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💆‍♂️ Physiotherapist | 2+ Years of Experience
Treatment without any Surgery and Medicine
Pain management
Exercise-based Treatment
💡 Helping You Move Pain-Free & Stronger Lahore

22/02/2025

Everyday health hacks- Physiotherapy tips for a better you

8 ~ Everyday Core Strengthening Exercises: Build Stability and Strength 💪✨

Why does your core matter?

Your core isn’t just about having toned abs—it’s the powerhouse of your body.
A strong core improves balance, posture, and overall physical performance while preventing back pain and injuries. The best part?
You can strengthen your core with simple exercises at home—no equipment needed!

Benefits of a strong core

1️⃣ Improves posture
Helps you sit and stand taller, reducing strain on your back and neck
2️⃣ Enhances balance and stability
Supports better coordination during everyday activities
3️⃣ Prevents injuries
Protects your spine and reduces the risk of back pain
4️⃣ Boosts athletic performance
Powers your movements in sports and workouts
5️⃣ Supports daily activities
Makes bending, lifting, and twisting safer and easier

Simple core strengthening exercises

1️⃣ Plank (30 Seconds to 1 Minute)
- Start in a push-up position with your elbows under your shoulders.
- Engage your core, keeping your back flat and body straight.

-Why?
Strengthens the entire core, including your abs, back, and shoulders.

2️⃣ Dead Bug (10 Reps)
- Lie on your back with arms and legs raised.
- Lower one arm and the opposite leg toward the floor while keeping your core engaged.

-Why? Improves coordination and strengthens deep core muscles.

3️⃣ Bird Dog (10 Reps Per Side)
- Start on all fours, extend one arm and the opposite leg. Hold briefly, then switch sides.

- Why?
Enhances balance, stability, and spinal alignment.

4️⃣ Glute Bridge (10-15 Reps)
- Lie on your back, knees bent, feet flat on the floor.
- Lift your hips toward the ceiling while squeezing your glutes.

-Why?
Strengthens the lower back, glutes, and hamstrings.

5️⃣ Side Plank (15-30 Seconds Per Side)
- Lie on your side, propped up on your forearm.
- Lift your hips to create a straight line from head to heels.

- Why?
Targets oblique and improves lateral stability.

Make it a habit
💡 Just 10 minutes a day can significantly improve your core strength over time. Pair these exercises with proper breathing and consistency for the best results.

What’s your go-to core exercise? Share it below and help others strengthen their core! 💬

🌟 Let’s build stronger, more resilient bodies—one core exercise at a time!

21/02/2025

UNDERSTANDING SPINAL CORD INJURY(SCI) :

The spinal cord is a cylindrical bundle of nerve fibers and associated tissue enclosed in the spine. It connects nearly all parts of the body to the brain, which forms the central nervous system.

■ What Is Spinal Cord Injury?

A spinal cord injury occurs when there is an insult to the spinal cord. The injury depends on the level of the spine where it occurs, and its effect will guide the classification of the injury.

● There are two main types of spinal cord Injury with subdivisions under each of the two.

1. Complete spinal cord injury :
• Paraplegia
• Tetraplegia or quadriplegia
• Triplegia

2. Incomplete spinal cord injury :
An incomplete spinal cord injury typically manifests in one of several ways.

● Anterior Cord Syndrome :
An anterior spinal cord injury affects the front of the spinal cord and interferes with motor and sensory pathways, including touch, pain, and temperature. Many SCI survivors with anterior cord syndrome can recover some movement.

● Brown-Sequard Syndrome :
This rare, but serious, condition is a lesion on the spinal cord that results in the loss of some motor and sensory functions below the injury site. A Brown-Sequard spinal cord injury commonly asymmetrically affects the side of the body in which the spinal damage occurred.

● Cauda Equina Syndrome :
This condition affects the bundle of nerve roots around the lumbar level of the spinal cord and often results from spinal compression. It causes a loss of sensation and muscle weakness but not necessarily movement. Repair or regeneration of some of the nerves can help improve function.

● Central Cord Syndrome :
This syndrome occurs when an injury impacts the center of the cervical spinal cord. It often results in a loss of sensation. Survivors may recover some movement in their legs but arm movement recovery is rarer.

● Conus Medullaris Syndrome :
Affecting the sacral cord and lumbar nerve roots, this syndrome often affects the control of excretory functions and lower limb reflexes and often shares symptoms with cauda equina syndrome.

● Posterior Cord Syndrome :
This syndrome occurs due to damage to the rear of the spinal cord.

21/02/2025

📍Cause: Compression or irritation of the sciatic nerve in the lumbar spine, typically due to:

🔹Herniated Disc: Disc pressing on the nerve.
🔹Spinal Stenosis: Narrowing of the spinal canal.
🔹Spondylolisthesis: Slipped vertebra putting pressure on the nerve.

📍Symptoms:
Sharp, shooting, or burning pain starting in the lower back, radiating through the buttock, back of the thigh, and into the calf or foot.

🔹Numbness, tingling, or weakness in the leg or foot.
🔹Pain worsens with sitting, coughing, or bending forward.

📍 Piriformis Syndrome
🔹Cause: Compression of the sciatic nerve by the piriformis muscle in the buttock due to:
🔹Muscle tightness or spasm (from overuse, prolonged sitting, or trauma).
🔹Anatomical variations in the piriformis or sciatic nerve.

📍Symptoms:
🔹Deep, dull ache in the buttock, often on one side.
🔹Pain radiating down the back of the thigh (rarely below the knee).
🔹Tingling or numbness in the buttock or upper thigh.
🔹Pain worsens with prolonged sitting, climbing stairs, or activities involving hip rotation.

21/02/2025

Physiotherapy for a Better You

5 ~ Walk Your Way to Health 🚶‍♀️🌿

Did you know? Walking is one of the best exercises you can do!

Walking isn’t just about getting from point A to B. It’s a simple, low-impact activity that can transform your health in more ways than you imagine!

Why does walking matter?

1️⃣ Cardiovascular health
Walking improves cardiovascular fitness, lowers blood pressure, and reduces the risk of heart disease.

2️⃣ Boosts mental health
A brisk walk releases endorphins, helping to reduce stress, anxiety, and symptoms of depression.

3️⃣Supports Weight Management
Walking burns calories and can help you maintain or achieve a healthy weight.

4️⃣ Strengthens bones and muscles
Regular walking improves bone density and keeps your muscles strong and flexible.

5️⃣ Enhances longevity
Studies show that consistent walking can add years to your life.

Walking tips for beginners

🔹 Set a goal
Start with 10 minutes a day and gradually increase to 30 minutes or more.

🔹 Focus on form
Keep your shoulders relaxed, arms swinging naturally, and back straight.

🔹 Choose the right shoes
Wear supportive, comfortable footwear to avoid strain or injury.

🔹 Make it fun
Walk with a friend, listen to music, or explore a scenic route to keep it interesting.

Make walking a daily habit
💡 Whether it's a stroll in the park, a power walk after lunch, or simply taking the stairs, every step counts toward better health!

What’s your favorite place to walk? Share it in the comments and inspire others to get moving! 💬

Let’s lace up our shoes and walk our way to better health!🌟

06/02/2025

💆‍♂️ Physiotherapist | 2+ Years of Experience
💡 Helping You Move Pain-Free & Stronger
📍 Lahore
📩 DM for consultations

21/09/2024

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