Month: November 2024

Movement by DesignBlog2024November
By Movement By Design 0 Comments Exercises, Physio, Physiotherapy , , ,

How Physiotherapy Helps Mumbaikars

Mumbai’s unique challenges—be it long commuting hours, desk jobs, or intense sports culture—make physiotherapy an essential tool for urban wellness. Here’s how it can help:

1. Pain Management

  • Techniques such as manual therapy, dry needling, TENS (Transcutaneous Electrical Nerve Stimulation), and ultrasound therapy are effective for managing pain from injuries, arthritis, and chronic conditions.

2. Recovery and Rehabilitation

  • Aids in regaining mobility and strength after surgeries, injuries, or strokes.
  • Customized exercise programs are designed to rebuild muscles and restore functionality.

3. Improved Mobility and Flexibility

  • Addresses issues such as stiff joints, restricted movement, and muscle imbalances common among desk workers.
  • Includes exercises and stretches to enhance flexibility and range of motion.

4. Postural Alignment and Balance

  • Corrects poor posture caused by prolonged sitting, reducing strain on muscles and joints.
  • Improves balance, particularly benefiting elderly residents in Mumbai.

5. Injury Prevention

  • Strengthens muscles and joints, reducing the risk of future injuries for both office-goers and athletes.
  • Provides guidance on proper movement and exercise techniques.

6. Support for Chronic Conditions

  • Manages conditions such as arthritis, fibromyalgia, and lower back pain without heavy reliance on medication.
  • Facilitates natural recovery, reducing dependency on invasive treatments.

Why Do You Need Physiotherapy in Mumbai?

To Recover from Injuries

If you’ve suffered a sports injury, been in a traffic accident, or undergone surgery, physiotherapy offers a safe path to recovery. With access to skilled physiotherapists in Mumbai, you can regain strength and mobility.

To Manage Chronic Pain

Physiotherapy effectively treats chronic conditions like lower back pain, sciatica, or frozen shoulder—common ailments due to Mumbai’s demanding lifestyle.

To Avoid Recurring Problems

Recurrent issues like muscle strains and joint instability are addressed by identifying and correcting their root causes.

To Enhance Athletic Performance

Mumbai’s vibrant sports community benefits from physiotherapy’s sport-specific training and injury prevention programs, which enhance performance and resilience.

To Improve Quality of Life

From addressing posture-related discomfort caused by long hours of commuting to empowering individuals to live pain-free, physiotherapy helps you lead an active, fulfilling life.

Types of Physiotherapy Available in Mumbai

Mumbai offers specialized physiotherapy services tailored to diverse needs:

  • Musculoskeletal Physiotherapy: For issues related to bones, joints, and muscles.
  • Neurological Physiotherapy: For conditions like stroke, Parkinson’s disease, and multiple sclerosis.
  • Cardiopulmonary Physiotherapy: Focused on heart and lung recovery.
  • Pediatric Physiotherapy: Helping children overcome developmental challenges.
  • Sports Physiotherapy: Specializing in preventing and treating sports-related injuries.

Why Mumbai Residents Are Choosing Physiotherapy

In a city that never sleeps, prioritizing physical well-being is essential. Mumbai’s physiotherapy centers are equipped with state-of-the-art facilities, experienced practitioners, and programs designed for urban lifestyles. With a focus on holistic recovery and wellness, physiotherapy ensures you can keep up with the demands of city life while staying pain-free and active.

Conclusion

Physiotherapy is more than just a treatment—it’s a gateway to improved health and vitality. In Mumbai, where the challenges of urban living often take a toll on the body, physiotherapy provides a sustainable solution for recovery, prevention, and overall well-being. Whether you’re dealing with an injury, recovering from surgery, or simply looking to stay fit, physiotherapy is a safe, effective, and empowering choice.

Take the first step toward a healthier, more active life in Mumbai. Let your body move, heal, and thrive amidst the vibrant energy of the city.

By Movement By Design 0 Comments Insurance, Physio, Therapy , , ,

Understanding Insurance for Physiotherapy in India

Physiotherapy has become an essential part of healthcare, aiding recovery from injuries, surgeries, and chronic conditions. However, many individuals are unaware of the insurance coverage available for physiotherapy treatments in India. Here’s what you need to know about navigating physiotherapy expenses and leveraging insurance benefits.

