Hybrid Personal Training

Our Hybrid Personal Training combines face to face training with virtual sessions to give you the best results. Sign up now! Call 03-6211 7533 or email contact@myhealthworks.com.my for inquiry.

Hybrid Personal Training2021-02-23T14:14:33+08:00

Pre, During and Post Pregnancy Care

Pre, During and Post – Pregnancy Care is now available in Healthworks.

During pregnancy, our centre of gravity shifts and this causes many to experience lower and upper back pain. This leads to stress and sometimes neck and headaches. With the help of adjustments and myotherapy, pain and discomfort can be relieved, making the experience of pregnancy an even more enjoyable process. This also helps mothers help regain their balance and perform to their highest physical potential. Treatments are gentle and home exercises are safe and easy.

At Healthworks, we also focus on a woman’s spinal health pre- and post- pregnancy. Pre-pregnancy treatment would include focusing on muscle development, treating current pain or conditions, initiating spinal and pelvic mobility. Post-pregnancy treatment would look into re-educating muscle groups, helping restore structure and posture, regaining muscle tonicity and ligament strengthening as well as helping with any aches and pains the mother may be experiencing.

For inquiry and to schedule an appointment, call 03-6211 7533 or email contact@myhealthworks.com.my.

Pre, During and Post Pregnancy Care2019-09-06T02:23:40+08:00

Spinal Exercises: How and Why?

Exercises should be a regular part of our daily activity and weekly routine. As a chiropractor, we always advise our clients to maintain a healthy lifestyle and physical activity is a habit that we constantly encourage.

There are many benefits such as healthy muscles, bones and mobile joints. It also helps us burn calories and increase endurance. Exercising also has immediate benefits such as better sleep at night, better skin and a better ability to cope with stress and the demands of daily life. In a long term perspective, exercising can reduce the risk of heart disease, diabetes, high blood pressure and high cholesterol. All this leads to a reduce risk of dying prematurely and becoming obese.

A common question posed by clients is how often they should engage in physical activity, what is considered an intense exercise or something lighter and more casual. We is recommended that you engage in activities for at least 30-60 minutes a day for 5 days a week. We always remind clients that it is not necessary to exercise for an hour straight. Even a 10-15 minute session 4 times a day, is equally as effective.

When it comes to the intensity of exercising, if you are able to speak easily, it is considered a light to moderate exercise. It is good to try to raise your heart rate but again, it is not necessary. Having some light cardio and then moving to postural, spinal exercises is ideal. This prepares your muscles for exercises and keeps the blood flow active.

Another common misconception is that exercising should be intense and difficult from the start. Do not over stress your muscles and joints! This is how injuries occur! I always recommend that clients start at an easier pace and with lighter weights. As your coordination improves, so will your balance, overall muscles tonicity and movement patterns. This is a much better way to approach and start exercising.

A simple/basic workout routine for your spine can consist of
1. ‘Dead Bug’ exercise: same side and opposite side X 15 times
2. Bridging: hold for 30 secs X 3 times
3. Squats: 10 times
4. Planks: 30 secs X3 times
5. Side planks: 30 seconds X3 times

This is a skeleton spinal workout routine for the most beginner of clients. You should try to do this set twice a day. As time goes on and as your form improves, you can slowly add weights, increase the number of repetitions and the intensity (how long you would hold a position).

If you have questions or would like to start exercising but have a concern regarding your spinal health and posture, you can always give us a visit. At Healthworks, we will love to help you find a routine tat suits you and your needs. Till then, happy exercising!

Spinal Exercises: How and Why?2021-03-03T11:45:18+08:00

Tension Headache

Headache is a common nervous system disorder with a prevalence of 48.9 %. Tension headache is a primary headache in which it is responsible for the prevalence of 26.5% among other headaches. Contrast to migraine, in tension headache, women are only slightly more affected than male (the female-to-male ratio of TH is 5:4) and the average age of onset (25 to 30 years) is delayed. The peak prevalence occurs between ages 30 to 39 and decreases slightly with age.  A few studies have shown that absenteeism resulting from tension headache can be as high as three times more than that seen in migraine.

