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ストレッチを行う事で、筋肉の柔軟性(関節可動域)が高まる効果があります。

また、運動前のストレッチングはウォーミングアップに含まれ、怪我の予防に効果的です。

ストレッチは、スポーツ選手だけが行うものと考える人が多いと思います。しかし、筋肉の柔軟性を保つために、すべての人がストレッチする必要があります。

 

何故ストレッチが重要かと言うと、筋肉を柔軟で強く健康な状態に保ち、体の関節の可動域を維持するには筋肉の柔軟性が必要になります。そうでなければ、筋肉は収縮して、引き締まった状態になります。そして、次に筋肉を動かそうとすると、筋肉は弱く、伸展することができません。 そうなる事で関節の痛み、緊張、筋肉の損傷のリスクがあります。

日常生活で座位など同じ姿勢が続いたり、運動で同じ動作が繰り返されたりすることで筋の柔軟性に偏りが出始めます。例をあげると、一日中椅子に座っていると、太ももの後ろにハムストリングスがきつくなります。 そのため、脚を伸ばしたり、膝を完全に伸ばしたりすることが難しくなり、歩行するのを妨げられます。 同様に、テニスなどの緊張した筋肉を伸ばすような激しい運動を突然した場合には、突然の伸張によって筋肉が損傷する可能性があります。 負傷した筋肉は、関節をサポートするのに十分な強さではない可能性があり、関節の損傷につながる可能性があります。

定期的なストレッチは筋肉を伸ばして、無駄のない柔軟な状態に保ちます。健康な筋肉はバランスの問題がある人が転倒を防ぐのに役立ちます。

体の可動性にとって重要な部分は、下肢にあります。ふくらはぎ、ハムストリング、骨盤内の股関節屈筋、大腿部の前側の大腿四頭筋などの筋肉のストレッチは体の可動域の向上に非常に効果があり、腰痛などの怪我の予防にもなります。毎日のストレッチ、または少なくとも週に3〜4回のストレッチを目指す事をお勧めします。

 

ストレッチを行っている最中は自然に呼吸を続けます。呼吸を止めると身体は緊張状態になり、筋が硬くなるため、十分に筋を弛緩させることができなくなってしまいます。

また、ストレッチ中は、勢いや反動をつけずに、ストレッチの対象となる筋を少しずつ伸ばしていきます。反動をつけることで柔軟性が低くなる恐れがあります。

ストレッチは伸ばした状態で30秒間保持してから、ゆっくりと座った状態に戻します。

1日1回のストレッチをしても、魔法のようにすぐに筋肉の柔軟性が得られるわけではありません。 時間をかけてストレッチを行い、継続に専念する必要があります。柔軟になるまでに数週間から数か月かかります。それを維持するには、引き続きストレッチを継続する必要があります。

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Pain Management

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Chiropractic Pain Management

Chiropractic Treatment

Non-invasive, Non-pharmacological Pain Management, Treatment for Radiculopathies (Nerve pain), Decreases Disease, Illness, Pains & Aches

Spinal Manipulation - Joints Issues

Shoulder – Frozen Shoulder/ Rotator Cuff Tear/ Impingement Syndrome, Elbow – Tennis Elbow/ Golf Elbow, Hip / Knee – Anterior Knee Pain/ Runner’s Knee/ Meniscus Injury/ Ligament Injury

Pain Management - Migraines & Headaches

Headaches/ Migraine/ Facial Palsy

Pain Management - Neck Pain

Neckaches/ Spondylosis/ Wry Neck/ Whiplash

Pain Management - Sports Injuries / Rib Issues

Athletic injuries - Tennis/Golfers Elbow(pain on the outside or inside of your elbow), Patella tendonitis/tendonosis (Jumpers Knee)

Pain Management - Ankle & Foot issues

Plantar Fasciitis/ Heel Pain/ Metatarsalgia

Pain Management - TMJ / Carpal Tunnel Issues

Pain Management - Back & Shoulder Pain

Back Strain/ Slipped Disc/ Scoliosis/ Sciatica/ Spondylosis/ Spondylolisthesis/ Spondylolysis, Shoulder impingement/Frozen shoulder

