Tai Chi for posture and back pain
Tai Chi Introduction
Tai Chi is a form of exercise that has recently been gaining popularity as a way to relieve and/or manage back pain and neck pain. It is often easy to associate Tai Chi with groups of people in parks or gyms moving slowly and deliberately in synchronization. These people are using the same Tai Chi principles and movements created in ancient China and still practiced all around the world as a healing exercise.
Basic elements of Tai Chi
Though the precise origin of Tai Chi is arguable, some facts about its history remain constant. Tai Chi emulates the motions and ideas behind an ancient Chinese martial art called Tai Chi Quan. Tai Chi Quan routines required the practitioners to be tranquil and calm, emphasizing slow and soft movements. Tai Chi is an exercise modified to inherit nearly all the ideas behind Tai Chi Quan, but using the method as a means to attain healing qualities rather than combative awareness.
Unlike other forms of exercise such as yoga, Tai Chi involves a greater degree of movement. And unlike many types of aerobic exercise (such as running) Tai Chi does not involve any jarring motions that create impact on the spine. It is a slow and deliberate, flowing movement of the body.
The practice of Tai Chi entails three key components:
*
Movement—slow and fluid movements improve the body's alignment, posture, strength, flexibility, coordination, balance, and stamina. Many of these benefits of Tai Chi are consistent with many other forms of low-impact exercise, with the added benefit of focus on improved posture, balance and alignment.
*
Breathing—focused and rhythmical breathing emphasizes a relaxed body and encourages strong circulation. Oxygenated blood flows to the muscles and brain during Tai Chi.
*
Meditation/state of mind—a meditative state of mind during Tai Chi, coupled with these movements and breathing is said to dissipate stress and anxiety, which helps relieve pain caused by psychological and emotional factors.
Benefits of Tai Chi
A number of studies have shown that Tai Chi provides several benefits—physical as well as mental. And some of the benefits of Tai Chi are enjoyed even when not doing the exercises, such as improved posture throughout the day.
Tai Chi has demonstrated usefulness in the prevention and treatment of certain problems such as back pain. Importantly, Tai Chi is non-invasive, relatively inexpensive, and gentle on the spine, so many people with back pain are starting to try it as an adjunct to (or sometimes instead of) traditional medical approaches to manage back pain. Furthermore, Tai Chi does not require any expensive equipment and can be practiced anywhere.
The link to the above article can be found here:
http://search.netscape.com/ns/boomfr...Fsciaex01.html
Exercise ball therapy for back pain
Exercise ball introduction
The exercise ball—also called a swiss ball—is a conservative treatment option for back pain sufferers and is designed to help prevent further episodes of back pain as part of a rehabilitation program.
With the exercise ball, an element of instability is introduced to the exercise that one would not normally get in a floor exercise. The body responds naturally and automatically to this instability to keep balanced on the exercise ball. Over time, the muscles used to keep in balance on the swiss ball become stronger. In essence, you build strength in important back muscles and abdominal muscles without knowing it.
In addition, it is theorized that the type of movement induced by using the exercise ball (small range, adjustment of balance) by the spine may help reduce pain by stimulating natural pain inhibitors.
The benefits of swiss ball exercise for people with back pain include:
*
Simple way to start moving again after back pain episode
*
Improved muscle strength
*
Greater flexibility and range of motion of the spine
*
Enhanced balance and coordination of muscles used to stabilize the spine and control proper posture while using the exercise ball
*
Increased tendency to maintain a neutral spine position during exercise
The exercise ball has additional applications in areas such as general fitness, strength or weight training, and exercise for pregnant women.
The exercise ball
The term "swiss ball" was coined because one of the earliest noted uses of an exercise ball was 1965 in Switzerland where a group of physical therapists used it in their work with children with cerebral palsy. The exercise ball may also be referred to as a gymnic ball or gym ball, stability ball, therapy ball, or blue ball (because most are blue).
The size of the exercise ball varies. Physical therapists and exercise trainers suggest using an exercise ball that fits each person’s height and leg length, where the hips and knees are at or slightly greater than a 90 degree angle (thighs parallel to ground or point down slightly) with feet flat on the floor. It is best to work with a physical therapist, exercise physiologist or other spine specialist for a proper fit before using or purchasing an exercise ball.
The exercise ball may be inflatable, made out of vinyl or plastic, or solid foam rubber. Inflatable exercise balls can be punctured, so it is important to avoid wearing anything sharp (jewelry, belt buckle) when using the ball. Certain manufacturers tout designs that stop the exercise ball from exploding if a puncture occurs, allowing the air to leak out slowly instead.
Inflatable exercise balls may come deflated and you will need to use an air pump to fill them. Frequently a pump can be purchased with the exercise ball. Instructions about air pressure and fill levels should be followed. Exercise balls made of plastic can be harmed by heat and excess sunlight.
One factor in choosing an exercise ball is its durability and ability to maintain its shape under pressure. Manufactures should provide test load figures to the retailer for how much weight the exercise ball will hold.
The link to the above article can be found here:
http://search.netscape.com/ns/boomfr...Fsciaex01.html
The following link is for the top 10 yoga exercises to relieve sciatica:
http://search.netscape.com/ns/boomfr..._exercises.htm
Thats what I found for now I hope it helps
Bad Back (Sciatica) & Weight Loss
