With all the sitting we do as a society, virtually anyone who doesn’t already perform a habitual flexibility program (like Yoga or Pilates) has tightness in the muscle group known as the hip flexors. For those interested their names are the Psoas, Iliacus, Iliopsoas, Sartorius and Rectus Femoris.
Luckily their names need not be memorized and they can be stretched collectively as a group. When this muscle group gets tight, it pulls the lower back (lumbar spine) forward and causes a shift in body weight distribution to the back of the spine. Over time this causes excess wear and tear to the small joints, called facet joints, at the back of the vertebra. The result is lower back pain and, if left long enough wear and tear arthritis (degenerative joint disease or osteoarthritis).
The good news is that stretching out the hip flexors can alleviate a lot of lower back pain and reduce your chance of being diagnosed with early onset arthritis of the spine.
Try to do this stretch regularly and reduce your chance of having lower back pain due to tight hip flexors:
If you are ambitious enough you can add these two stretches to balance out your 'core' flexibility.
and
If you feel and 'bad pain' or increase in symptoms from these stretches, consult with your Chiropractor immediately to ensure they are appropriate for your condition and that you are doing them properly.
Likely to not see any mainstream press on this, so I thought I'd post this with links.
See the USA debt live here.
(presently 13+ trillion).
For the first time the United States of America Congress announces that it will fail to pass a national budget in 2010 (the most basic function of government). Here
The reason, simple, there is an election year ahead and the Obama Democrats don't want the American people to know exactly how broke they really are.
First of all, let me apologize for using a personal photo for this blog, however, it was the only decent photo of a real set of deltoids I could find on the entire WWW. (Joking - LOL)
I seem to be running in to a wave of Rotator Cuff Imbalance shoulder injuries lately at my offices, so I thought I'd post a series of the most effective rehab/prevention exercises.
If you are experiencing severe shoulder pain, first review my post regarding the choice between ice or heat therapy here. (If you are too lazy - here is a hint.... use Ice).
If your shoulder hurts at night when/if you sleep on that side see my blog about choosing a proper pillow here.
And if you are getting older and are concerned that you may be starting to get shoulder joint wear and tear (arthritis) see my post about healthy joint supplementation here. Or if you'd like to find out for sure whether or not you have arthritis see your Chiropractor or Medical Doctor whom can order a simple Xray which will show and quantify any degenerative joint disease (osteo arthritis).
So here are the exercises - pictures should be self explanatory, but if you have any questions - feel free to PM me directly.
A few guidelines to follow with these exercises:
Best done with resistance bands (not weights)
Do higher number of repetitions (15-25)
If it hurts - don't do them, and consult with a health care professional.
Do both left and right side (to balance out the body)
Perform the exercises (2-3 sets) two - three times per day.
12 American Warships, Including One Aircraft Carrier, And One Israeli Corvette, Cross Suez Canal On Way To Red Sea And Beyond
Thought this was worth commenting on, and I doubt the mainstream media will bother covering what I believe is a significant event. Probably headed in the direction of Iran. It appears the Aircraft Carrier crossing the Suez is almost certainly CVN-75 Harry Truman.
Glutathione is not only a premiere cellular antioxidant, but it is also required for detoxification of many dangerous environmental chemicals.
In the toxic world in which we now live our liver, detoxification and immune systems are being pushed to the very edge of their capabilities. A quick historical review highlights the fact that since the Second World War an estimated 85,000 synthetic chemicals have been registered in the US alone. Today's environment now exposes us to various pesticides, herbicides, plastics (e.g. PVC), xenoestogens (e.g. bisphenol A, parabens) and pollutants in our food, water and air.
Here are some food sources that help boost glutathione levels naturally.
Asparagus is a leading source of glutathione. Foods like broccoli, avocado and spinach are also known to boost glutathione levels as well as Walnuts. But whenever possible try to eat them uncooked or cooked with as little heat as possible.
Nutritional supplements that help increase cellular Glutathione levels:
1. N-Acetyl-Cysteine (NAC)
It is derived from the amino acid L-Cysteine, and acts as a precursor of glutathione. NAC is quickly metabolized into glutathione once it enters the body. It has been proven in numerous scientific studies and clinical trials, to boost intracellular production of glutathione, and is approved by the FDA for treatment of accetaminophen overdose.
