the mechanical work of breathing (oxygen consumption ) increases and the efficiency of ventilation decreases.

Controlled breathing techniques, which emphasize diaphragmatic breathing are designed to improve the efficiency of ventilation, decrease the work of breathing, increase the excursion of the diaphragm, and improve gas exchange and oxygenation.

Read more here: https://www.physio-pedia.com/Diaphragmatic_Breathing_Exercises

 

line sep

Finding Relief for Sciatica

It might not seem obvious that a stronger core could improve your spinal health. But your core is not just your abdominal muscles, even though they are key contributors to the stability of your spine. Muscles in the back, sides, pelvis, and buttocks also are part of your core.

Strengthening all of these muscles helps to support your spine.

Many types of exercise, including yoga and Pilates, can strengthen the core muscles. For example, planks and bridges are movements that target the core.

Avoid sitting for long periods

Prolonged periods of sitting put pressure on the discs and ligaments in the low back. If you have a job that requires a lot of sitting, take frequent breaks, or try a standing desk. Less sitting is better.

Manage your weight

Being overweight or obese can increase your risk for sciatica. And people who have sciatica and are overweight tend to heal more slowly. Why? The increased weight puts pressure on your spine and can lead to herniated discs. Even minor weight loss will reduce inflammation and pressure on the spine.

Practice good posture

Mom was right: slouching isn't good for you. But you don't have to walk around the room with a book on your head to practice good posture. Follow the tips:
● Pay attention to your body's position when you're standing or sitting.
● To prevent slouching, pull your shoulders down and back. Imagine your shoulder blades touching.
● If you work at a computer, take frequent breaks. Position your monitor so you can see it without bending your head down or tilting it back.


Source: Harvard medical school

 

line sep

How Does Alcohol Affect The Pelvic Floor?

Ποτό και ακράτεια

If you find that you regularly wet the bed after a night of drinking – don’t worry, it’s not uncommon. In fact, every 1 in 100 adults can be affected by bedwetting during their adult life.

Alcohol is a diuretic. This means that by consuming it, the production of urine simultaneously increases and can cause you to visit the bathroom a lot more than usual. Alcohol also irritates the bladder. This irritation can also worsen the symptoms of an overactive bladder.

Altering your diet completely may be not achievable for some. That’s why it’s important to prepare your pelvic floor and strengthen the muscles today to prevent a pelvic floor disorder from developing.

Read more here: https://www.kegel8.co.uk/blog/alcohol-and-the-pelvic-floor

 

line sep

Improving Your Bowel Function

ΈΓΓΥΟΣ; Στο ΠΡΑΞΙΣ Σχεδιάζουμε Ασκήσεις Κολύμβησης για Εσάς!

Bowel problems can occur at any age and the type of problem you have may influence the treatment you are offered. This leaflet outlines some conservative (non-surgical) treatments you may be offered and some changes you may be able to make yourself to help your symptoms.

The process of digesting food we eat starts in the mouth where the food is chewed properly before arriving in the stomach. The food is further broken down in the stomach and then passes through the small intestine where nutrients are absorbed, before moving on to the large intestine. As food passes around the large intestine, it absorbs fluid to become a formed motion. The formed motion is stored in the lower part of the large intestine called the rectum until it is passed out of the body.

Physiotherapy management is a “package” of care and may include biofeedback if appropriate. You will be given support and information including education explaining how normal bowel function works and the common causes of bowel problems such as faecal incontinence and constipation. Pictures, models and other visual aids may be used to help you improve your understanding of your symptoms. Start by using your pelvic fl oor muscles and try to hold on for an extra few seconds the next time you need to empty your bowels. Try to see if this can allow you to then walk calmly to the toilet and not feel rushed. Gradually try to increase how long you can hold on and thereby regain greater control of the back passage muscles.

Read more here: https://pogp.csp.org.uk/system/files/publication_files/POGP-BowelFunction_0.pdf 

 

line sep

Maintaining Physical Activity During COVID-19

COVID-19 is causing significant disruptions to all areas of life and presents a serious threat to health. The American Physical Therapy Association supports following the Centers for Disease Control and Prevention guidelines for remaining safe and avoiding unnecessary exposure, which includes staying home and distancing yourself from others when possible.

But practicing social distancing doesn’t mean that you have to stop being physically active or that you can't get physical therapy care if you need it. Getting the recommended amount of daily physical activity for your age and ability helps to maintain and improve overall health, and it is perhaps even more important during stressful times like these. And if you need physical therapy care, there are options available to you. 

