Practical file: Physical Education- SEM 4 PDF

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This is the practical file data required for Physical Education General Elective (GE), in SEM 4....

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PHYSICAL EDUCATION (GENERAL ELECTIVE) PRACTICAL FILE

Submitted by: Shubhdayini Jandev B.A (HONS) Pol. Science Year II, SEM 4 180161

INDEX SERIAL NO.

TOPICS

1.

POSTURAL DEFORMITIES AND THEIR CORRECTIVE MEASURES

a. b. c. d. e. f. g. 2.

Kyphosis Lordosis Scoliosis Knock-knees Bow legs Flat-foot Back pain and Neck pain ACTIVE AND PASSIVE EXERCISES

3.

ASANAS WITH THERAPEUTIC VALUE

a. b. c. d. e. 4.

Karnapeedasana Padmasana Sarvangasana Shirshasana Ushtrasana P.R.I.C.E IN FIRST AID

5.

CONCLUSION

6.

REFERENCES

Question 1: Demonstrate stretching and strengthening exercises for kyphosis, scoliosis, lordosis, knock knees, bow legs, flat foot, back pain and neck pain. All of the above mentioned are postural deformities that cause postural discomfort. Let us discuss these in detail. A. KYPHOSIS: Kyphosis is recognized by a hump at the back of the body, shoulder comes forward and neck drops forward. It is also called round upper back. There are three types of kyphosis: postural, Scheuermann's, and congenital. Most forms of kyphosis do not require any treatment. Physical therapy and exercise often mend postural kyphosis. Kyphosis can be corrected by performing yoga asanas such as chakra asana, dhanurasanas, bhujang asana, ushtt asana, backward bending pose. It can also be corrected by using pillow while sleeping straight and by holding a horizontal bar regularly for some time. Two Examples are:

i. Chakrasana: In Chakrasana, 'Chakra' means 'wheel' and ‘asana’ means ‘pose’. The body when in this pose is curved to look like a wheel. This asana brings the energy of the body at ease and builds self confidence. Bringing the weight of the body at the feet and hands equally is essential. Chakrasana strengthens and flexes muscles of the lower back, biceps and triceps, core, chest, neck, psoas and quadriceps.

ii. Dhanurasana: Dhanurasana has been named after the shape of a bow that the body takes while performing the asana. Dhanu means bow; Asana means pose. This asana

strengthens the back and abdominal muscles, stimulates the reproductive organs, stretches the chest, neck and shoulders, tones the muscles of arms and legs, increases flexibility of the back, reduces stress and fatigue, relieves constipation and menstrual discomfort and helps with kidney disorders.

B. LORDOSIS: Lordosis is an increased inward curving of the lumbar spine. In this kind of deformity, the abdomen is ahead of the body or is protruding and the shoulders flex outwards and sidewards. The body weight shifts backwards. Lordosis can be corrected with exercises or yoga asanas such as paschimottanasana, halasana, forward bending, alternate toe touching and stoop walking. Two Examples are: i. Paschimottanasana: It is also known as seated forward bend and is a classic pose from ‘Hatha yoga’. It gives the whole back a good stretch, from your calves to your hamstrings and then to your spine. Paschimottan asana helps in keeping the mind calm, soothes headache, anxiety and reduces fatigue. It is also beneficial as it stretches the spine, shoulders and hamstrings. It stimulates the liver, kidneys, ovaries, and uterus and improves digestion. It is considered therapeutic for high blood pressure, infertility, insomnia, and sinusitis.

ii. Halasana: Halasana gets its name from the 'plough' (‘hal’ in Sanskrit) - a popular farming tool commonly used in Indian agriculture. Halasana brings the body and the mind for deep rejuvenation. This yoga pose gives flexibility to the spine and strengthens the back muscles. Halasana has many more benefits such as it helps in

losing weight, strengthening muscles and increasing flexibility. In addition to this halasana improves working of the organs in the body, helps in digestion and has therapeutic value in treating diseases of lungs, menopause, headache, insomnia and even diabetes.

