ספר חדש באמזון - תרגול ללא כאב למחלות מפרקים Start your day with a smile, a new system of Pain Free Arthritis Exercises

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Start your day with a Smile

A new system of

Pain Free Arthritis Exercises        תרגול ללא כאב למחלות מפרקים      


What are ‘Pain Free Exercises’?                                                                         

The basic concept is to move the joints in painless maximal range. This is

 accomplished by two types of movements: Gravity Dependent Movements

(GDM) and/or Reverse Action Movements (RAM). Either method maintains the

joint pressure at minimum, thus does not provoke pain, and the extent of motion

is easily controlled to reach the threshold of pain and not to proceed further.

Gravity Dependent Movement such as abduction of the hip joint is

accomplished passively lying down without activation of muscles by letting the

thighs falling apart  (Fig 1). Reverse Action Movement such as flexion of

the Hip joint is done by bending forward over the hips in the sitting position

 with the thigh muscles at  rest  (Fig. 2).   

  

Fig.2		Fig. 1

                                                                                                                         
                

The exercises are carried out on a bench in three basic positions - lying down

The Importance of Motion to the Natural Joint

A Synovial Joint such as the Hip joint (Fig. 3) consists of a ball shaped femoral

Head moving within a matching Socket in the pelvis. Motion of the joint is

smooth, almost with no friction due to the properties of the Articular Cartilage,

which covers the contacting surfaces and the Synovial Fluid that efficiently

lubricates and nourishes the cartilage.                                              

                                                                                                                             Fig. 3

Articular cartilage consisting of cells, collagen fibers and bonding glyco-protein

is of unique structure resembling a sponge with tiny pores.  It lacks blood

supply and nerves. Nourishment of the cartilage and clearance of waste is

carried out by synovial fluid diffusion through the pores. It therefore requires a

constant amount of synovial fluid, which is secreted by dedicated cells of the

synovial tissue.

Nourishment of the cartilage by inflow and outflow of synovial fluid through the

pores depends on intermittent pressure at the contact areas of the cartilage all

over the entire joint surface. Under compression the fluid is squeezed into the

joint cavity and re-enter into the cartilage substance when pressure is released.

The articular cartilage is sensitive to injury. It does not heal nor does it

regenerate. Therefore any damage is likely to extend to further erosion and lead

to Arthritis at some point in time.

The significance of motion in full range and in all directions is in having all the

remote parts of the joint cartilage lubricated by the synovial fluid.  Concurrently

the full range stretches the capsule and capsular ligaments, and prevents the

creation of adhesions and scarring of the synovial tissue.

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