Till today, clinical and neurophysiological studies have not been able to determine the exact cause of tension headache. However, studies have indicated that there are possible factors that may trigger this disorder.

Factors for Tension Headache
1) Deficiency of Vitamin B12
2) Deficiency of Vitamin D
3) Poor posture
4) Poor management of stress
5) Lack of quality sleep

Symptoms of Tension Headache

1)  Lasting from 30 minutes to as long as seven days
2) Minimally two of the following four characteristics:
– pain is found both sides
– pressing or tightening quality
– mild or moderate intensity
– not exacerbated by routine physical activity, eg walking or climbing stairs

Management
The best non-pharmacological therapies for tension headache are physical therapy, biofeedback, and cognitive-behavioral therapy. Relaxation, exercise programs, and improvement of posture are critical components of physical therapy. Several other treatments, including massage, manipulation, acupuncture, and osteopathic manipulative medicine, have also shown improvement in both acute and chronic presentations, using measures such as increasing range of motion of the head.

Here at Healthworks, with our skills and experiences, our chiropractors and physiotherapist are equipped to help you with your headache. If there are any question regarding the information of this article, please contact us at myhealthworks.com.my or call/ WhatsApp us at 018 9828539.

Tension Headache2021-03-02T14:09:40+08:00

Chronic Ankle Instability

Diagnosing and Managing Chronic Ankle Instability

The ankle joint consists of many bones, ligaments and tendons that plays an important role in maintaining its stability. Consequently, ankle instability happens if any of the related bones, tendons, or ligaments are compromised. The tibia and fibula are intimately joined by the interosseous membranes. These two bones also share connections with the ligamentous complexes of the foot so that any sprain on the ligaments can also potentially cause a distal fracture in the bones of the lower leg. Additionally, the tendons from the muscles of the lower leg—mainly the Achilles tendon and the peroneus longus and brevis, are closely associated with the bones of the foot. Injury to these tendons will likely result in ankle instability.

Mechanism of Ankle Instability

Due to the complexity of the ankle joint ad surrounding structures, any injury to the bones, tendons and ligaments can result in instability. For example, any impact on the heel of the foot from jumping from a higher to lower level will produce a vector of the force directed into the distal tibia. And this can cause fracture and dislocations of the tibia or fibula and cause ankle unsteadiness. Such an injury to the tibia causes an increase in contact stress between the tibia and talus and is an important pathomechanical factor in unstable joints.4 Additionally, the fibula may also have a profound effect on ankle stability.

Damage to the tendons and ligaments supporting the ankle joint can also cause ankle instability. Lateral ankle instability can cause laxity of the superior retinaculum which the ligaments wraps around the proximal ankle joint. This laxity can cause a peroneus brevis split and, in turn, this split results in chronic ankle instability.

Diagnosis of Ankle Instability

When a person present with ankle instability, the first step is to determine whether the injury demands emergency care. During first line of care, the physician should asses the history and etiology of the injury. Most of the ankle injury is ankle sprain and is usually ligamentous or may include bone fractures. With fractures, the person will experience bony tenderness on palpation of the posterior edge of the distal tibia and fibula, or on the medial and lateral malleolus. Inability to bear weight on the affected foot immediately after the injury are also the signs of fracture that requires immediate emergency care.

With ligament injury, the lateral ligamentous complex is more prone to damage due to the anatomical position of the ankle in plantarflexion and inversion. Because of this, most of the ankle sprain occurs while the ankle is in plantarflexion and inversion.

Physiotherapy Management for Ankle Instability

Once the diagnosis of ankle sprain is made, conservative management is always preferred. During the early stage of mild sprain, RICE protocol are usually implemented. For Grade 1 and Grade 2 ankle sprain, a form of immobilization using ankle brace will provide stability to the ankle and provides the ability to walk and climb stairs without further injuring the ankle. When ankle instability is due to compromised integrity of the tendons, management is aimed at correcting the cause of the pathology. Exercise therapy has been the mainstay of treatment to improve the outcome in cases of tendon laxity.

