Learn how to get Fit and Prevent Injury Here

Courtesy of  ISO Fit Studio

Scoliosis is a common medical condition where a person’s spine is curved like an “S” or “C” shape. A healthy spine should be a straight line but due to inheritance or bad posture, this condition is commonly found curved.

Scolosis is usually found in youths, predominately females. According to the HK Department of Health, a survey conducted in 2006/07, there are 16.7% students are suffering from Scoliosis, compared to a survey in 1999/00, there is a 7% increase.

There are generally three causes of Scoliosis, which are Congenital (inborn), Neuromuscular and Idiopathic. Congenital scoliosis happens due to the formation of the spine bones during development in the womb. Neuromuscular scoliosis is caused by problems such as poor muscle control, muscle weakness or paralysis. Idiopathic scoliosis is an unknown cause yet the most common type in youths.

Although Idiopathic scoliosis seems to be the least disruptive to our daily lives, the effects of this condition could start from a simple back pain which could easily escalate to diminishing lung function due to the distortion and stiffness of the rib cage. Other complications of scoliosis include low back arthritis and pain as an adult; respiratory problems; self-image – the asymmetry of the trunk will look awkward.

To prevent scoliosis from worsening or to improve the condition, there are a few different options. Posture training such as Pilates acts as an important role in prevention and treatment of scoliosis. Pilates helps slow down curving of the spine by strengthening their core muscles. When these muscles are strong, they help lengthen the spine and improve posture. This will help individuals understand how the body works, increasing awareness of the weaker parts of the body.

Physiotherapy exercises can also help with the prevention of scoliosis. A well-trainedphysiotherapist will be able to assess and classify curve patterns. Performing correct breathing and strengthening exercises will help with the individual’s alignment.

Simple exercises can be done at Iso Fit, at home or even at the office to help to strengthen the correct muscle and improve alignment.

脊柱側彎是一種常見的情況－當一個人的脊柱彎曲像一個“S”或“C”形。一個健康的脊椎應該是一條直線，但由於​​遺傳或錯誤姿勢，這種彎曲的情況很常見。

脊柱側彎通常發現在青少年身上，主要為女性。根據香港衛生署於2006/07年度進行的調查顯示，有16.7％的學生患有脊柱側彎，而在1999/00年的一項調查顯示，患者更增加7％。

脊柱側彎通常有三種原因，分別是先天性的（天生的）、神經肌肉性和特發性。先天性脊柱側彎－在子宮中的形成時因脊椎骨骼的發育不當而引起。神經肌肉性脊柱側彎－是由缺乏肌肉控制能力、肌肉無力或麻痺等問題引起。而特發性脊柱側彎則是一種原因不明卻是青少年間最常見的問題。

儘管特發性脊柱側彎似乎是我們的日常生活中破壞性最低的，但它的影響力卻可以從一個簡單的背部疼痛升級到因肋骨的變形和僵硬而削弱肺功能。脊柱側彎的其他併發症包括腰背關節炎和疼痛。作為一個成年人，呼吸困難、因主幹的不對稱令自我形象低落，會確實很尷尬。

要防止脊柱側彎惡化或改善病情，這裡有幾個不同的選項。姿勢訓練如普拉提，在預防脊柱側凸和治療中起重要作用。普拉提的加強核心肌肉訓練有助於減緩脊椎的彎曲。當這些肌肉都很強時，他們幫助拉長脊柱，改善體態。這將有助於了解身體運作，增加對身體弱部分的認識。

物理治療也可以預防脊柱側彎。一個訓練有素的物理治療師將能夠評估和分類的脊柱的曲線圖案。而有正確的呼吸和加強鍛煉將有助於脊柱對齊。

A brief instructional video talking about the benefits of foam rollers. A great way to stretch and increase your flexibility.

想知道按摩滾筒有什麼好處？這段影片便簡單介紹了它的功能和使用方法。

Take a look at this video which gives a good insight into what might be causing your pain and how to fix it with a foam roller.. 

此影片針對身體不同痛處，提出痛楚的原因並教授如何使同按摩滾筒以舒緩痛楚。

http://schwarzenegger.com/fitness/post/rehab-prehab-intro-to-foam-rolling-lower-back-pain-the-quads

Courtesy of an article from the foam roller guide.....

