Exercises for Obstructive Sleep Apnea

Look better, feel better, function better, be healthier, and improve your sleep with these simple exercises to improve obstructive sleep apnea.

Obstructive Sleep Apnea (OSA) occurs when a person develops partial or complete obstruction of the upper airway during sleep, when this obstruction results in apnea (no breathing for at least ten seconds) or hypopnea (decreased breathing). The person with OSA will then partially or fully wake up and their blood oxygen will decrease. About 25% of Americans have OSA, with men, older adults, and the obese at greater risk. OSA increases a person’s risk for high blood pressure, diabetes, atrial fibrillation, heart failure, coronary heart disease, stroke, trauma from falling asleep (while driving, for example), and death. It is a big health problem in the United States, and increasingly, the world. OSA is usually treated with medications, positive airway pressure (like CPAP), and surgery.[1] OSA is worse with supine sleeping (sleeping on your back). Some patients control their symptoms with side sleeping (sometimes with a full-length body pillow). However, there are many exercises that can help decrease symptoms of OSA, improve function, and make you look and feel better.[2]

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Seven Secrets of Health: #3 – Maximal Musculoskeletal

How to optimize the health of your muscles, bones, and joints. 

A man in his 70s came to the Nirschl Sports Medicine Center in Virginia. His chief complaint was mild weakness in his golf swing for several months, but no pain or other functional limitation. His exam was unremarkable except for asymmetric weakness in the right shoulder. We ordered a magnetic resonance imaging (MRI) scan to evaluate possible surgical options.

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Seven Secrets of Health: #2 – Keep Life in Balance

A life in balance is the healthiest life, but what does balance mean, and how can you attain it?

In the movie Karate Kid, the martial arts master Mr. Miyagi tells his student Daniel “Got to learn balance. Balance is key. Balance good, karate good. Everything good.”  It cannot be denied that in athletics and in all of health and fitness, balance is a fundamental goal. Webster’s New World Dictionary defines balance as “a state of equilibrium or equipoise; equality in amount, weight, value, or importance, as between two things or the parts of a thing: mental, emotional, or bodily stability.”

I have many patients who want to hear directly from their doctor on health and fitness topics, and so I dedicate these articles to you. Thank you for letting me partner in taking care of you. In this article we will focus on balance as it relates to health and fitness.

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Exercises to address common musculoskeletal problems

Our minister of music was having a lot of pain in his legs and back during a mission trip. I told him that exercise can reduce pain, improve range of motion, and increase musculoskeletal function. Then I told him how. 

Types of range of motion exercises
1. Passive – force for moving the joint comes from outside the joint (another person, another part of the body)
2. Active assisted – part of the force for moving the joint comes from the affected joint, and the rest comes from outside.
3. Active – force for moving the joint comes from the muscles surrounding the joint

Ankle –

Flexibility

Achilles tendon
1. Stand on ball of feet on step
2. Lower yourself, stretching Achilles tendons
3. Do it with one or two feet

Strengthening

Ankle/Posterior tibialis –
1. Draw the alphabet with your toes
2. Draw the alphabet with your toes while you have a towel or physical therapy band around foot and held in hands or tied to table legs or other fixed spot.
3. Increase the resistance of the bands.
4. Hold each move in making the letter for several seconds.

Leg

Knee/Quadriceps –
Vastus medialis – terminal knee extension, especially during lunges

Elbow

Flexibility
Common extensor tendon (lateral epicondylitis – golfer’s elbow)
1. Extend wrist on affected side
2. Slowly and forcibly flex wrist with opposite hand
3. This stretches painful common extensor tendon and eccentrically stresses muscles

Common flexor tendon (medial epicondylitis – tennis elbow)
1. Flex wrist on affected side
2. Slowly and forcibly extend wrist with opposite hand
3. This stretches painful common flexor tendon and eccentrically stresses muscles

Strengthening – hold weights in hands and do full range of motion (flexion, extension, radial  and ulnar deviation). Increase weights and duration over time.

Shoulder

Flexibility
1. The Rod – Hold a rod in the unaffected hand and grasp the rod with the hand of the affected shoulder. Move the rod with the good hand through the entire range of motion of the good shoulder. This will force the affected shoulder through its full range of motion passively.

2 Wall walking – place fingertips of the affected arm against wall. Begin walking with fingers up the wall as far as pain and range of motion allow. Do this facing the wall and again with shoulder perpendicular to it until you achieve full and pain free range of motion.

Strengthening

Supraspinatus –
1.  Pendant external rotation – sitting or standing, against resistance (early static, later with movement)
2. External rotation while lying prone or on side against resistance
3. Prone shoulder extension at 90 degrees abduction

Scapular stabilizers
1. Prone row with scapular pinch (try to pinch a pencil between your shoulder blades)
2. Chair press ups – Lift yourself up out of a chair by pressing on the arm rests and lifting.
3. Latissimus pull downs
4. Shoulder shrugs
5. Seated row with scapular pinch

Seven Secrets of Health: #1 – The Core is the Key

Physically, no one can do much without a strong core. This article describes why you should work on it, and how.

Have you ever tried to throw a ball while treading water in a swimming pool? Water polo players notwithstanding, there is little to push against, so no one can throw far. That’s because of Newton’s third Law of motion – for every action there’s an equal and opposite reaction. If we throw something forward, our body absorbs the same force in a backward motion. If the forward force is greater than our body’s ability to absorb and if we are not braced against something solid, we will move backward. The principle is that we can only generate force in one direction when doing so against solid resistance, either within our body or from some external fixed point, in the opposite direction.

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Rehabilitation – Bringing Injured Bodies Back to Health

Everyone wants to be physically better than they are, but for most of us, getting back to a good baseline of health is the goal. In our increasingly out of shape and older population, rehabilitation is the best thing to do. 

Recently I introduced the three different general goals of fitness; rehabilitation, basic fitness and performance.  Today we will discuss the first of these goals…rehabilitation.  How many of us have been injured in the past?  Probably everyone over the age of five can remember a significant injury.   What do we normally do after the injury?  Most people wait until the pain and swelling resolve, assume it has healed, and go on about their normal activities, never thinking about the injured part of their body until it is hurt again.  Whether we are competitive or part time athletes, or just people who’ve had injuries and is not quite back to normal, everyone needs to know some basics about rehabilitation.

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How to Pick Your Fitness Goals

Few of us are athletes, and even fewer of us are Olympians, but we should all have fitness goals. How to make them, and how do you keep them?

For the past two weeks many Americans have enjoyed the Olympic Games.  Watching the fastest runners and swimmers, the finest gymnasts, and the best teams in the world is both an inspiration and a thrill.  It stirs the heart to see the athletic prowess that these young stars can reach.  So moved, many people commit to improve their own physical fitness and set goals to achieve that end.

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