Early functional rehabilitation of the ankle should include range-of-motion exercises and isometric and isotonic strength-training exercises. In the intermediate stage of rehabilitation, a progression of proprioception-training exercises should be incorporated. Advanced rehabilitation should focus on sport-specific activities to prepare the athlete for return to competition. Although it is important to individualize each rehabilitation program, this well-structured template for ankle rehabilitation can be adapted as needed.

Many researchers have examined the effects of various training regimens on the characteristics of chronic ankle instability and the symptoms of acute ankle sprain. The available research regarding rehabilitation of ankle injuries and chronic ankle instability focuses on a wide variety of exercises and programs. Many experts have succeeded using a type of balance board to improve strength and balance measures in subjects with acute injury and CAI. Others have found that incorporating a variety of coordination-training exercises produces significant improvements in measures of strength and proprioception.

Here in Healthworks, our physiotherapist will perform a thorough assessment regarding your injuries and design a general guidelines and precautions. If there are any queries regarding this article, feel free to contact us at 018-9828539/ 03-6211 7533 or drop us an email at contact@myhealthworks.com.my

Chronic Ankle Instability2021-03-02T13:56:23+08:00

Posture Breaks

Many of us are actually experiencing either neck pain or back pain especially sitting at our desk for long hours. Here are some ways for you to take a posture break!

Posture Breaks2021-02-02T14:00:55+08:00

Diastasis Recti

Diastasis Recti is the partial or complete separation of the rectus abdominis, or “six-pack” muscles, which meet at the midline of your stomach. Diastasis recti is very common during and following pregnancy. This is because the uterus stretches the muscles in the abdomen to accommodate the growing baby. This condition varies each time with each individual and is vital to keep it in check to prevent other complications that may arise.

Another method to diagnose Diastasis Recti would be heading over to your primary care physician, OBGYN, physical therapist for a definitive diagnosis. Confirmation of rectus diastasis can be made using computed tomography (CT), magnetic resonance imaging, or ultrasound but these tests are usually not necessary.

What are the types of treatment?

Firstly, Diastasis Recti usually resolves on its own within the period of 6 to 12 months.  However, there are some treatment options that might help with a faster recovery. Most commonly, alternative treatments are prescribed. In some studies, preventative exercise protocols include walking and abdominal core strengthening or corrective exercise protocols that include core strengthening, aerobic activity, and neuro-muscular re-education is beneficial with closing the gap.

There are also various surgical methods that are prescribed according to the severity of the condition, and is usually based on the symptoms and physical findings. Many patients with diastasis recti will have discomfort at the level of the defect that is aggravated by movement. In addition, the appearance of the abdominal wall is noticeably distorted in patients with diastasis recti especially when there is contraction of the rectus abdominis muscles.

Over here at Healthworks, we have experienced chiropractors and physiotherapist to help you with this condition. If you have any questions regarding this article, feel free to contact us at contact@myhealthworks.com.my or call/ WhatsApp us at 018- 982 8539.

Diastasis Recti2021-01-29T15:15:38+08:00

Sitting For Too Long

The recent Movement Control Order in Malaysia has caused most of us to stay home and start working from home. Many of us came into this unprepared. We did not have the right tables, the right chairs and since then we may have started feeling old pains exacerbated or even new pains. Worse than bad ergonomics (right posture and right furniture), we have also suffered from prolonged sitting with irregular work hours. We no longer take walks to our colleague’s desk for a chat, walk to and from our car, walking to work.

It has been proven that sitting for more than 6 hours can be damaging to your body and the overall diseases could be compounded and cause damage that is worse than smoking.  Here are some things that can happen when you have been sitting too long. Some of which we see regularly in clinic and others that happen and indirectly affect your health.

Direct effects that we see in clinic regularly:

  1. Tightness in upper back, shoulders and neck
    This is could lead to HEADACHES
  2. Stiffness in lower back and hips
    Stiffness in your lower back and hips are due to sitting and your hip flexors shortening when you have been sitting for too long. Especially when you have a posterior tilt which leads to number 3
  3. Weakness in glutes and eventually legs
    When the glutes are inhibited by sitting all day, you lose your stabilization muscles. In a long run, your legs lose muscle mass and when we go back to regular exercising and walking, you could feel more pain than relief.