Using foam roller for IT band is one of the most common used for the tool. This is because the Iliotibial band or the muscle found at our outside thigh is one of the most used and usually injured tissues in the body. In fact, over use of the muscle causes the Iliotibial band syndrome, an inflammation of the area that often shows up in athletes. Since the condition can be very painful, it usually prevents them from performing at top form, making it essential to take care of the problem quickly.

Foam Roller for IT Band

Using a foam roller for IT Band problems is one of the most effective techniques to solve this problem. A foam roller which is popular for its Myofasial Release properties manages to release the tension trapped in the IT Band, allowing the pain to be gone faster.

Of course, there are also other methods used for this problem, but so far, a foam roller for IT band pains is the most common one used. In fact, it has been the choice of most athletes, finding it not only effective but very versatile since they can use it for other body parts.

Following are IT Band exercises using the foam roller.

IT Band Roll

Place the foam roller on the ground and begin with lying on your side. The foam roll should be resting on your IT band area, just below the hip. Prop your elbows in order to maintain the position. You could also cross one leg on top of the other to increase the pressure or you could just let it be there for balance. To achieve maximum pressure, heavily rest on leg on top of the other. Now, start rolling slowly but heavily downwards until you are near your knees. After that, slowly climb back, stopping in specifically painful points for longer periods of time. You can do this for two to three minutes, depending on how you asses yourself.

Glute Roll

Of course, the IT Band area is also connected to other tissues, making it necessary to exercise this too as much as possible. For the glute roll, the foam must be situated directly under your butt. You don’t have to use your hands to lift your upper body here, just lie on your back at a relaxed position. Now, start rolling the foam towards the injured area before rolling back. Like in the IT Band roll, try to increase pressure on painful areas and linger there for some time to squeeze out the tension. Do this for two to three minutes.

At first, the exercise can be painful since you are just starting out on the Myofascial release but after some time, the pain will soon fade away, allowing the muscle to relax. Keep in mind to maintain proper balance so that you don’t injure the body part rather than cure it. Aside from the IT band, the foam roller may also be used in different body parts, wherever pain or tension is felt.

這是取自按摩滾筒說明書……

我們經常利用按摩滾筒去改善大腿外側肌肉繃緊的問題，因為骼脛束以及周邊肌肉是我們常用也是最容易弄傷的地方。事實上，過分使用肌肉會導致髂脛束發炎症候群，這是一種運動員常有的炎症。患者的肌肉會非常疼痛，通常會暫停密集訓練，以加快康復進度。

按摩滾筒: 針對大腿外側肌肉

利用按摩滾筒去改善大腿外側肌肉的問題是其中一個有效的方法。按摩滾筒是一個專門針對肌筋膜疼痛，以減輕肌筋膜壓力，所以想加快改善骼脛束以及周邊肌肉繃緊的情況，按摩滾筒是個很好的選擇。

當然，要解決骼脛束繃緊的問題有很多不同的方法，可是我們相信使用按摩滾筒是普遍的解決方法。事實上，很多運動員都的使用它而且有很高評價，認為它不但有效還能應用在其他身體部位。

下面是以按摩滾筒針對骼脛束繃緊問題的訓練。

骼脛束按摩

先將按摩滾筒放在地上並平躺在地上。按摩滾筒應該放在您的骼脛束位置，即在臀部下方。支撐住您的手肘以維持整個姿勢。如果您想增加身體的壓力，可以把腳疊起（壓力程度視乎您如何把一隻腳的力量壓在另一隻上），當然您可以選擇雙腳著地以作平衡。現在，開始慢慢而有力量地滾動直到膝部。接著，慢慢還原回到骼脛束位置，停留長一點時間於比較疼痛的部位。重覆動作大約２、３分鐘，視乎您的身體所需。

臀部按摩

當然，一些骼脛束連接的其他部位都需要運動，才能加快改善問題。在臀部按摩方面，按摩滾筒必須放在您的臀部底。您不需要用手支撐昔身體，只需放鬆背部並躺在地上。現在，來回按摩您的疼痛處。您也可以適當地加壓並稍作停留以舒緩繃緊的肌肉。重覆整套動作２－３分鐘。

初期，您肌筋膜會感到疼痛，但當動作重覆多次，您的肌肉開始放鬆並感到舒適。請謹記要保持身體平衡以避免弄傷身體。按摩滾筒除了能按摩骼脛束外，其他身體部位也能使用，以舒緩疼痛及繃緊情況。