1. Postural correction & soft tissue work

Experienced therapists will assess the posture and alignment of the pregnant women.  Specific tension and aching points will be identified.  The therapists will choose techniques & exercise that are safe and effective to ease backaches, headaches, shoulder and neck aches that may be caused by muscle tension and shifts in posture to accommodate increasing weight.  Realign back curvature and sacroiliac joint thus decreases pain in the pelvic/hip area.

2. Gentle massage

Can alleviate the stress on weight-bearing joints which are impacted by the extra weight of a growing baby.  It also can increases circulation, reduces swelling in arms and legs.  The soothing and relaxing of massage can promote deep breathing and reduce fatigue.  

3.  Corrective and safe exercise

With the growing belly, the abdominals and pelvic floor are inevitably weakened.  Strengthening of the core muscle and pelvic floor muscles are essential to prevent both pre-natal and postpartum back pain.   Core exercise and pelvic floor exercises are not as easy as it sounds, we have the latest technology to guide you to perform these exercise.  With the therapist one to one to teach you the exercise, it will be safer and more effective then exercise alone.  

Healthy Belly program are safe to expected mom as we do not use drugs or machines to achieve pain relief.  Therapists are specialized in hand on therapy with good experience in helping pregnant women.

Remember, pregnancy should be a time of health and happiness! Don’t waste another minute suffering from pain or discomfort during your pregnancy. Be proactive! Experience the quality of life you and your unborn child deserve!

To know more about the program or make appointments,

 

please call 28902892.

 

     According to many scientific studies, nearly one-half of all mothers-to-be suffer from low back pain but surprisingly, these pains can be prevented. Additionally, women who have suffered from low back pain prior to becoming pregnant, those that have physically demanding jobs are at an even greater risk of suffering from low back pain during pregnancy.

    So, why does pregnancy create such intense low back pain? Studies found that it may be related to with a condition called sacroiliac joint dysfunction.

    The sacroiliac joints are created by the joining of the sacrum (the triangular bone that sits above the tailbone, the coccyx) and the bones that are on either side of the sacrum known as the inominate bones. There is a right SI joint and a left SI joint, and together with the joint in the front of the pelvis known as the pubic symphysis, these three joints create what is referred to as the pelvic girdle.

Throughout the pregnancy, changes in the joint mechanics are related to the hormones.   Progesterone, estrogen and relaxin works together to allow loosening of the joints. Ligament which are needed to accommodate the growing fetus.  Yet, it also undermines the proper alignment of the sacrum and adjacent iliac bones producing subluxations during pregnancy.

Loosening of the firm joints under hormonal influences combined with the weight gain associated with pregnancy leads to changes in posture, weight bearing, and the degree of spinal curvature. Furthermore, during pregnancy, there is a stretching and weakening of the abdominal muscles, which are very important in maintaining optimal posture, and this further aggravates postural problems. These factors may cause additional low back and pubic pain, which commonly present as “duck waddling gait” at the late pregnancy. Worse still, if pain persists, it might affect daily activities and limits the functions of the expected mom.

Moreover, with the spine as a unit, changes in posture will also affect the neck and the thoracic.  It is not uncommon during pregnancy to suffer from neck pain, pain between the shoulder blades, pain in the mid back and rib cage and even headaches.

So can anyone have a pain free pregnancy?  Surely do, as prevention is better than cure.

Want to know more: See the Healthy Belly Program

Radio interview part 1

Radio interview part 2

  莘莘學子常用背囊，市面上亦有不少聲稱護脊的背囊，究竟怎樣選擇及使用背囊才可達護脊的功效呢？ 不正確使用背囊又可引致什麽問題呢？
   It seems as though more and more students are using backpacks to carry their books, food, sporting gear, and any other items   they may need throughout the school day. Using a backpack is an excellent way to tote these items. However, if the backpack is too heavy or improperly worn, it can lead to injuries to the back and shoulders.