C. SCOLIOSIS: Scoliosis is a postural deformity recognized with an abnormal sideward curve in the spine/ vertebral column. Scoliosis risk factors include age 9- to 15-year-olds, females, and family history. Diagnosis is done by the physical exam and by imaging techniques such as X-rays. Depending on the severity of the curve and the risk for it getting worse, scoliosis can be treated with observation, bracing, surgery or even exercises such as Ardhchakrasana, trikonasana, tad asana and chin-ups. Two Examples are:

i. Tad asana (Palm Tree Pose): Stand with your feet slightly apart. Make sure that your weight is balanced equally on both feet. As you inhale, raise your arms above your head; interlock your fingers with palms facing upwards. Raise your shoulders up towards your ears and on an exhale, roll your shoulders back and down your spine, opening your chest and straightening your posture. This improves your posture and body awareness, strengthens your legs, and establishes good alignment.

ii. Trikonasana: The trikonasana is also known as Triangle Pose and requires keeping the eyes open in order to maintain body balance. This asana involves opening the legs more than shoulder distance. Then the right foot is turned outward at 90 degree and then the yogi should bend the body to the right in order to touch the right foot with the right hand. This process is repeated similarly on the left side and thereafter alternating the practice. The benefits of this asana include strengthening of the legs, knees, ankles, arms and chest. It also flexes the hips, groins, hamstrings, calves, shoulders, chest and spine. It increases mental and physical equilibrium and reduces stress, back pain and sciatica. It also helps in better digestion.

D. KNOCK KNEES : Knock knees, also known as genu valgum, is a type of knee alignment deformity seen when a person stands up straight with their knees together, but their feet and ankles stay apart. Knock knees are usually assessed by directly measuring the angle of the shin bone to the thigh bone or by measuring the distance between the ankles. Sometimes x-rays can be taken to calculate these measures. Corrective measures of knock knees include vrikshasana, akarna dhanur asana, padmasana, pillow walking, outward walking, horse riding, and walking calipers. Two Examples are: i. Vrikshasana: Vriksha' means 'Tree' and hence Vrikshasana means 'Tree Pose'. Vrikshasana comes under the standing poses and balancing poses in yoga. It helps boost energy in the body and can be included in flow yoga sequences. Benefits of vrikshasana include neuromuscular coordination, improves balance, endurance and alertness, toning up the leg muscles and ligaments, bone development and proper alignment of the vertebral column.

ii. Akarna dhanurasana: this translates to (from Sanskrit to English) as: a = near, karna = ear, dhanu = bow, asana = pose the benefits of this pose include increased

flexibility and suppleness of your legs and hips, it massages your abdominal organs, improves digestion, builds concentration, strength, and agility.

E. BOW LEGS: This is the opposite of knock knees and is called bow legs (genu varum). It is seen when someone stands with their feet and ankles together, and there is a gap between the knees. Some of the corrective measures can include exercises such as ardh chakrasana, garud asana, ardh matsyendrasana, walking inwards and waling on bent toes. i. Garud asana: It is also known as the eagle pose. It is a balance based asana and involves curling up of arms and a leg. This asana requires the gaze to focus at one place and for a few breaths. Benefits of this asana include stretching of the hips, thighs, shoulders and upper back. It also improves balance, strengthens the calves, and helps alleviate sciatica and rheumatism.

ii. Ardhmatsyendrasana: This asana is also known as the sitting half spinal twist and half lord of fishes pose. The benefits include making the spine supple, increasing the elasticity of the spine and flexes the chest and increases the oxygen supply to the lungs.

F. FLAT FOOT: This postural deformity is recognized by a flat sole of the foot. One can make sure of it when he/she prints his/her foot on a plane surface and give a full impression of the foot (or feet). This can be corrected by practicing the following: Tad asana, walking on sand, regular running, good quality shoes, and pressure over foot, writing with foot, rope skipping, sit down hold wad of paper by toes, jumping on toes regularly and by standing up and down the heels regularly. Two Examples are: i. Tad asana (Palm Tree Pose): Stand with your feet slightly apart. Make sure that your weight is balanced equally on both feet. As you inhale, raise your arms above your head; interlock your fingers with palms facing upwards. Raise your shoulders up towards your ears and on an exhale, roll your shoulders back and down your spine, opening your chest and straightening your posture. This improves your posture and body awareness, strengthens your legs, and establishes good alignment.

ii. Regular running: Regular running or jogging offers many health benefits. Running can help to build strong bones, as it is a weight bearing exercise. It strengthens muscles and improves cardiovascular fitness.