Read more here: https://www.choosept.com/resources/detail/maintaining-physical-activity-amidst-covid-19-soci, and https://www.webmd.com/balance/guide/blissing-out-10-relaxation-techniques-reduce-stress-spot#1

 

line sep

MAMA ONLINE Διαδικτυακή εκπαίδευση για εγκυμονούσες και νέες μητέρες

Φυσικοθεραπεία και Τοκετός

Το φυσικοθεραπευτήριο ΠΡΑΞΙΣ αγκαλιάζει τη νέα μαμά, την εγκυμονούσα που αναμένεται να γεννήσει στο προσεχές χρονικό διάστημα και τη λεχώνα, με τις γνώσεις, την εμπειρία και τη φροντίδα που χρειάζεται η γυναίκα αυτήν την ιδιαίτερα απαιτητική και δημιουργική περίοδο της ζωής της.

Menopause

ΈΓΓΥΟΣ; Στο ΠΡΑΞΙΣ Σχεδιάζουμε Ασκήσεις Κολύμβησης για Εσάς!

Menopause occurs when a woman ceases to have periods and is no longer naturally able to become pregnant. The condition marks the end of your menstrual cycle, and is diagnosed once you've gone 12 months without a menstrual period.

Menopause can cause your pelvic floor muscles to weaken. These muscles are vital for supporting your pelvic organs, which means as they weaken you will be at risk of developing a pelvic floor disorder such as incontinence or pelvic organ prolapse.

Weight gain can also have a significant impact on the pelvic floor during menopause. It is common to gain weight during menopause as your metabolism slows, however these added pounds put more stress onto your pelvic floor, weakening it as a result.

Read more here: https://bit.ly/39JSXqL

line sep

O Ρόλος του φυσικοθεραπευτή στην ακράτεια κοπράνων ή αερίων

Η ακούσια διαρροή εντερικού περιεχομένου από τον πρωκτό, γνωστή ως πρωκτική ακράτεια (απώλεια στερεών, υγρών, αερίων) ή ακράτεια κοπράνων (απώλεια στερεών, υγρών) συγκαταλέγονται ανάμεσα στις «κοινές» δυσλειτουργίες του εντέρου, μαζί με την δυσκοιλιότητα.

Οι αιτίες που προκαλούν τις δυσλειτουργίες αυτές που χαρακτηρίζονται από ακράτεια του εντέρου συμπεριλαμβάνουν:

Physical Therapy Guide to Meniscal Tear

What is a Meniscal Tear?
The meniscus is a cartilage disc that cushions your knee. Each of your knees has 2 menisci (plural of meniscus); one on the inner (medial) part of the knee, and the other on the outer (lateral) part of the knee. Together, they act to absorb shock and stabilize the knee joint.

Meniscal tears can be classified in 2 ways: acute or degenerative. An acute meniscal tear typically is caused by twisting or turning quickly on a bent knee, often with the foot planted on the ground. This mechanism of injury often produces related injuries, such as an ACL tear. Degenerative meniscal tears occur over time, due to repetitive stress being put on the knee, such as in a job or sport that requires a lot of squatting.

How Can a Physical Therapist Help?
Meniscal tears can often be managed without surgery. A short course of treatment provided by a physical therapist can help determine whether your knee will recover without surgery. Your physical therapist can help control pain and swelling in the knee area and work with you to restore full strength and mobility to your knee.

Read more here: https://www.choosept.com/symptomsconditionsdetail/physical-therapy-guide-to-meniscal-tear

 

line sep

Recovery after having a caesarean section

In the first week or two after having a caesarean it is common to experience discomfort or even pain when getting in/out of bed, walking any distance, carrying out any activities that cause strain on your tummy and when going to the toilet to pass urine or open your bowels. This is because of the wound in your tummy and womb and how your tummy muscles, bladder and bowel have been moved around during surgery. Having an anesthetic and pain medication can also leave you feeling more tired than usual and can sometimes cause sickness.

Usually the wound heals well and scar tissue will form within 3-4 weeks. A few women may get a wound infection, so if your pain is not settling, the wound becomes hot and red or you notice a discharge from your wound, tell your GP or midwife straight away. As the scar forms it can leave a strange numb feeling over it. For a few women too much scar tissue can form and leave the scar feeling tight and sore.

Read more here: Pelvic, Obstetric and Gynaecological Physiotherapy

 

line sep

Relaxation Techniques That Zap Stress Fast

Meditate:A few minutes of practice per day can help ease anxiety. “Research suggests that daily meditation may alter the brain’s neural pathways, making you more resilient to stress,” says psychologist Robbie Maller Hartman, PhD, a Chicago health and wellness coach.

