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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12Oct, 2013

Back Injury Prevention at the Gym

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Back Injury Prevention in the Gym   Low back complaints seen in the office are often related to a patient’s well-intentioned attempts to improve fitness by training at the local gym.  The problem is that modern clinical exercise science has generally not found its way into the gym.  People rely on out-dated and often hazardous exercise methods. Here are some tips for injury prevention at the gym Warm-up Stretching is not a warm-up.  Initial static stretching can actually decrease coordination by altering information from the nerve endings that communicate joint […]
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28Mar, 2011

Musculoskeletal Tune-up

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We recognize the importance of getting things checked on and tuned up.  We get our teeth checked, our eyes checked, our blood checked, our heart checked.  Why? To make sure nothing is going on now and so we prevent problems in the future.  We even get our cars tuned up by having our oil changed and our tires rotated.  And why do we do that?  To make sure it performs well and lasts a long time. Yet, with statistics that say musculoskeletal pain is the number one cause of prolonged […]
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21Mar, 2011

Tension Headaches

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You are sitting at your desk all day making charts, answering phones, and trying to check things off your to-do list when it hits you- the dreaded tension headache. There are numerous kinds of headaches, each with multiple causes.  Here is some information specifically to tension headaches. What is a tension headache? Tension headaches are the cause of up to 90% of all headaches.  They are often cervicogenic headache (meaning from the neck). They present usually in the mid-afternoon or after a long day.  They can be at the base […]
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9Mar, 2011

Plantar Fasciitis- A pain in the foot

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What is plantar fasciitis? Plantar fasciitis (pronounced PLAN-tar fashee-EYE-tiss) is a common bottom of the foot and heel pain.  The plantar fascia, specifically the mid-section called the plantar aponeurosis, is located on in the arch of the foot.  This is the area that can spasm.  It is often worse in the morning during the first few steps and exacerbated after prolonged standing or activity.  It can be described as sharp, stabbing, burning, or achy. What can cause plantar fasciitis? The cause of plantar fasciitis is attributed to poor biomechanical function […]
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