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Written by Carol
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Sunday, 04 July 2010 00:59 |
We’ve all felt the painful effects of muscle tension. But don’t despair: these expert tips will help you avoid the causes and deal with muscle tension when it occurs.
Tension in the upper body
Andrea Wilson, a physical therapist and certified Pilates Instructor with Methodist Sports Medicine—The Orthopedic Specialists in Indiana, listed some common postures that lead to tension in the neck, back, hips and arms.
• Sitting at a computer, driving or reading with the chin thrust forward and the shoulders rounded stresses the muscles in the back of the neck and shoulders.
• Sleeping curled up with the neck bent forward shortens the muscles at the base of the skull and over-lengthens the muscles that support the front of the neck.
• Holding the phone between the shoulder and the ear or carrying a purse, baby, or backpack always on the same side compress one side of the body downward and put tension on the opposite side.
Wilson recommends doing these exercises daily to help relieve upper body tightness:
• Chin tuck—Bring the chin straight back into the neck, with the ears straight over the shoulder and eyes looking straight ahead. This will correct the over-lengthened muscles in the front of the neck and stretch the muscles at the base of the skull.
• Head tilts—Tilt the head to the right, ear toward the shoulder and hold the stretch for 30 seconds, repeating to the left to stretch the upper trapezius.
• Levator scapula stretch—Take the nose to the armpit by turning the head 45 degrees and then bringing the chin down, holding for 30 seconds. Repeat to the other side.
• Shoulder shrugs, shoulder rolls and shoulder blades squeezes—all three will relieve tension in the upper back and also help reverse slumped shoulder posture.
Tension in the lower body
“If the hamstrings are tight, they are placing more force on the pelvis which can cause rotational abnormalities of the pelvis which will then affect all of the low back muscles,” explains Casey E. Gibbons, MEd, orthopaedic physician assistant and athletic trainer at Plancher Orthopaedics & Sports Medicine in Connecticut and New York.
Common posture habits include sitting too long in a slumped position or with legs crossed at the knees, standing in a swayback stance or wearing high heels for hours. All these can lead to tension in the low back muscles, hip flexors and hamstrings, joint stress in the spine and hip, and shortening of the calf muscles.
Try these stretches to relieve the tension:
• Low back—from a seated posture, bend the body forward over the legs, trying to reach the hands to the floor. Hold 10 seconds and repeat 10 times.
• Hips—Stand with one leg behind you in a small lunge (runner’s stretch). Hold 30 seconds while pulling up the abdominals so you feel the stretch in the front of the hip and the calf.
Pain relief options include:
• Oral anti-inflammatory medications (such as Advil or ibuprofen)
• Topical anti- inflammatory medications (such as gels or patches)
• Icing the area.
You can also try trigger point massage, acupuncture, physical therapy, and trigger point or epidural injections, said physical therapist Andrew Kirk, also of Plancher Orthopaedics & Sports Medicine.
“[But] more important than any one exercise is practicing postural hygiene. Engage the muscles of your buttocks and abdomen to support your spine. Don’t always carry your stuff on one shoulder. Don't slouch in your chair and stand up straight,” added Wilson. “Yes, your mother was right about all those things!”
Sources
Plancher Orthopaedics & Sports Medicine
http://www.plancherortho.com/
Casey E. Gibbons, MEd, ATC, OTC, OPA-C, orthopaedic physician assistant and athletic trainer
Andrew Kirk, physical therapist
Andrea Wilson, physical therapist and certified Pilates Instructor
Methodist Sports Medicine—The Orthopedic Specialists in Indiana
http://www.methodistsports.com/
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Be a Rebel-Join the Green Revolution |
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Written by Carol
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Monday, 17 May 2010 07:02 |
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 How can you enjoy your life, consume, be “oh not-so-serious” all the time and live healthy and green? It is possible. There is a personal lifestyle revolution going on and we invite you to come along. So, how do you jump on this green train? You will hear me say from time to time, the more we know, the less we need and it works this way also, the more we know, the less stressed we live. So how’s a girl supposed to learn what she needs to know to join this revolution when she doesn’t have the time? Simplify your life and visitthebelist daily. We understand your time struggles, so we survey the top health and green web sites daily to bring to you what you need to know. We also share a daily step for all of us to be better today, a step ahead of yesterday.
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Last Updated on Friday, 28 May 2010 04:03 |
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Be Resourceful- Paper or Plastic |
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Written by Angela Ferlita
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Monday, 17 May 2010 01:37 |
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 Most grocery stores present you with a choice every time you go through the check out line: paper or plastic. What is really the better option for you and the environment?
It sounds simple, but it can't hurt to be reminded that, anytime you can replace a plastic with something else that is comparable but completely biodegradable , you should. Plastic, virutually never biodegrades, and even if recycled, it can only be made into another plastic product which virtually never degrades. When it comes to grocery store shopping, I try to bring my own tote bags (made from recycled plastic bottles, light as air, and only set me back $.99).
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Last Updated on Friday, 28 May 2010 04:17 |
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Eat Fish for Better Health |
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Written by Jen
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Friday, 16 April 2010 14:13 |
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 Like many of you, I just want the bottom line--is fish a nutritional powerhouse or a hazard to avoid? Generally, when it comes to nutrition recommendations, there is a lot of conflicting information out there. One report says, "Eat fish, it will make you healthier!!” The media throw out terms like fish oils, Omega 3 fatty acids, EPA, DHA and "good fat". Then, the next time we turn on the TV, there is a news report about the dangers of contamination in fish, warning us to watch out. Does this sound familiar? The claims are ridiculously confusing. What is the story? Is fish as healthy as some people say it is? Is is one of the ways to stay healthy?
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Last Updated on Thursday, 15 July 2010 19:24 |
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