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Fit-You-Therapy with Maryam Farooqui

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Fit-You-Therapy with Maryam Farooqui

This page is created for spreading PHYSIOTHERAPY AWARENESS among the GENERAL PUBLIC for a fit and he

01/02/2021

- POSTURE AND PHYSIOTHERAPY SERIES -

FORWARD HEAD POSTURE - CORRECTION

A few stretches and strengthening exercises regularly will help to restore the normal posture and correct FHP.

☆ Neck forward bending.
☆ Neck backward bending.
☆ Neck side bending.
☆ Neck sideways rotation.
☆ Chin tuck-ins
☆ Shoulder shrugs.
☆ Shoulder squeeze.
☆ Wall push-ups
☆ Doorway stretch.
☆ A few neck muscles' stretches

Follow all these exercises with 10-15 repetitions each in 2-3 sets and hold each stretch for 8-10 seconds.

Make sure to warm up for atleast 2 minutes before starting the exercises, and end the session with atleast 2 minutes cool down, to prevent pain and injury.

If your postural deformity is severe, please visit a physiotherapist for proper evaluation, you might need braces and splints too.

( Check below in comment section for every exercise step-by-step)

01/02/2021

- POSTURE AND PHYSIOTHERAPY SERIES -

FORWARD HEAD POSTURE

Here are some guidelines that you can follow to prevent Forward Head Posture.

1. Avoid overbending the neck while reading, using computer and phone.

2. Avoid using your phone with an awkward posture while sitting on the bed/ sofa/ couch where your back is supported but neck is overbent for long hours.

3. While using a laptop, keep it on a raised surface and maintain a proper distance so that your head is well aligned.

4. Avoid sleeping on the raised surfaces like the arm rest of sofa, multiple pillows, and high pillows.

5. Exercise daily.

01/02/2021

- POSTURE AND PHYSIOTHERAPY SERIES -

FORWARD HEAD POSTURE

Here are a few tips that will help you to evaluate whether you have a Forward Head Posture or not.

There are two ways you can follow, Mirror Test and Wall Test.

☆Mirror Test:

Stand in front of a mirror and check your body alignment. Note the following points:
1. Your head should not be protruded forward.

2. The ear lobes should be in line with the shoulder blades.

3. The neck should not seem to be curved from front.

4. The shoulders should be wide and not rounded or bent forward.

5. The back should not seem to be abnormally curved.

☆ Wall Test:

Stand in the oppsite direction of the wall and check if your body is aligned with the wall or not.

If the back of your head is unable to touch the wall while your shoulders are in contact with the wall, you may have forward head posture.

Let's evaluate the posture now. Do let me know in the comment section what you noticed in your posture while performing these tests.

Prevention and correction coming up in the next posts..

Stay tuned!

01/02/2021

- POSTURE AND PHYSIOTHERAPY SERIES -

FORWARD HEAD POSTURE

EFFECTS OF FHP:

In a neutral/normal position, the head weighs about 12 lb (5.4 kg).. SURPRISED? Now what happens when you protrude your head EXTRA, as in FHP.. Think..

When you protrude your head forward SLIGHTLY, a weight of around 32 lb ( 14.5 kg) is put on your spine, and if the FHP posture is severe, the total weight of about 42 (19 kg) is put on your spine..
This weight can be up to 60 lb (27.2 kg) depending on the severity of the improper posture ..

That's too much right?

When this extra weight is put on your spine continuously, it makes your shoulders rounde and spine curved, that may develop further postural problems called Rounded Shoulders and Kyphosis respectively.

These problems altogether make your daily life miserable and lead to many problems, commonly
- Neck Pain
- Back Pain
- Headache
and gradually lead to further complications.

The pain does not go away until the posture is corrected.

In the upcoming posts, you'll learn about how to check your posture for FHP, prevention, correction and more.

Stay tuned!

01/02/2021

- POSTURE AND PHYSIOTHERAPY SERIES -

FORWARD HEAD POSTURE.

Also known as:

-Text Neck
- Scholar's Neck
- Nerd Posture
- Computer Neck
- Upper Cross Syndrome
and a few more common names.

Forward Head Posture is the misalignment of head with the body, in which the head is protruded forward. Along with the head protruded and bended forward, the shoulders are also rounded and the spinal curve is deformed.

HOW IS THIS POSTURE ACQUIRED?