Is Physiotherapy Covered by Health Insurance in India?

Yes, many health insurance policies in India include physiotherapy coverage, but it often depends on the context of the treatment:

  1. Post-Hospitalization Coverage: Physiotherapy prescribed as part of post-hospitalization recovery (e.g., after surgery or trauma) is commonly covered for a specified period, typically 30–60 days.
  2. In-Patient Procedures: If physiotherapy is part of in-patient care during hospitalization, it is usually covered under the hospital bills.
  3. Standalone Coverage: Some comprehensive health plans now offer outpatient (OPD) benefits that include physiotherapy as part of the package.

Conditions for Coverage

Insurance coverage for physiotherapy is often subject to specific conditions:

  • Medical Necessity: The treatment must be recommended by a doctor and supported by documentation.
  • Policy Terms: Coverage varies across insurers and policies, so it’s crucial to review your plan’s inclusions and exclusions.
  • Limitations on OPD: Outpatient physiotherapy coverage under OPD benefits may come with caps on the number of sessions or total reimbursement amount.

How to Claim Insurance for Physiotherapy

  1. Check Your Policy: Confirm if your insurance plan includes physiotherapy and under what conditions.
  2. Obtain a Prescription: A doctor’s recommendation and diagnosis are usually required for claims.
  3. Save Invoices: Retain bills and receipts from your physiotherapy sessions for reimbursement.
  4. Submit Claim: Follow the insurer’s claim procedure, ensuring all documents are complete.

Tips for Choosing a Policy with Physiotherapy Benefits

  • Look for OPD Coverage: Some insurers, like Max Bupa, ICICI Lombard, and Star Health, offer plans with OPD benefits, covering outpatient physiotherapy.
  • Comprehensive Health Plans: Opt for policies that cover a range of treatments, including rehabilitation therapies.
  • Verify Network Clinics: Check if your insurer has tie-ups with physiotherapy clinics for cashless benefits.

Conclusion

Physiotherapy can significantly enhance recovery and overall well-being, but its costs can add up. By understanding your health insurance policy and choosing the right coverage, you can make physiotherapy both accessible and affordable. Always read the fine print and consult with your insurer to maximize the benefits for your health needs.
By Movement By Design 0 Comments Physio, Sporting, Therapy , ,

Shoulder Injury and Rehabilitation: A Guide to Recovery and Resilience

The shoulder, one of the most mobile joints in the body, is essential for countless daily activities and athletic movements. Its unique range of motion, however, also makes it prone to injuries. Whether caused by overuse, poor posture, or trauma, shoulder injuries can significantly impact quality of life. Understanding these injuries and their rehabilitation process is key to regaining function and preventing future issues.

Common Shoulder Injuries

  1. Rotator Cuff Injuries
    • Cause: Repetitive overhead motions or acute trauma.
    • Symptoms: Pain, weakness, and difficulty lifting the arm.
  2. Shoulder Impingement
    • Cause: Compression of tendons or bursa during overhead activities.
    • Symptoms: Pain when lifting the arm or reaching above shoulder height.
  3. Frozen Shoulder (Adhesive Capsulitis)
    • Cause: Inflammation of the shoulder joint capsule, often after immobility.
    • Symptoms: Gradual stiffness and reduced range of motion.
  4. Dislocations and Instability
    • Cause: The shoulder joint slipping out of its socket due to trauma or weak structures.
    • Symptoms: Severe pain, swelling, and visible deformity.
  5. Labral Tears
    • Cause: Damage to the cartilage surrounding the shoulder socket from overuse or sudden impact.
    • Symptoms: Clicking sounds, pain, and decreased strength.

Rehabilitation for Shoulder Injuries

Rehabilitation plays a pivotal role in restoring shoulder function and preventing further damage. A comprehensive rehab program includes:

  1. Pain Management
    • Use of ice, heat, and anti-inflammatory medications to reduce swelling and discomfort.
    • Techniques like massage therapy or dry needling to relieve muscle tension.
  2. Range of Motion Exercises
    • Gentle movements like pendulum swings and arm stretches to restore mobility.
  3. Strengthening Exercises
    • Targeted exercises for the rotator cuff and scapular stabilizers, such as resistance band workouts.
  4. Postural Correction
    • Education on maintaining proper posture to reduce stress on the shoulder joint.
  5. Physiotherapy
    • Hands-on techniques from a physiotherapist to improve joint mobility and alleviate stiffness.
  6. Sports-Specific Training
    • For athletes, rehabilitation includes drills to rebuild strength and coordination for their sport.

