Joint Movement Sukshma Vyayam yoga ghatkopar ghantali

1. JOINTS AND EXERCISES
GMM – QCI TRAINING
GHATKOPAR CENTER

2. INTRODUCTION OF JOINTS
Joint (or articulation)-
the junction
between two or more bones.
With the exception of the
hyoid bone, every bone in the
body is connected to or forms a joint.
There are 230 joints in the body

3. JOINT FUNCTIONS
1. Hold the skeletal bones together
2. Allow the skeleton some flexibility so gross
movement can occur
3. Make bone growth possible

4. JOINT CLASSIFICATION
Joints are classified by:
movement or tissue type
Movement
1. Immovable
2. Slightly Movable
3. Freely Movable
Tissue (more common)
1. Fibrous
2. Cartilaginous
3. Synovial

5. THREE GENERAL GROUPS OF
JOINTS
 Fibrous: classified by Sutures,
Syndesmosis, and Gomphosis.
 eg skull bones, pelvic bones and
sternum.

6. THREE GENERAL GROUPS OF JOINTS
 Cartilaginous: Connected
entirely by cartilage
 E.g. vertebral column,
pubic bones, diaphysis
and epiphysis, ribs
joining the sternum.

7. THREE GENERAL GROUPS OF JOINTS
 Synovial: Most common and
most movable joint.
 Eg knee, hip, elbow joints

8. SYNOVIAL JOINTS
 Articular ends covered in hyaline
cartilage and held together by dense
connective tissue
 Joint capsules made up of ligaments
(outer layer) and synovial
membranes (inner layer)
 Some synovial joints have shock-
absorbing pads called menisci and
fluid filled sacs called bursae.

9. THERE ARE SIX TYPES OF
SYNOVIAL JOINTS…
 Ball-and-Socket Joint
 Condyloid Joint
 Gliding Joint
 Hinge Joint
 Pivot Joint
 Saddle Joint

10.  Ball-and-Socket Joint
 Condyloid Joint
 Gliding Joint
 Hinge Joint
 Pivot Joint
 Saddle Joint

11. Structures within the Synovial Joints
Joint Capsule - Is made up of tough, fibrous connective tissue running from one bone to another -
completely surrounding and enclosing the joint like a sleeve. It provides stability to the joint and is
reinforced by ligaments.
Ligaments - Ligaments cross over joints, joining bone to bone. They are designed to assist the joint capsule
and maintain stability by limiting specific movements and can also control the degree and direction of
movement that occurs. Joint can become unstable with injury (eg overstretching).
Synovial Membrane - Is a thin sheet that lines the interior of a joint capsule. It secretes synovial fluid into
the cavity.
Synovial Fluid - Acts as a lubricant, keeping the joint well oiled ant the moving surfaces apart. The fluid
forms a cushion like protection between joints that don’t always fit together, as well as removes waste
and provides nutrition for the cartilage. The viscosity of the fluid can vary according to the physical
activity of the joint. A decrease in temperature increases the viscosity of the joint while an increase in
temperature decreases the viscosity.
Hyaline Cartilage - This cartilage is smooth, shiny elastic tissue that covers the ends of bones in synovial
joints. It allows them to move freely over each other.
Tendons - Tendons are inelastic and strong tissue that attaches muscle to bone. They assist in movement –
helping muscles pull across the joints on the bones.
Bursae - They are closed sacs, which are lined with synovial membrane. Bursae can be found in spaces
where friction is likely to occur such as between tendons and ligaments. They also secrete synovial
fluid in order to reduce friction and prevent wear and damage.

12. Ball-and-Socket Joint: consists of a
bone with a ball-shaped head that
attaches with the cup-shaped cavity
of another bone. This type of joint
allows for a wider range of motion
than any other kind. It permits
movement in all planes, and a
rotational movement around a
central axis. Two examples of this
type of joint would be the hip and
shoulder joints.
BALL-AND-SOCKET JOINT

13. Condyloid Joint: an oval-shaped
condyle of one bone fits into an
elliptical cavity of another bone.
This type of joint permits a variety
of movements in different planes.
It however, does not permit
rotational movement. Examples of
this type of joint would be the
joints between the metacarpals
and the phalanges.
CONDLYOID JOINT

