Water Exercise Even though the weather outside may be "frightful" as the song goes, it might be worth relaxing in a local "Y" or other facility that has a pool. Exercising in water can improve your cardiovascular fitness and overall strength, and greatly reduce your likelihood of injury from exercise. Check with your MD first before signing up. People of all ages and conditions can often participate in water exercise. Much less stress is placed on the body's joints in the water, making it safer and easier for people with arthritis, back and neck conditions, and excess weight--to utilize this exercise. You are also less likely to experience soreness after exercising in water. Swimming in an excellent form of exercise, but water aerobics has the advantage of putting you through a group of exercises which move all your joints and muscles. Your massage therapist or other health care practitioner may be able to refer you to water aerobics and other water exercise classes in your community. Water Aerobics Uses a variety of rhythmic movements in the water, using the whole body and combining arm and leg movements in varying exercises Increases intensity gradually, varying from beginning to advanced Can be conducted in both waist-to-chest high and deep water Includes toning, strengthening, and aerobic exercises Usually includes kicks, leg swings, knee lifts, squats, and marching or jogging Begins with learning correct body position and coordination of specific movements Is cooler that working out on land Often involves working with a supportive group of people who face challenges similar to yours For Arthritis Sufferers If you suffer from arthritis, you may want to try exercising in warm water. Warm water helps your muscles relax, which can relieve pain. Regular exercise helps to improve the flexibility of your joints and your overall strength and fitness. Combining the two in warm water exercise can be a very effective method of managing the discomforts of arthritis. If your local pool or club only offers cool water pools, warm water pools are often available through physical therapy facilities. Ask your physician for advice. Adapted from Educational Handouts for Self-Care, Information for People
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What is Tai Chi?
Tai chi or tai chi chuan is a Chinese form of health-promoting exercise. "Chi" refers to the flow of energy through the body. The exercises are bases on the ancient idea that health begins with the free flow of chi. Tai chi has been shown to improve balance, reduce high blood pressure, and ease the discomforts of back pain, arthritis, and excess stress. During the series of tai chi movements you are constantly shifting your body weight, allowing each movement to flow smoothly into the next. The goal is to focus all your awareness on the movements, which, in turn, lets your breath and mind become calm and clear. Learning the sequence of tai chi movements and achieving the coordination of them in your body is a gradual process. With 20 minutes of daily practice, however, you are very likely to notice improvement in your posture, endurance, ease of movement, and ability to cope with stress. Chi King is another Chinesse form of movement that blanaces the flow of chi. It focuses on the use of the breath, slow movements, and meditation. If this sound appealing, check with your health care providers for respected teachers in your area, and consider finding a class, if this type of activity is acceptable for you to do. [When I took a beginning Tai Chi course offered by the local "Y" in our area, there was a woman who said she had been able to avoid hip surgery by doing tai chi. Certainly this would not work for everyone, but I was amazed that was even possible with anyone.] Adapted from Client Education Handouts for Self-Care. Information for People TIPS TO SAVE YOUR NECK AND SHOULDERS If you have pain or discomfort in your neck and shoulders, try these tips at work or home or when taking online courses--to reduce pain and prevent possible injuries. Try these out, as approved by your MD/health care practitioners, and see which ones you like. Then focus on one for a week or two until it becomes a habit. After mastering that one, you may want to add another "good" habit. 1. The keyboard should be close enough to you that you don't have to stretch forward to reach the keys. 2. Avoid reaching far forward or twisting behind your to reach for things. Stand up, or turn and move close to the article you need. 3. Your mouse, if using one, should be close to the keyboard where you don't have to reach to use it. 4. Keep your upper arms close to your sides, hanging straight down. Let your shoulders remain relaxed, not rigid. 5.Keep your head aligned with your spine. Relax your neck and imagine your head floating toward the ceiling. 6. Remember to take frequent rest and stretch breaks. Adapted from Client Education Handouts for Self-Care, Information for People Positioning Yourself at Your Desk As you are moving into fall and wanting to be outside to enjoy the weather while you can--make your indoor work time count. First. make sure your workstation is set up correctly. Here's a checklist. 1. Your chair and keyboard should be set so that the things and forearms are parallel to the floor. 2. The keyboard height should ensure that the wrists are straight and level. 3. The keyboard should be close enough that you don't have to stretch forward to reach the keys. 4. The mouse, if you are using one, should be close to the keyboard where you don't have to reach to use it. Now check your body position. 