Exercise and the Musculoskeletal System Stacy Gropack, PhD, PT Eric Lamberg, EdM, PT Rebecca States, PhD William Susman, PhD, PT Interdisciplinary, Community-Based, Health Education for Diverse Elders. HRSA Grant #1 D37 HP OO838-01

The Musculoskeletal System Musculo = Muscles, tendons and ligaments Musculo = Muscles, tendons and ligaments Skeletal = Joints and Bone Skeletal = Joints and Bone

The Muscular System  Muscles  are the tough, elastic tissue that makes body parts move.  Tendons  are the strong white cord that attaches muscles to bones.  Ligaments  are fibrous tissues that holds organs of the body in place and fastens bones together.  are fibrous tissues that holds organs of the body in place and fastens bones together.

The Skeletal System  Bones  are hard substances that form the framework of the body  give shape to the body  support the body and protect its vital organs  Joints  is where two(or more) bones meet and movement occurs

Exercises for the Musculoskeletal system  Strengthening  muscular fitness  moving body parts against gravity- with or without resistance.  Flexibility  allows freedom of movement  prevents strains and sprains  helps prevent injury during exercise

Strengthening Exercise   Do strengthening exercise for all your major muscle groups at least twice a week.   Start off without resistance (weights), gradually add resistance if tolerated.   Raise the body part for 3 seconds, then lower it for 3 seconds.   Stretch before you start your strengthening program.

Safety for Strengthening   Avoid jerking or thrusting weights into position   Continue to breathe when performing activities. HINT: Count out loud

Safety for Strengthening   Avoid "locking" the joints in your arms and legs in a tightly straightened position.   None of the exercises you do should cause pain. The range within which you move your arms and legs should never hurt.

Flexibility Exercise   Stretch before/after you do your regularly scheduled strength and endurance exercises.   If you can't do endurance or strength exercises for some reason, and stretching exercises are the only kind you are able to do, do them at least 3 times a week, for at least 20 minutes each session.

Flexibility Exercises   Do each stretching exercise 3 to 5 times at each session   Slowly stretch into the desired position, as far as possible without pain, and hold the stretch for 10 to 30 seconds, while counting out loud. Relax, then repeat, trying to stretch farther.   A safe stretch is gentle and relaxing.   If the stretch hurts: STOP

Lets Get Moving