it

it is

Ratcheting down a stretch

Stretching is a commonly used term and is advised by many health and fitness professionals. Stretching is pictured in all of the media but very few people know how to stretch to make a difference. Stretching is also controversial. However, I’m leaning towards the research that shows flexibility of soft tissue plays a large role in injury prevention. There are many types of stretching on the market.

My favorite is the “Ratchet”.  As an example I shall use a tight hamstring. The hamstring is actually a group of muscles at the back of the thigh but you can successfully use this method on your tightest muscle.

1)     Sit on the side of the bed.

2)     Extend the right leg out straight, parallel with side of mattress.

3)    Keeping the head up and the back straight, gently bend at the hip to the right thigh. You will come to the first feeling of a stretch- the stretch point. Hold it to a count of 6.

4)     Get in touch with your breathing and during an exhalation bend more at the hip, then stop when you feel the new stretch point; stay there.

5)     Repeat, upon exhalation, bend more, and go further into the stretch. The muscle will relax slowly with this gentle stretching as you ratchet down.

Try to do this to a very tight muscle four times a day and you will be stretching to make a difference.  And remember, the recommended 64 oz of water per day helps to release contracted muscles. 

Body Tapping

Body Tapping is known by other names- tapotement and meridian tapping are some examples. Its origins are thousands of years ago in Eastern medicine and originally was designed to balance energy in meridians, chakras and organs. At the Ikier Wellness Center, we do body tapping for stress management, the loosening of tight muscles and the promotion of circulation, both of blood and lymph.

Body Tapping can be done as a self-care technique to ones's self, or with an agreeable partner. Since lymph and circulatory channels follow those of blood, it is a useful tool in promoting immune function. It is important to experiment with speed and rhythm, to find the one that is most suitable. People on blood thinners would choose a lighter pressure, as would people with osteoporosis.

1) Start by tapping down and up each arm, from the top of the arm, under arm and each side of your arm.

2) Tap under rib cage, then move one hand just below your chest bone, and the other just below your navel.

It is important to keep bouncing through the knees. Proceed to the thighs, front back and each side. Now clap your hands- hooray, you're done!

Another reason to exercise

In case you needed to hear another reason to exercise; data from the Health Partners Research Foundation shows that adults aged 50 and over who started exercising for at least 90 minutes a week saved an average of $2,200 per year in medical costs.  This makes an exercise class seem like a very economical alternative to traditional medicine, and there is the additional benefit of feeling great after a good workout!

But it is important to remember that not all exercise classes are created equal. 83% of fitness facilities serve the older adult populations, but only 43% offer programming geared specifically to this group and even fewer facilities offer programming designed for disease-specific conditions.  A class or program that is dedicated to serving a particular need has a far greater impact on your body and overall health than a general fitness class.

The Ikier Wellness Center’s Osteofitness class is one such program, as it is specifically designed to reverse Osteoporosis and Osteopenia.  Careful  bone strengthening and muscle stretching is combined with balance improvement and falls prevention to create a comprehensive program that tackles Osteoporosis head on, in combination with a healthy diet and the intake of calcium and vitamin D.

Understanding your rotator cuff- there's hope!

Rotator cuff problems can indeed impair function and cause a lot of pain, and progress to the involvement of neck, arm and upper back problems. In many cases, this leads to the constant use of pain meds and is the cause of much absenteeism in the workplace.

In an aligned posture, the middle of the top of the upper arm, the "ball" portion, should be in line with the hip. In our activities and jobs, using the arms in front of our chest more than overhead maneuvers, strain the muscles in the back and crunch the muscles in front. If we could go from our computers or instruments to picking fruit, we would balance the use of our upper bodies.

But no, the forward roll of the upper arm and upper back have become the position of choice as it is function-driven. In a nutshell, upper back muscles strain, overstretch and lose maximum elastic capacity. The upper chest muscles become crunched, shortened and hypoxic (low in oxygen). Neither upper chest nor upper back muscles are in a posture for optimum usage. Unfortunately, this "forward" position progresses and eventually involves neck and arm conditions that become equally problematic.