-The incorrect posture, ofcourse.
Some common reasons that cause FHP are :

1. Using gadgets (phone, laptop, computer, tablets) for a long time in the same position.

2. Reading or writing with while keeping the book at a lower surface or too close, which makes you overbend your neck.

3. Sleeping on a high pillow, multiple pillows, or the arm rest of your sofa.

4. Driving for a long duration with improper body alignment.

5. Carrying heavy backpacks.

Stay tuned for more information on its effects, prevention, correction, and more!

29/01/2021

- POSTURE AND PHYSIOTHERAPY SERIES -

Here (in images) are some BASIC correct and incorrect postures that should be observed and taken care of, in our daily life.

This inculdes posture while standing, sitting and lying.

Individual postures, their reasons, and correction with the help of physiotherapy will be discussed in the upcoming posts..!

29/01/2021

- POSTURE AND PHYSIOTHERAPY SERIES -

Before learning about various types of postures and their correction, let us first check for ourselves, how correct or incorrect our posture is.

For checking your posture by yourself, you need to perform WALL TEST.

Follow these steps and get an idea of your posture.

Step 1:
Stand so that the back of your head, your shoulder blades and your buttocks touch the wall, and your heels are 2 to 4 inches from the wall.

Step 2:
Put a flat hand behind the small of your back. You should be able to just barely slide your hand between your lower back and the wall for a correct lower back curve.

Step 3:
If there's too much space behind your lower back, draw your bellybutton toward your spine. This flattens the curve in your back and gently brings your lower back closer to the wall.

Step 4:
If there's too little space behind your lower back, arch your back just enough so that your hand can slide behind you.

Step 5:
Walk away from the wall while holding a proper posture. Then return to the wall to check whether you kept a correct posture.

25/01/2021

- POSTURE AND PHYSIOTHERAPY SERIES -

Posture is the alignment of your body including muscles, joints and bones.
A good posture keeps you aligned in such a way that you perform regular activities like sitting, standing, lying, running and weight bearing activities in a pain-free manner without putting a lot of strain on the muscles and ligaments.

Posture is categorized into two types.
1.Dynamic
2. Static

As the names suggest, Dynamic Posture is the alignment of body while you are moving.
This includes walking, running, and performing other activities.

On the other hand, Static Posture is the alignment of body when you're not moving or are at rest.
This includes lying, sitting, and standing.

Maintaining a good posture not only help you with having a good appearence, but is also a preventive measure for various musculoskeletal disorders that may gradually lead to serious medical conditions, if left ignored.

Having a good posture helps in prevention of pain, tiredness, laziness, and a lot more.

We will be discussing about Posture in this series.
Let us have a look at our posture and keep it maintained if it's ideal. If not, follow the guidelines in the upcoming posts, and take the initiative for posture correction.

You can have an idea of your posture by looking in a full-length mirror from sideways and front.

Let's stay aligned, healthy and beautiful!

22/01/2021

COMING UP NEXT!

- POSTURE AND PHYSIOTHERAPY SERIES -

Before we proceed towards the next series, let me know in the comment section about your views on the previous series- Sedentary Lifestyle and Physiotherapy.

-What you liked/disliked about the series?
-What would you like to suggest for further series and posts?
- Any question/ confusion regarding sedentary lifestyle and physiotherapy?
- AND HAVE YOU YET STARTED TO FIX YOUR SEDENTARY LIFESTYLE OR ARE PLANNING TO?

Let me know...
&
Stay tuned, stay active, keep learning and keep sharing!

21/01/2021

- SEDENTARY LIFESTYLE AND PHYSIOTHERAPY SERIES -

"Eat, Sleep and Repeat!"♻️

Yeah, that's a cool caption, I agree!
But only as far as it is for social media post, story, or bio!

In reality, there should be a BIG NO to such a thing!

Overeating, hypersomnia, and physical inactivity may result in a big disaster!

Hitting the couch right after eating, without burning the calories off may lead to serious health conditions, sooner or later.

If it's a party, or you have your fav food infront of you after a very long time,
It's alright to overeat, SOMETIMES.

To normalize the effects, go back to your regular healthy diet and exercises, rather than starving yourself completely.

Balance-balance!

20/01/2021

- SEDENTARY LIFESTYLE AND PHYSIOTHERAPY SERIES -

Staying inactive for longer hours may not only make you obese, but may also trigger Diabetes type 2.

You need to put on extra efforts and try to be healthier, if you already have DIABETES TYPE 2 RUNNING IN YOUR FAMILY...and for this you need to say, "NO!" TO SEDENTARY LIFESTYLE...

Family history = increased risk = more attention and prevention needed!

Make a habit of daily exercises, and bring a postive change in your lifestyle, because we all know, 'PREVENTION IS BETTER THAN CURE!'

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