相對其它側孭袋或手提包，背囊確是一個好選擇。正確地孭背囊能讓人體脊椎保持正常弧度，減低肌肉負荷。不正確孭背囊則容易引致不良姿勢，對發育中兒童影响尤其重要！
怎樣才是正確孭背囊呢？
  

A backpack may be your best choice for carrying your school items especially compared to a briefcase or shoulder bag. If the backpack is properly worn, your spine can be maintain in a neutral position and reduced undue stress.  Improper wearing of the backpack can affect our posture and leads to chronic pain.  This is especially important for those growing kids

盡量使用兩邊肩帶
 

當使用背囊時應盡量使用兩邊肩帶，尤其當背負較重的東西時。單邊孭背囊易令身體側向一方，長時間傾  側會增加頸膊及腰部壓力，嚴重者或會引致功能性脊椎側彎。

 Wear Both Straps

�
背包勿超重

  時代越進步，學生的書包就似乎越重。除書本外，還有衣服，電腦等。這等東西可令書包過重，縱然使用兩邊肩帶，學生仍須頭肩前傾才可平衡書包的重量。這樣便會影响頸肩的弧度。一般可接受的重量上限為人体體體重的10-15%，即一名30kg 的學生，他的書包不可重過 3-4.5kg。

proper weight 

 

學生使用背囊小貼士

l          使用兩邊肩帶

l          學生宜盡量使用儲物櫃

l          避免攜帶全部書本，應定時執拾書包

l          拾起書包時宜屈曲膝蓋，使用大腿肌肉，避免彎腰

l          使用背囊時遇有不適或痛楚，要告訴家長

 

Backpack Helpful Reminders

l            Use both straps

l            make frequent locker stops

l            Avoid carrying all books at one time

l            Leave unnecessary items at home

l            Lift backpack correctly by bending at the knees and lifting with your legs

l          Inform your parents of any pain or discomfort

Students seem to be carrying heavier loads. Books, after school clothing, and laptops are heavy contents. Even when worn properly with both straps, leaning forward to compensate for the weight can affect the natural curve of the spine. A good rule to follow is keep the weight at 10-15 percent (or less) of the

person’s body weight.  A student of 30kg ( body weight), his or her school bag should not exceed 3-4.5kg.

背囊的款式
肩帶要寬，這可避免過窄肩帶壓着肩膊血管及神經線而引致痛楚。背囊附有盤骨帶亦是不錯的設計，此舉可將部份重量分散在盤骨上，減低肩部及背部負荷。
單肩設計的背囊可能合潮流，但在背負重量上不設合人體工學。
另背囊的物料及裝飾亦會形响本身的重量，選購時亦要注意。�
 

Backpack Style 

Make sure the backpack has wide straps. Narrow straps can be painful on the shoulder and press on nerves and blood vessels. Backpacks with waist belts are preferred. This helps to distribute the weight of the backpack on the pelvic bone and reduce stress onto the shoulders and back.  Backpacks with only one strap might be trendy but it is not ergonomically design for carrying weight.  The weight of the backpack when empty is also to be considered. .

Wearing a backpack on one shoulder can cause a person to lean to one side in order to handle the uneven weight. Over time, this can cause excessive stress on upper and lower back, neck, shoulders and even functional scoliosis.

The use of ultrasound imaging by physiotherapists is growing in popularity.  Apart from being used for diagnostic purpose, this new techonology is now using for neuromusculoskeletal rehabilitation. Training deep muscles have always been difficult. However with visual feedback and measurements, it would be easiler for the patients and the physiotherapist to monitor the exercise program and progress. The results of the Ultra-sound scan will maximise the benefits of any exercise program like the core program and the pilates program.

Real time ultra-sound (RTUS) imaging is a reliable, noninvasive tool used to assess musculoskeletal conditions and educate patients on how to train muscles.  Ultrasound imaging involves the use of high-frequency sound waves to produce images of the inside of the body.  It is safe, effective,and pain free.

Research on back pain and core stabilising muscles?

 Medical research has shown that people with back problems often have weakness of the core stabilizing muscles. Transversus Abdominus, encircles the trunk and acts like a natural back brace. The pelvic floor works to effectively regulate bladder and bowel control. These muscles work in unison with the diaphragm and other spinal stabilising muscles (multifidus) to provide core stability.
It is found that with dysfunction of the core stabilising muscles, the spinal structures are exposed to unnecessary stresses and strains, leading to pain and degeneration.  Also with back pain, the core stabilising muscle will be switched off.  Studies also found that even after the back pain resolved, the core muscles will not recover function spontaneously.  Research shows that 80% of low back pain sufferers have a recurrence of low back pain within a year, but specific training of the core stability muscles after ultrasound scans has been shown to reduce the likelihood of re-injury to 23%.

