Skip to main content

Anatomy of Back Muscles

  The muscles of the back can be divided into three groups – superficial, intermediate and deep: Superficial  – associated with movements of the shoulder. Intermediate  – associated with movements of the thoracic cage. Deep  – associated with movements of the vertebral column. The deep muscles develop embryologically in the back, and are thus described as  intrinsic  muscles. The superficial and intermediate muscles do not develop in the back, and are classified as  extrinsic  muscles. This article is about the anatomy of the superficial back muscles – their attachments, innervations and functions. The superficial back muscles are situated underneath the skin and superficial fascia. They originate from the vertebral column and attach to the bones of the shoulder – the clavicle, scapula and humerus. All these muscles are therefore associated with movements of the upper limb. The muscles in this group are the trapezius, latissimus dorsi, levator scapulae and the rhomboids. The trapezius
Post a Comment

Exercise for heel pain

 

Heel pain can be caused by various conditions, including plantar fasciitis, Achilles tendonitis, heel spurs, or stress fractures. While it's important to consult a healthcare professional for an accurate diagnosis and tailored treatment plan, there are some general exercises that may help alleviate heel pain. Here are a few exercises that can be beneficial:

  • Calf stretches: Stand facing a wall with one foot in front of the other. Keep the back leg straight and the heel on the ground. Bend the front knee and lean forward, feeling the stretch in the calf of the back leg. Hold for 30 seconds and repeat on the other side. Perform this stretch several times a day.
  • Plantar fascia stretch: Sit on a chair and cross one foot over the opposite knee. Grab your toes and gently pull them back toward your shin until you feel a stretch in the arch of your foot. Hold for 30 seconds and repeat on the other side. Do this stretch multiple times a day.
  • Towel curls: Sit on a chair with your feet flat on the floor. Place a towel on the ground in front of you. Use your toes to scrunch the towel towards you, curling it with your feet. Repeat this exercise for 10-15 repetitions.
  • Marble pickup: Place marbles on the floor and use your toes to pick them up and place them in a cup or bowl. This exercise helps strengthen the muscles in your feet. Repeat for several minutes.
  • Heel raises: Stand with your feet hip-width apart and slowly rise up on your toes as high as possible. Hold for a few seconds and then lower your heels back down. Repeat for 10-15 repetitions.

Remember, it's essential to start slowly and listen to your body. If any exercise causes increased pain or discomfort, stop immediately and consult a healthcare professional. Additionally, consider wearing supportive shoes, using orthotic inserts, and applying ice or taking anti-inflammatory medications as advised by your healthcare provider.

Labels:

Comments

Post a Comment

Popular posts from this blog

Anatomy of Back Muscles

  The muscles of the back can be divided into three groups – superficial, intermediate and deep: Superficial  – associated with movements of the shoulder. Intermediate  – associated with movements of the thoracic cage. Deep  – associated with movements of the vertebral column. The deep muscles develop embryologically in the back, and are thus described as  intrinsic  muscles. The superficial and intermediate muscles do not develop in the back, and are classified as  extrinsic  muscles. This article is about the anatomy of the superficial back muscles – their attachments, innervations and functions. The superficial back muscles are situated underneath the skin and superficial fascia. They originate from the vertebral column and attach to the bones of the shoulder – the clavicle, scapula and humerus. All these muscles are therefore associated with movements of the upper limb. The muscles in this group are the trapezius, latissimus dorsi, levator scapulae and the rhomboids. The trapezius
Post a Comment
Read more

Lumber spondylosis and Physiotherapy

Physiotherapy can be an essential part of managing lumbar spondylosis, a degenerative condition that affects the lower spine. Also known as lumbar osteoarthritis or degenerative disc disease, lumbar spondylosis involves the breakdown of the intervertebral discs and the development of bone spurs in the lumbar (lower) region of the spine. Physiotherapy plays a crucial role in the conservative treatment of lumbar spondylosis, aiming to alleviate pain, improve mobility, and enhance the overall quality of life. Here are some ways in which physiotherapy can be beneficial: 1. Pain management: Physiotherapists can use various techniques like heat or ice therapy, ultrasound, electrical stimulation, and TENS (Transcutaneous Electrical Nerve Stimulation) to reduce pain and inflammation in the affected area. 2. Exercise prescription: A tailored exercise program is crucial for improving the strength, flexibility, and stability of the muscles that support the lumbar spine. Strengthening the core mus
Post a Comment
Read more

FRENKEL EXERCISES

Frenkel Exercises are a series of motions of increasing difficulty performed by ataxic patients to facilitate the restoration of coordination.  Frenkel's exercises are used to bring back the rhythmic, smooth and coordinated movements. Dr. H S Frenkel was a physician from Switzerland who aimed at establishing voluntary control of movement by the use of any part of the sensory mechanism which remained intact, notably sight, sound and touch, to compensate for the loss of kinaesthetic sensation.  Frenkel Exercises were originally developed in 1889 to treat patients of tabes dorsalis and problems of sensory ataxia owing to loss of proprioception. These exercises have been applied in the treatment of individuals with ataxia, in particular cerebellar ataxia. The exercises are performed in supine, sitting, standing and walking. Each activity is performed slowly with the patient using vision to carefully guide correct movement. These exercises require a high degree of me
1 comment
Read more