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The place to find the latest physiotherapy topics and trends supported by the latest

19/09/2021

⚡Back to Gym⚡

Hopefully, many people were able to remain active during the lockdown. For many people, home training has taken the place of their previous personal training and exercise classes since gyms were forced to closed.

Today, gyms are reopening and gym enthusiasts will probably have goals of returning to pre-lockdown strength and body.

Here are some tips and awareness everyone should consider before going back to gym.

Strictly follow all gym SOPs enforced by MKN, along with your personal hygiene when doing exercise in the gyms.

25/08/2021

⚡Passive Recovery Modalities (2/5)

After training or functioning daily within your maximal recoverable volume (MRV), getting sufficient sleep is the next most important thing you can do to facilitate recovery, therefore being the base of the passive recovery pyramid.

Maintaining a relaxed state during your waking hours is nearly as important.

The less physical and psychological arousal you undego on a daily basis, the less energy will be spent on getting back to homeostasis in these realms, the more resources you will have available for recovery.

Finally, making sure to get in some planned rest can also contribute meaningfully to recovery.

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09/08/2021

⚡Warm-up & Stretching⚡

Anyone who works out should consider the important of warm–up exercises. However, many people do not understand the reasons and goals of warm-up and wind up doing some easy stretching exercises throughout the warm-up session.

Stretching exercises can be included as part of your warm-up routine, but not always. It helps in the improvement of muscle flexibility. However, simply stretching during warm-up is insufficient, and not everyone requires stretching during warm-up.

To better understand the purpose of stretching exercises and how they are used in various populations during warm-up sessions, consider the following: why stretching exercises are not enough for a warm-up, who needs/does not need stretching exercises, and why they need stretching exercises during warm-up sessions.
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04/08/2021

⚡Flexibility & Stretching⚡

Flexibility refers to the degree of range of motion (ROM) for a given joint, which is influenced by the extensibility of muscles and connective tissues, like tendons and ligaments.

Stretching is a type of low-intensity exercise, which makes it one of the practical ways to increase flexibility.

There are a few different types of stretching exercises, as listed below are some common one's, prescribed for the goal of improving flexibility.

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28/07/2021

⚡The 3 planes of human body in the anatomical position⚡

Anatomical views of the body are generally shown in sagittal (longitudinal), coronal (frontal) and transverse (horizontal) planes, which slice the body into left-right, front-back and upper-lower sections, respectively.

The anatomical planes are also useful for describing major body movements, thus biomechanical analysis of human movement can be used to quantitatively analyze the target activity.

Application: Allows for a manageable framework for movement-oriented exercise prescription - where exercises can be selected that involve similar movement around the same joints, thereby incorporating specificity of training.

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23/06/2021

⚡Aerobic exercise (有氧运动)⚡

Have you ever felt fatigued, short of breath, or muscle fatigue after stair climbing, squatting up and down to pick something up, or walking a short distance? This could be due to a lack of physical fitness and endurance.

You've probably heard of the term "cardio," which is an umbrella term for aerobic exercise. Studies show, aerobic or "with oxygen" exercise improves cardiovascular conditioning and physical endurance. It also benefits in the health of your heart, lungs, and circulatory system.

The American Heart Association suggests everyone should at least 30 minutes of cardiovascular exercise 5 days per week, make it a part of your daily exercise routine to keep yourself physically active.

您是否曾经在爬楼梯、上下蹲捡东西或走一小段路后容易感到疲倦、气喘或肌肉疲劳？这可能是由于缺乏身体肌耐力。

研究表明，有氧运动可改善心血管调节和身体肌耐力。它还有益于您的心脏、肺部和循环系统的健康。

美国心脏协会建议每个人每周至少 5 天进行至少30 分钟的有氧运动，将其作为日常锻炼的一部分，以保持身体活跃和健康。
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08/05/2021

💥💥📢📢 Rebranding Announcement!!

We have thought long and hard on the direction of our ig page. We inspire to create content that is beneficial for the public, athletes, rehab and healthcare professionals alike.

Moving forward, we will now be called

⚡Plan B Rehab⚡

We hope to engage, educate and shed light on topics regarding specialized physiotherapy treatments, fitness, health, rehabilitation, nutrition and performance optimization.

Stay tuned.

18/04/2021

Many mechanisms have been proposed to explain the physiology of how stretching improves flexibility and range of motion. 🤸🏾

Swipe through to learn about those theories in summary. ➡️

Any questions or comments are welcomed.

17/04/2021

The answer is ----------> D!

Since the 1990's, research on the mechanisms of stretching has be studied on both animals 🐀and humans🚶🏽.

Stay tuned for the mechanism explanation tomorrow!

16/04/2021

Stretching

Stretching has been used by many industries as part of rehabilitation, warm up/cool downs, or general exercise. It has been proven multiple times to increase range of motion or flexibility. 🤸🏾

However, what mechanisms actually allow this increase in flexibility? 🤔

Answers and comments are welcomed below. Stay tune for the answer tomorrow.

拉筋/伸展运动

拉筋/伸展运动已被许多健康领域的专业人士和一般百姓用作于康复，热身/放松等成为运动的一部分。研究也多次证明，拉筋/伸展运动可以增加运动范围或灵活性。🤸🏾

但是，你了解拉筋/伸展运动是通过哪些机制和原理来增加灵活性吗？🤔

欢迎到评论区提出你答案和看法. 答案将会在明天揭晓，敬请期待。

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