Tuesday, January 27, 2009

(Post 108) Joint and Spine Instability

What is it?

Inability to keep the joints and spine in neutral position due to:

1. Poor propioception.
2. Lack of endurance and strength in the stabilizer muscles.
3. Loose joint capsules and ligaments.

What are the symptoms?

1. Pain that may move around.
2. Pain that is inconsistent.
3. Pain that comes and goes.
4. Pain that is resistant to traditional treatments.
5. Pain that persist for many years.
6. Disc and joint dysfunctions.
7. Clunking, clicking, popping and grinding sounds coming from spine and/or joints.
8. It may affect one or more areas of the body.

What causes joint and spine instability?

Instability may be caused by:

1. Injury and/or trauma.
2. Degenerative joint and spinal changes.
3. Born with loose ligaments and joint capsule.
4. Poor sitting, standing and moving posture.
5. Poor training methods.
6. Poor stretching methods.

What can you do to improve your joint and spine instability?

1. Practice therapeutic walking (walking with swinging arms, free hands and at a good pace)for at least 20 minutes every day.
2. Keep a good sitting, standing and moving posture.
3. Balance in a wobble board for the count of 20 breaths 10 times.
4. Practice balance reaches on a stability pad, 20 per side.
5. Do trunk exercises, such as planks, opposites, lunges and balance reaches 10-20 reps / 2-4 sets per day.

1. Sit ups.
2. Stretch.
3. Twisting exercises.