1. Keep your hip, knee, and ankle joints open slightly (90 degrees or more). 2. Keep your head aligned with your spine. 3. Keep your upper arms close to your sides, hanging straight down. 4. When typing, your wrists should be relaxed, not be bent up, down, or to the sides. 1) Adapted from Repetitive Strain Injury: A Computer User's Guide. Pascarelli, Emil, M. D., John Wiley and Sons 2) Canadian Centre for Occupational Health and Safety website: www.ccohs.ca/oshaanswers/ergonomics/sitting/sitting_position. html in Client Education Handouts for Self-Care, Information for People. Tips for Relieving Strain at Your Desk As you are enjoying your summer, consider some of these ideas for your work time 1. Consider eliminating some of the repetitiveness of your work. Can you rotate jobs with another worker? Combined with better workplace design, this can allow you to engage different muscle groups than just your typing muscles. Cut back your computer time if possible. This may mean reducing your recreational computer usage. 2. Don't overlook stretching. Take breaks and move and stretch every hour or so, according to your physical capabilities and health care providers recommendations. Stretch your forearms by bending your wrists forward and backward and by circling your wrists--gently and carefully. Slowly and gently stretch your neck forward and from side to side within your comfort level--but do not stretch your neck backwards. Circle your shoulders forward, up toward your ears, and back. Let your shoulders move back to their normal position. 3. Take mini-breaks several times an hour. Stop, let your arms hang to your side and take several full breaths. 4. Keep your arms and hands warm. Cold muscles and tendons are more at risk for overuse injuries. 5. Finally, imagine breathing into your arms, neck, and shoulders as you work. Rigidity is not the ideal goal. Instead, focus on staying flexible and relaxed, even as you work. Adapted from Repetitive Strain injury: A computer User's Guide, Emil M.D., John Wiley and Sons in Client Education Handouts for Self-Care, Information for People. Self-Care During Bereavement and Loss
During these challenging times, we all have experiences small losses and possibly even major losses--of jobs, friends, or family members. If you have suffered any kind of significant loss, it is normal to feel numb, empty, anxious, depressed, or intensely sad. This can occur shortly after a major loss or to some extent at the anniversary of a loss. What can you do to get through this difficult time? 1. Talk about it. Share these feelings with friends, family members, or a minister, rabbi, or other religious resource--anyone that you feel supports you and can listen with compassion. If you find it hard to talk with those in your everyday life, consider seeing a professional counselor. In addition you health practitioners may be of assistance or be able to refer you to appropriate trusted professionals in your community. 2. Remembering to get a massage, do a meditation, pray, or whatever helps you get though your distress in a healthy way--can be valuable. If you receive a massage, you might want to have one that is a little longer than usual or have one more often. Massage therapy increases circulation. Stress hormones are flushed away, and the flow of endorphins which naturally elevate mood, are increased. In a massage session, you can let go of stress and enjoy a much-needed sense of peace and nurturing. Massage sometimes prompts tears to flow, and the expression of sadness. This is a natural and normal emotional response to nurturing touch. 3. People who are grieving not only feel overwhelmed with sadness, but often feel very sensitive to their environment. You may want to find a place that feels particularly safe to express your feelings in in a way that does not hurt you or others--for instance shouting into a pillow, or ripping up paper or rags. You can also participate in formal or informal support groups, or spend time at a favorite place in nature. Include yourself on the list of people you give support to. Wishing you a sense of peace and well-being! Adapted from Client Education Handouts for Self-Care, Information for People Self-Massage for the Low Back
I don't know about you, but I have been doing a lot more outside this summer--gardening, cleaning up the yard and deck, and bending over more than usual to do that. Keeping consistent with your MDs guidelines for safe activity--you might want to try these quick tips if you have discomfort in your low back, buttocks, or hamstrings/back of upper legs/back of the thighs. 1) Lie on your side on the floor or on a soft yoga mat or towel or rug--with your knees gently bent. Reach your hand as far up your spine as you comfortably can, and stroke with your thumb along the sides of the spine down to your tailbone. 2) Still lying on your side, press points on your buttocks from your low back to the thigh--again to your level of safety and comfort. Press with your fist, knuckles, or thumbs--taking care to protect the parts you are using to do the massage to avoid injury. Hold each point for several seconds--then release. 