Each joint in the human body has a specific and optimal range of motion (ROM) unique to its function. Muscles, tendons and ligaments contract, move and stabilize our joints. Proper and effective range of joint motion requires a combination of healthy flexibility of the joints and the strength of surrounding muscles, fascia, tendons and ligaments.
This range of motion maintains both balance in the body and joint stability. When any joint moves beyond its optimal range of motion, it is called hypermobile. Conversely, when a joint moves less than its ideal range of motion, it is known as hypomobile. Limitations in ROM can be caused by arthritic bony changes, inflammation and swelling of the joints, muscle weakness and tendon tightness.
Physical activity is universally recommended as an essential part of arthritis and chronic pain management. Unfortunately, many people with arthritis and chronic pain tend to be sedentary or to limit activity due to the interference of arthritis symptoms, including pain, stiffness, swelling and fatigue.
Yoga, a practice of exercises coupled with breathing techniques and meditation started in ancient India, has been touted as a way to boost physical and mental health for 5,000 years. Yoga comes in many different forms, but generally involves positioning the body in various poses, stretching and strengthening manoeuvers, and coordinated breathing and meditation exercises.
Yoga can also be simplified to yin and yang types. Yin could be described as a relatively stable, immobile, passive poses demanding little muscular exertion, whereas yang poses are more active and dynamic, requiring increased muscle exertion. Yin yoga sessions consist of a series of a long-held, passive floor poses that primarily affect the lower and upper part of the body-the hips, pelvis, inner thighs, low spine and shoulders. Yin yoga poses slowly load connective tissues (the tendons, fascia and ligaments) with weight and maintains long, static holds to stress the joints and connective tissues in a focus and controlled way. Yin yoga trains muscular fascia and ligaments to get more flexible and stronger to support joints. Yoga is very beneficial for patients with chronic tendinosis, chronic myofascial pain and fibromyalgia.
While practicing yoga, people with arthritis and chronic pain may need to use a chair, a block, a strap or other aids to help maintain balance, and some yoga poses may need to be modified. Additionally, breathing, relaxation and meditation training, in the practice of yoga, can help patients with chronic pain and fibromyalgia reduce muscle stiffness, sleep disturbance, anxiety and fatigue. People with arthritis and chronic pain may find yoga a form of exercise that is enjoyable enough to do regularly, not only for the physical benefits, but also for mental well-being, promoting both stress reduction and relaxation.
Dr. Yong H. Tsai is board-certified in rheumatology, allergy and clinical immunology and has been practicing in this area since 1993. His website is arthritis-allergy.net.
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