Yoga improves digestion, flexibility, circulation

Shamona Harnett

With a foam block lodged under the front of his wheelchair to keep it from rolling, Regan Block leaned forward to stretch himself carefully.

For a fleeting second, he imagined that he might fall out of his chair.  He knew that in reality, however, that he was safe.

“I didn’t feel like I could hurt myself,” says the 43-year-old Winnipegger.  “[Instructors] were always there when I needed it.  You can’t go into yoga if you’re by yourself, on an island.”

For years, Block longed to try yoga but never thought that was feasible.  The St.James resident has been in a wheelchair for 22 years following a spinal-cord injury.

Recently, his yoga dream came to life when his massage therapist handed him a brochure promoting something called “adapted yoga”–a type of yoga designed for people with mobility issues, including those in wheelchairs.  Block was thrilled.

He’s tried about six classes so far and describes them as busy.  “It’s exhausting.  After a few minutes of stretching, going from one side to the other side and then holding it and looking ahead to see what the next pose is, it’s confusing to someone who’s never tried it,” says Block.

” But by the third or fourth class I was moving along pretty fast and could tell that things were changing for me.”

Among Block’s health improvements: the muscle spasms in his legs–a result of his spinal-cord injury–have lessened.  “They don’t jump as much,’ he says.  “I take less medication 

Block a rehabilitation cousellor who spends a lot of time working at a desk, says he also noticed that following classes he felt more relaxed and limber.

His class instructors assisted him constantly and even used a special cord to help him raise and bend his legs.  His digestion improved, he says, thanks to moving and stretching his torso–something he never did before.

Adapted yoga is the brainchild of Winnipeg occuipational therapist, Marnie Courage, who launcher the program in April 2010.  Courage, 36, owns Enabling Access (www.ea-solutions.ca), a business through which she rehabilitates Winnipegers using movement.

After taking some yoga classes herself for the first time, Courage realized that her clients–particularly the ones with mobility issues–could truly benefit form them as well.

“I did a bid of research and there wasn’t, really, anything out there that I could find in terms of a class for people who couldn’t get down to the floor,” says Courage.

She says that yoga not only improves flexibility, but also helps digestion, blood circulation, increases lymphatic-system flow and creates positive thinking.  She says people with limited mobility often have problems in these areas.

Courage hired a yoga instructor and the pair examined traditional yoga postural poses.

“We adapted each one for poeple suffering disabilities.  So I would say, “if someone was in a wheelchair, how could they get the benefits of this pose?”

Courage says her adapted yoga classes are perfect for people with multiple sclerosis, fibromyalgia and other conditions in which mobility is limited.

“A lot of poeple who are spinal injuries, even MS, have alot of trouble using their muscles to expand their lunmgs and get in as much oxygen as they need, says Courage, who teachers all her yoga participants the importance of breathing properly.

Don’t have a mobility issue? Courage syas her adpated yoga can even help people who aren’t as flexibile as they wish–those who need extra help in a pose and maintaining yoga positions.

“It’s nice to see a class where you can see a whole variety of different abilities”, says Courage, who plans to offer classes at assisted-living facilities around as well as in community centres.

Canwest News Service

Study finds sit-ups don’t do much for your abs and can be a strain on your back.

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Knee cap pain (patellofemoral pain syndrome)  is the most common cause of knee pain in runners.  (James, S.L., et al, 1978).  The patella is the proper term for the “knee cap”.  Overusing the knee can soften of the cartilage line on the under-surface of the patella and weaken the quadriceps muscle that move the patella over the knee joint. While recovering from such a condition, it is important to increase quadriceps and hamstrings muscle endurance of the affected leg.  Strengthening the last 30 degrees of knee straightening (extension) endurance in the quadriceps is especially important!

One of the major symptoms of patellofemoral pain syndrome (chondromalacia patellae)  is difficulty climbing or descending stairs, or walking down a hill (Malek & Malgine, 1981).   While stair-climbing may be difficult, due to pain, controlled retraining of the quadriceps muscle will help restore the full ability to climb and descend stairs, plus help stimulate the regeneration of normal cartilage on the patella (Palmoski, et al, 1980).  A training routine for increasing muscle endurance to the knee must be accomplished without provoking sharp pains, as this would negate any strengthening effect.   Traditionally knee muscle strengthening programs suggest using ankle weights to stress the quadriceps, the following program aims at using a more functional activity for increasing the endurance and, not necessarily the size or bulk of the muscles.  The following routine consists of doing isotonic concentric and eccentric step-up/step-down exercises for the knees. This activity also positively  stresses the hamstrings and buttock muscles.  Research by McKenzie, et al indicate that good foot alignment such as what foot orthotics provide, plus core stability training for the buttock muscles improves the effects of muscle endurance training programs.   Lower extremity kinematics of females with patellofemoral pain syndrome while stair stepping. J Orthop Sports Phys Ther. 2010 Oct;40(10):625-32.

To begin:

1. Get a 4 to 6 inch (10–15 cm) thick block of wood (or other firm material, such as a phone book).  A taller person will require a thicker block, while a shorter person should use a thinner block.  The knee should be at an angle of 30 degrees or less when one foot is on the block while the other heel touches the floor.
2. On the first day, do a continuous series of step-ups on both the normal and affected legs to determine the maximum number of step-ups you can accomplish per leg.  the Maximum number on the weaker leg will be called MAX.
3. The PLAN is to do this exercise routine on ALTERNATE days.
4. ENDURANCE = 60-80 % of MAX for any muscle tested.

The AIM of this particular program is to do three sets of 70% MAX per exercise session.  When starting program, completing three full sets of 70% may be difficult, therefore, do as many repetitions as are comfortable during any given set.

Because a muscle responds to strengthening based on the speed and the degree of joint bending/unbending, it is advisable to do each exercise set at a different speed (rate).

If there is increased discomfort upon completion of an exercise session, apply an ice pack over the knee, using a package of frozen peas, for no more than 10-15 minutes.

PROGESSION

1. Increase the routine to a daily session.
2. Increase the block height, eventually using a standard stair height.
3. Increase your 70% MAX, remembering that too many repetitions can lead to further overuse.

ADJUNCT EXERCISES

1. 5-10 minutes of stationary bicycling at a constant speed.
2. Rotational core training on pivoting disc using the Mastermoves Core Training Program (http://mastermoves.com/fred.html)
3. Swimming with a paddleboard.
4. Elliptical trainer in “Hill climbing” mode
5. Physio Ball core stability exercises for the hips and pelvis.
6. Variations on the yoga “plank” exercises for core training of the lower body.

Fred Samorodin, RPT

Check out this brief video on how to stretch your thoracic spine over a foam roller at home.

Fred Samorodin,RPT

http://www.youtube.com/watch?v=vQ_RvGB3TFU