14. GLIDING JOINT
Gliding Joint: has nearly flat or slightly
curved articulating surfaces. This type
of joint allows sliding and twisting
movements. Some examples of this
type of joint include, the joints within
the wrists and the ankles, the joints
between the articular processes of
adjacent vertebrae, the sacroiliac
joints, and the joints formed by ribs
(2-7) connecting with the sternum.
JOINTS WITHIN THE
WRISTS AND THE ANKLES

15. Hinge Joint: the convex surface of
one bone fits into the concave
surface of another. This type of
joint permits movement in one
plane only. This movement
consists of flexion and extension.
Two examples are the elbow and
the phalanges.
HINGE JOINT

16. Pivot Joint: the cylindrical surface
of one bone rotates within a ring
formed of bone and ligament.
Movement is limited to the
rotation around a central axis.
Examples of this type of joint are
the joints between the proximal
ends of the radius and ulna.
PIVOT JOINT

17. Saddle Joint: forms between bones
whose articulating surfaces have both
concave and convex regions. The surface
of one bone fits the complementary
surface of the other bone. This type of
joint permits a variety of movements. An
example would be the joint between the
trapezium and the metacarpal bones of
the thumb.
SADDLE JOINT

19. EXAMPLES
EXTENSION—THE NECK IS EXTENDED,
AS IN LOOKING UPWARD TOWARD
THE CEILING (LEFT)
FLEXION—THE MOVEMENT IN
WHICH THE CHIN IS LOWERED DOWN
TOWARD THE CHEST (RIGHT)
LATERAL FLEXION MAY BE BEST
DESCRIBED AS TRYING TO PLACE THE
EAR UPON THE SHOULDER THROUGH
A SIDEWAYS MOVEMENT OF THE
NECK, DIRECTING THE EAR TOWARD
THE SHOULDER TIP ON BOTH SIDES
LATERAL ROTATION TO THE LEFT AND
TO THE RIGHT—THESE ARE SIMPLY
DIRECT LATERAL ROTATION TO
EITHER SIDE
These six movements may be slowly performed occasionally to stretch the neck
ligaments if they tend to feel tight. The movements can be performed at any time

20. RANGE OF MOTION EXERCISES
Body Part Type of
Joint
Type of Movement
Shoulder Ball &
Socket
Flexion: Raise arm from side position forward to position above head
Extension: Return arm to position at side of body
Hyperextension: move arm behind body, keeping elbow straight
Abduction: Raise arm to side to position about head with palm away
from head
Adduction: Lower arm sideways and across body as far as possible
Internal rotation: With elbow flexed, rotate shoulder by moving arm
until thumb is inward and palm is facing the back
External rotation: With elbow flexed, move arm until thumb is upward
and lateral to head
Circumduction: Move arm in full circle

21. EXAMPLES

22. RANGE OF MOTION EXERCISES
Body Part Type of Joint Type of Movement
Elbow Hinge Flexion: Bend elbow so that lower arm moves toward its shoulder joint
and hand is level with shoulder (bicep curl)
Extension: straighten elbow by lowering hand
Forearm Pivotal Supination: turn lower arm and hand so that palm is up
Pronation: Turn lower arm so that palm is down
Wrist Condyloid Flexion: Move palm toward inner aspect of forearm (fingers point to the
ground)
Extension: Move fingers and hand posterior to midline (fingers point to
the ceiling)
Hyperextension: Bring dorsal surface of hand back as far as possible
Radial Deviation: Bend wrist laterally toward fifth finger
Ulnar Deviation: Bend wrist medially toward thumb

23. EXAMPLES

24. RANGE OF MOTION EXERCISES
Body Part Type of Joint Type of Movement
Fingers Condyloid Hinge Flexion: make a fist
Extension: Straighten fingers
Hyperextension: Bend fingers back as far as possible
Abduction: Spread fingers apart
Adduction: Bring fingers together
Thumb Saddle Flexion: Move thumb across palm surface of hand
Extension: Move thumb straight away from hand
Abduction: Extend thumb laterally
Opposition: Touch thumb to each finger of same hand
Hip Ball & Socket Flexion: Move leg forward and up
Extension: Move leg back beside other leg
Hyperextension: Move leg behind body as far as possible.

