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I have been having some minor issues on my right wrist & inner knee especially i do a lot of home exercises without personal trainer nowadays so i always have concerns if my postures are correct & did i exercise correctly. Today's visit with Dr. James Wee @oxfordortho.sg unvealed all my concerns & am glad that i know my body better now! 😊
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#orthopaedic #surgeon #sportpain #kneepain #kneereplament #wristpain #pesplanus #prevention #knowyourself
【手腕痛到喊】任何人都可以患上「媽媽手」
⭐做家務搬運重物要小心
⭐過度打機滑手機都高危
#星期二提升正能量
手腕痛？三秒測試「媽媽手」
初生嬰兒需要多抱抱，令不少媽媽慘痛地患上「媽媽手」，手腕疼痛，不能彎曲及用力，痛到連毛巾都扭不到。「媽媽手」其實是橈骨莖突狹窄性腱鞘炎 ，是因為經常持久地外展拇指 ， 導致手腕肌腱在不斷增厚而又狹窄的腱鞘內不斷地運動摩擦以致產生炎症。想知道你的手腕痛是否「媽媽手」，可以進行以下測試：
「媽媽手」測試
方法：指尖向前手掌打開，拇指貼近掌心，用餘下4隻手指包着拇指，將手腕向下拉。
感到拉扯感 → 正常
感到疼痛 → 你可能患上媽媽手了
如果患上「媽媽手」，必須讓手休息，減少拇指用力的機會，有時候抱嬰兒的動作可以反過來，以手背支撐，另一隻手加護，不要長時間以手掌朝天抱嬰兒 。平日用暖毛巾熱敷患處約10分鐘，做一些手部拉筋運動。 從中醫角度來看，患肌腱炎時不宜食用糯米、牛奶、南瓜、大豆等生痰及滯氣發物，因為容易阻塞經絡；亦要減少食用冷、酸、辣、油膩等食物。
紓緩「媽媽手」手指運動：
手腕背伸，五指張開、伸直朝天，維持10秒，重覆動作10次。
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Wrist pain? A quick test for ‘Mommy Thumb’
Newborns need to be carried all the time. This is how mothers develop ‘mommy thumb’, or in medical terms, De Quervain's disease. The sufferers would experience wrist pain, and they could not bend their wrists or exert pressure on their hands. Some might not even be able to wring a towel.
De Quervain's disease is actually stenosing tenosynovitis of the styloid process of radius and due to regular thumb abduction. As the muscles and tendons on the wrists thicken, the friction become more intense, causing inflammation in the hands. In order to find out if the wrist pain you experience is due to De Quervain's disease, you can carry out the following test:
The ‘mommy thumb’ test
Method: stretch your palms and make sure your fingers point outwards. Stick your thumb close to the palm, and use the remaining fingers to wrap around the thumb, and bend your wrist downwards. It is normal if you feel something is stretching from within, but if you feel pain during the movement, you might have a mommy thumb.
If you do get a mommy thumb, make sure you give your hands enough rest and avoid exerting pressure on your thumb. You can carry the baby the other way round, by supporting the baby with the back of one hand, and hold him or her up with the other. However, avoid carrying the baby with the back of your hand for an extended period.
When we experience inflammation in the wrist (symptoms include redness, swelling, warm, and painful), apply cold compress with a towel for about 10 minutes. On regular days, apply warm compress on the same area for 10 minutes and do some hand and wrist stretches. From the perspective of Chinese Medicine, an individual who suffers from tendinitis should avoid taking glutinous rice, milk, pumpkin, and soybean as these ingredients induce phlegm and stagnate qi, and would impede the circulation of the meridians. Cut down on raw, cold, sour, spicy, and greasy foods as well.
Finger exercise to relieve ‘mommy thumb’
Point the fingers skyward and stretch the palm. Curl the thumb and little finger inward so they meet at the center of the palm (as if we are making a vow). Then stretch the thumb towards the little finger for 10 seconds. Repeat the process 10 times.
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#男 #女
There are many side effects of working long hours on laptop and the most common ones are: stiff shoulders, backache and wrist pain. Speaking about this, I encounter wrist pain very often and occasional shock-like sensations that make my hands retract or shake. 🥺🥺
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Ever since I tried Avazzia Star, it has helped to reduce the pain. Well, this is a user-friendly hand-held, battery-operated, microcurrent electro-nerve stimulation device that comes with four frequencies/ programmes. 😍😍
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Basically, it’s a home pain management device that stimulates our body’s natural responses to provide an all-natural, drug-free, non-invasive and is registered with KKM. ✨✨
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It can be used for the temporary relief of pain associated with sore and aching muscles in the shoulders, waist, back, back of the neck, upper arm and lower leg due to strain from exercise or normal household work activities. 👍🏻👍🏻
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For more information check out:
Advanced Microcurrent Solutions
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#pain #painrelief #paintherapy #microcurrent #microcurrenttherapy #microcurrenttechnology #microcurrentdevices #chronicpain #wristpain #painmanagement #health #kellyhealth
Join Ankie's class as she shares gentle shoulder & wrist openers. Suitable to do at any time of the day!
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Venue: The Pulse
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Youtube Channel: https://www.youtube.com/channel/UCnmWJRvz9WYXYbdqDg1GgEw
Website: https://mindbonniesoul.com visit for more classes!
Join Venise: Today I am going to take you through a full body HITT workout that I love to do when I am at home. We will go through one set of 20 different exercises. Feel free to repeat and add on two to three sets depending on your fitness level. Each exercise is 30 seconds which you give your best and you only get 10 seconds in between. First we will work on our legs, core and then finally arms. Tennis player actually requires strong core and legs. These exercises help improve my stability, balance and tone up my body!
Full Body HITT Workout (1 Set)
High Knees
In & out fast feet
Squats
Left right jump balance
Right Side Lunges
Left Side Lunges
Right Front Lunges Twist
Left Front lunges twist
Jumping lunges
Bend over back leg raises alternative
Plank
Right Side planks
Left Side planks
Bicycle
Mountain climbers
Alternative arms High low plank
Superman Alternative Leg Arm Hold
Tricep overhead
Arms Side Raises
Shoulder Rotate Raises
Arms V front Raises
Arms V back Raises
Right wrist Row
Left wrist Row
Instagram: https://www.instagram.com/bonnieschan/
https://www.instagram.com/mindbonniesoul/
Facebook: https://www.facebook.com/BonnieChanOfficial/
https://www.facebook.com/MindBonnieSoulMBS/
Venue: The Pulse
Remember to subscribe to MindBonnieSoul
Youtube Channel: https://www.youtube.com/channel/UCnmWJRvz9WYXYbdqDg1GgEw
Website: https://mindbonniesoul.com visit for more classes!
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