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Back Pain Tips

3/20/2011

 
Here are some basic back care tips that can decrease your chance of experiencing back pain and help relieve any pain you are having.The muscles, ligaments, and discs of your back do a big job, supporting your spine and moving the weight of your body. Good posture, exercise, and correct body mechanics help keep your back flexible and strong Massage therapy can help with posture by stretching shortened muscles and fascia (the connective tissue that surrounds your muscles and other tissues), freeing movement around the joints, and relieving muscle contractions that can pull you out of alignment.

Help protect your back by moving with a little thought and using these back tips:

  • Keep your feet shoulder-width apart for stability when moving or working. Stand evenly on your two feet.
  • Practice feeling your center of gravity in your abdomen. Many people try to move from their upper bodies, which is less efficient than moving from your pelvis, hips, and abdomen. Practice strengthening exercises for your abdomen. (No sit-ups please! Read this interview with a personal trainer about abdominal exercises). Take a class or ask for advice from an exercise instructor or specialist.Also, consider pilates, which focuses on creating a strong inner core that helps support your back and the rest of your body. Many people also find yoga exercises helpful.

  • To lift a heavy object, stand close to it. Squat and use your legs to lift it, keeping your back upright and the object close to your body. Avoid twisting as you lift.
  • Kneel down on one knee to retrieve something from the floor.
  • When reaching for an object overhead, keep your shoulders and hips facing it — don’t twist.
  • Choose an office chair that supports your back or use other back care products as needed.
  • If you have a desk job, make sure you get up and move around as much as possible. Also, make regular exercise a priority (walking is great) in your back care program.
  • Here's more information on this site: back stretches and and back exercisesback massage techniques.

7 Stress Management Techniques

3/10/2011

 
Everyone needs successful ways to manage stress. Easy to learn and easy to implement, you can use them for your own stress management or teach them to help others manage theirs. Manage your stress and be a healthier, happier, and more pleasant person to be around. Let’s cut to the chase...

1. Make stress your friend
Acknowledge that stress is good and make stress your friend! Based on the body’s natural "fight or flight" response, that burst of energy will enhance your performance at the right moment. I’ve yet to see a top sportsman totally relaxed before a big competition. Use stress wisely to push yourself that little bit harder when it counts most.

2. Stress is contagious
Stressed people sneeze stress germs indiscriminately and before you know it, you are infected with stress germs too!
Protect yourself from stress germs by recognizing stress in others and limiting your contact with them. Or if you’ve got the inclination, play stress doctor and teach them how to better manage their stress.

3. Copy good stress managers
When people around are losing their head, who keeps calm? What are they doing differently? What is their attitude? What language do they use? Are they trained and experienced?
Figure it out from afar or sit them down for a chat. Learn from the best stress managers and copy what they do.

4. Use heavy breathing.
You can trick your body into relaxing by using heavy breathing. Breathe in slowly for a count of 7 then breathe out for a count of 11. Repeat the 7-11 breathing until your heart rate slows down, your sweaty palms dry off, and things start to feel more normal.

5. Stop stress thoughts
It is possible to tangle yourself up in a stress knot all by yourself. "If this happens, then that might happen and then we’re all up the creek!" Most of these things never happen, so why waste all that energy worrying needlessly?

6. Know your stress hot spots and trigger points
Presentations, interviews, meetings, giving difficult feedback, tight deadline... My heart rate is cranking up just writing these down!
Make your own list of stress trigger points or hot spots. Be specific. Is it only presentations to a certain audience that get you worked up? Does one project cause more stress than another? Did you drink too much coffee?
Knowing what causes you stress is powerful information, as you can take action to make it less stressful. Do you need to learn some new skills? Do you need extra resources? Do you need to switch to de-caffeinated coffee?

7. Eat, drink, sleep and be merry!
Lack of sleep, poor diet, and no exercise wreaks havoc on our body and mind. Kind of obvious, but worth mentioning as it’s often ignored as a stress management technique. Listen to your mother and don’t burn the candle at both ends!

And those are the 7 successful techniques to manage stress! Take time to learn them, use them, and teach them, and be a great stress manager.

Author: Lyndsay Swinton

Hearing Loss Is A Disability

3/10/2011

 
My Mom is getting a little hard of hearing. She doesn't want to hear that. Apparently, this is not uncommon among the elderly who are 70 and older. Nearly two thirds of elderly Americans have mild to severe hearing loss, men more often than women.

“There’s a general perception that hearing loss in older adults is not very important,” says Dr. Frank R. Lin, an assistant professor of otology at Johns Hopkins University School of Medicine. Maybe that's why my mother is dragging her feet about getting a hearing aid.

