Personal Web Site

Dynamic DNS for your domain
http://images.google.com/
 

Body Part Exercise & Information URL http://orthoinfo.aaos.org/

UPTODATE: http://patients.uptodate.com/frames.asp?page=withnote.asp&url=toc.asp&toc=bones_joints_and_muscles&title=Bones%20joints%20and%20muscles

http://www.medem.com/medlb/sub_detaillb.cfm?parent_id=177&act=disp
 

    
Neck http://orthoinfo.aaos.org/category.cfm?topcategory=Neck
Low Back http://www.medicalmultimediagroup.com/pated/back.html
http://www.spine-health.com/
http://www.spineuniverse.com/authorbio.php?authorID=54
Shoulder http://orthoinfo.aaos.org/fact/thr_report.cfm?Thread_ID=162&topcategory=Shoulder or www.shouldersolutions.com/anatomy.php
Knee http://www.medicalmultimediagroup.com/pated/knee_problems.html
Wrist http://www.medicalmultimediagroup.com/pated/ctd.html
Hamstrings http://www.webmd.com/backpain/Step_hamstringStretch.pdf
General http://www.familydoctor.org/
http://www.medicinenet.com/script/main/hp.asp
http://www.postgradmed.com/pat_note.htm
 

 
Carpal Tunnel http://www.medicalmultimediagroup.com/pated/ctd.html and http://www.neurologychannel.com/carpaltunnel/
Spine http://www.painclinic.org/spinalpain-introduction.htm

 


 
INFORMATION ABOUT:
Ankle
Child Orthopedics
Elbow
Foot
General
Hand
Hip
Knee
Shoulder
Spine - Cervical
Spine - Lumbar
Spine - Thoracic
Wrist
Spinal Region Referral Area Condition Mimicked
Upper Cervical Spine (neck) C1-C4 Back of the head (occiput), back of the shoulders, angle of the jaw, face Headaches, migraines, jaw problems, trigeminal neuralgia, tension in the shoulders
Middle / Lower Cervical Spine (neck) C5-C8 Arms, forearms, hands and fingers Trapped / pinched nerve in the neck, tennis elbow, golfer's elbow, frozen shoulder
Upper Thoracic Spine (above the bra-strap) T1-T4 Pain in the arms, front of the upper chest, upper ribs Trapped / pinched nerve in the neck, angina, breathing difficulties and other chest complaints
Middle Thoracic Spine (at the bra-strap) T5-T8 Upper abdomen, middle ribs Stomach ulcer, gall bladder problems, trapped wind, indigestion, breathing difficulties and other chest complaints
Lower Thoracic Spine (below the bra-strap) T9-T12 Lower abdomen, lower ribs, pelvis and sexual organs Irritable bowel disorder, pelvic pain, period pain, pain in the sexual organs
Upper Lumbar Spine L1-L3 Groin, front of the upper thigh Trapped / pinched nerve in the back, groin and thigh problems, hip and knee problems
Lower Lumbar Spine L4-L5 Front of the inner and outer shin bone, top of the foot Sciatica, shin and foot problems
Sacrum S1-S4 Buttocks, perineum Pelvic pain, coccydynia

 

"Pain, a useful servant but a poor master"


 

Templates

Symptom Scout

Common MS Injuries

Guidelines

Neck Pictures:

 

 



InnerthighCalvesthighhip.JPG (99925 bytes)

 

Knee Joint:
 

 

A memory aid that may help remind you of these four basic treatment steps is the word "RICE":

R=Rest the knee from the painful activity.

I=Ice the affected area for 20 minutes, 3 times a day.

C=Compress the painful area with an elastic bandage.

E=Elevate the leg.

Shoulder:

Rotator cuff

figure 1


http://www.vesalius.com/graphics/archive/arch2_musculo.asp
Muscle Pics

 

Carpal Tunnel
B6 100 mg of vitamin B6 three times per day
http://www.thehelpinghand.com/tips/tips.htm
http://www.medicalmultimediagroup.com/pated/ctd/cts/cts.html#treatment

Thyroid and CT

RSI (Repetitive Strain Injury)
Computer Related Repetitive Strain Injury


What is Repetitive Strain Injury?

 

Hamstring Stretch (there are many methods of stretching but few are biomechanically optimized to avoid back injury).
Stretching


Shoulder Execises
 
 

 

Rotator Cuff
 

Low back stretches

Orthopedic Injuries (hip, cervical, hand, etc.)

