3-Minute Stretch
Learning to Relax
Tension causes injury. Breath and stillness of the mind result in relaxation. Every day it is imperative to utilize intention and relaxation to promote healing and wellness. This can include meditation, setting intentions or it can be as simple as watching yourself take 5 deep breaths in the mirror. We all have busy lives and it often seems there is no extra time to waste … but taking a little time to refocus, breathe deeply and take control of your mind is no waste of time. In fact, many studies prove that brief relaxation can result in fewer sicknesses and longevity. When tension is high, muscles are tight. Tight muscles pull on tendons which pull on bones which results in altered structure and posture. This throws the body out of balance which can lead to falls, accidents, and inflammation/pain cycles. Make a commitment to yourself to relax in some way every day. Allow your mind to be still and your breaths to be deep. We can teach you what this means and ways that you can find a place for it in your life.
Breaking the Pain Cycle
I see patients that are “stuck” in the pain cycle every day, and I find there is often one common pain culprit – poor posture. We all know about posture and can usually straighten up to the desired position when around others who are walking tall or when verbally cued; however, the pain cycle occurs when good posture is not a habit. Making good posture a habit means retraining postural muscles. Postural muscles are strengthened in a lengthened position … not in a shortened position. In other words, when you do crunches to try to strengthen your abs in hopes of stronger abs to improve your posture you are actually doing the wrong thing. Crunches bring the origin and insertion of ab musculature closer together thus shortening the muscle. Roll ups where you lie on your back with your hands behind your knees or at your sides and roll up to balance on your tush are much better at actually strengthening ab musculature in a lengthened position thus contributing to improved posture. Elongated, strengthened ab musculature is the key to getting out of the pain cycle.
Five Reasons Pilates Heals
Pilates is a strengthening and relaxing exercise that focuses on control of the body; promoting breathing control, better posture, and muscle development in the upper torso.
Here are five reasons why Pilates is excellent for everyone but especially those with disabilities.
1) No need to stand - Pilates is an exercise that can be done on the floor or bed. Standing is not necessary.
2) The core - Pilates works mostly with the stomach muscles. Working stomach muscles ultimately help with circulation, strength, and coordination. It can help you sit up smoother and more independent.
3) Controlled pace - The person sets their own pace, you can go as fast or as slow as you choose. Either way, you get something out of it. Do not overdo it. In Time, you will build up more resistance and ability.
4) Relaxing and stress relieving - A person with a disability cannot always do a thing that normally relieves stress. Pilates helps relax the muscles and let go of stress. As one does it, the stress is relieved in the body.
5) Joining a class - Some exercise classes make it difficult for someone with a disability to take part. Pilates is more universal and everyone can try it. Joining a class helps you feel a part of something and increase socialization.
Source: Examiner
Inflammation – what is it, and why do I have it?
Inflammation is, like pain, a cyclic event. Once one is in an inflammatory cycle there is only one way to get out of it – NSAIDS taken as notated on the bottle. Inflammation begins with the release of histamines and other chemicals that build up in the system and infiltrate the tissues. This infiltration is difficult to relieve unless the vessels around affected tissues can move out the inflammation. In these cases I recommend three days of NSAIDS for inflammatory conditions such as bursitis, tendonitis, arthritis, ankle sprains, etc. Ice only works 24-48 hours after the incident, after that either ice or heat can be used to relieve pain but your window for decreasing inflammation is gone. For best results, try NSAIDS for 3 days combined with ultrasound and/or electrical stimulation with your therapist, and finally, incorporate a bit of body mechanics and postural training with breath and stretch. Try it, it works!