Joint Mobility Improvement Specialist San Marcos TX

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.

Terri Tiemann Horan, MD
(830) 629-1703
901B Loop 337
New Braunfels, TX
Specialties
Internal Medicine, Rheumatology
Gender
Female
Education
Medical School: Baylor Coll Of Med, Houston Tx 77030
Graduation Year: 1987

Data Provided by:
Walter F Chase
(512) 454-5171
1301 W 38th St
Austin, TX
Specialty
Rheumatology

Data Provided by:
Kasturi Inaganti
(972) 494-6235
601 Clara Barton Blvd
Garland, TX
Specialty
Internal Medicine, Rheumatology

Data Provided by:
Theodore W Bedard, MD
8527 Village Dr Ste 104
San Antonio, TX
Specialties
Internal Medicine, Rheumatology
Gender
Male
Education
Medical School: Univ Of Tx Southwestern Med Ctr At Dallas, Med Sch, Dallas Tx 75235
Graduation Year: 1985

Data Provided by:
David Rosenstock
(972) 709-8500
3443 W Wheatland Rd
Dallas, TX
Specialty
Rheumatology

Data Provided by:
Atul Kumar Singhal, MD
(972) 288-2600
18601 Lyndon B Johnson Fwy
Mesquite, TX
Specialties
Internal Medicine, Rheumatology
Gender
Male
Education
Medical School: All India Inst Of Med Sci, Ansari Nagar, New Delhi, Delhi, India
Graduation Year: 1987

Data Provided by:
Don Elwood Cheatum, MD
(214) 345-1400
8440 Walnut Hill Ln
Dallas, TX
Specialties
Internal Medicine, Rheumatology
Gender
Male
Education
Medical School: Washington Univ Sch Of Med, St Louis Mo 63110
Graduation Year: 1964
Hospital
Hospital: Presbyterian Hospital Of Dalla, Dallas, Tx
Group Practice: Texas Medical & Surgical Associates Pa

Data Provided by:
Ruth Gonzalez
(940) 767-3797
2611 Harrison
Wichita Falls, TX
Specialty
Internal Medicine, Rheumatology

Data Provided by:
Alfred Miller, MD
(210) 562-1585
CTRC 7979 Wurzbach G458
San Antonio, TX
Specialties
Internal Medicine, Rheumatology
Gender
Male
Languages
Spanish
Education
Medical School: Univ Of Tx Med Branch Galveston, Galveston Tx 77550
Graduation Year: 1962
Hospital
Hospital: Southwest Texas Methodist Hosp, San Antonio, Tx
Group Practice: Arthritis & Associated Disease

Data Provided by:
Samuel Bruce Pegram
(713) 521-7865
4825 Almeda Rd
Houston, TX
Specialty
Rheumatology

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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