3) Sit or lie on a tennis ball or a soft plastic ball. If the ball feels too hard, put a towel over it or use it on a soft surface like a bed. To your level of safety and comfort, carefully roll on the muscles on the sides your lower spine--being careful to avoid any pressure on the spine itself--and rolling the buttocks over the ball, lingering a little on areas that feel tight or painful. Use your body weight to press into them as is comfortable. You might feel pressure but should not feel additional pain. Avoid the sciatic nerve and any area that gives you any sharp shooting pain. Stop immediately if you feel additional pain. You should feel some relief from the discomfort as you gently press. If you do not, discontinue the activity. Try to coax those tight gluteus/buttocks muscles to relax instead by gently massaging them. Adapted from Client Education Handouts for Self-Care, Information for People Wishing you a safe and enjoyable summer! Tips for a Successful Walking Routine (Follow your physician's guidelines for exercise) Walking in supportive shoes with flexible soles can be one of the best forms of aerobic exercise. According to Mark Bricklin, editor of Prevention magazine, "No other activity bestows the blessings of exercise as easily, enjoyably, or safely as the simple act of going for a walk." If you can only manage a short five or ten-minute walk in the beginning, remember that any fitness program begins with one small step. The goal is to do some exercise while minimizing the chances of injury, discomfort, or discouragement. If you feel successful, you can increase your walk, one to three minutes at a time. Work your way up to 20-30 minutes gradually, if appropriate according to your medical guidelines. Take at least a month to do that if you like. It's creating the habit that's most important. Here are some tips for a successful walking routine. Plan motivation strategies. Find a walking partner Set frequency goals. Two to three times a week is good for starters. If you find you enjoy it, gradually increase to 4 or 5 times weekly. Pay attention to the age of your shoes, and replace them when necessary. If the heels or soles are unevenly worn, they can accentuate any imbalances in your gate. You may need to replace them as often as every 6 months. Warm up before the walk for a few minutes and cool down afterwards. Slow your pace before and afterwards to about half speed to protect your heart. Adapted from "Too Busy to Exercise" by Porter Shimer, Storey Communications, Inc. In Client Education Handouts for Self-Care, Information for People. Self-Care for the Forearms Since you are probably using your computers even more than usual, I thought this information might be of use. If you are having discomfort in your forearms, these tips may help reduce your pain and prevent further injury. You might want to try these ideas out and then choose one or two to focus on for several weeks before adding more. Please follow your health care practitioners recommendations for self-care. 1. Support your forearms when you can, but do not rest them or your wrists on anything while typing. 2. Don't pound on the keys; use a light touch. 3. Hold the mouse lightly as if you were cradling a small bird; don't grip it hard. 4. When typing, keep all your fingers and your thumb softly curved. If you tend to keep your pinkie finger raised or stiff, begin trying to relax it to avoid injury. 5. Take mini-breaks every few minutes. Stop, let your arms hang to your side, shake them out, and take several full breaths. 6. Stretch frequently (according to your ability and health safety medical guidelines). Hold your arms out in front of you at a comfortable level, and bend your wrists gently one way and then another. Ask your massage therapist or physical therapist for specific stretches and self-massage techniques for the forearms and wrists. It has been an interesting beginning to Spring. Take care! Be well. Adapted from Client Education Handouts for Self-Care, Information for People Stretches for Walkers I like to exercise in my house--good for the circumstances we are in now. If you like to walk inside or outside--here are some tips for stretches. Please follow the advise of your MD and be aware of your health issue restrictions when undertaking stretching or other exercise regimens. Stretching helps keep your joints lubricated and your muscles flexible. It relieves stiffness and may help prevent injury. Try stretching before and after you walk to see which feels better. If you feel any of these movements are difficult because of tension, let your massage therapist know you would like to work on releasing that area at the next session. If you experience pain with any of these stretches, discuss this with your physician before continuing. Here are three stretches to try: 1. Knee hug--Stand straight, holding a table edge or back of a chair for balance. Keeping your hips and feet in a straight line, pull one knee to your chest and hold for 10-30 seconds. Then return your foot to the floor. Repeat several times to your level of comfort on each side. 2. Calf stretch--Stand facing a wall with your toes almost touching it. Place your hands against the wall at shoulder height and lean forward. Move one leg back only as far as you can keep that foot flat on the floor, but far enough that you can feel a comfortable stretch in your calf muscle when you lean into the stretch. Repeat on both sides, holding from 10-30 seconds. 3. Lower back stretch--In the same position as above, exhale, draw in your abdomen, and look up, stretching your chest toward the ceiling. Breathe while you hold this stretch for 10-30 seconds. Repeat on the other side. Adapted from Client Education Handouts for Self-Care, Information for People |
Kathy MoehlingWelcome to the 2020 Blogs. Previous blogs and newsletters are also available in the MORE dropdown. Enjoy! Archives
December 2020
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