The Ikier Center sees this problem frequently and has a high success rate for returning the posture and maintaining it. In addition to pain being eliminated, there is a marked increase in hand temperature and reduction of neck dysfunction. Treatment of 1 or all 4 of the muscles of the rotator cuff need individual attention and therapy, ranging from tapping, stretching, soft tissue manipulation and strengthening. Consider being a part of your rotator cuff rehabilitation before undergoing a surgical intervention.

Punctuality is essential for exercise!

As one ages, a decline in activity is often experienced and, sadly, accepted as the “norm”.

Intense research into aging and activity was started at least two decades ago and is still a “hot” topic.

A professionally run resistance training class includes 4 components:

1.       Limbering- to loosen joints and discover tightness

2.       Cardio- moderate elevation of cardio-respiratory system.

3.       Strengthening-application of a force to a targeted muscle group. Resistance in the form of free weights, body weight, bands and pullies all work to strengthen muscular function, and in Osteofitness, increase bone density.

4.       Flexibility- necessary at end of class to allow muscles, which have been contracting, to “let go” and return to resting length, thereby preventing “pooling of blood”-a cardiac risk as well as a “cramper”.

On late arrival:

•          The member missing limbering misses the opportunity to “test” joints for use further on in the class and thereby increases musculoskeletal risk of injury.

•  Members missing 50-75% of cardio are starting in at too high a level of function on an unprepared heart muscle and risk a cardiac event.

On leaving early:

•   Members run the risk of “blood pooling” as well as a risk of cramping and pain.
• Research has proven, as one ages, the activity can increase ONLY IF there is thorough limbering, cardio and stretching. Members who are repeatedly late or leave early not only jeopardize the safety of their work out, but also create a distraction for the working members.

When attending an exercise class, it is generally best to try to:

•        Arrive early enough to collect all the equipment needed for the class, including weights from the equipment room.
•        If it is necessary to leave early, please inform the instructor as otherwise an unannounced, sudden departure could signal a medical emergency.

A great exercise class offers a full service strengthening program encompassing much, much more than building of bone density. Aside from the four standard components (see above) a class should draw on state of the art general health modalities as well as vital stress management techniques. It’s a lot to pack into 1 hour, so try not to miss a minute!

Stretching and stress reduction for the holidays.

Stress Reduction

Tips: Stress can go up in a second and often stays there long after the stress source is gone.

1.       Head Tapping: starting at your temples, tap lightly and move up along your hairline, closing  your eyes if this feels more comfortable. Then move to your forehead, concentrate on that part of your head with a light tap. This part of the brain is usually over-stressed. This can also improve vision.

2.       Make sure you keep hydrated- try to drink 6-8 8oz glasses of water a day.

3.       Set aside a little extra time for sleep.

Stretching

Tips: Do difficult stretches in the morning. Go into stretch point slowly-pull out and repeat.

1.       Shoulder exercise for rotator cuff, or ‘scarecrow’. This is important not only as immediate tension relief, but long term alignment. Try this after showering when muscles are loose- use the wall as a point of reference. Repeat 10 times.

2.       Garden gate. This opens hips. Repeat 10 times:

3.       Box spring series. You can do a modified ‘pretzel stretch’ on the edge of the mattress.  For a right hip stretch, sit facing the foot of the bed. Bend your knee so the sole faces the opposing knee, and slowly draw your trunk forward. Gently lean forward straightening  your leg and this leads nicely into a hamstring stretch. To stretch your inner thigh, turn away from the bed and lean towards the floor.

4.       Balance. Position yourself near a support, close your eyes and lift your leg. Hold this for 30 seconds.

5.       Konichiwa. Bend at waist, keeping arms by your ears. Repeat ten times.