Better Posture & Movement

Posture issue – Scoliosis, Ligament – Sprains/ ACL Laxity/ Ankle Sprain, Muscle – Strains/ ITB Tightness/ Hamstring Tear Tendons – Tendonitis/ Repetitive Strain Injury/ Tendinopathy

Increased Wellness & Quality of Life

Joint Pain – Arthritis/ Cartilage Wear & Tear/ Osteoarthritis, Patellofemoral Knee pain (or pain at the front of the knee)

Improving Breathing / Sleep / Energy

Better Health, Happiness & Well-being Stress Management, Increased circulation, Reduced pain, Faster rehabilitation from injury, Increased lymphatic flow, Breaks up muscular scar tissue, Reduced lactic acid build up, Tissue Regeneration, Soft & Active tissue release

Fibromyalgia / Vertigo Management

Decrease anxiety, depression & prescription drug use

Post Operation/ Hospitalization

Improved Immune system & Strength Better life & Mobility

Obesity – Exercise & Meal Planning

Professional Chiropractic Equipment

DMS Professional Deep Muscle Stimulator Massager, Oceanus Shockwave Therapy - Physiotherapy, Rehabilitation, Orthopedics & Sports medicine

Non-invasive Chiropractic Treatment during Pregnancy

Effective Non-pharmacological way to alleviate pain from Sciatica. When something injures or puts pressure on the sciatic nerve, it can cause pain in the lower back that spreads to the hip, buttocks, and leg.

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Pain Management, FSS, Vaccinations, COVID-19 Handbook

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Professional Equipment

Asymptomatic patients may not display no symptoms of illness. Vulnerable people should get vaccinated against Influenza as the stop gap until the COVID vaccine is found. The Flu vaccine would protect susceptible people from, as well as exclude the Flu and H1N1 viruses should they start to show URTI or ARI symptoms.

- Latest Influenza Vaccine

The latest Influenza Vaccine is now available. It protects against the Flu and H1N1 Viruses. In the event that a person displays flu-like symptoms after the Flu vaccination, both Flu and H1N1 may be excluded in his diagnosis, and treatment can be sought quickly should the patient have contracted COVID-19.

Ministry of Health Safety protocols are adhered to at all times for the safe vaccination of you and your family.

* Latest COVID-19 Updates & Health Tips

* Importance of Keeping your Vaccinations Up-to-date

Part of the National Influenza Sentinel Surveillance programme with MOH. If you have a fever of > 38 degrees with a cough, our clinic is able to test for COVID-19. For children below 12 years old with clinical diagnosis of HFMD (eg fever, oral ulcers, rash), our clinic can test for Hand Foot & Mouth Disease (The tests are for surveillance purposes only).

Sinopharm COVID-19 Vaccine in Singapore

Sinopharm COVID-19 Vaccine is now available @ MD International Medical Centre. Make a Vaccination or Booster Appointment at Tel: 6694 1661. Learn more about Sinopharm here.

Sinopharm BBIBP-CorV vaccine has now been approved for use by private clinics in Singapore against the COVID-19 virus under the Special Access Route. It is the first China-made vaccine to be approved by the World Health Organisation (WHO).

To date, more than a billion doses of the Sinopharm BBIBP-CorV have been administered. The vaccine has also been approved for use in over 50 countries around the world.

Inactivated vaccines are a tried-and-tested form of vaccine technology which is used in other well-established vaccines, such as the Flu and Hepatitis B vaccines.

If you would like to receive the Sinopharm vaccine or booster, please make your appointment at MD Int'l Medical Centre at Tel: 6694 1661.

Effects of COVID-19 on the Brain

Ministry of Health Recommendation :

• For persons who have already completed their Primary series with mRNA vaccines and are recommended to get a booster, but are unable to take another dose of mRNA vaccines for medical reasons, they may boost using one dose of Sinopharm vaccine. The booster should be taken six months after mRNA dose 2 (M-M-S).

• For persons who are unable to take the the 2nd dose of mRNA vaccines for medical reasons, they may complete their vaccination with the Sinopharm vaccine. 2 doses of the Sinopharm vaccine is recommended to complete the Primary series. The 2nd Sinopharm dose  should be taken 28 days after the 1st Sinopharm dose (M-S-S).

