Physiotherapy Physical Therapy PT Techniques Books

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Key Points on Iron deficiency anemia ➖ Koilonychia is a condition where the nails become thin and concave, with raised ridges, leading to a spoon-like appearance. ➖ Link to Iron Deficiency Anemia: This condition is often found in individuals suffering from iron deficiency anemia. ➖ Iron Deficiency Anemia: Iron deficiency anemia is a common type of anemia that happens when the body doesn't have enough iron. ➖ Iron is essential for producing hemoglobin, a protein that helps red blood cells carry oxygen throughout the body. ➖ Thus, deficiency leads to inadequate oxygen reach to our body's tissues. ➖ Basic Functions of Iron in the Body: Apart from red blood cell production, iron is also needed for growth, development, normal cellular functioning, and synthesis of some hormones. ➖ Cause of Iron Deficiency: This can occur due to inadequate iron intake in the diet, inadequate iron absorption from the gut, or blood loss due to menstruation or bleeding. ➖ Symptoms of Iron Deficiency Anemia: Besides koilonychia, other symptoms of iron deficiency anemia include fatigue, weakness, pale skin, shortness of breath, chest pain, frequent infections, restless legs syndrome, and inflamed or sore tongue. ➖ Treatment of Iron Deficiency Anemia: The main treatment for iron deficiency anemia involves iron supplements to replenish the body's iron stores and dietary changes to include more iron-rich foods. ➖ In some cases, it may involve treating the underlying cause of iron loss. ➖ Reversibility of Koilonychia: With proper treatment of iron deficiency anemia, the changes in nail shape associated with koilonychia can improve and revert back to normal. ➖ Screening & Diagnosis: Koilonychia can act as a visual diagnostic clue for clinicians, triggering further investigation for iron deficiency anemia. ➖ Prevention of iron deficiency anemia: It includes consuming iron-rich diet, which includes red meat, poultry, seafood, beans, dark green leafy vegetables, fortified cereals, and fruits. Join channel for more notes: @NEET_PG_MBBS @NEET_PG_MBBS

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📱 Neck stretch To stretch your neck: 📱 Bend your head forward and slightly to the right. 📱 With your right hand, gently pull your head downward. You'll feel a nice, easy stretch along the back left side of your neck. 📱 Hold for about 30 seconds. Repeat on the opposite side.

📱 Shoulder stretch with towel The shoulder's internal rotators are part of the group of muscles often used in overhead sports activities, such as a tennis serve or an overhead throw. To stretch these muscles: 📱 Grasp a rolled-up towel firmly with both hands, as shown. 📱 Gently pull the towel toward the ceiling with your top hand. You'll feel a stretch in the shoulder of your opposite arm as your lower hand is gently pulled farther up your back. 📱 Hold for about 30 seconds. Switch hands and repeat.

📱 Shoulder stretch If the back of your shoulder is tight, you may be more likely to develop rotator cuff problems. These problems are more likely if you golf or play overhead racket or throwing sports, such as tennis or baseball. To keep your shoulders flexible: 📱 Bring your left arm across your body and hold it with your right arm, either above or below the elbow. 📱 Hold for about 30 seconds. Switch arms and repeat.

📱 Knee-to-chest stretch The knee-to-chest stretch focuses on the muscles of your lower back. If you have osteoporosis, avoid this stretch because it may increase the risk of compression fractures in the vertebrae. To do this stretch: 📱 Lie on your back on a firm surface with the backs of your heels flat on the floor. 📱 Gently pull one knee up to your chest until you feel a stretch in your lower back. 📱 Bring your knee as close to your chest as comfortably possible. 📱 Keep your opposite leg relaxed in a comfortable position, either with your knee bent or with your leg extended. 📱 Hold for about 30 seconds. Switch legs and repeat.

📱 Iliotibial band stretch The iliotibial band (ITB) is a band of tissue that runs along the outside of your hip, thigh and knee. To stretch the ITB: 📱 Stand near a wall or a piece of sturdy exercise equipment for support. 📱 Cross your left leg over your right leg at the ankle. 📱 Extend your left arm overhead, reaching toward your right side. You'll feel a stretch along your left hip. 📱 Hold for about 30 seconds. Switch sides and repeat.

📱 Hip flexor stretch The hip flexors allow you to lift your knees and flex at your waist. These muscles are located on your upper thighs, just below your hipbones. To stretch your hip flexors: 📱 Kneel on your right knee. Use a folded towel to cushion your kneecap. 📱 Place your left foot in front of you, bending your knee and placing your left hand on your left leg for stability. 📱 Place your right hand on your right hip to avoid bending at your waist. Keep your back straight and abdominal muscles tight. 📱 Lean forward, shifting more body weight onto your front leg. You'll feel a stretch in your right thigh. 📱 Hold for about 30 seconds. Switch legs and repeat.

📱 Quadriceps stretch The quadriceps muscle runs along the front of your thigh. To stretch the quadriceps muscles: 📱 Stand near a wall or a piece of sturdy exercise equipment for support. 📱 Grasp your ankle and gently pull your heel up and back until you feel a stretch in the front of your thigh. 📱 Tighten the stomach muscles to prevent your stomach from sagging outward, and keep your knees close together. 📱 Hold for about 30 seconds. Switch legs and repeat.

📱 Hamstring stretch The hamstring muscle runs along the back of your upper leg. To stretch the hamstring muscles: 📱 Lie on the floor near the outer corner of a wall or a door frame so that your left leg is next to the wall. 📱 Raise your left leg and rest your left heel against the wall. Keep your left knee slightly bent. 📱 Gently straighten your left leg until you feel a stretch along the back of your left thigh. 📱 Hold for about 30 seconds. Switch legs and repeat. 📱 As your flexibility increases, increase the stretch by gradually scooting yourself closer to the wall or door frame.

🔴 Calf stretch The calf muscle runs along the back of your lower leg. To stretch the calf muscles: 📱 Stand at arm's length from a wall or a piece of sturdy exercise equipment. 📱 Put your right foot behind your left foot. 📱 Slowly bend your left leg forward, keeping your right knee straight and your right heel on the floor. 📱 Hold your back straight and your hips forward. Don't rotate your feet inward or outward. 📱 Hold for about 30 seconds. Switch legs and repeat. 📱 To deepen the stretch, slightly bend your right knee as you bend your left leg forward.

🔴 Calf stretch The calf muscle runs along the back of your lower leg. To stretch the calf muscles: 📱 Stand at arm's length from a wall or a piece of sturdy exercise equipment. 📱 Put your right foot behind your left foot. 📱 Slowly bend your left leg forward, keeping your right knee straight and your right heel on the floor. 📱 Hold your back straight and your hips forward. Don't rotate your feet inward or outward. 📱 Hold for about 30 seconds. Switch legs and repeat. 📱 To deepen the stretch, slightly bend your right knee as you bend your left leg forward.