Want to exercise? Ask your doctor and start here

Exercises:

Shoulder Surgery Exercise Guide
URL

Regular exercises to restore your normal shoulder motion and flexibility and a gradual return to everyday work and recreational activities are important for your full recovery. Your orthopaedic surgeon and physical therapist may recommend that you exercise from 10 to 15 minutes 2 or 3 times a day during your early recovery period. They may suggest some of the following exercises. This guide can help you better understand your exercise and activity program.

 

Pendulum, Circular - Bend forward 90 degrees at the waist, using a table for
support. Rock body in a circular pattern to move arm clockwise 10 times, then
counterclockwise 10 times. Do 3 sessions a day.

 

 

Shoulder Flexion (Assistive) - Clasp hands together and lift arms above head.
Can be done lying down (drawing A) or sitting (drawing B). Keep elbows as straight
as possible. Repeat 10 to 20 times. Do 3 sessions a day.

 

 

Supported Shoulder Rotation - Keep elbow in place and
shoulder blades down and together. Slide forearm back and forth.
Repeat 10 times. Do 3 sessions a day.

 

 

Walk Up Exercise (Active) - With elbow straight, use fingers to "crawl" up
wall or door frame as far as possible. Hold 10 seconds. Repeat 3 times.
Do 3 sessions a day.

 

 

Shoulder Internal Rotation (Active) - Bring hand behind back and across to
opposite side. Repeat 10 times. Do 3 sessions a day.

 

 

Shoulder Flexion (Active) - Raise arm to point to ceiling, keeping elbows
straight. Hold 10 seconds. Repeat 3 times. Do 3 sessions a day.

 

 

Shoulder Abduction (Active) - Raise arm out to side, elbow straight and palm
downward. Do not shrug shoulder or tilt trunk. Hold 10 seconds. Repeat 3 times.
Do 3 sessions a day.

 

 

Shoulder Extension (Isometric) - Stand with your back against the wall and
your arms straight at your sides. Keeping your elbows straight, push your arms
back into the wall. Hold for 5 seconds, then relax. Repeat 10 times.

 

 

Shoulder External Rotation (Isometric) - Stand with the involved side of
your body against a wall. Bend your elbow 90 degrees. Push your arm into the wall.
Hold for 5 seconds, then relax. Repeat 10 times.

 

 

Shoulder Internal Rotation (Isometric) - Stand at a corner of a wall or in a
door frame. Place the involved arm against the wall around the corner, bending your
elbow 90 degrees. Push your arm into the wall. Hold for 5 seconds, then relax.
Repeat 10 times.

 

 

Shoulder Internal Rotation - Keep elbow bent at 90 degrees. Holding light
weight, raise hand toward stomach. Slowly return. Repeat 10 times.
Do 3 sessions a day.

 

 

Shoulder External Rotation - Keep elbow bent at 90 degrees at side. Holding
light weight, raise hand away from stomach. Slowly return. Repeat 10 times.
Do 3 sessions a day.

 

 

Shoulder Adduction (Isometric) - Press upper arm against a small pillow
alongside your body. Hold 5 seconds. Repeat 10 times. Do 3 sessions a day.

 

 

Shoulder Abduction (Isometric) - Resist upward motion to the side, push arm
against back of chair. Hold 5 seconds. Repeat 10 times. Do 3 sessions a day.

 

Neck Exercises URL

The following stretches can keep your neck muscles flexible and strong. A regular neck exercise program can help relieve stiffness and muscle tension.

Neck Rehabilitation Exercises

CAUTION:

The purpose of the following exercise is to help in the recovery from injury and provide a program necessary to strengthen neck muscles, to help prevent further irritation. It is designed to work within the context of a properly supervised program of care including chiropractic treatment, massage therapy, therapeutic nutrition and rehabilitation. It is NOT designed as a stand alone approach to self-care. Before you begin this program, consult your chiropractor to rule out conditions which it may aggravate.

General Guideline and Directions

This program can be done while sitting or standing, on the job or at home, whenever you feel neck tension starting to build. Copy this site to your favorite list to quickly access and do the exercises while sitting at your computer.

 

Isotonic Exercises

Repeat each exercise 5 - 7 repetitions:

Slowly turn the head to the right bringing the chin over the right shoulder. Hold for a count of three and roll head back to the neutral position. Pause and repeat in the opposite direction.

Slowly bend chin forward to rest it gently on the breast bone. Flex only to the point of comfortable stretch. Pause, slowly raise the head back to neutral and extend back as far as comfortable without straining. Pause and repeat.

Slowly bend the head to the right, ear to the shoulder. Pause, return head to the neutral position and repeat in the opposite direction.

