Posted by DrTucker in Balance training, Blog, Daily Exercises, Rehab Exercises on 09 2nd, 2011 | no responses
One-leg hops on the spot: Two sets of 40 secs on each leg.
- Stand in a relaxed position, with your full body weight supported on your left foot only.
- Lift your left heel slightly, so that the force of body weight is passing through the ball of the left foot (your right knee is flexed so that your right knee is off the ground).
- Then, hop rapidly on your left foot at a cadence of 2.5 to 3 hops per second (25 to 30 foot contacts per 10secs) for the prescribed time period, while maintaining relaxed, upright posture.
- Your left foot should strike the ground in the area of the mid-foot and spring upwards rapidly, as though it were contacting a very hot burner on a stove. Your hips should remain fairly level as you do this; try to minimise vertical displacement of the upper body.
A 12-week course of low-frequency vibration appears to be safe and feasible for improving dynamic balance in women with fibromyalgia, new research findings suggest.
Narcis Gusi, PhD, with the University of Extremadura in Caceres, Spain,
and colleagues reported their findings in the August 2010 issue of
Arthritis Care & Research.
As most of you know I use the Deep Muscle Stimulator (DMS) for neural and musculoskeletal rehab, but this article discusses whole-body vibration (WBV). In WBV, a patient stands on a platform that oscillates at a particular frequency and amplitude, causing muscle contractions through stimulation of sensory receptors.
The study included 41 women aged 41 to 65 years who were randomized
either to a control group or to the vibration intervention, which
included a 30-minute session of instruction plus 3 sessions of
self-administered WBV per week for 12 weeks. Each session consisted of 6
repetitions of a 45- to 60-second, 12.5-Hz vibration.
WBV has been shown to improve body balance and bone mass density (osteoporosis) in women. It may help muscle conditioning, endurance, and pain.
Arthritis Care Res. 2010;62:1072–1078.