Healing Fractures With Yoga

Introduction:

Studies show that daily yoga practice for 12 minutes increases bone mineral density and slows the loss of bone in the spine and femur. Additionally, it improves flexibility and sleep while lowering stress and assisting with pain relief. Patients with bone fractures who combined yoga nidra and pranayama techniques recovered noticeably more quickly than those who did not. The study found that breath control, chanting, and visualization exercises were effective. It was discovered that doing this stimulates the body's prana and revitalizes all damaged tissues.

Tenderness, pain, and swelling have all been reduced. Interestingly, patients who practiced yoga had fracture wounds heal more quickly and densely. The central nervous system is greatly benefited by yoga as well. Fear, stress, or even muscle spasms are among the mental and emotional effects of injury that are relieved. The obstacles to recovery are thus removed as the body synchronizes with its most peaceful inner state. Inflammatory processes are reduced, the immune system is strengthened, and the basic survival force is stimulated.

What Is Bone Fracture and Its Types?

A bone fracture is simply a crack or break in the bone. Stress or a high-force impact cause a significant portion of fractures. Some people may also experience bone fractures due to illnesses like osteoporosis, cancer, and osteogenesis imperfecta, which all weaken bones (brittle bone disease).

• Avulsion Fracture: A fracture brought on by a muscle or ligament pulling on the bone.

• Communited Fracture: A comminuted fracture is characterized by shattered bones.

• Compression Fractures: These are most common in the spine's bones, such as the first vertebra.

• Dislocation Fracture: Fracture dislocation is the combination of a bone fracture and joint dislocation.

• Greenstick fracture: A fracture occurs on one side of the bone, preventing it from breaking completely.

• Hairline Fracture: A hairline fracture is a partial fracture.

• Impact Fracture: This type of fracture occurs when two pieces of bone accidentally touch one another.

• Intraarticular Fracture: An intraarticular fracture occurs when a break or fracture penetrates the joint capsule.

• Longitudinal Fracture: A longitudinal fracture is a break that runs the length of the bone.

• Oblique Fracture: This is a fracture that is oblique to the long axis of the bone.

• Pathological fracture: When the bones become weakened due to a medical condition, they are more prone to breaking.

• Spiral Fracture: A spiral fracture is a fracture that results in a twisted bone.

• Stress Fracture: A stress fracture occurs when a bone fractures due to repeated stress and strain.

• Torus or Buckle Fracture: These fractures cause the bone to deform rather than crack.

• Transverse Fracture: A transverse fracture is a bone break that runs parallel to the bone.

Which Yoga Poses Can Help Heal Fractures?

The yoga poses that heal fractures and keep the bones healthy and stronger are,

Vrksasana:

1. Maintain a relaxed posture by standing straight.

2. The right knee is slowly bent, and the right foot rests on the left thigh.

3. Raise the hands above the head or clasp them in front of the chest.

4. To maintain balance, fix the gaze on an object at a fixed distance.

5. Take five to ten deep breaths and lower the hands and legs gently.

6. Follow the same procedure with the other leg.

Bhujangasana:

1. Lie on the stomach with the back straight.

2. Keep the heels and feet close to one another.

3. Keep the elbows parallel to the torso and close to the hands, which should be placed under the shoulders with the palms facing the ground.

4. Take a deep breath and slowly lift head, chest, and abdomen, keeping navel on the ground.

5. Move the torso back and off the floor, using the hands as support.

6. Do the back arching, tilt the head back, and look up to straighten the arms.

7. Hold the posture and inhale for four to five breaths.

8. Now exhale and relax by lowering the chest, abdomen, and head to the floor.

Savasana:

1. Close the eyes and lie flat on the back.

2. Extend the arms and legs, keeping the palms open and facing up.

3. Let breathing happen naturally, and pay close attention to each body part individually.

4. Hold this position for ten to twenty minutes. Be careful not to sleep lying down.

5. Sit down normally and open the eyes at ease.

Virabhadrasana:

1. Standing with the legs at least three feet apart.

2. Now, rotate the right foot 15 degrees inward and the left 90 degrees outward.

3. Raise both arms sideways to shoulder height, palms facing up.

4. Turn the head to the right and squat with the right knee bent. Extend the arms further in this position.

5. Press the pelvis downward, and maintain the position for a few seconds at the maximum.

6. Repeat the procedure for the other side, then return to the normal stance.

Setu Bhandasana:

1. The knees should be bent while lying on the back. Flat feet on the ground are a must.

2. Keep the arms at the sides with the palms facing downward.

3. Exhale, firmly place the feet on the ground and lift the hips off the surface. The knees should be gently squeezed to maintain hip-distance separation.

4. Lift the chest forward towards the chin while gently rolling the shoulders. Keep the feet firmly placed on the ground, and the legs should be parallel.

5. Spend a minute or two in this position.

6. Exhale and slowly resume the normal position.

Conclusion:

Yoga classes are a significantly less expensive and risky alternative to medications and complex medical care. Yoga has effects like better posture, better balance, better coordination, a wider range of motion, more strength, less anxiety, and a better gait. While these scientifically proven yoga benefits lower the risk of falling, the primary cause of all other osteoporotic fractures is improved posture, specifically addressing spinal fractures. Yoga exposes bones to greater forces by pitting one muscle group against another, which may improve bone mineral density (BMD) more than other methods. Yoga has many benefits, including universal applicability, almost no side effects, and a low cost.