2. Milk Thistle, Silymarin
Milk thistle is a powerful antioxidant and supports the liver by preventing the depletion of glutathione. Silymarin is the active compound of milk thistle. It is a natural liver detoxifier and protects the liver from many industrial toxins such as carbon tetrachloride, and more common agents like alcohol.
3. Alpha Lipoic Acid
Made naturally in body cells as a by-product of energy release, ALA increases the levels of intra-cellular glutathione, and is a natural antioxidant with free radical scavenging abilities. It has the ability to regenerate oxidized antioxidants like Vitamin C and E and helps to make them more potent. ALA is also known for its ability to enhance glucose uptake and may help prevent the cellular damage accompanying the complications of diabetes. It also has a protective effect in the brain
4. Whey Protein Isolate
Whey protein contains proteins like alpha-lactalbumin which is is rich in sulphur-containing amino acids. Heating or pasteurization destroys the delicate disulphide bonds that give these proteins their bioactivity..
A Good Pillow is designed to keep the spine in natural alignment.
The human neck should curve slightly forward (called a cervical lordosis), and it is very important to maintain this curve when in a resting position. If the height of the pillow is too high when sleeping sideways or on the back, the neck is bent abnormally forward or to the side, causing muscle strain on the back of the neck and shoulders. This type of position may also cause narrowing of the air pipe, resulting in obstructed breathing, and sometimes snoring, which can hinder sleep. Conversely, if the height of the pillow is too low, the neck muscles can also be strained.
A Pillow must feel comfortable.
A large part of what makes a good pillow is personal preference. If the pillow feels comfortable, it is likely to help one relax, get a good night’s sleep, and feel well rested in the morning.
A Pillow should be adjustable to the individual and the sleep positions.
To help the pillow conform to various sleep positions, it is best if the pillow can be adjusted to fit the unique shape and curves and sleeping position of the user. A pillow should mold to one’s individual shape and alleviate any pressure points.
Pillows for each sleep position.
One’s sleep position will dictate how a pillow can be used to provide the appropriate support.
·Using a pillow while sleeping on one's back. When lying on the back, a pillow should support the natural curvature of the cervical spine, with adequate support under the head, neck, and shoulders.
·Using a pillow while sleeping on one's side. When lying on one’s side, a pillow should support the head and neck such that the spine maintains a straight and natural horizontal line. Weight should be evenly distributed so as not to create unnatural bending or pressure. Some people may prefer placing a small pillow or rolled up towel under their waist while lying on the side for additional support.
·Using a pillow while sleeping on one's stomach. This is the absolute worst position to sleep, it irritates the neck and lower back simultaneously. There is no pillow on this planet that will help neck or back problems in a stomach sleeper. Switching to your side or back will help prevent / reduce sleep related spine pain.
There are a plethora of cervical ‘orthopedic’ pillows in the market place – much of it has to do with personal preferences. I would stay away from ‘gimicy’ pillows – water pillow and tempur-pedic pillows fall into this category. No one I know uses a ‘water bed’ anymore, and I’m sure the water pillow will disappear soon enough as well. As for ‘space age’ ‘NASA’ developed foam – sure NASA invented it… for zero gravity environments, not here on earth.
It comes in not only different sizes, but different thicknesses as well. This allows for all the different shapes and sizes people come in. You wouldn’t expect a 300 pound football player to sleep on the same pillow as a 90 pound ballerina would you? And stacking multiple pillows on top of each other isn’t a good idea as they can easily shift during the night.
It has a slight depression in the center which accommodates the head when sleeping on the back and is a little thicker on each side to accommodate side sleeping.
It’s hypoallergenic and made of a resilient fiber which holds shape and is durable.
They retail for $89.95 (+shipping) CDN from the company’s website individually, but due to a special bulk rate I can provide them to patients and the general public for less. If you are interested, send me an email or call either of my offices.