It's simple. Sit up straight with both feet on the floor. Close your eyes. Focus your attention on reciting -- out loud or silently -- a positive mantra such as “I feel at peace” or “I love myself.” Place one hand on your belly to sync the mantra with your breaths. Let any distracting thoughts float by like clouds.

Breathe Deeply:Take a 5-minute break and focus on your breathing. Sit up straight, eyes closed, with a hand on your belly. Slowly inhale through your nose, feeling the breath start in your abdomen and work its way to the top of your head. Reverse the process as you exhale through your mouth.

Signs of a pelvic floor problem

ΈΓΓΥΟΣ; Στο ΠΡΑΞΙΣ Σχεδιάζουμε Ασκήσεις Κολύμβησης για Εσάς!

Pelvic floor problems can occur when the pelvic floor muscles are stretched, weakened or too tight. 

Some people have weak pelvic floor muscles from an early age, whilst others notice problems after certain life stages such as pregnancy, childbirth or menopause.

Some people have pelvic floor muscles that are too tight and cannot relax. This can be made worse by doing squeezing exercises and overworking the muscles without learning how to relax.

Although it is hidden from view, your pelvic floor muscles can be consciously controlled and therefore trained, much like your arm, leg or abdominal (tummy) muscles. Strengthening your pelvic floor muscles will help you to actively support your bladder and bowel. This improves bladder and bowel control and reduces the likelihood of accidentally leaking from your bladder or bowel. Like other muscles in your body, your pelvic floor muscles will become stronger with a regular exercise program. This is important for both men and women.

Read more here: http://www.pelvicfloorfirst.org.au/pages/how-can-i-tellif-i-have-a-pelvic-floor-problem.html

 

line sep

Temporomandibular Joint Disorder

Temporomandibular joint disorder (TMD) is a common condition that limits the natural function of the jaw, such as opening the mouth and chewing, and can cause pain. The temporomandibular joint (TMJ) is a hinge joint that connects your jaw to your skull in front of your ear. The TMJ guides jaw movement and allows you to open and close your mouth and move it from side to side to talk, yawn, or chew.

TMD can cause the jaw to lock or get stuck in a certain position. You may experience headaches, feel pain when chewing certain foods, or have difficulty fully opening your mouth.

Your physical therapist will evaluate your posture and observe how your cervical spine—the upper portion of your spine, situated in your neck—moves. Your physical therapist will examine your TMJ to find out how well it functions and whether there are any abnormalities in your jaw motion.

If, after the examination, your physical therapist suspects that your pain is a result of the position ("alignment") of your teeth, the therapist will refer you to your dentist for further examination.

Your physical therapist can help you restore the natural movement of your jaw and decrease your pain. Based on your condition, your therapist will select treatments that will work best for you. Your treatments may include:

Read more here: https://www.choosept.com/symptomsconditionsdetail/physical-therapy-guide-to-temporomandibular-joint-disorder

 

line sep

Workplace wellness

 Sitting at a desk while using the keyboard for hours on a day to day basis can result in poor circulation to joints and muscles. It can also create an imbalance in strength and flexibility of certain muscles, and muscle strain. These issues can be easily remedied by taking frequent short breaks, or "micro breaks," throughout your day.

Many physical therapists are experts at modifying work stations to increase efficiency and prevent or relieve pain. Additionally, if you are experiencing pain that isn't relieved by modifications to your work station, you should see a physical therapist who can help develop a treatment plan to relieve your pain and improve your mobility.

Read more here: https://bit.ly/3gzUP6P and here: https://bit.ly/2W24rxz 

line sep

Ακράτεια και Αθλητισμός. Μία προβληματική κατάσταση με «φυσικοθεραπευτική» λύση

Φυσικοθεραπεία κατά τη λοχεία

Οι αθλητές και οι συστηματικά αθλούμενοι που ακολουθούν έντονη άσκηση, με υψηλές ταχύτητες και δραστηριότητες με πολλά βάρη, όπως αθλητές της ενόργανης γυμναστικής, μπασκετμπολίστες, ποδοσφαιριστές, δρομείς, κ. ά., έχουν αυξημένο κίνδυνο να αναπτύξουν προβλήματα στο πυελικό έδαφος, εξαιτίας της συνεχούς και εκτεταμένης πίεσης που ασκείται προς τα κάτω, προς τους μύες του πυελικού εδάφους.