Who needs an RTUS assessment?

Real time ultrasound is recommended for a wide range of people including:

• Low back pain - acute, chronic or recurrent
• Sacroiliac joint (SIJ) pain or pelvic instability
• Pre and Post spinal surgery
• Post partum or pre-natal mothers, with low back, pelvic or rib pain
• Injured workers returning to work
• Manual workers who require frequent lifting or work in awkward positions
• Athletes who need strong core control like:  golf player, footballers, dancers, gymnast etc

The benefit of “real time” is that you can view the image on the ultrasound screen.  The physiotherapist will use the visual feedback to teach, train and correct faulty muscle contractions.  It can help to improve your motor control of muscles such as:
‧ Pelvic floor
‧ Transversus abdominis (deepest abdominal layer)
‧ Lumbar mutifidus (deep back muscles)
‧ Iliacus, Gluteus minimus, Obturator internus (deep hip muscles)

Our physiotherapsists:

Our physiotherapists are specially trained to perform the Ultra-sound assessment and analysis the result with appropiate treatment programs. We have male and female staff that are skilled in the use of RTUS.  Please advise the receptionist if you have a preference.

What happens beyond the assessment?

After the examination, you’ll need to work with the physiotherapist for the problems identified.  Patients with low back pain will be starting on the core stability training programs together with lifestyle modifications.
Follow-up ultrasound examination is imperative to ensure that the contraction that you have been practicing is the correct contraction.

另外，練習Pilates能加強腰部深層肌肉的穩固性，大大提升運動表現，故此深受運動員歡迎，例如著名高爾夫球手Tiger Woods也有學習Pilates。

至於對女性而言，Pilates能有效幫助婦女收緊線條，並能幫助預備懷孕或產前產後的孕婦改善姿勢、減輕腰痛、加速復原和幫助順產等。

此課程為Pilates地板運動，我們會有專業導師向學員授以正確的呼吸方法，並教導各種安全和正確的動作技巧，從而讓學員改善過往的錯誤姿勢、重塑身型曲線、增加身體知覺、提高專注力和促進身心健康!
此外，為增加課程的趣味及進深度，導師亦會適當地輔以健體球，magic ring 等工具。
要掌握Pilates的竅門，必須要有專業導師的指導。我們的導師有註冊物理治療師、運動專家及Pilates 導師等專業資格，能有效地幫助學員得到Pilates運動的效果，同時亦會鼓勵學員養成做運動的習慣。

課程對象︰此課程適合有脊骨毛病、希望修緊線條、預備懷孕、缺乏運動、想加強運動表現或對Pilates有興趣的人士。

課程內容︰此課程會讓學員掌握Pilates的動作，導師亦會培養學員建立定期練習Pilates的習慣。

課程特色：小班教學，每班招收學員5至6人，學員可自行組合或與導師自訂上課時間。
另外，學員須穿著輕便運動服，並注意在上課前不宜吃得太飽或太餓。

課程日期：
下午班：每週一 14:00-14:45pm
 每週三 18:30-19:15pm
假日班：每週六 14:00- 14:45 pm
費用： 單堂$180元
 套票$1500 - 10堂 (三個月內)包免費姿勢檢查( postural assessment )一次

查詢及報名電話:
28902892
81082180

扁平足是指足弓低陷，它影響著多至百分之八十的亞洲人，是一種普遍的足部問題。嬰兒的足部大都呈扁平狀，這是由於足弓處有一脂肪墊，填充了足弓的位置，所以驟眼看來像沒有足弓，但這是正常的現象。 真正的「扁平足」要待腳部逐漸發育（大約4歲）及兒童開始步行才可準確診斷。不少家長當發現孩子腳板扁平、走路姿勢怪怪、腳部容易疲倦，鞋的內側較快磨損時，都會擔心孩子是否有扁平足的問題。一旦有扁平足但不及時處理，可對背部、膝部及脊椎的健康都有長遠的影響。