With head turn right, allow chin to drop forward in a semi-circular motion rolling across the chest and up to look over the left shoulder. Pause and repeat in the opposite direction.

Sitting upright, slowly draw your chin and head straight backwards, keeping your jaw parallel to the floor. Resist tipping you head back. Guide your jaw with your hand. Hold, count to three and relax.

Isometric Exercises

Repeat each sequence 3 - 5 times

Resisted Extension: Interlock your fingers behind the head and push backwards against resisted hands without moving the head. Hold for approximately 10 seconds and relax.

Resisted Flexion: Place hands on the forehead. Attempt to push forward while resisting against your hands. Avoid moving the head, hold for a count of 10 and relax.

Resisted Side Bends: Place your right hand on the right side of your face. Push head against the hand and avoid moving the head. Hold for a count of 10, relax and perform procedure on the opposite side.

Resisted Rotation: Place your right hand on your right temple, your left hand on the left side of the back of your head. Now attempt to look over your right shoulder while resisting the movement of your head with your hands. Hold for a count of 10. Relax and repeat in the opposite direction with hands reversed.

Additional Exercises for Recurrent or Chronic Neck and Upper Back Strain

The following are to be done while in a hot shower. The purpose here is to benefit from the heat as well as the general massaging action of the water. These serve to soothe irritated tissues, increase blood flow and enhance the effectiveness of the following stretches. Repeat each sequence 3 -5 times

Turn the head as far as possible to the right, hold for a count of 5, then turn the head as far as possible to the left. Hold again and return to the neutral position. Relax.

Flex head forward to the point where the chin approximates the chest as closely as is comfortable. Hold for a count of 5 and relax, returning to the neutral position.

Attempt to approximate the left ear and left shoulder. Never stretch to the point of discomfort. Hold for a count of 3 and return to neutral position. Perform the procedure on opposite side and pause.

While left hand grasping right wrist behind back, pull downward towards the floor with the left hand. Take a deep breath, slowly stretch, standing on the toes while looking towards the ceiling. Hold for a count of 3, exhale and relax. Now perform the same procedure while grasping left wrist with right hand.

This exercise is similar to the previous except instead of looking up, you bend your head away from the arm being pulled down. Hold position for 10 to 15 seconds, and alternate arms.

Another variation. Instead of looking up or bending away, you turn your head away from the side being pulled down. Hold position for 10 to 15 seconds, and alternate arms.

Still more exercise!


Shoulder Shrug: While standing erect, arms held loosely at your sides, breath deeply as you lift your shoulders as high and far back as possible. Now breath out as you lower your shoulders to the starting position. Relax and repeat.
The key is to do this exercise very slowly and methodically, concentrating your efforts to the fullest throughout the entire cycle. Repeat sequence 20 times twice a day. You should attempt to build to a routine of 40 to 60 repeat twice a day.

Upper Back Stretch: Place your hands on the respective shoulders. Now slowly cross you elbows, first right over left, then left over right until you feel a comfortable stretch to the upper back. Repeat this sequence 5 to 10 times.


Shoulder/Arm Swing and Stretch:

·  A. While holding a .5 to 1 kg (1 - 2 pound) weight in the hand of the affected side, flex the knees while bending forward at the waist bracing body with the opposite hand. Slowly allow the arm to swing across the body right to left for a period of 30 seconds to one minute. Attempt to allow the affected side to remain as limp as possible, thereby providing the maximum amount of stretch to irritated tissues.

·  B. While maintaining the same position, swing the arm backward and forward for 30 seconds to a minute.

·  C. Allow arm to swing in a gradually increasing clockwise circle for one minute.

·  D. Repeat procedure C. in a counter clockwise direction.

Wall Climb: Face the wall. Keeping the elbow straight, "walk" your fingers up the wall as high as you can go. (Do not shrug or hunch your shoulder or tilt the upper half of your body.) Repeat 10 times, each time trying to "walk" a little higher. Turn your body slightly and repeat 10 times. Continue gradually turning your body and repeating the exercise until you are at a right angle to the wall. Perform this exercise for 10 minutes, two or three times a day.