G.BACK PAIN AND NECK PAIN: The most common cause of acute back or neck pain is a muscle injury, in which muscle fibers stretch too far and get torn. Muscle injury may be

caused by overuse, such as from heavy lifting, as well as by repetitive motions that put continual stress on the back or neck muscles. While a muscle injury may not sound like a serious issue, the resulting pain can be severe. Most muscle injuries alleviate within 6 weeks using treatments such as over-the-counter pain medicines, heat or ice therapy, or stretching exercises. Balasana, natrajasana,marjari asana, viprita karni asana, utthita asana and savasana are a few yoga poses that can help reduce and prevent both neck and back pain. i. Balasana: Balasana or child's pose is a kneeling asana in modern yoga as exercise. Balasana is a counter asana for various asanas and is usually practiced before and after Sirsasana. Benefits of balasana include stretching of the hips, thighs, and ankles. It calms the brain and helps relieve stress and fatigue. It also relieves back and neck pain when done with head and torso supported.

ii. Savasana: Shavasana, Corpse Pose, or Mrtasana, is an asana in hatha yoga and modern yoga as exercise, often used for relaxation at the end of a session. It is the usual pose for the practice of yoga nidra meditation. Benefits include calming the brain and relieving stress and mild depression. It relaxes the body, reduces headache, fatigue, and insomnia, helps to lower blood pressure and aligns the body. This asana brings almost zero strain on the neck and back and allows the muscles in the whole body to loosen.

Question 2: Illustrate and demonstrate active and passive exercises. Knowing the difference between active vs passive exercises can help you understand what your rehabilitation process will encompass.

Passive exercises Passive exercises are also called passive range of motion (ROM) exercises. Range of motion includes how far one can move his/her joints in different directions. These exercises are considered passive because the patient doesn’t exert any effort and instead, are done with the assistance of a nurse. Passive exercises will not preserve muscle mass or bone mineralization because there is no voluntary contraction, lengthening of muscle, or tension on bones.

Basic guidelines to follow regular practice of passive exercises:     

Do the exercises regularly or as directed by the patient’s physician. The exercises need not be performed in a particular order. All the exercises can be done while the person lies in his/her bed. Avoiding fast or jerky movement and move the person slowly and gently. It is essential to support the injured or targeted joint.

 Each joint should be advanced as far as it goes without inducing pain. A little discomfort is natural.  Practice the exercises on both sides equally. Beneficiaries of passive exercises Passive ranges of motion exercises are great for patients with hemiplegia, i.e. paralysis on one side of the body. Passive exercises can also be used to treat spasticity, the condition of muscle stiffness after brain injury like stroke. Patients who don’t suffer from hemiplegia can still benefit from range of motion exercises. Passive Exercise Examples: a. Neck exercises: Support the person's head with your hands. Gently return the person's head to the middle, facing forward, after each exercise. Head turns: Turn the person's head to the side alternately. Head tilts: Tilt the person's head, bringing the ear toward the shoulder and then to the other side.  Chin-to-chest: Gently bow the person's head toward his or her chest.  

b. Shoulder and elbow exercises: Support the person's elbow with one hand. Hold his or her wrist with your other hand. Shoulder movement, up and down: Raise the person's arm forward and then up over his or her head.  Shoulder movement, side to side: Raise the person's arm to the side.  Elbow bends: Place the person's arm at his or her side with the palm facing up. Bend and straighten the arm.



c. Arm and wrist exercises: Support the person's wrist with one hand. Hold his or her fingers with your other hand. Wrist bends: Bend the person's hand back toward his or her shoulder. The fingers should point toward the ceiling and then to the floor.  Wrist rotation: Rock the person's hand back and forth sideways. Gently roll the person's hand in circles in one direction and then the other.  Palm up, palm down: Tuck the person's elbow against his or her side. Turn his or her hand so the palm faces up toward the ceiling. Then turn the palm so it faces down. 

d. Hand and finger exercises: Hold the person's hand with both of your hands. Hold his or her hand out toward yourself, with the fingers long.

Finger bends: Curl the fingers into a fist. Straighten the fingers again. Finger spreads: Spread the thumb and first finger apart, and then bring them back together.  Finger-to-thumb touches: Touch the person's fingertips to the pad the thumb, one finger at time.  Finger rotations: Roll each finger in a circle in both directions. One finger at a time.

