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It is important to remember that you are ultimately responsible for your own health. Doctors, specialists, trainers, and so-called experts can only guide you to your goal. You must take on the responsibility to become, and stay, healthy. Take small steps, graduate slowly, and reward yourself regularly. To see changes in your body takes time. Be patient, Stay positive and keep smiling!
Remember, if you keep doing what you are doing, your body is going to keep responding the way it is responding.
DAILY WELLNESS TIPS
The motions of daily life, if done incorrectly, can result in injury to the spine. The following tips can help you steer clear of that kind of pain and inconvenience and keep you feeling your best.
Sitting
" Choose a chair that is firm enough to support you comfortably, and don't slouch!
" Sit with your feet flat on the floor or on a low footstool so that your knees are slightly higher than your hips. Sit firmly against the back of the chair.
" La-z-boy chairs don't bend where you do; choose a rocker instead.
" Avoid crossing your legs at the knees, which can aggravate existing back conditions and interfere with circulation to your lower limbs.
Standing
" Stand with your head level. When you have to stand in one place for long periods of time, put one foot on a 4-6-inch stool to help keep pressure off your spine.
" Avoid wearing high heels if you are going to be on your feet for long periods of time.
Working at a Desk
" Take frequent stretch breaks if you have to sit for a long time.
" Sit with your knees at a 90-120-degree angle. An angled footrest may help you feel more comfortable.
" Make sure your chair fits correctly. Allow for two inches between the front edge of the seat and the back of your knees.
" Choose a chair that tilts back so you can rest while you're reading what is on your computer screen.
" Elevate materials or your computer screen to avoid neck fatigue.
Lifting
" Avoid twisting and turning motions when you lift. If you have to turn to place the object, step in the direction of the turn, don't just twist at the waist.
" Always bend at your knees, not your waist, when lifting anything heavier than 10 percent of your body weight (e.g., a child or heavy box).
" When lifting an object, plant your feet about 12-18 inches apart, kneel or squat in front of the object, and lift as you straighten up. Be sure to lift with the big muscles of your thighs, arms, and shoulders, not with your back.
" In some situations, it is difficult to lift correctly. Getting grocery bags out of the car is one such situation. The car bumper doesn't allow you to bend your knees. Bring the bag to you first and then lift carefully.
" When engaging in repetitive lifting, use good lifting form, take frequent breaks, and use equipment to help whenever possible.
" To avoid tripping, be sure your path is clear before you lift the item.
Physical Activity / Household Chores
" Warm up and cool down before and after physical activity like playing sports, raking, gardening, and shoveling snow.
" When working with hand-held yard equipment, make sure that the machine you are using has a strap. Place the strap over your head and shoulder on the opposite side of your body from the machine and switch the machine from one side of your body to the other as often as possible. Use electric rather than gas-powered machines whenever possible; they are much lighter.
" When washing dishes, open the cabinet beneath the sink, bend one knee, and put your foot on the shelf under the sink. Lean against the counter for support.
" When ironing, place one foot on a small stool or a book.
" When vacuuming, put all your weight on one foot, then step forward and back with the other foot as you push the vacuum. Use your back foot as a pivot when you turn.
Using the Telephone
" When using the telephone, avoid cradling the receiver between your neck and shoulder. Hold the phone in your hand or use speakerphone instead.
" If you use the phone a lot, use a lightweight headset.
" Switch hands frequently when on the phone.
Resting/Sleeping
" Don't use a sofa arm as a pillow or watch TV in bed with your head supported only by pillows; this strains your neck.
" Avoid sleeping on a soft mattress or sofa.
" Lie down in bed when it is time to sleep. Don't sleep in a chair or in cramped quarters.
" Sleep on your side with your knees bent or on your back with a pillow under your knees. Avoid sleeping on your stomach.
" Use a pillow that supports your head so that your neck and vertebrae are level with the rest of your spine as you sleep. Avoid sleeping on two pillows.
" Be sure to get plenty of sleep every day to allow your body to rest and recuperate.
3 PHASES of HEALING?
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The first phase is simply INFLAMMATION and occurs within the first 24-72 hours post injury. During this phase the most important thing to do is control the inflammation, usually by using ICE, and avoiding further irritation to the area. Sometimes immobilization with a brace is necessary.
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The second phase of healing, up until 6 weeks post injury, is when your body begins to REPAIR AND REGENERATE. This is when scar tissue formation occurs. Scar tissue causes a weak spot in the tissue that was injured allowing the area to be injured more easily in the future. The most important thing to do during this phase is gentle, pain free range of motion exercises and stretching.
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The third phase of healing, which can take up to 12 months, is when the tissues REMODEL AND MATURE. The only way that the body can complete this healing process is by the performance of specific exercises prescribed for your individual needs. Exercises (REHAB) geared toward building strength and endurance through safe ranges of joint motion will enable the body to heal with strength, balance and stability and be less prone to re-injury.
WHAT IS REHAB and HOW WILL IT HELP?
Physical rehabilitation is the development of exercise protocols and processes that assist the body in returning to a normal state of health.
1) It took a long time to get where you are today and it is going to take time to reverse the process.
2) A balanced program needs to include, flexibility, cardiovascular, endurance, and strength training and be tailored to your individual needs.
3) Most people who seek treatment for musculoskeletal pain and injuries suffer from naturally occurring degenerative processes, and it is not always arthritis!
4)We must all continue to fightagainst the effects of aging, gravity stress and any occupational induced strain and/or posturalhabits.
REHAB TIPS
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Always perform 5-10 minutesof full body warm up before stretching / exercising.
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Only stretch / exercise within your pain free zone and maintain control.
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To educate proper joint motion and muscle function, proper postural alignment is key. Maintain readiness position and abdominal hollowing throughout exercises.
Tips for stretching
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Use a chair or wall for support if necessary.
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Get into stretch position carefully and gently take up muscle slack until stretch if felt.
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Hold stretch 30 seconds and take out slack as muscle relaxes. Do NOT bounce while stretching, hold the stretch and breathe deep to encourage relaxation.
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Stretches should be performed 1-3 repetitions and performed at least 2x/day in order to achieve optimal increases in range of motion.
Tips for resistance tubing
- Tubing can be tied to a door handle, a table or sofa leg or a banister in order to perform the exercises.
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It is QUALITY of movement NOT QUANTITY. 8 reps with perfect form is more effective then doing 12 reps improperly
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Hold exercise at the end point for 1-2 seconds then slowly return to the starting position
Reps are given in a range ie: 15-20. (perform at least 15, and at most 20). If you can perform more then 20 reps, increase the resistance. If you can only perform 14 reps, than you must decrease the resistance to be able to perform the target number of reps for your particular program.
Tips for floor exercises
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The purpose of floor exercises is to re-educate muscles for spinal stabilization, therefore; perform all movements slowly and with control, paying attention to body positioning.
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Perform exercises on a carpeted surface or a gym mat.
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Hold exercises at your "end point" for 5-10 seconds, stop the motion and allow muscle to fully contract then return to starting position
Tips for gym ball
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Ball should be comfortable to sit on, you should just slightly sink into it and knees should be bent 90-100 degrees
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Choose a room with plenty of space to exercise in. Perform gym ball exercises performed on a carpeted surface.
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Wear running shoes.
Tips for proprioception (balance) training
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Use rocker or wobble board on a carpeted surface.
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Perform exercise close to a wall or corner for assistance with balance if need be.
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Always perform proprio exercises in bare feet maintaining a short foot .
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Maintaining readiness position throughout the exercise is imperative.
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Always maintain control.
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