 
exercise
Tilt From Front To Back
  • Tilt your head slowly back, far enough so you can look up.
  • Hold posture for a moment.
  • Return slowly to front position.
  • Do 5-10 repetitions of this exercise 3 times a day.
exercise
Tilt From Side To Side
  • Keep your head straight as you slowly tilt it over to the side.
  • Don't go so far that you touch your ear with your shoulder.
  • Hold posture for a moment.
  • Return your head to center position.
  • Move your head to your opposite shoulder.
  • Do 5-10 repetitions of this exercise three times a day.
exercise
Rotate Head From Side To Side
  • Slowly turn your head as far as you can.
  • Hold posture for a moment.
  • Return your head to the center.
  • Move your head in the opposite direction.
  • Do 5-10 repetitions of this exercise 3 times a day.
exercise
Side Resistance
  • Hold one hand against the side of your head.
  • Use your hand to resist the movement as you try to touch your shoulder with your ear.
  • Hold this posture for a count of 5.
  • Relax and repeat on opposite side.
  • Do 5-10 reps of this exercise 3 times a day.
Hand Resistant Exercises
exercise
Forward Resistance
  • Hold both hands against your forehead.
  • Try to move head forward, but resist the movement with your hands.
  • Hold this posture for a count of 5.
  • Relax.
  • Do 5-10 Repetitions of this exercise 3 times a day.
exercise
Backward Resistance
  • Place both hands behind your head.
  • Try to move head backwards, but resist the movement with your hands. Don't tip chin.
  • Hold this posture for a count of 5.
  • Relax.
  • Do 5-10 reps 3 times a day.
This information is not intended as a substitute for proper health care. If you are being treated for a neck problem, exercise under the direction of your health care provider.

More images

BRACHIAL PLEXUS C5-T1  Grey's Anatomy

sensory BPlexus.jpg (10208 bytes)


LUMBOSACRAL PLEXUS L4-S3 Grey's Anatomy


http://www.medmedia.com/05/2123.htm

wpe3.jpg (25546 bytes)wpe4.gif (19812 bytes)

wpe3.gif (27728 bytes)wpe6.jpg (31957 bytes) Sciatic nerve distribution

PIRIFORMIS SYNDROME

http://www.michiganrunner.com/add_articles/RunDr_Sept.html

http://www.rice.edu/~jenky/sports/piri.2.html

http://www.rice.edu/~jenky/stretch.html

http://www.rice.edu/~jenky/images/piriformis.stretch.gif

ANKLE EXERCISE PROGRAM

PHASE I

R-I-C-E Principle

·         REST. Limit your walking, especially right after injury. Crutches or a cane may be necessary, depending on the severity of your injury. You will probably walk on your heel at first. Work gradually toward a "normal" toe-off in you stride.

·         ICE. Ice your ankle 2-4 times a day until all pain, swelling and discoloration are gone.

·         COMPRESSION. Use an elastic wrap (and air splint, if provided) as directed.

·         ELEVATE. Elevate your ankle above your waist as much as possible until swelling resolves.

HEEL CORD STRETCH - (ACHILLES TENDON: GASTROC-SOLEUS)

Stand flat-footed about three feet from the wall. Lean in, until you feel a stretch in your calf. Hold for 10 seconds. Relax and repeat 10 times. Do this with your knees bent and straight. You may find this easier after icing the ankle.

ACTIVE RANGE-OF-MOTION EXERCISE

Simply move your ankle as far as possible in its 4 basic directions as shown. This might be uncomfortable, but not painful. This exercise too will be easier after icing.

BALANCE EXERCISE

Practice standing on one foot (the injured one) with your eyes open. As your ankle feels better you can do this with your eyes closed. You should continue this exercise throughout the program regimen. Your ankle needs to relearn its balance function. Compare with the opposite side to see how long you can balance on one foot. 

Progress to the next phase only when you can do so  without a limp or significant pain.
PHASE II

TOE RAISES

Stand with toes on a block or stair step. Let your heel drop below the stair step. Raise up on your toes. Hold each position for 10 seconds. Repeat 8-10 times. Do this 2-4 times a day.

RESISTED RANGE-OF-MOTION

Use a piece of surgical tubing or a towel to resist all ankle motions, especially eversion. Do this about 10 minutes twice a day.

STRAIGHT-AHEAD ACTIVITY

Progress comfortably from walking to faster walking to jogging and running on smooth surfaces.

FUNCTIONAL ACTIVITY

Work on twisting, changing directions. Walk, then jog, then run -- straight ahead and backwards. Change directions while jogging. Run figure - 8's, first wide and slowly, then quicker with tight corners. Progress to cutting sharply.

S-A-I-D PRINCIPLE (SPECIFIC ADAPTATION TO IMPOSED DEMANDS)

Progress gradually toward your previous or desired activity. For example, work on kicking and stop-start running before playing soccer. Or practice jumping, pivoting, and defensive shuffling before playing basketball.

Continue each exercise until both ankles perform equally well

ankle.gif (48118 bytes)http://www.latimes.com/features/health/la-he-ankle8jul08.story