Going Hiking?
When your hiking, especially if the terrain is hilly or mountainous, you’ll want to strengthen your legs, especially your quadriceps before you go. One thing to bring along is your Nordic hiking poles – they’re great for hiking hilly terrain. Here’s some quick exercises to prep you for your hike. A great quad strengthener is to do a static hold like you’re sitting in a chair, but without the chair. You can do it with your back against the wall and slide your feet out 1 to 1 1/2 feet, depending on how long your...
read moreThumbs bothering you?
Thumb arthritis is common if your older than 40 and it’s especially prevalent in women. It occurs as cartilage wears away from the base joint of your thumb — also known as the CMC or carpometacarpal joint, that attaches your thumb to your wrist. Thumb arthritis can make doing all the various things we do with our hands difficult! It’s why the CMC joint is often the 1st place arthritis show up, because we use our thumbs every day in so many ways. The symptoms may include swelling, stiffness, decreased strength and range of motion, discomfort...
read moreNordic Walking -a great full body workout
The weathers warming up for those of us in winter climates. Maybe you’re getting out to go for walks and hikes more. One thing you might consider getting is some Nordic walking sticks and turn your stroll into a full body workout. I got a pair last summer and I’ve been pleasantly surprised at how much I use my arms and core. If you’ve ever cross country skied you know what a great aerobic workout it is. Nordic walking is similar to cross country skiing in that it’s a full body workout. Think of it as an exaggerated...
read moreCarpal Tunnel Syndrome or something else?
How do you know if you have Carpel Tunnel Syndrome (CTS)? Maybe you’ve notice some tingling or numbness in your fingers or hand. Perhaps you’ve got some pain or you can’t open jars as well as you used to because your muscles are getting weaker. What’s the condition that’s causing wrist pain, tingling or numbness? There are some common conditions that can cause these symptoms, so it’s good to know about them to rule them out. Rheumatoid Arthritis is one condition that can lead to hand pain and numbness and...
read moreDealing with Pain?
Whether your pain is caused from an injury, overdoing it, repetitive stress or something else, here are some ways to take care of pain and discomfort. Physical Treatments- These are best for acute pain, or if you’ve had surgery or an injury. Many chronic conditions can benefit as well. The advantages are that they’re non-invasive, they can be combined for better results and the variety of options can fit into your budget and schedule. These include physical therapy, occupational therapy, chiropractor, acupuncture, massage, TENS...
read moreArthritis Acting Up?
As the weather gets colder you might notice those cricks and aches in your joints a bit more. According to Dr. Ben Schwartz arthritis is most prevalent in the low back and neck, and hips and knees. But hands, shoulders and toes are also prone to arthritis. Look Out For Repetitive Stress An injury to your joints from something like a car accident can lead to arthritis, but what about repetitive movements? Do you text constantly? The repetitive movements can lead to thumb arthritis. Constantly having your head down to look at your phone or...
read moreExercises For Your Feet
We spent lot’s of time talking about the hands and arms and even occasionally the legs. But we rarely discuss the ever important feet. We use our feet all of the time – to walk, run, jog, bike, hike and more. A strong foot is generally a healthy foot, so let’s look at some exercises for your feet. We’re going to do these exercises barefoot to increase your sensory input – which also helps your postural stability. Unless you have reduced sensation in your feet, keep your shoes on; otherwise I recommend taking your...
read moreTennis Ball Exercise
Using a tennis ball to exercise your hands is a good use of those fuzzy green balls, in addition to playing a game of tennis. First we’ll start with a coordination exercise. Place the tennis ball in your fingertips with your thumb on the bottom of the ball and fingers somewhat spread out around the ball. Make sure you’re holding the ball at the tips of fingers and thumb. Now try to circle the ball clockwise, moving each finger and thumb in the clockwise direction. The thumb will move the greatest distance. Try to keep ahold of the...
read moreHow to Combat Slouched Shoulders
Do you spend a lot of time at your computer, device or reading a good book? All of these have one thing in common – your posture! Generally your head is down and your arms and shoulders are rounded forward. Over time this can effect your posture when standing as you begin to slouch more which can compromise your breathing and abdominal muscles. Try this: slouch with your arms and shoulders forward and flex (bend) your trunk slightly. Now try to take a deep breath. Next stand upright with trunk vertical and shoulders pulled down and back...
read moreNeck Pain from Tablet or Phone Use?
Have you been using your laptop, cell phone or tablet more Lately? Since most of us have been at home for awhile due to Covid 19 most likely your use has really increased. And with that comes the risk of straining your neck and shoulder muscles, not to mention other body parts like your back, wrists and more. So let’s look at the symptoms in your neck and shoulders when you’re using a tablet or phone. Studies have identified significant risk factors for musculoskeletal symptoms during use of device. And no surprise there’s a...
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