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...
read moreWatch 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...
read moreTendinitis 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...
read moreAre 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...
read moreShoulder 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...
read more4 Exercises for Arm Strength
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...
read moreThe 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...
read moreTurn 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...
read moreGet a Better Grip with Best Hand Strengthening Tool
Eggsercizer® Resistive Hand Excersiser There are lots of gadgets for developing grasp strength, but they’re often one dimensional, not practical or well designed. What makes the Eggsercizer® so special? Well, in addition to its clever name, it’s ergonomically shaped to fit the contours of the hand, it’s versatile, latex-free, comes in 4 levels of resistance and can be chilled or warmed up for added therapeutic benefit. What stress ball does all that? The Eggsercizer® feels so great in the hand, it’s hard to put down once you start squeezing...
read more3 Key Principles You Must Include in Your Workouts – Especially if You’re a Boomer
If you’re a 50+ fitness enthusiast or a trainer that works with the boomers, consider incorporating these 3 principles into your workouts to help you remain active and injury free. 1. It’s All About the Core! The importance of having a strong stable core can’t be emphasized enough – it helps with balance, posture and quality movement. When engaging in exercises activate the core first, then move out from this stable center. This is key if you’re using hand weights or resistance bands, otherwise you’re at greater risk for injury. Pilates is...
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