Preventing Shoulder Injuries

  • Warm-Up Properly: Always include dynamic stretches and mobility exercises before physical activity.
  • Strengthen Supporting Muscles: Regularly train the rotator cuff and scapular stabilizers.
  • Use Proper Technique: Ensure correct form during exercises and sports activities.
  • Avoid Overuse: Take rest days and cross-train to prevent repetitive stress on the joint.
  • Maintain Good Posture: Avoid slouching to minimize strain on the shoulders.

When to Seek Help

If shoulder pain persists, worsens, or is accompanied by swelling, numbness, or limited motion, consult a healthcare professional. Early intervention with physiotherapy or medical treatment can prevent further complications and speed up recovery.

Conclusion

Shoulder injuries can be debilitating, but with the right approach to rehabilitation, recovery is achievable. Combining pain management, tailored exercises, and preventive strategies ensures not only healing but also long-term resilience. Whether you’re an athlete or someone recovering from a strain, taking proactive steps toward shoulder health can lead to a stronger, pain-free future.

By Movement By Design 0 Comments Core Series ,

Core Series 3 of 3: Scapular Core

Part 3 of the Core series examines the muscles of the scapula region and is the concluding part of understanding the muscles and function of the core muscles.

The scapular core muscles—those around the shoulder blade—are crucial for stability, mobility, and posture in the upper body. The scapula anchors many muscles responsible for arm movements and shoulder stability, which are essential for effective movement and injury prevention. Here’s an overview of these muscles:

1. Trapezius

  • Spans the upper back and neck, with upper, middle, and lower fibers responsible for lifting, retracting, and depressing the scapula. It’s essential for shoulder stability and posture.

2. Rhomboids (Major & Minor)

  • Located beneath the trapezius, they pull the scapula towards the spine and elevate it. They help maintain posture and stabilize the scapula against the thoracic wall.

3. Levator Scapulae

  • Runs from the neck to the scapula, elevating and stabilizing the shoulder. Overuse can lead to tightness, impacting movement.

4. Serratus Anterior

  • Covers the side of the thorax, helping move the scapula forward and rotate it upward. Essential for stabilizing the scapula during arm movements.

5. Pectoralis Minor

  • Beneath the pectoralis major, it moves the scapula forward and down. Tightness here can cause shoulder impingement and posture issues.

6. Latissimus Dorsi

  • Spans the lower back, indirectly affecting the scapula. It helps with shoulder movement and stabilizes the scapula during dynamic actions.

7. Rotator Cuff (Supraspinatus, Infraspinatus, Teres Minor, Subscapularis)

  • Surrounding the shoulder, these muscles stabilize the shoulder joint during movement, preventing instability and injuries.

8. Teres Major

  • Beneath the teres minor, it assists in shoulder stabilization and helps control scapular movement during activities.

9. Coracobrachialis

  • Connects the scapula to the humerus, assisting in shoulder flexion and stabilization during movement.

Key Functions of Scapular Core Muscles:

  • Stability: Keep the scapula steady, especially during arm movements.
  • Mobility: Allow smooth scapular movements essential for shoulder function.
  • Coordination: Work with shoulder and arm muscles to support complex actions.
  • Posture: Help maintain upright posture, preventing neck and shoulder strain.

Importance of Scapular Health:

  • Injury Prevention: A stable scapula reduces the risk of common shoulder injuries.
  • Performance: Crucial for precise movements in sports like swimming or throwing.
  • Postural Support: Counters forward head and rounded shoulders.
  • Daily Functionality: Supports movements like reaching and lifting.

Strengthening exercises like scapular retractions and shoulder squeezes, along with stretching, are vital for maintaining scapular muscle health. Proper engagement of these muscles is essential for upper body function and injury prevention.

By Movement By Design 0 Comments Core Series ,

Core Series 2 of 3: Neck Core

As we continue the Core Series, part 2 of the Core series discusses the core muscles of the neck.

The neck’s core muscles are essential for head support, neck stability, and posture. These muscles work together to stabilize the cervical spine and support upper body alignment. Here’s a summary of the primary neck muscles and their functions:

1. Deep Cervical Flexors

  • Key Muscles: Longus Colli and Longus Capitis
  • Function: Stabilize and flex the neck, aiding in proper head posture and cervical alignment.
  • Importance: Weakness can lead to forward head posture and related neck pain.