What's more important, elderly are going about their daily business with a handicap. Imagine driving -- much of what we do behind the wheel of the car is automatic, based upon subconscious information coming in through all of our senses. Knock out one of those sources of input, couple it with slower reaction times, and you have a recipe for hazard.

This didn't occur to me until I saw a documentary in PT school about a fellow who had a traumatic brain injury (TBI). He discussed his journey through recovery, the strain on his family and relationships, and getting his master's degree despite his disability. The most poignant moment of the film came at the end, when he and his father were going fishing. It symbolized moving on and rebuilding a relationship and life post-injury. His elderly father was hard of hearing, handicapped according to the author, but unaware of it in the terms that most of us think of it -- an invisible disability, much like TBI.

What Side Do You Sleep On?

3/10/2011

 
What side of the bed you sleep on may be dictated by marital status, but what side of your body you sleep on may give clues about heart and digestive health. According to a 2003 study in The Journal of the American College of Cardiology, people with congestive heart failure may tend to sleep on their right side.

The findings were in keeping with the concept that a left-hand position “may exert deleterious effects” on heart pressure, cardiac output or the functioning of cardiac nerves and thus “may be a protective strategy,” researchers said, adding that the position choice might arise from discomfort from perceiving a stronger heartbeat.

A 1994 study from The Journal of Clinical Gastroenterology, found that sleeping on the right may increase GERD.

Now, I'm a left-sided sleeper, but for a different reason. It's a little weird, but if I sleep on my right side, I tend to have vivid, nightmarrish dreams. Dreams on my left side tend to be happy dreams. I always figured it had to do with blood supply to the brain.

Now I've heard that eating spicy foods can elicit nightmares in some. Maybe, because I like spicy food, it digests better when I lay on my left. Maybe laying on the left helps to prevent GERD which may be perceived by the subconscious as fear and anger which could get morphed into bad dreams. But that's just me, maybe it is just the opposite for people with congestive heart failure.

Posted by linda http://massage.largeheartedboy.com/

Excercise Reduces the Ravages of Aging

3/10/2011

 
According to research in the The Proceedings of the National Academy of Sciences, exercise can reduce and even stop common characteristics of aging from graying hair to muscle atrophy and shrinking brains. The key seems to be cell's mitochondria. If you'll recall from your high school biology, mitochondria are the power house of the cell, creating energy by converting oxygen and glucose to ATP.

In a really sad experiment with mice who are genetically pre-programmed to age rapidly, unexercised mice began show signs of age by three months and were old and decrepit by 6 to 9 months and dead by one year old. In a second group, mice who exercised vigorously (the equivalent of an hour three times per week), showed no signs of aging.

The researchers were surprised by the magnitude of the impact that exercise had on the animals’ aging process, Dr. Tarnopolsky said. They had not expected that it would affect every tissue and bodily system studied.

It is still not clear how much exercise will yield such beneficial effects, but we have a pretty good idea. The guidelines from the American College of Sports Medicine stress at least 30 minutes of moderate intensity exercise 5 days per week for healthy adults to maintain their health a reduce the risk for chronic disease.

The good news about exercise and the human body is that it's never too late to start. Get out and walk 5 minutes and day and increase your activity level from there.
Posted by linda | http://massage.largeheartedboy.com/

100% Herbal Instant Tan "It's The Healthy Way To Tan!"

3/10/2011

 
This is an herbal tanning product used like a lotion and contains 100% organic ingredients.The natural color in the organic ingredients is used to create the great golden-bronze color when rubbed on the skin; leaving a natural tanned look (not orangey like others where you have to worry about applying too much or too little and guessing how it'll come out looking). The herbal ingredients on their own have anti-oxidant stimulating properties, can purify the blood as well as strengthen the immune system while preserving the skin. It's a great wrinkle preventative alternative to get the color desired without the UV rays from the Sun and artificial UV rays from tanning beds, and chemicals that can dry out the skin on the face and around the eyes from spray tans and other chemical based self tanner lotions which can cause premature wrinkles and crows feet. 100% Herbal Instant Tan is different because there are no chemicals, and it's water based so it re-hydrates while the herbs have preservation properties for the skin and body.

100% Herbal Instant Tan was created with the concern for the public consumer. Its focus is to make people more aware of the seriousness of using unnatural tanning methods, and products verses the incentives of using herbal based ones to benefit their own health and well-being. “Prolong the quality of your life and look good at the same time!”

*Buy 2 for $27.00 which includes shipping and save $7.00! at www.herbalinstanttan.com

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