Articles tagged with: Stretch
Heya, I was recently asked to write an article for the Michelle Bridges 12WBT website. They asked me to write a piece responding to concerns from some of their members about being pushed too hard by personal trainers. The article is about learning when to tell if the pain you are feeling is a sign that you’ve hurt yourself, or if it’s just that deep burn you get from a good workout? Want the answers – Click here…
I was lucky enough to be able to get out of town on the weekend and head down to Canberra. A short trip but long enough to remind me that there are some do’s and don’t’s when it comes to driving:
When you first hop in the car, sit up nice and straight and set your rear view mirror and side mirrors. If you notice after a while that the mirror position is no longer suitable, you must have either shifted in your seat or started slumping. Either sit up straight …
Your Body »
More people miss work for back pain than any other ailment except the common cold. These are just some of the disorders associated with Office Tasks: Neck/shoulder tension, Headache, Tendinitis of the wrist & forearm ,Carpal tunnel syndrome, Mid back/shoulder blade pain, Lower back pain, and Sciatica.
The Number 1 mistake people make is that they sit in one position for too long.
Studies have consistently proven the amount of time you sit at the computer (hours keying per day/per week) is more important than posture. And the studies have shown that …
So sitting at work all day is no good for you. Duh. Now what can we do about it?
It is essential to break the cycle of repetitive strain, muscle fatigue, and pain. To do this we should recharge our muscles and take strain off our joints and discs every 20 minutes. Even if just for 10-30 seconds!
The first and most important thing to do is to stand up frequently. Micro breaks every 20 minutes are crucial to preventing the muscles from tightening.
Simply standing up and extending the lower back a …
The first thing I usually advise people to do when they are in acute pain is to get into the “Astronaut Position” http://familydoctor.org/online/etc/medialib/famdoc/images/100-200/117b.Par.0001.Image.250.gif
10 minutes in this position will let the back muscles relax and help correct the hyperextended position most people adopt when their back is killing them.
Try not to annoy your back by testing it out all the time eg “Does it hurt when I twist here, does it hurt if I bend there?” etc. But try not to sit around too much either; I would try to be …
If you want to give your self the best possible chance at preventing disc degeneration, follow these guidelines:
Low back flexibility – stretch low back muscles (eg rolling knees side to side), glutes (eg hugging your knee to your chest), hip flexors (eg lunge stretch), and hamstrings.
Core Strength – Deep abdominal strength/endurance as developed in Pilates; see figure (from http://www.nismat.org/ptcor/lbp involves drawing in your abdomen to contract the deep abdominals – get me to check you are doing it right next time you come in!)
Use correct Lifting Technique. Don’t combine movements …