Joint Mobility Improvement Specialist Mcminnville OR

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.

N Paul Hudson MD
(541) 484-0195
2479 Oakmont Way
Eugene, OR
Specialties
Rheumatology

Data Provided by:
Sidney L i Cassell
(541) 687-0816
132 E Broadway
Eugene, OR
Specialty
Internal Medicine, Rheumatology

Data Provided by:
Rudy Robert Greene, MD
(541) 488-7737
595 N Main St Ste D
Ashland, OR
Specialties
Internal Medicine, Rheumatology
Gender
Male
Education
Medical School: Univ Of Toronto, Fac Of Med, Toronto, Ont, Canada
Graduation Year: 1978

Data Provided by:
Kip Louis Kemple, MD
2311 NW Northrup St Ste 207
Portland, OR
Specialties
Internal Medicine, Rheumatology
Gender
Male
Education
Medical School: Or Hlth Sci Univ Sch Of Med, Portland Or 97201
Graduation Year: 1972

Data Provided by:
Vera Olga Melnyk, MD
(541) 734-3545
2727 E Barnett Rd
Medford, OR
Specialties
Internal Medicine, Rheumatology
Gender
Female
Education
Medical School: Univ Of Rochester Sch Of Med & Dentistry, Rochester Ny 14642
Graduation Year: 1982

Data Provided by:
Richard Wernick, MD
(503) 215-6600
5050 NE Hoyt St Ste 540
Portland, OR
Specialties
Internal Medicine, Rheumatology
Gender
Male
Education
Medical School: Georgetown Univ Sch Of Med, Washington Dc 20007
Graduation Year: 1973

Data Provided by:
John William Griffin, MD
(503) 256-2216
10101 SE Main St Ste 2001
Portland, OR
Specialties
Internal Medicine, Rheumatology
Gender
Male
Education
Medical School: Loma Linda Univ Sch Of Med, Loma Linda Ca 92350
Graduation Year: 1968

Data Provided by:
Laura Hall Davies, MD
300 N Graham St
Portland, OR
Specialties
Internal Medicine, Rheumatology
Gender
Female
Education
Medical School: Univ Of Ma Med Sch, Worcester Ma 01655
Graduation Year: 1998

Data Provided by:
David Lloyd Smith
(503) 220-8262
3710 Sw Us Veterans Hospital Rd
Portland, OR
Specialty
Rheumatology

Data Provided by:
Norman Paul Hudson, MD
(541) 484-0195
2479 Oakmont Way
Eugene, OR
Specialties
Internal Medicine, Rheumatology
Gender
Male
Education
Medical School: Univ Of Il Coll Of Med, Chicago Il 60680
Graduation Year: 1975

Data Provided by:
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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