For recovered persons who had not completed a primary series before infection:

• For persons who have recovered from a COVID-19 infection but received 1 dose or none of COVID-19 vaccination prior, they may receive 2 doses of the Sinopharm vaccine (28 days interval between doses), 3 months after the date of infection to complete a primary vaccination series (Recovered-S-S or S-Recovered-S-S or M-Recovered-S-S).

• For persons who have recovered from a COVID-19 infection and had received 2 doses of Sinovac or Sinopharm vaccines prior, they may receive 1 dose of Sinopharm after 3 months from the date of infection to complete a primary vaccination series (S-S-Recovered-S).
  

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MD International Medical Centre

Medical Services available :

• General Medicine / General Practice
• Minor Surgical Procedures
  
• Dermatology - Skin Problems (Eczema, Acne, Rash, Boils, Dermatitis, Pigmented or Dry Skin, Mole/Skin Tag/Wart Removal)
  
• Dermoscopy - Non-invasive Detection of Skin Cancer, Pubic lice & Scabbies
• Treatment of Insect Bites & Stings
• Infectious diseases & Virology (COVID-19. Dengue, Flu, Hepatitis B)
• Respiratory Medicine - Cough, Wheezing, Shortness of breath
  
• Obesity / Weight control
• Stomach ache
  
• Respiratory Lung Diseases
• Liver Diseases
• Kidney disease / Kidney stones
  
• Eye Health / Opthalmology
  
• Ear Nose Throat / ENT -
  Nose Bleed-Epistaxis /Snoring & Sleep Apnoea /Verigo & Dizziness
• Removal of Ear Wax
• Personal Health
• Allergies Test & Management
• Treatment of Allergic Rhinitis
  
• Asthma Management
• Vaccinations / Immunization (eg Flu vaccination)
• Depression / Anxiety / Stress Management
• Management of Chronic Diseases (eg Diabetes / Hypertension)
• Treating Prediabetes, Diabetes & Insulin Resistance
  
• Heart Disease / High Cholesterol Management
• Health Management
• Men's Health
• Women's Health - Osteoporosis, Heavy Periods, Breast lumps, Urinary Tract Infection, Anaemia, Tremors
  
• Child Health & Nutrition / Pediatrics
• Elderly / Senior Health
• Dementia Screening
• Neurological Disorders
  
• Treatment of Gout
• Pain Management (eg Arthritis, Back Pain, Migraine)
• Sports Injuries
  
• Travel Health (eg Vaccinations / Travellers' Diarrhoea)
  
• Health Screening / Blood tests
• Pre-Employment check-up
• Work Permit / Employment Pass / Student Pass / Driving License Check-up
• Blood Disorders
  

Public Health Preparedness Clinic

National University Health System Primary Care Network

Singapore Ministry of Health Chronic Disease Management Programme (CDMP)

The information provided in this website is for knowledge purposes only. It does not constitute medical advice.

Should you encounter any medical problem that you are unsure of, always consult your doctor or health care provider for assistance and medical advice.

MD International (Singapore) Pte Ltd

9 Taman Serasi #01-11, Botanic Gardens View

Tel : 65-6694-1661  Fax : 65-6694 1771

Email : contact@mdimc.sg

Clinic hours:

Monday to Friday: 9am-12.30pm / 2pm-6.30pm    Saturday: 9.30am-1pm

*Last registration is 30mins before the closing time

Closed on Sundays & Public Holidays

- Cashless service with most International Insurance companies and Insurance Medical cards are accepted

- Japanese & Mandarin-speaking Doctors and Medical staff

Please contact us at Tel: 6694 1661 to make an appointment.

OUR MEDICAL TEAM

Dr Don Lau – Medical Director

MBBS (Monash), B Med Sc (Hons) (Monash), Dip Pract Derm (Wales, UK)

Fujiwara Takanori DC

The Chiropractic Association Singapore, Japan Chiropractic Register, American Chiropractic Association, California Chiropractic Association

Physiotherapy-trained NBCE The National Board of Chiropractic Examiners

YAMAGATA Chihiro 山懸千尋

Registered Psychologist

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