Joint Mobility Improvement Specialist Juneau AK

Practice all the movements by sitting first, then standing. Start sitting to lubricate your joints, then advance to standing in order to stimulate your bones with full weight bearing.

John Michael Krehlik, MD
(907) 789-6766
9309 Glacier Hwy
Juneau, AK
Specialties
Internal Medicine, Rheumatology
Gender
Male
Education
Medical School: Univ Of Chicago, Pritzker Sch Of Med, Chicago Il 60637
Graduation Year: 1975
Hospital
Hospital: Bartlett Reg Hosp, Juneau, Ak
Group Practice: Juneau Med Clnc

Data Provided by:
Michael Brant Armstrong, MD
(907) 277-4012
2841 Debarr Rd Ste 44
Anchorage, AK
Specialties
Internal Medicine, Rheumatology
Gender
Male
Education
Medical School: Univ Of Vt Coll Of Med, Burlington Vt 05405
Graduation Year: 1967

Data Provided by:
David Templin, MD
(907) 257-1263
4315 Diplomacy Dr
Anchorage, AK
Specialties
Internal Medicine, Rheumatology
Gender
Male
Education
Medical School: Univ Of Wa Sch Of Med, Seattle Wa 98195
Graduation Year: 1959

Data Provided by:
Elizabeth D Ferucci
(907) 729-1500
4315 Diplomacy Dr
Anchorage, AK
Specialty
Internal Medicine, Rheumatology

Data Provided by:
Bartlett Outpatient Services
(907) 796-8498
3260 Hospital Dr
Juneau, AK
 
Michael Armstrong
(907) 277-1375
2841 Debarr Rd Ste 44
Anchorage, AK
Specialty
Internal Medicine, Rheumatology

Data Provided by:
John Michael Krehlik, MD
(907) 789-6766
9309 Glacier Hwy
Juneau, AK
Specialties
Internal Medicine, Rheumatology
Gender
Male
Education
Medical School: Univ Of Chicago, Pritzker Sch Of Med, Chicago Il 60637
Graduation Year: 1975
Hospital
Hospital: Bartlett Reg Hosp, Juneau, Ak
Group Practice: Juneau Med Clnc

Data Provided by:
Elizabeth D Ferucci, MD
(907) 729-1500
4315 Diplomacy Dr
Anchorage, AK
Specialties
Internal Medicine, Rheumatology
Gender
Male
Education
Medical School: New York Univ Med Coll, New York
Graduation Year: 1997

Data Provided by:
Lee Herbert Schlosstein, MD
(907) 563-3929
3730 Rhone Cir Ste 202
Anchorage, AK
Specialties
Internal Medicine, Rheumatology
Gender
Male
Education
Medical School: St Louis Univ Sch Of Med, St Louis Mo 63104
Graduation Year: 1964
Hospital
Hospital: Alaska Reg Hosp, Anchorage, Ak; Providence Alaska Med Ctr, Anchorage, Ak
Group Practice: Geneva Woods Diagnostic Svc

Data Provided by:
Krehlik John MD
(907) 789-6766
9309 Glacier Hwy Ste B301
Juneau, AK
 
Data Provided by:

Build Strong Bones

Provided by: 

Joints thrive with compression and decompression, bathing the joint surfaces with synovial fluid. You can help strengthen bones when your direct the appropriate amount of force through the bone, both along the axis/grain of the bone growth as well as at a variety of angles to the axis of the bone. In this movement sequence, focus first on your foot and ankle joints in preparation for standing and walking. Then concentrate on your hip joints, pelvis, and lower spine. Progress up your spine to the ribs, shoulders, arms, and neck. Practice all the movements by sitting first, then standing. Start sitting to lubricate your joints, then advance to standing in order to stimulate your bones with full weight bearing.

Tempo

• Move slowly and deliberately initially.

• Accelerate the tempo without sacrificing form.

• Move delicately and easily, coaxing comfort into the movement. Do not force the movement. Repetitions:

• Between 3 and 30.

• Start with just a few. As your form improves, you can increase your tempo and your repetitions.

FOR FEET AND ANKLES

This foot massage will prepare the feet and ankles to bear weight in standing and walking and bathe the joints of the foot with synovial fluid.

Exercise 1

1. Sit in a chair, crossing your right shin over your left thigh so that both hands can reach the right foot.

2. Place fingers between toes to circle ankle in each direction.

3. Hands move the foot in ankle dorsi flexion and plantar flexion. If you need to modify this exercise, sit on chair, bending your right knee and placing your right foot on top of a low stool so that hands can reach foot. Instead of inserting fingers between toes, hold the forefoot with the opposite hand.

FOR PELVIS AND LUMBAR SPINE

Improve mobility of the hip joint and pelvic area for walking, recreation, dancing and sex.

Exercise 1

1. Stand with your feet at shoulder width, knees bent.

2. Rather than aiming your knees and toes straight ahead, rotate outward from the hip so that your right knee and foot aim slightly to the right and your left knee and foot aim slightly to the left.

3. Imagine a colored light source on your tailbone, aiming straight down to the floor. Move your pelvis as if you could draw a circle with this light source on the ground. Draw seven circles in one direction, then reverse direction. Inhale as you draw the half circle behind you. Exhale as you draw the half circle in front of you.

Exercise 2

1. Stand as if you were preparing for the pelvic circles.

2. Draw a figure eight (an infinity sign) oriented on an axis that runs through your pelvis from left to right. To start, make one lobe of the eight to your right, then pass through center and draw the second lobe to your left.

3. Repeat three times.

4. Reverse, drawing the left lobe first, then the right lobe. Tip: Activate your deep abdominals by drawing in and up above the pubic bone. This will help decompress your lower back as you focus the movement in your hip joints and pe...

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