Joint Mobility Improvement Specialist Vinton VA

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 W Pendleton
(540) 981-7859
2001 Crystal Spring Ave Sw
Roanoke, VA
Specialty
Internal Medicine, Rheumatology

Data Provided by:
Robert Riley Johnson, MD
(540) 853-0966
3904 Chesterton St SW
Roanoke, VA
Specialties
Internal Medicine, Rheumatology
Gender
Male
Education
Medical School: Univ Of Pittsburgh Sch Of Med, Pittsburgh Pa 15261
Graduation Year: 1977

Data Provided by:
Timothy James Henshaw, MD
(919) 734-9900
6331 Corntassel Ln
Roanoke, VA
Specialties
Internal Medicine, Rheumatology
Gender
Male
Education
Medical School: Va Commonwealth Univ, Med Coll Of Va Sch Of Med, Richmond Va 23298
Graduation Year: 1987

Data Provided by:
Garry Bayliss
(540) 772-3707
1802 Braeburn Dr
Salem, VA
Specialty
Rheumatology

Data Provided by:
William Mc Gehee Blaylock, MD
(540) 772-3438
1802 Braeburn Dr
Salem, VA
Specialties
Internal Medicine, Rheumatology
Gender
Male
Education
Medical School: Va Commonwealth Univ, Med Coll Of Va Sch Of Med, Richmond Va 23298
Graduation Year: 1967
Hospital
Hospital: Lewis-Gale Med Ctr, Salem, Va
Group Practice: Lewis-Gale Clinic

Data Provided by:
Jennifer Bickley Chen, MD
Roanoke, VA
Specialties
Internal Medicine, Rheumatology
Gender
Female
Education
Medical School: Univ Of Md Sch Of Med, Baltimore Md 21201
Graduation Year: 1989

Data Provided by:
Catherine L Daniel
(540) 776-0200
4064 Postal Dr
Roanoke, VA
Specialty
Rheumatology

Data Provided by:
Garry Edward Bayliss, MD
(540) 772-3707
1802 Braeburn Dr
Salem, VA
Specialties
Internal Medicine, Rheumatology
Gender
Male
Education
Medical School: Univ Of Nc At Chapel Hill Sch Of Med, Chapel Hill Nc 27599
Graduation Year: 1985

Data Provided by:
Joseph Lemmer
(540) 772-3707
1802 Braeburn Dr
Salem, VA
Specialty
Rheumatology

Data Provided by:
Androniki Bili
(540) 772-3707
1802 Braeburn Dr
Salem, VA
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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