30Oct, 2015

Is Sitting at Your Desk Causing You Back Pain?

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If all you do is sit, here is why you must quit! Do you sit in an office chair or couch for more than 6 hours a day? Sitting all day can cause you to have neck and back pain, having good workplace ergonomics is important to avoid those aches and pains. Here are some things that happen to your body when you sit all day. -Foggy Brain -Strained Neck  -Sore shoulder and back -Disk Damage -Mushy Abs -Tight Hips Lets talk more about these symptoms: Foggy Brain Moving your […]
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21Oct, 2015

Shoulder Stretches for Injury Prevention

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Do you ever notice yourself spending hours sitting slouched over in a chair watching tv or typing on a computer? Maybe you even stick your neck forward to try to see the screen better. Most people would say they spend a good portion of their day in this posture. Eating, driving, typing and lounging all reinforce bad posture habits that can lead to a painful back, neck and shoulders. This blog will focus on shoulder stiffness and pain. Loosening up your shoulders is an important part of keeping you active, […]
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19Oct, 2015

Is how you sit in your car causing your neck and back pain?

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Is how you sit is your car causing your neck and back pain? Car ergonomics Whether it is for work, carpool, running errands, or travelling, many of us spend hours in the car. Poor positioning in the car can attribute to neck and back pain. Here is how to sit properly in your car. Start with your seat in the wrong position: -Put the steering wheel fully up and forward -Seat height at its lowest -Seat cushion tilted so that the front edge is at its lowest -Lean the back […]
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22Aug, 2014

Active Hamstring Stretch

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The perfect active hamstring stretch   Great for runners, dancers, and other athletes especially with knee pain or tight hips. . Even great for people who sit at a desk all day.   Equipment needed: 2 towels or a small squishy ball to put between you knees and a balance mat to stand on   This exercise should not be done first thing in the morning and is best after you are warm   1)      Put a towel or ball between your knees to active inner thighs for all 3 parts […]
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Glute activation
15Aug, 2014

Glute Activation

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Glute Activation Why? As we sit all day at work, at school, or while travelling, our glutes are deactivated. Glutes are the strongest muscles in our bodies and should be used during physical activity like walking, running, lifting, and even vacuuming. If we do not learn to activate our glutes properly, we will overuse our low back and hamstrings, causing injury and pain. How? Start by lying on your back with your knees bent and your feet flat on the floor. To ensure they are in fact being activated, place […]
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back pain while gardening
14Apr, 2014

Avoiding back pain while gardening

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Tips to prevent back pain while gardening Start each morning with 5-7 repetitions of a “cat-camel” exercise after arising.  This will reduce spine stresses from bending activities. This exercise performed from the “on all fours” position, hands placed directly under the shoulders, knees directly under the hips. Slowly alternate movements between flexion and extension of the spine, arching up then sagging down.  Avoid extremes of motion if they cause pain. This is not a stretch, rather a continuous movement throughout the range. 5-10 repetitions are performed in the AM or […]
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icing injuries
18Mar, 2014

Are we over-icing injuries?

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In an Athletic Medicine article called “Why Ice and Anti-Inflammatory Medication is Not the Answer”, trainer and sports medicine specialist Josh Stone asks “why, where, and when did this notion of anti-inflammation start? Ice, compression, elevation and NSAIDs are so commonplace that suggesting otherwise is laughable to most.” He suggests instead that we shouldn’t interfere with the natural process of inflammation, since it is the first physiological process in the repair and remodeling of tissue. Stone also expresses his opinion on the acronym RICE (rest, ice, compress, elevate): “The acronym […]
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Breast reduction and back pain
11Mar, 2014

Would A Breast Reduction Fix My Back Pain?

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Many women, both large- and small- chested, have bra line back pain. This common complaint has multiple causes. The poor posture we maintain while texting, driving, and typing causes weak lower traps and tight pectoral muscles, all a part of upper cross syndrome. This can begin at a young age, especially if you blossomed young and embarrassment at your new body caused you to try to cover it up with anterior shoulders. How to treat your bra line pain without surgery: – Wear the correct bra size – Work on […]
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good posture
3Mar, 2014

HGTV’s Genevieve Gorder Wants Good Posture At Any Age

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As part of her web series A Well-Designed Life, HGTV’s Genevieve Gorder recently posted a great video called  Tips For Having Better Posture At Any Age. In the video, a choreographer shows Gen and her daughter how to maintain good posture by doing simple exercises and using reminders throughout the day. Sticking with the theme of threes, here is what I love about the video, why posture is important, and my three favorite exercises.   Three things I love about this video 1)         Posture reminders. It is impossible to think […]
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18Feb, 2014

Shaun White Avoiding Snowboarding Injuries

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Thousands of snowboarders are thrilled each time they hear of yet another snow storm to hit their favorite mountains. The exhilaration they experience as they accelerate down the mountain while looking out into the beautiful white scenery is like nothing else in the world. The evolution of snowboarding over the last few decades has been fun and exciting to witness. It was only in the late ‘90s that snowboarding was added to the Olympics, and now two time Olympic Gold medalist Shaun White has even become a household name. This […]
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