Health Workout by Kristin Massamiri, Physical Therapist Strong abdominals support the lower back to keep you strong.

This easy routine, done three to five times a week, can make your back stronger, more flexible, and more resistant to injury. This workout will not heal serious spinal problems or replace good medical advice. Strong abdominals support the lower back to keep you strong. Also, you can often quickly relieve a backache by alternating a pelvic tilt (pressing your lower back into the floor while lying with your knees bent) with a pelvic lift (raising your hips a few inches off the floor without arching your back).

1. Back relaxation: Lie on your back, on the floor with your calves resting on a chair, knees and hips bent about 90 degrees. Breathe slowly as you lie still for several minutes.

   

2. Hamstring stretch: If overly tight, the powerful muscles in the back of the thighs can put stress on the lower back. Reach forward and grab behind your knee (if you can’t reach, try using a towel around the leg). Raise your left foot slowly towards the ceiling. Your leg doesn’t need to be perfectly straight- a slight bend at the knee is fine. Hold the position for 30 seconds, lower your leg slowly, and repeat on the other side. Complete three to five repetitions with each leg.

   

3. Knee-to-chest: Use this to stretch the hips and lower back. Lie on your back with your knees bent. Grab behind your left knee with your left arm and slowly pull it to your chest while exhaling and keeping your lower back in contact with the floor. Hold the stretch for up to ten seconds, relax and repeat five times.

   

4. Cat stretch: Start on your hands and knees and slowly round your back upward into an arch as you exhale softly. Pause, then breathe in as you lower your back to the starting position. Pause, then slowly let your back and abdomen sag a few inches to the floor as you exhale. Repeat five to ten times. This is also a good overall warm-up for the entire back.

   

These exercises should be comfortable, no pain should be experienced. If pain is present with these exercises try to back off the stretch and don’t go as far. Stay short of pain or discomfort at all times.

Posted by Wheenk! at 09:47 AM | Permalink | TrackBacks (0)

...When The Weather Is Hot by Kristin Massamiri, Physical Therapist It's summer time and it's HOT! Here's some tips on staying cool.

It’s summertime and It’s HOT! We all have heard of people suffering from heat cramps, possibly heat exhaustion, and most severely heat stroke. These disorders can become life threatening if not treated fast and effectively.

Here are some signs and symptoms to be aware of:
Heat cramps:Extremely painful muscle spasms in the legs, and may also involve abdominal muscles. These cramps usually do not respond to massaging the muscles.
Treatment: Drink water/sports drink, stretch and rest.

Heat exhaustion: Severe fatigue, significant weakness, heavy sweating, nausea, and diarrhea.
Treatment: Rest in a cool area and drink water/sports drink. IV fluids may be necessary.

Heat stroke: Is a medical emergency. As the body heats up, body temperature rises, but the skin stays dry. This condition has a 50%-70% fatality rate.
Treatment: Must be initiated immediately. Go to the nearest medical facility. Person should be immersed in cool water as soon as possible.

There are a number of ways we can beat the heat before the heat beats us. The biggest is HYDRATION. Fluid replenishment is a must. Always consume more fluids than you think you need. Leading experts are quoted saying that “we should strive to drink 6-8 ounces of fluid every 15-20 minutes during exercise” (American council on exercise). “Exercise” can include even a short walk from the car to the air-conditioned building you work in. Drinking water is the easiest habit you can develop. Drinking water ranks right up there with breathing in terms of healthy habits and becomes even more vital when we are exposed to hot weather. Aside from assisting in controlling your body temperature water has a significant role in assisting our bodies in running smoothly.

Water Works to:

1. Decrease the risk of heat cramps, heat exhaustion and heat stroke
   
2. Increase energy, diminish headaches and decrease blood pressure
   
3. Reduce the risk for colon, breast, and bladder cancer
   
4. Decrease the risk of injuries, pulls, and strains
   
5. Prevent kidney stones, urinary tract infections and constipation
   
6. Boost mental performance
   
7. Help body absorb nutrients
   

Posted by Wheenk! at 11:43 AM | Permalink | TrackBacks (0)