Building bone density
Did you know there are easy things you can do to build your bone density? They don’t have to be difficult excerises, just being consistent will do good for your bones, not to mention keeping you sharp (yes, exercise helps your cognition too!) First lets start with precautions. Bending your spine forward, especially when combined with a twist should be avoided, especially if you have osteoporosis or spinal conditions. In fact bending and twisting in any direction puts stress on your spine and puts you at risk of a fracture, so play it...
read moreIs Weight Bearing on Your Hands Really Necessary?
I was asked this question recently and thought perhaps some of you wondered the same. The hands are designed for dexterity, not really weight bearing like the feet are. The benifits of doing some weight bearing on the hands are many. For one it’s good for your bones, building and helping maintain bone density. Second it’s great for the mucsles of your arms, shoulders and back. Last of all it’s good for your core when you pull your stomach into your back. The problem is that when you’re doing floor exercises and bearing...
read moreIsometric Wrist Exercises
There a many different ways we can strengthen our wrists. You can use weights, stretch bands and your own resistance. I’ll show you how you can get a stronger wrist using isometric exercises that can be done anywhere, anytime without any weights or bands, so they are easy to incorporate into your day. One thing you’ll want to do when doing isometric exercises is hold your wrist straight, then you’ll apply pressure in various direction and keep your wrists straight by activating the muscles. A big benefit of these exercises...
read moreOptions for Pain
We all experience pain every now and then, some of us more frequently. Do you reach for Tylenol or Advil when pain occurs? Acetaminophen and Ibuprofen are okay for short term solutions, but they are recommended for 4 consecutive days or less. I personally try not to take an over the counter medication unless it’s absolutely necessary. There are lot’s of options for chronic pain relief and inflammation that are natural or herbal. Taken orally magnesium (250-550 mg/day), Boswellia (300 mg 3 x day) and Ginger Extract (2-4 x day) are...
read moreExercise and Stress
Exercise in almost any form can act as a stress reliever. Being active can boost your feel-good endorphins and distract you from daily worries. You know that exercise does your body good, but what if you’re too busy and stressed to fit it into your routine. Even just 15 minutes a few times a day can do wonders. Any form of exercise, from aerobics to brisk walking, yoga or Pilates, can act as a stress reliever. You can make a little exercise go a long way toward stress management. Why should exercise should be part of your stress...
read moreCarpal Tunnel Syndrome
Carpal Tunnel Syndrome (CTS) is caused by pressure on your median nerve. Your carpal tunnel is on the palm side of your hand and is a narrow passageway that the median nerve travels through surrounded by bones and ligaments. When your median nerve gets compressed at the wrist you’ll have symptoms such as swelling, numbness, pain, tingling and hand / arm weakness. This occurs in your thumb, index and middle fingers primarily but the hand, wrist and arm might become weak. Often you’ll feel symptoms of CTS first at night especially...
read moreManaging the Pain of Thumb Arthritis
Osteoarthritis of the basal thumb CMC joint, which is the joint that attaches your thumb to the wrist is usually the first place arthritis shows up in women. There are 3 general catagories to managing your symptoms 1) Options for managing your pain 2) Ways to modify the activities that stress the thumb 3) Increaing mindfullness and awareness. Today we’re going to cover what the options are for managing your pain. To manage your discomfort or pain there are several things you can do. If you have pain and swelling in your hand or thumb...
read moreBalance Exercises
Our balance is both dynamic and static. It’s controlled by the vestibular system in our inner ear and is assisted by our vison, postural muscles and reflexes. Movement stimulates our balance, but you also need your balance to stand stable, move, dance and do many things. To tune up your balance try the following activities starting with the first one and moving on to the next one. You can start with your sneakers on and progress towards doing them with bare feet. 1. Stand with your feet together -inside heels, arches and big toes...
read moreDon’t Let Tendonitis Wreck Your Workout Routine
It’s the first week of the new year and many of us have goals to take off that extra weight we gained over the holidays. This might be increasing your aerobic activity, adding more consistency to your Pilates and yoga practice and lifting weights to tone up your muscles. Whatever your exercise routine is just make sure you don’t overdo it. You’ll likely end up with tendonitis somewhere which will put a damper on your workouts. Just remember to do these few things as you exercise to prevent tendonitis from developing. Remember, tendinitis can...
read moreNo time? Try this Quick Workout
Does your hour-long workout at the gym or yoga and Pilates classes get pushed aside this time of year because of the shopping, decorating and gathering with friends? You can always make time for a quick 15 to 20 minute workout! You’ll feel better, burn a few calories and work off some of those cookies you’ve been eating. When you’re pressed for time just add these exercises to your day. Start by playing some lively tunes while you lightly stretch your muscles. Then, for those aerobic benifits, pick up the pace and get your heart...
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