扁平足的種類有很多,有先天的，亦有後天的。其中先天的較少見，亦較嚴重。後天的扁平足多是由於不正確的姿勢所引起的。

當有扁平足時，應該穿著鞋跟較硬和有足弓墊的鞋，嚴重的扁平足更需要訂造矯形鞋墊。

定義：

扁平足：內側足弓完全下陷
寬扁足：足弓偏低，未完全下陷

徵狀：

足弓有塌陷現象
腳跟外翻、姆指外翻
舟骨突出(內側足弓其中一塊小骨) ，容易引起關節勞損
平衡力較弱，走路時容易跌倒
走路呈內或外八字腳
足部肌肉易疲累，容易走一段路便出現腳痛
鞋的內側較快磨損
家族有扁平足的病例

成因：

扁平足可分為「結構性」及「非結構性」兩大類，根據扁平足的成因而定。簡單地可分為先天及後天性，而後天性的成因多與生活習慣有關。

先天性：

• 先天性跗骨黏合、先天性韌帶鬆弛、家族性遺傳（如父母或家族患有扁平足，其子女患上的可能性亦相對較大）

後天性：

• 身體過重：目前雖沒有確實的研究指過胖是導致扁平足的主因，但身體過重會增加雙腳的內足弓負擔，影響該部位的發育
• 缺乏運動：由於少運動，令足部肌肉力量不足，在活動時不能維持足弓的形狀及彈性

扁平足的長遠影響

扁平足改變了正常步行力學和正常的走路姿勢，因此可引起其他骨骼及關節毛病。隨著孩子長大，體重和活動量增加，足弓的負荷越來越重，容易導致不同的足部問題：足弓痛及足底筋膜炎，舟骨突出，姆指外翻，蹠痛（腳前掌疼痛），足部及小腿肌肉勞損等。

扁平足更能進一步影響其他身體部位：膝痛，形成假性長短腳，令骨盆傾斜，影響脊椎，出現脊椎側彎等。

此外扁平足也有機會影響小孩的運動表現，如容易扭傷及絆倒，走路或跑步時耐力較同輩差，因而有可能產生負面感覺，影響心智及情緒發展。

及早正視及治療

如懷疑孩子患有扁平足，可請教骨科醫生、物理治療師等專業醫護人士，替孩子作詳細檢查，如站立時足印壓力、足弓及小腿肌肉的柔軟度，走路時姿勢分析，膝部檢查，如有需要會要求照x光作進一步診斷。

Healthy - Moves your legs Class

針對下肢 (脚部) 鍛鍊的運動班，由註冊物理治療師和運動專家教授。

小孩走路時常有內或外八字腳的情况，或有扁平足的徵狀，除處方鞋墊外，適切的運動也是必須的。此運動班透過遊戲、競技和運動能達到伸展下肢筋腱、強化脚部肌肉、改善平衡力和走路姿勢，加强步行的耐力等。

• 兒童班 - 12人一班 （4-12 歲）
• 親子班（針對父母有扁平足問題） – 6 個家庭（約 12人一班）

一期為4堂，包免費扁平足檢查一次

查詢運動班及報名電話：2890-2892

筆者與病人治療時，他們亦大吐苦水，擔心2003年SARS的光景重現，有可能更壞，看得出壓力已來臨。

面對壓力，若處理不當，伴随而來的焦慮、失眠、飲食失調能影响身體健康，亦可引發各類不同的痛症。

處理壓力筆者並不是專家，但站在運動治療與健康的角度上，相信亦能提供一些簡單意見：

• 保持作息定時，叫身体有足夠休息，亦可減低失眠的情况。
• 保持飲食定時定量，切勿節食或暴飲暴食來減壓，免得傷了腸胃。
• 常吃新鮮蔬果，少吃添加食物，並多喝開水，少飲咖啡、茶等刺激性飲品。新鮮食物的營養成份較高，並可減低腸胃在消化過程中的負荷，加上清水有助排出身体的污穢物，人自然精神爽利。
• 作適當的運動。運動在生理上能令血液循環加速，耗氧量驟增，體溫上昇，新陳代謝率提高，從而令廢物的排泄因而增加。經常運動的人，身體比較健康，肺活量較大、應變能力較強，睡眠較沈。至於心理方面，運動令人感覺較舒適，樂觀，自我形像更堅強及降低焦慮

最後保持心境開朗亦非常重要，正如

聖經上記着：「喜樂的心，乃是良藥；憂傷的靈，使骨枯乾。」（箴言17章22節）