Indirect effects:

  1. Weight Gain
  2. Anxiety and Depression
  3. Cancer risk
  4. Heart disease
  5. Diabetes risk
  6. Varicose Veins
  7. Deep Vein Thrombosis

With this said, it is extremely important to keep moving during this time. To get up every 30 mins and move around for 30 seconds. If you can have a regular routine everyday to exercise or to move around, that would be perfect. We will discuss simple spinal exercises in our next blog.

If you have questions or would like to start exercising but have a concern regarding your spinal health and posture, you can always give us a visit. At Healthworks, we will love to help you find a routine tat suits you and your needs. Till then, happy exercising!

Sitting For Too Long2021-01-26T14:10:55+08:00

Rotator Cuff Impingement

Rotator Cuff Impingement is a type of injury that causes shoulder pain where a tendon inside your shoulder rubs or catches on nearby tissue and bone as you forward flex or abduct your arm. It usually affects the rotator cuff tendon that connects the rotator cuff muscles that stabilizes the shoulder joint to the humerus.

The estimated prevalence of shoulder complaints is 7–34% with about 14.7 new cases per 1000 patients per year seen in clinics. Of all the shoulder disorders, shoulder impingement syndrome (SIS) is the most commonly reported, accounting for 44–65% of all shoulder pain complaints.

Who gets Rotator Cuff impingement?

Rotator Cuff impingement syndrome is commonly seen in people who are involved in activities and sports with frequent overhead motion like swimming, badminton, squash, basketball and volleyball. The constant rubbing of the rotator cuff between the humerus and top outer edge of the shoulder leads to swelling and further narrowing of the space which leads to pain. Besides that, RC impingement can also result from an injury, such as falls and motor vehicle accidents.

Examination

There were two clinical test can be performed to assess Rotator Cuff Impingement

The first is called the “Empty Can test”. The patient stands up with his shoulders in 90°abduction, 30° horizontal adduction and in complete end range rotation. The therapist fixates his hands on the upper arm of the patient and provides a downward pressure while the patient tries to maintain his position.

The second test is called the “Hawkin’s Test”, the patient stands with the shoulders abducted to 90° and internally rotates the forearm. The presence of pain with movement is an indicator of a possible pathology.

Physiotherapy Management

The aim of physiotherapy management is to reduce pain and swelling of the tendons to achieve normal range of motion and improve the strength of the shoulder. Rest and ice should be implemented at the acute phase of injury to decrease pain and inflammation. It is very important that patients need to avoid activities that increases pain and symptoms. Physiotherapist should guide the patient on when to resume those activities again based on the recovery rate on each individuals.

Physiotherapist can use techniques like muscle release to improve range of motion and prepare patient for strengthening exercises when the pain and inflammation reduces. It is important for patient to do exercises in a correct order; starting with stretching and range of motion exercises and then muscle strengthening exercises.

It has been shown that exercises are effective and support the improvement of shoulder impingement compared to no treatment or placebo.

The following suggestions are to include in the rehabilitation of shoulder impingement:

  1. Gentle Muscle Release
  2. Isometric Exercises to reduce pain
  3. Stretching and range of motion exercises
  4. Kinetic Chain Exercises
  5. Correcting Technique and training errors
  6. Correcting scapula-humeral rhythm and glenohumeral instability
  7. Resistance training to increase mobility

Here in Healthworks, our physiotherapist will perform a thorough assessment regarding your injuries and design a general guidelines and precautions. If there are any queries regarding this article, feel free to contact us at 018-9828539/ 03-6211 7533 or drop us an email at contact@myhealthworks.com.my

Rotator Cuff Impingement2021-01-26T14:07:45+08:00

CNY Promo 2021

Great savings with Healthworks Chinese New Year offer.
RM188 nett for first Chiropractic OR Physiotherapy assessment and treatment. (Normal price: RM449)
Promotion valid till 28th February 2021.
Call us at 03-6211 7533 or email contact@myhealthworks.com.my today to schedule an appointment.
CNY Promo 20212021-03-02T13:42:03+08:00
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