2. Suboccipital Muscles

  • Key Muscles: Rectus Capitis Posterior Major/Minor, Obliquus Capitis Superior/Inferior
  • Function: Control fine head movements, extend and rotate the head.
  • Importance: Rich in proprioceptors, vital for head balance and spatial awareness.

3. Sternocleidomastoid (SCM)

  • Function: Flexes, rotates, and tilts the head.
  • Importance: Often tense due to poor posture; tightness can cause headaches and neck discomfort.

4. Scalene Muscles

  • Key Muscles: Anterior, Middle, and Posterior Scalene
  • Function: Assist with side-bending, rotation, and breathing.
  • Importance: Tightness may cause nerve impingement, contributing to thoracic outlet syndrome.

5. Levator Scapulae

  • Function: Elevates scapula, stabilizes neck and shoulder.
  • Importance: Prone to tightness, which can lead to neck stiffness and upper back pain.

 

6. Upper Trapezius

  • Function: Extends and laterally flexes the neck, stabilizes head and shoulders.
  • Importance: Tension here can cause neck and shoulder pain, as well as headaches.

7. Splenius Capitis and Cervicis

  • Function: Extend, rotate, and laterally bend the neck.
  • Importance: Help maintain posture and stability, especially for looking up or rotating the head.

8. Semispinalis Capitis and Cervicis

  • Function: Aid in neck extension and stabilize the cervical spine.
  • Importance: Support head posture and reduce neck strain.

9. Rotatores and Multifidus (Deep Spinal Muscles)

  • Function: Stabilize each cervical vertebra and aid in small, controlled movements.
  • Importance: Crucial for cervical stability and alignment.

 

 

Core Neck Muscle Functions:

  1. Stabilization: Key deep muscles like the longus colli and multifidus maintain cervical spine alignment.
  2. Flexion & Extension: Muscles such as the SCM and trapezius contribute to neck bending.
  3. Rotation & Lateral Flexion: Muscles like the SCM, scalenes, and splenius allow side-to-side movement.
  4. Proprioception: The suboccipitals provide feedback for head positioning and balance.

These muscles enable neck mobility, support posture, and help prevent neck strain. Proper strength and flexibility in the neck’s core muscles are essential for head and spine alignment and reducing neck pain.

 

By Movement By Design 0 Comments Core Series , ,

Core Series 1 of 3: Abdominal Core

There is so much of discussion and focus on the core. Every client wants to have a strong core and washboard abs. Here’s my attempt to throw some light on the muscles of the core and the functioning of the core.

Did you know that the core muscles are the powerhouse of the body, providing stability, balance, and support for nearly every movement we make. The core muscles provide the foundation to the axial skeleton which allows the appendicular skeleton to work efficiently and without injury.
The core muscles play a vital role in stabilizing the spine, pelvis, and shoulder girdle, allowing for balance, posture, and smooth, coordinated movement. These muscles work together to support nearly every action we perform, from bending and twisting to lifting and stabilizing.

It might surprise you to know that there is:
• An Abdominal Core.
• A Cervical or Neck Core.
• A Scapula or Shoulder Core.
An understanding of the basic action and activation of these muscles could help us to train better, in a more targeted manner and understand the synergy between these muscles so as to move efficiently and with minimal risk of injury.

As part 1 of this 3 part series, let us look into these various core muscles starting with the abdominal core; probably the most hyped and focused on, set of muscles in the human body.

Located around the torso, the core includes the deep abdominal muscles (like the transverse abdominis), the obliques, the diaphragm, and the muscles of the lower back and pelvis. Together, they work as a stabilizing force, enabling smooth, efficient movement and protecting the spine.