Now that president Obama is officially on a witch-hunt and looking for someones head to put on a stick - BP is likely finished. Surely they can't pay their 11 billion $ dividend with the mounting cost of the cleanup and liabilities in all of the gulf states. Short of some kind of British government intervention, they'll soon be broke.
Saddest thing, and I was shocked to hear it - the single largest shareholder of BP stock is Scottish Widows Investment Fund or SWIP (swip.com). Looks like a lot of pain for fixed income Brit's who relied on the dividend to put food on their tables.
Maybe their football team can do well at the world cup to make things better (wait a minute... the Scotts hate the English don't they?)
Another shocking thing I learned last night from CNN is that the US Army has banned any reporters from photographing rescued birds covered in oil from the spill. Really... Obama what is up? Did BP pay you a little extra to try and hide the truth - pathetic.
Now that I have some more free time I'll get some more Health / Wellness blogs up. Coming soon 'what makes a good (orthopedic) pillow' and 'orthotics', do they really help'
Part of me really hopes BP goes bankrupt, but then I heard a shocking statistic. 1 out of every 6 dollars in dividends paid in the UK comes from British Petroleum. So that means when (not if) BP cuts its dividend to help pay for the cleanup/litigation, it will be at the expense of the average shareholder of the common equity -fixed income seniors will have their piggy banks raided to cleanup BP's mess. Truly sad.
Many people, especially if you work in an office, already know the word well but for those who are not familiar – this is for you. Ergonomics is defined as the science of designing the job, equipment, and workplace to fit the worker. Proper ergonomic design is necessary to prevent repetitive strain injuries, which can develop over time and can lead to long-term disability.
An important part of proper ergonomics is the chair. What are the features of a "good" chair?
Some features are mandatory for a good chair regardless of how you intend to use it:
Adjustability - Check to see that seat height is adjustable.
Seat height range - Check whether the seat height can be adjusted to the height recommended for the worker(s) who will use it. Other chairs may have to be selected for very short or tall workers.
Backrest - Check to see that the backrest is adjustable both vertically and in the frontward and backward direction.
Seat depth - Select the seats that suit the tallest and the shortest users
Stability - Check for the stability of the chair; a five-point base is recommended.
Other features to consider
See if the selected chair has features that will help someone do their job better. Arm rests with adjustable heights are good for computer operators. Wider or narrower arm rests may also be required depending on the worker's dimensions and tasks they do.
See if the selected chair has features that will make doing a job more difficult. An example may be that someone may be using a chair with casters or wheels when a stable and stationary work position would be better. If chairs with casters are needed, choose ones that match the type of flooring you have (carpeting or hard floors).
If you think your work station may be need of some ‘tweaking’, try asking your employer for an ‘Ergonomic Assesment’.
Do you want to get the most out of your exercise time? An important factor is to know your target heart rate (THR), which will tell you how hard or easy your exertion level should be.
A simple formula is to take 220 and subtract your age. The number you get is an approximation of your maximum heart rate. Now depending on the goals of your exercise your target heart rate should be 60-80% of this number. (70% is the middle and is easy to use for calculation).
For an example I will calculate my own THR.
220 - 38 years old = 182 (max heart rate) X 70 % = 127 beats per minute target rate.
Now my THR range would actually be between 60 % (109 beats per minute) and 80% (145 beats per minute). If your fitness goals are more 'Fat burning', try to keep your THR more towards the 60 % (lower end). Otherwise the 80 % level would be more for someone looking to increase their cardiovascular fitness.
Now to calculate your pulse rate without a digital monitor, use your fingers to feel your pulse either at the wrist or side of your neck under the jawline. Once you can feel the pulse simply count the beats while watching a clock for 15 seconds. Then take the number of beats and multiply it by 4 to get your pulse for one minute.
I came across this cool cheatsheet on the WWW. On the right half are fruits and vegetables that can be grown with low amounts of pesticides (relatively safe to buy commercially grown), and on the left are ones which, if possible, you should try and by organic (meaning commercial farms have to apply large amounts of pesticides ).
It's a handy sheet to print out and keep in your purse/wallet for use when buying groceries. I found it here.
Hope you find this useful.