25. RANGE OF MOTION EXERCISES
Body Part Type of Joint Type of Movement
Hip cont’d Ball & Socket Abduction: Move leg laterally away from body
Adduction: Move left back toward medial position and beyond if
possible
Internal rotation: Turn foot and leg toward other leg
External rotation: Turn foot and leg away from other leg
Circumduction: Move leg in circle
Knee Hinge Flexion: Bring heel back toward back of thigh
Extension: Return leg to floor
Ankle Hinge Dorsal flexion: Move foot so that toes are pointed upward
Plantar flexion: Move foot so that toes are pointed downward
Foot Gliding Inversion: Turn sole of foot medially
Eversion: Turn sole of foot laterally

26. EXAMPLES
FLEXION
EXTENSION
HYPER-
EXTENSION

27. RANGE OF MOTION EXERCISES
Body Part Type of Joint Type of Movement
Toes Condyloid Flexion: Curl toes downward
Extension: Straighten toes
Abduction: Spread toes apart
Adduction: Bring toes together
The main points are to move the extremities to
promote circulation and decrease entrapment
syndromes and neuropathies
It is imperative that the RN assesses the pt to perform
the correct ROM exercises. Not all of these exercises
will be appropriate for all pts

28. RANGE OF
MOTION
EXERCISES

29. BASIC POSES OF HIP FLEXION
 Padahastasana- Foot to hand posture
 Utthita Hasta Padangusthasana- Upward hand toe foot
pose.
 Balasana- Child pose
 Pashimottanasana- West intense stretch
 Janu Sirsasana- Head to knee posture

30. BASIC POSES THAT REQUIRE HIP EXTENSION.
 Bhujanasana - Cobra
 Shalabhasana- Locust Posture
 Dhanurasana- Bow posture
 Natarajasana- Dancer Pose
 Setu Bandhasana- Bridge pose
 Urdhva Dhanurasana - Upward Bow

31. “BASIC” POSES OF EXTERNAL ROTATION
 Padmasana - Lotus
 Baddha Konasana- Bound Angle Pose
 Gomukhasana- Cow Face
 Sukhasana- Easy Pose
 Akarna dhanura asana- The shooting bow pose
 Anantasana- Side-Reclining Leg Lift

32. MOVEMENTS OF THE SYNOVIAL JOINTS AND THEIR DEFINITIONS

33. MOVEMENTS OF THE SYNOVIAL JOINTS AND THEIR DEFINITIONS

34.  Lubricate the joints
 Increase the blood flow to the muscles / Joint
 Increase muscle elasticity
 Speed up the nerve message system from the brain to the limbs
 Gently raise the heart rate
 Increase mental alertness
 Increase the core body temperature
AN EFFECTIVE SUKSHMA VYAYAM SHOULD

35. SUKSHMA VYAYAMA
 Group of exercise concerned with loosening up the
joints of the body.
 Voluntarily giving slow movement to the joints with
awareness.
 Each and every part of the body including the organs
& muscles are taken into consideration.

36. PROPER WORKOUT OF JOINTS ---
 Stiffness in the physical level
 Energy blockages in the pranic level

37. IMPORTANCE OF THE EXERCISE
 Peace, balance and one pointed awareness which inturn brings
harmony in the physical level.
 Since the movement is done slowly it slows down the brain
waves, further enhancing relaxation and awareness.
 It has a great influence at the physical and pranic levels and
useful for harmonizing and improving the function of the
internal organs.

38. SITHILIKARNA VYAYAMA/STHULA VYAYAMA
 Loosening exercises which are done very fast.
 Principles –
 To flex the back portion by stretching and relaxing
the spine.

39. EXERCISES / PRACTICES
 Forward bending
 Backward bending
 Bending and twisting
 Twisting
 Side bending

40. RULES TO BE FOLLOWED ----
 To be practiced step wise.
 Be aware of your breathe and the parts of the body.
 Be aware of your thoughts and feeling.
 Count the steps.
 Learn to synchronize each step in a group.
 After every two – three movements relax quietly in
leg stretch position with eyes closed.

41.  Stretch your muscle beyond the point of pleasant comfort
 Vyayama vigorously in a very humid of very hot climate
 Hold your breath during physical activity
 Hyperventilate during Vyayama or at rest
 Work through pain
 Vyayama through illness or injury
NEVER

42.  Start Asana immediately after vigorous activity
 Asana on hard concrete surface
 Asana in crowded and poorly ventilated rooms
 Performs any danger Vyayama
 Sacrifice quality for quantity.
 Never Vyayama / Do Asana through fatigue
NEVER

43. THANK YOU