A strong core improves posture, enhances balance, and reduces the risk of injuries in daily activities and sports. Unlike just focusing on visible “six-pack” muscles (the most superficial and sexiest looking of the core muscles, but alas, not as important functionally as we would like it to be), true core strength involves activating the deep stabilizing muscles that support functional movement. Training the core holistically can lead to better performance, reduced pain (especially in the lower back), and a more balanced, resilient body.
The core muscles stabilize the spine, pelvis, and shoulder girdle, supporting balance, posture, and movement in daily activities. Here’s an overview of key core muscles and their roles:
1. Transverse Abdominis: This is the deepest layer of the abdominal muscles, wrapping around the torso horizontally like a corset.
• Function: The transverse abdominis acts as a stabilizer for the entire lower torso. It compresses the abdominal contents and provides stability to the spine and pelvis, protecting them during movements. It’s crucial for maintaining good posture and balance.
2. Rectus Abdominis: Often known as the “six-pack” muscles, the rectus abdominis runs vertically along the front of the abdomen from the ribcage to the pelvis.
• Function: Primarily responsible for flexion of the spine, such as in sit-ups or crunches. It also assists with movements like bending forward and stabilizing the pelvis during activities. This muscle helps to control the tilt of the pelvis and the curvature of the lower spine.
3. Internal & External Obliques: Located on the sides of the abdomen, they assist in torso rotation, side-bending, and spine stabilization.
• Function: These muscles aid in rotating and side-bending the torso. When both sides contract, they help flex the spine forward. They also assist with maintaining abdominal tension and stabilizing the lower back during movement.
4. Multifidus: This is a deep, thin muscle that runs along the spine, attaching to each vertebra from the neck down to the pelvis.
• Function: The multifidus provides stability to each segment of the spine. It’s essential for maintaining upright posture and balance and protects the spine by resisting excessive movement. When these muscles are strong, they help reduce back pain and prevent injuries.
5. Erector Spinae: This group of muscles runs vertically along the spine on either side, extending from the base of the skull down to the pelvis.
• Function: The erector spinae muscles help extend the spine (such as bending backward) and are key for maintaining an upright posture. They also aid in side bending and rotation, providing overall stability to the spine.
6. Diaphragm: This is a dome-shaped muscle located at the base of the lungs, separating the chest cavity from the abdominal cavity.
• Function: The diaphragm is primarily responsible for breathing but also plays a role in core stability. It contracts and flattens to draw air into the lungs, and when coordinated with the abdominal and pelvic muscles, it helps create intra-abdominal pressure, which stabilizes the spine during lifting or straining.
7. Pelvic Floor Muscles: This group of muscles forms the base of the core, stretching like a hammock between the pubic bone at the front and the tailbone at the back.
• Function: The pelvic floor muscles support the organs in the pelvis and help control bladder and bowel function. They also assist in creating intra-abdominal pressure and work in tandem with the diaphragm, transverse abdominis, and multifidus to stabilize the pelvis and spine.
8. Quadratus Lumborum: The QL is located on each side of the lower back, running from the pelvis to the lowest rib.
• Function: This muscle helps with lateral flexion (side bending) of the spine and assists in stabilizing the lower back. It plays a crucial role in preventing spinal instability, especially during walking, standing, and bending.
9. Latissimus Dorsi: This large, flat muscle spans the middle and lower back, attaching to the spine, pelvis, and humerus (upper arm bone).
• Function: While primarily an upper body muscle, the latissimus dorsi contributes to core stability by connecting the shoulders to the pelvis. It helps with movements like pulling and stabilizing the spine during upper body and core exercises.

Core Muscle Functions: To summarize, the core muscles function together to provide
• Stabilization: Core muscles, especially the transverse abdominis, multifidus, and pelvic floor, work to stabilize the spine and pelvis, protecting them during movement and heavy lifting. Stability is crucial for reducing strain on the back and minimizing injury risk.
• Flexion & Extension: The rectus abdominis and erector spinae muscles allow the torso to bend forward and backward. Flexion occurs when you bend forward, while extension involves straightening the back or bending backward.
• Lateral Flexion & Rotation: Muscles like the obliques and quadratus lumborum facilitate side-bending. This movement is essential for activities that require bending to the side, like reaching down to pick something up.
• Rotation: The internal and external obliques, along with the multifidus, allow the torso to twist. Rotation is critical for dynamic movements, especially in sports, and helps in creating balance during everyday actions.
• Intra-Abdominal Pressure: The diaphragm, transverse abdominis, and pelvic floor muscles form a cylinder around the spine, increase pressure to support the spine, especially during heavy lifting.

Strengthening the core muscles helps improve posture, balance, and movement efficiency, and can significantly reduce the risk of injuries. By training all these muscles in a balanced way, we create a strong foundation that supports both functional and athletic performance.