 

e. Hip and knee exercises: Hip and knee bends: Slowly bend the person's knee up as close to his or her chest as possible. Then gently straighten the leg.  Leg movement, side to side: Move one leg to the side, away from the body. Bring the leg back to the middle and cross it over the other leg.  Leg rotation, in and out: Roll one of the person's legs toward the other leg so the toes point in. Then roll the leg out toward the side so the toes point out.



f. Ankle and foot exercises: Put a rolled towel under the person's thigh. Ankle bends: Bend the person's foot so the toes point toward the ceiling. Then bend the person's foot the other direction so the toes are pointed.  Ankle rotation: Raise the person's foot slightly off the bed. Roll the foot in circles. Ankle movement, side to side: Tilt the person's ankle in toward the opposite leg. And then away from the opposite leg.  Toe bends: Curl the person's toes inwards and then outwards.  Toe spreads: Spread the big toe and the second toe apart, and then bring them back together. Do the same with the rest of the toes. 

Active Exercises Active exercises involve your physical effort exerted into muscular activity. These exercises can include active range of motion through therapeutic movements. As long as you’re doing the exercises yourself, it’s active exercise. During stroke recovery, active rehab exercises help strengthen the neural pathways in your brain that enable you to perform the movement. So the more you practice, the better you’ll get. Active exercises are performed to increase muscle strength and improve joint function. Movement can help keep your joints flexible, reduce pain, and improve balance and strength.

Beneficiaries: Patients who are looking to recover movement after injury can benefit from active exercise. What do I need to know about active range of motion exercises?    

Do the exercises your healthcare provider teaches you. Do the exercises in the same order every time. Move slowly, gently, and smoothly Stop if you feel pain.

a. Neck exercises: Head tilts, forward and back: Gently bow your head and try to touch your chin to your chest. Raise your chin back. Tilt your head back and then return your head to the starting position.  Head tilts, side to side: Tilt your head to the side, bringing your ear toward your shoulder. Return your head to the starting position.  Head turns: Turn your head to look over your shoulder. Tilt your chin down and try to touch it to your shoulder. Face forward again. 

b. Shoulder and elbow exercises: Shoulder movement, up and down: Raise your arm forward and then up over your head. Try to raise it so that your inner arm touches your ear. Bring your arm back down to your side. Bring it back.  Shoulder movement, side to side: Raise your arm to the side and then up over your head as far as possible. Return your arm to your side. Bring your arm across the front of your body and reach for the opposite shoulder.  Shoulder rotation: Roll your shoulders in a smooth circle. Then roll your shoulders in a smooth circle in the other direction.  Elbow bends: With your palm facing forward, bend your elbow. Try to touch your shoulder with your fingertips.



c. Arm and wrist exercises: Wrist bends: Bend your hand back toward your wrist so that your fingers point up and then down.  Wrist rotation: Move your hand from side to side. Then roll your hand in circles in one direction and then in other direction.  Palm up, palm down: Bend elbow against your side. Face your palm down and then up. 

d. Hand and finger exercises: Finger bends: Make a tight fist. Then open and relax your hand. Finger spreads: Open your hand and stretch the fingers as far apart as possible. Bring your fingers together again.  Finger-to-thumb touches: One at a time, touch each fingertip to the pad of your thumb.  Thumb-to-palm stretches: Move your thumb and rest it across your palm. Move it out to the side again.

 

e. Hip and knee exercises:

 Hip and knee bends: Point your toes. Slowly bend your knee up as close to your chest as possible. Return it to a flat position and repeat.  Leg lifts: Raise your leg 6 to 12 inches off the bed, hold it for a few seconds and relax.  Leg movement, side to side: Flex your foot so your toes point up toward the ceiling. Move your leg out to the side as far as possible. Bring your leg back to the middle.  Knee rotation, in and out: Lie on your back on the bed. Bend your knee so the bottom of your foot is flat on the bed. Slide your heel towards your buttocks. Return your foot to the starting position.

f. Ankle and foot exercises: Ankle bends: Keep your toes on the floor and raise your heel as high as you can. Lower your heel. Then keep your heel on the floor and raise your toes.  Ankle rotation: Roll your ankle in circles in both directions.  Toe bends: Curl your toes down toward the sole of your foot. Straighten them. Curl them up toward the ceiling.  Toe spreads: Spread your toes apart. Bring them together again. 

Question 3: Asanas with therapeutic values (any 5): karnapeedasana, padmasaa, dhanurasana, sarvangasana, paschimottanasana, chakrasana, halasana, matsyasana,ardhmatsyendrasana, ushtrasana, mayurasana, shirshasana and vajrasana.

1. Karnapeedasana: The term Karnapid asana consists of three Sanskrit words; Karna = Ear, Pida = pain and asana = posture. Karnapidasana exerts pressure on the ear and is helpful in relieving...