New book in Amazon ספר חדש באמזון
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. 1
The exercises are carried out on a bench in three basic positions - lying down
.sitting up and standing on hands and knees
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.
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
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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