Chronic pain is at epidemic levels and has become the highest-cost condition in health care. This course uses evidence-based science with creative and experiential learning to better understand chronic pain conditions and how they can be prevented through self-management in our cognitive, behavioral, physical, emotional, spiritual, social, and environmental realms. The goal of this course is to blend creative, experiential, and evidence-based teaching strategies to help participants understand chronic pain conditions and how a human systems approach can be applied to self-management strategies to reduce risk factors, enhance protective factors, and prevent chronic pain. There are four major objectives to the course; 1. Describe the prevalence, personal impact, and health care dilemma associated with chronic pain. 2. Recognize the clinical characteristics and underlying etiology of several common pain conditions and the peripheral, central, and genetic mechanisms of chronic pain 3. Based on the literature associated with risk and protective factors in the seven realms of our lives, learn specific strategies in each realm that can be employed daily to prevent chronic pain and enhance wellness. 4. Appreciate the value of a human systems approach to health care and how it can provide a basis for integrative, interdisciplinary, and individualized care to preventing pain and enhancing wellness. CONTINUING EDUCATION CREDIT Health Care Professionals Health care professionals who participate in this CE activity may submit this certificate statement of participation to their appropriate accrediting organizations or state boards for consideration of credit. The participant is responsible for determining whether this activity meets the requirements for acceptable continuing education. Email your Coursera certificate statement of completion to your appropriate organization.
Clinic Demo: Stretching
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来自 University of Minnesota 的课程
Preventing Chronic Pain: A Human Systems Approach
111 个评分
从本节课中
Risk and Protective Factors in the Seven Realms (Week 6)
与讲师见面
Dr. James Fricton, DDS, MSProfessor and Pain Specialist
University of Minnesota, HealthPartners Institute, and Minnesota Head and Neck Pain Clinic
My name's Sophia Groess and I'm a physical
therapist assistant at Minnesota Head and Neck Pain Clinic.
And I'll be showing you some stretches for your lower back, hip and
shoulders as well as some yoga poses that can help those areas as well.
So, we'll start out with the low back stretches.
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And you'll just lay on your back, straightening one leg down to the floor.
The other leg, you're going to pull up towards your chest,
and hold for a count of 10 to 30 seconds.
You should feel this in your hip flexors, and in your glutes and hamstrings.
Slowly release that leg down to the floor, and pull the
other leg in toward you chest, holding for 10 to 30 seconds.
The next stretch is for your pirifomis muscle, which is the hip external rotator.
So, you're going to pull your foot on top of
your knee, opposite knee, and pulling your other knee up.
Some people will feel a stretch here.
If you do, that's fine, you should feel it right in the back
of your butt.
Otherwise, if you need more of a stretch, you can pull your
other leg towards your chest, and hold until you find a good spot.
Again, just ten to 30 seconds.
Some people will feel the stretch
here.
Stabilize your knee,
or you can pull up.
[BLANK_AUDIO].
The last stretch I'll be showing you is for your hamstrings.
You can leave your other opposite leg bent,
but you're going to bring the leg that you'll stretch.
Just straighten it as far as you can.
Keeping your knee straight to make sure
that you're feeling the stretch in your hamstrings.
And gently pull towards you.
And release the leg back down.
Straighten the opposite leg and gently pull.
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Now I'll be demonstrating the yoga poses that
we use for hip, low back, and shoulder pain.
First, just start out on all fours.
And begin with breathing.
And you'll inhale as you allow your bellybutton to drop towards the floor.
Stretching your lower back and your abdominal muscles.
Exhale.
As you push your belly button towards your spine, arching
your back as high as you can towards the ceiling.
And inhale.
This stretch is called the cat and cow pose in yoga, and
it's really just used to loosen up your spine before you begin.
Air flow.
Inhale and exhale.
To end the cat and cow you'll sit back into child's pose.
Extend your hands as far in front of you as you can.
To really feel a stretch in my shoulders.
Make sure you relax your head down to the floor so you don't strain your neck.
You can hold this pose for 10 to 20 seconds or whatever feels good for you.
From here we'll stand into a mountain pose.
Drawing your shoulder blades together as you reach up and do a slight back bend.
You'll feel a nice stretch in your lower back.
Hinge from your hips and sweep your arms wide as you bend down into a forward fold.
We'll hold here for 10 seconds, feeling the
stretch in our hamstrings, our shoulders, your low back.
And really releasing the full weight of your head.
You can bend your knees if you need to.
And place your hands on the floor, stepping back with your right foot.
Into a low lunge.
And you'll feel this stretch, in your right thigh,
in your hip flexor area, really opening up the pelvis.
And we'll hold for 10 seconds.
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Shift your weight back onto your two back
feet, and we'll come into our first downward dog.
Remember to always keep your spine and arms
as straight [UNKNOWN] as you can in down dog.
Allowing your heels to sink towards the floor
and your knees to bend if they need to.
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Come forward into your plank pose.
Drop your knees to the floor to support your pelvis.
Slowly hanging your elbows into rib cage
and lift unto upward dog.
Hold here for 10 seconds, feeling that nice stretch in
your hip flexors and the front and in your low back.
To come out of this pose, you'll tuck your toes under.
Push back into a downward dog, feeling that nice stretch in your hamstrings
and your calves, pushing through your forearms, pulling your tummy in tight.
And you'll step forward with your right foot into our lower line of
stretching the left
hip flexors.
Hold for ten seconds.
This time we'll shift our weight forward.
We'll go into a nice, deep forward fold again, releasing our head,
reaching long, bending your knees if you need to.
[BLANK_AUDIO]
And
when you're ready, flip the arms up, drawing your shoulder blades together.
And your sun salutation is finished.
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