POSTURAL DEFORMITIES AND THEIR CORRECTIVE MEASURES
POSTURAL DEFORMITIES AND THEIR CORRECTIVE MEASURES
There are many types of postural deformities like Kyphosis, Lordosis, Scoliosis, Knock-knees, Bow legs,Flat-Foot, etc. These postural deformities reduce the efficiency of individual to great extent and cause mans more health problems. These can easily be corrected or prevented if early steps are taken. There are many types of corrective asanas and exercises which are helpful to correct these postural deformity.
It is also known as Genu Valgum. Knock-knees is the postural deformity of legs where legs are bent inward and knees touch or strike each other while walking or running, .i.e., knees touches or overlap
each other in normal standing position. In Knock-knees problem, the knees join together while there is wide gap between the ankles varying directly
with the degree of deformity.
causes: The main causes of Knock-knees are deficiency of vitamin D, weak legs, obesity during childhood, Calcium deficiency, injury,siff joint, knee pain, heavy weight lifting in childhood stage, etc.
(i) Yoga Asana like : Vriksh Asana, Akarn Dhanur Asana, Padma Asana, Gomukh Asana,
(ii) Pillow Exercise : In this pillow is kept between legs and person presses the legs.
(iii) Outward Toe Walking : In this person tries to walk over the outer edges of foot while the inner
part of sole is raised up.
(iv) Horse Riding: Riding on horse or similar type of activity by which we keep the knees wide thus it corrects the knock knees
This deformity is also known as Genu Varum or Pigeon Toes. This is the defect of legs in which legs bend outward. In this the legs curve outward at the knces while the feet and ankles touch. The space between knees widens up and legs take curve shape. Bow legs cause lot of pressure over the Iateral edges of feet.
Causes: The main cause of Bow legs deformity are Rickets, Arthritis, Blount disease; deficiency of Vitamรญn D, Calcium, Phosphoruin in diet, early childhood walking with weight, obesity, defaulted footwears,etc
i) Yoga Asana Like : Ardh Chakra Asana, Garud
Asana, rdha Matsyendra Asana etc
(ii) Walking with Inward toe : In this person tries to walk with inner edges of the foot while the outer edges of sole are raised.
(iil) Special Shoes : Special shoes helps to correct
bow-legs.
(C) FLAT-FOOT
It is also known as Pes Planus or Fallen Arches. Flat Foot is an abnormal condition of foot in which the arch of the foot collapses, with the entire sole of the foot coming into complete or near complete contact with the ground, i.e. no arch in the foot and the foot is completely flat. In
this default of feet, person gives complete print of their foot sole over the plane surface (walking barefooted). In flat foot, the inner curve of foot bulges more than normal. Arches provide a spring to the step and help to distribute body weight across the feet and legs. Arches need to be both sturdy and flexible to adapt to stress and variety of surface.When people have flat feet, it affects their posture while standing, their walking, running. and other related performances.
Causes: The main causes of Flat foot are wearing flat slippers or shoes, improper shoes, poor quality shoes without sole curves, obesity and overweight, prolonged standing, weak muscles of foot tarsal coalition,old age, etc
Corrective Measures :
(i) Yoga Asana like : Tarr Asana, Vajra Asana
(ii) Walking on Sand: The person is told to walk barefooted over the sand.
(iii) Regular Running: The person is told to run fast over on toes on clean surface.
(iv) Using Good Quality Shoes: Person is told to wear good quality shoes with inner Curve on sole.
(v) Skipping: Person with flat foot should perform skipping regularly.
(vi) Pressure Over Foot: Flat-Footed person is to give pressure over the foot while toeand heel are at sides.
(vi)) Writing with Foot : Person is told to practice writing with foot or to pick up marbles with foot.
It is the postural defect in which shoulders
become round and sometime they are projected
upward and forward, i.e. shoulders are bent upward and forward. In this shoulders are bent forward from the ideal alignment, thereby giving a narrow curve to upper back. It leads to postural deviations such as hyper-kyphosis, or hunch
back and anterior head carriage, or forward head posture.The chin is downward and head is bent forward. This gives the round shape of shoulder.
Causes : The main causes of this deformity are like heredity, chronic neck pain or neckspondylitis, poor postural habits (wrong posture during reading or writing over chair or bed, using excessive smart-phones or tablet), carrying
overloaded school bag by children, wearing tight fitted clothes, weak muscles of chest and shoulder, faulty furniture etc.
Corrective Measures : There are many types of asanas and exercises which can cure the postural
mity of Kyphosis and Round Shoulder. They are mostly backward bending asanas or exercises.
(i ))Yoga A sana like : Chakra Asana, Dhanur Asana, Bhujang Asana, Usht Asana
(ii) Backward Bending Exercises : All exercises of ackward bending are helpful as corrective measure of Kyphosis like reverse sit-up; holding the hands at back and raising up; sit on chair; rest the back against it and pull the shoulders backward and look upward. From Iying position the upper and lower body is raised up
with support of hands. Body balances on the abdomen.
(iii) Strengthening Back Muscles by Reverse Sit up :
Strengthening the back muscles near vertebral
helns to correct Kyphosis and Round shoulder. From prolying position the upper part of body is raised upwhile looking up.
(iv) Using Flat Bed: Using flat bed and thin pillow while sleeping.
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