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Take care of your skeletal bones and joints.

Oct 29, 2018 | 0 comments

Take care of your skeletal bones and joints.

With aging often comes the cricks of arthritis in your joints. Ages 45 to 63 is generally when arthritis begins showing up. Factors that play into osteoarthritis are excessive weight, muscle weakness, repetitive movements, joint injury and family history. “We don’t have anything to prevent the disease or the progression of this disease over time, but exercising and maintaining a healthy weight are the best chance to reduce your risk factors,” says Dr. Najia Shakoor, a rheumatologist and researcher at Rush University Medical Center in Chicago....

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Body Weight Supported Workouts

Sep 27, 2018 | 0 comments

Body Weight Supported Workouts

I like using my own body weight for resistance – it’s efficient, you flow and it can be challenging. Here are some common ways to strengthen your core and arms. Plank- This tried and true exercise is a good one when done correctly. The ideal position is you’re planted on the toes, legs extended, hips, trunk and shoulders all lined up and arms extended under the shoulders. The thing to focus on is that back doesn’t sway down and your hanging on your shoulders and hips. Make sure you engage your core, keeping your...

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Yoga -for the whole body

Aug 10, 2018 | 0 comments

Yoga -for the whole body

One very important aspect to yoga is the teacher. I’m very particular with who I go to for yoga class. It’s an important job! I look for someone who knows anatomy well, gives clear instruction with injury prevention strategies and especially when we’re in a pose gives modifications and advancements. This is important because everyone in the class is not at the same level. Some will need an easier version, yet some will be ready to try the more challenging version. I love an instructor that explains both options! For yoga for...

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Watch out for Carpal Tunnel Syndrome

May 24, 2018 | 0 comments

Watch out for Carpal Tunnel Syndrome

Carpal tunnel syndrome is one of the most common nerve disorders. The carpal tunnel is located on the palm side of the hand at the wrist just beneath the skin surface. Its named carpal tunnel because eight small wrist bones known as carpals, form three sides of the tunnel. The Median nerve and the tendons of several flexion muscle pass through the carpal tunnel. Carpal tunnel syndrome (CTS) is a painful, progressive condition that occurs when the median nerve in the wrist is compressed in the tunnel. Symptoms include tingling, burning, or...

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Tendinitis can be sneaky. Catch it early.

May 10, 2018 | 0 comments

Tendinitis can be sneaky. Catch it early.

With spring in bloom there’s lots of opportunity to move, get yard work done, bicycle, work out and more. It feels good, but just look out for Tendinitis. It can sneak up on you when your over zealous in getting it all in. First let’s look at what causes tendinitis. This way we might avoid it! • Repetitive movements or series of movements (doing too many sun salutations or raking non-stop) • Movements with high force on the muscle or tendon (lifting weights that are too heavy or garden pots) • Excessive stretching of muscles (easy...

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Are your wrists bothering you?

Apr 19, 2018 | 1 comment

Are your wrists bothering you?

Here’s 4 common causes for wrist pain. Which one fits you? Have you fallen on an outstretched hand? It hurts and will probably lead to ongoing wrist pain – at least for awhile. A fall aside, it’s usually the cumulative effects of everyday activity and strain on the wrists that result in pain and discomfort. We use our hands and wrists in almost everything we do and especially when we exercise. It’s almost impossible to strengthen your core and arms without using your hands. Sure we can modify our exercise sequence to avoid...

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Shoulder Injuries and Treatment

Apr 6, 2018 | 0 comments

Shoulder Injuries and Treatment

Shoulder injury treatment options will vary depending upon the type of injury and severity of symptoms. A professional diagnosis may be warranted to determine the extent of your injury. If a fracture, bone spur or rotator cuff tear is suspected an X-ray or MRI will be ordered. Seeking a comprehensive treatment plan from a qualified practitioner for anything more than mild shoulder pain is recommended. Some traditional and alternative non-surgical treatment options may be beneficial. Rest and Ice This no fail method is tried and try. When you...

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4 Exercises for Arm Strength

Feb 28, 2018 | 0 comments

This month we are conditioning the arms. Try these 4 exercises below and stop with anything that causes pain. It’s okay to feel fatigue and your muscles working, but you shouldn’t feel pain. For your resistance start low and work your way up. A 2 or 3 pound weight might be all you can safely do. That’s okay, at least you’re working the muscles and getting stronger. Enjoy the workout The Reverse Fly With a pair of dumbbells stand with the knees bent and feet hip-with apart. Bend forward at the hips and let the arms had...

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The Shoulder and Rotator Cuff Injuries

Dec 20, 2017 | 2 comments

The Shoulder and Rotator Cuff Injuries

If you’ve had a shoulder injury then you know how slow they can be to heal. For months now, I’ve been working on my right shoulder. It started as a paresis of my right shoulder from the bike injury I had in July and ended up with impingement of the supraspinatus muscle (in the Rotator Cuff). Shoulder injuries often creep up on you and aren’t always traced to a specific incident. In my case I was aware, but usually it goes undetected. OVERVIEW OF SHOULDER ANATOMY The shoulder is a shallow, mobile joint structure that enables...

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Turn Nature Into Your Gym With These 4 Exercises

May 11, 2017 | 0 comments

Turn Nature Into Your Gym With These 4 Exercises

If the sunshine is beckoning you out to play, don’t pass up a gorgeous day to go to the gym.  With a little creativity and some sand, hills, trees or park benches you can get your dose of vitamin D with these outdoor workout ideas! Add in some cardio to your workout by jogging, marching in place, doing jumping jacks or plyometrics in between these exercises. Park Bench Push-Ups Do your push-ups using a park bench, a curb or a large rock. You can vary it by putting your feet on the park bench or curb and your hands on the ground. Do 8-10...

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