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Exercise Therapy

Supporting your lifestyle needs

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Exercise Therapy

Content Page

1. Preface

2. What is Exercise Therapy?

3. Musculoskeletal

    a. Neck and Shoulder

    b. Elbow

    c. Wrist

    d. Lower Back and Sacroiliac

    e. Hip

    f. Knee

    g. Ankle

4. Degeneration and Muscle Atrophy

5. Bone Mass Density

6. Anti-Aging

7. Epilogue

8. Enquiry & Quizzes
9. Writer's Bio

10. How We Can Help

 

Preface

This short book is written to help older adults better understand what they are experiencing and hopefully shed some light on the exercise therapy that can be done to help improve their quality of life. 


Since I have worked with many older adults, this book includes topics that may be relevant to their needs. Besides musculoskeletal issues, I have briefly touched on muscle atrophy, bone mass density, and anti-aging.

Do check out my blog for a more in-depth look into specific topics.

What Is Exercise Therapy?

It is the use of exercise for therapeutic purposes. And it is actualized by combining the understanding of each individual’s unique anatomy and challenges with appropriate exercise programming for the specific purpose of improving well-being and quality of life.

 

It is not limited to helping individuals regain their functionality (be able to meet daily life challenges and more), achieve full recovery from an injury, and improve or slow the deterioration of various medical conditions (be it metabolic, musculoskeletal, or others). 

The key difference this has with regular exercise that it is specific, targeted, evidence-based, and based on you as an individual and not as part of the “normal” in the bell curve.

Musculoskeletal

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Neck & Shoulder

Since a lot of muscles attached to the shoulders are also connected to the neck, it is not surprising that issues often affect them together. Like how the train track provides a platform for the train to carry people, the upper back forms the platform for the shoulder girdle and neck to perform their functions.

Try rounding your upper back and lifting your arm up or rounding the upper back and pulling the head back. Then try doing each action with a straight (extended) upper back. Can you see how the shoulder's relationship with the upper back is so closely knitted? You can also try rounding your upper back and see what it does to your head and neck; it pushes the head forward and causes the neck needing to work harder to keep the head looking forward. Conversely, when you try to straighten the upper back, you will realize that it is easier for the head to hang back and take the strain off the neck. 

So now that you have considered the train track, which is the upper back, let's not forget the different parts of the train and the signal system that allows the train to run smoothly; the muscles around the neck & shoulders together with a functional sensorimotor (nervous) control of the whole area will allow/ disallow good movement patterns and therefore affect the tendencies towards increased tightness.

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Degeneration & Muscle Atrophy

"If you don't use it, you lose it" may sound cliche but there's a certain truth to it; and that applies to muscles too. Many older adults are concerned with muscle shrinking over time that exposes them to a myriad of issues further down the road, but many of them are also afraid of getting injured. The end result is often the reduction of activity to a basic level which may reduce the risk of injury (because you're not moving much) but also may not be very helpful in maintaining muscle mass. 

The key to preventing muscle wasting away is really being progressive with exercises. Just like how you will start with playing each musical note well before going progressively into harder pieces when learning a new musical instrument, it's important to figure out the level you can start to exercise before slowly progressing to ensure that the body receive the necessary stimulus for muscle gain. That in itself will allow the muscles to be progressively loaded so it can grow over time to reverse a net loss or even encourage significant gains. Of course safety is always crucial in all stages of an exercise program.

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Epilogue

At the end of the day,  it is really about moving well before moving more, eating well, and resting enough for the effects of exercise therapy to be optimised. Be it musculoskeletal issues, muscle atrophy, osteoporosis or age related changes, you need to recognize that there are many factors to consider and understand how these factors may interact to give rise to problems. Getting help where necessary will help you age well; talk to us if you will like to find out more.


Supporting your lifestyle always.

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Enquiry & Quiz

Enquiry- Please ask away!

Or you can sms/ whatsapp YB at +65 96234557 or email yingbin.poh@gmail.com


Quiz- Answer the questions to get a free trial (applicable only for individuals new to us)
1) What body part greatly influences the knee?
2) What body part forms the platform for the shoulder and neck to move on?
3) "The concept of "if you dont use it, you lose it" applies to muscles too?

Thanks for submitting!

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Writer's Bio

​Ever since attaining his FIC certificate in 2008, YB has relentlessly sought out learning and educational opportunities to provide the best for those working with him. His drive to give the best has seen him through many education programs and has pushed him to complete a grueling master's course in Human Movement Science from the very school that the founder of Osteopathy set up, A.T. Still University.
Being progressive in both approach and knowledge is his creed. Below is a list of current certifications that he has attained:​

  • Master of Science in Kinesiology (ATSU), Dual track in Corrective Exercise & Orthopedic Rehabilitation Track and Adaptive Sports Track

  • NSCA Certified Strength & Conditioning Specialist

  • Proprioceptive-Deep Tendon Reflex (P-DTR) Foundation, Intermediate, Advanced 

  • OMT Dry Needling & Advanced Dry Needling

  • Rehabilitation Prague School Dynamic Neuromuscular Stabilization Course A, B, C and Certified Exercise Trainer (currently the only Certified Exercise Trainer in Singapore)

  • OD on Movement Mentorship

  • Gray’s Institute Certified Applied Functional Science

  • Human Motion Associates Mentorship Level 1

  • Fascial Stretch Therapy Level 1

  • Institute of Motion Mentorship Level 1

  • NASM Corrective Exercise Specialist, Golf Fitness Specialist

  • Kinesiology Taping 1 & 2 Certified

  • Rehab Trainer Essential & Masterclass

  • Bachelor of Business Management (SMU)

How We Can Help?

Be it musculoskeletal issues, muscle atrophy, osteoporosis, or anti-aging, YB will be able to assess your needs and work out a program that help achieve your goals. You can choose the platform for training with YB, be it online training, in-person training, or a combination of both.

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Online Training

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In-Person Training

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Hybrid Training

1-on-1 Training conducted over Zoom. Only suitable for seasoned clients who have worked with YB before.

1-on-1 Training conducted face to face at either TMP Gym or at your preferred locations. Home visits are possible but subject to availability.

1-on-1 Training conducted through a combination of face to face and Zoom sessions. The first session and periodic check-in will be face to face to allow greater facilitation of training. Other than that, there is much flexibility in training mode.

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