EXERCISE CORRECTLY
Have you been to a physio recently? Or have you seen an Osteopath?
Do you have exercises to do at home?
Are you doing them correctly and gaining maximum benefit?
Most people do not exercise correctly and so do not get the full benefit!
I recently received some training from an experienced osteopath. He suggested that many people given exercises, by physios or osteopaths, don't do them correctly. They don't exercise often enough or for long enough, and they use poor technique. This results in a longer period of pain, more visits to specialists and often no answer at the end of it.
The most effective way to exercise a specific muscle is with supervision by a professional, who understands your condition and the exercise required to improve it. Anne at the Studio is one of these professionals.
This is where one to one sessions are ideal, allowing you the time with this specialist to talk through and practise the exercises you need to do on a daily or weekly basis.
I have listed a few specific issues that would benefit from correct exercise.
Arthritis
Exercise can be hugely beneficial for arthritic joints provided it is carefully monitored. Mobility and strength work must be within your normal range of movement.
Back Pain
90% of back pain is described as 'non specific' as there is no specific cause and no medical treatment can be offered other than pain relief. Exercise can help manage and considerably reduce levels of pain.
Knee Pain
Knee pain has a variety of causes including injury and degeneration. Exercise can strengthen the joint to give better stability for excellent long term results.
Sunday 11 May 2014
Exercise v Manual Work
Exercise or Manual Work?
Strenuous occupational physical activity in midlife increases the risk of mobility limitation in old age, whereas leisure-time physical activity decreases the risk. This is found in a study which followed up 5,200 public sector employees for 28 years. The study was conducted at the Gerontology Research Center in Finland and the Finnish Institute of Occupational Health.
Heavy physical labour is often repetitive, wears the body and lasts for several hours a day. On the contrast, leisure-time physical activity is designed to improve fitness and provide recreation and a typical exercise session lasts for one or two hours. Even though both are based on muscle activity and result in energy expenditure, their long-term consequences are different.
The functional ability in old age is a result of processes which may have started already in midlife - some of them have supported the health of the person while others may have been detrimental to the health. The current research results suggest that a marked decline in mobility occurs only in the last years of life.
The results were published in The Journal of the American Geriatrics Society. The research was funded by the Academy of Finland.
This study highlights the effect of our daily work on our physical health. I see many clients (especially those in nursing) with low back pain from degenerative conditions which have been caused by lifting during their working life. I would expect that we will see many more problems with the thoracic spine from the next generation to reach retirement as so many people spend their work life bent over a computer screen or sitting in the car.
Exercise to correct the muscular imbalances created by work positions will be increasingly important to prevent pain later in life. I would suggest that if you have limited time it is more beneficial to work on achieving good posture through muscular support rather than doing exercises just to ‘be fit’.
Strenuous occupational physical activity in midlife increases the risk of mobility limitation in old age, whereas leisure-time physical activity decreases the risk. This is found in a study which followed up 5,200 public sector employees for 28 years. The study was conducted at the Gerontology Research Center in Finland and the Finnish Institute of Occupational Health.
Heavy physical labour is often repetitive, wears the body and lasts for several hours a day. On the contrast, leisure-time physical activity is designed to improve fitness and provide recreation and a typical exercise session lasts for one or two hours. Even though both are based on muscle activity and result in energy expenditure, their long-term consequences are different.
The functional ability in old age is a result of processes which may have started already in midlife - some of them have supported the health of the person while others may have been detrimental to the health. The current research results suggest that a marked decline in mobility occurs only in the last years of life.
The results were published in The Journal of the American Geriatrics Society. The research was funded by the Academy of Finland.
This study highlights the effect of our daily work on our physical health. I see many clients (especially those in nursing) with low back pain from degenerative conditions which have been caused by lifting during their working life. I would expect that we will see many more problems with the thoracic spine from the next generation to reach retirement as so many people spend their work life bent over a computer screen or sitting in the car.
Exercise to correct the muscular imbalances created by work positions will be increasingly important to prevent pain later in life. I would suggest that if you have limited time it is more beneficial to work on achieving good posture through muscular support rather than doing exercises just to ‘be fit’.
Osteoporosis - A simple guide
Osteoporosis: a simplified explanation
What is it?
Osteoporosis is a weakening of bones which can lead to an increased risk of fracture
Who is at risk?
You are at risk if you: are menopausal, have a family history, have broken a bone, are of slim build, if you endurance train, do not eat properly, smoke, are a heavy drinker, are underweight, are inactive.
Signs to look out for
Osteoporosis itself has no symptoms but a fall is more likely to result in a fracture.
As it progresses you will lose height, and develop a hunch as your thoracic spine curves.
What can you do about it?
Undertake specific exercise to strengthen muscle and improve bone strength
Practice falls prevention, train in balance
Make your diet healthy with moderate alcohol intake
Do not smoke.
Current guidelines for test results for the T score:
Normal: -1 to 1
Starting to weaken (normal for age): -1 to -2.5
Osteoporosis: below -2.5
What is it?
Osteoporosis is a weakening of bones which can lead to an increased risk of fracture
Who is at risk?
You are at risk if you: are menopausal, have a family history, have broken a bone, are of slim build, if you endurance train, do not eat properly, smoke, are a heavy drinker, are underweight, are inactive.
Signs to look out for
Osteoporosis itself has no symptoms but a fall is more likely to result in a fracture.
As it progresses you will lose height, and develop a hunch as your thoracic spine curves.
What can you do about it?
Undertake specific exercise to strengthen muscle and improve bone strength
Practice falls prevention, train in balance
Make your diet healthy with moderate alcohol intake
Do not smoke.
Current guidelines for test results for the T score:
Normal: -1 to 1
Starting to weaken (normal for age): -1 to -2.5
Osteoporosis: below -2.5
The New Pelvic Floor Work
PELVIC FLOOR DYSFUNCTION (PFD) - IT AFFECTS MORE PEOPLE THAN YOU MIGHT THINK
PFD what is it, do you have it and how can you correct it?
We now know that 80% of women will have Pelvic Floor Dysfunction (PFD) at some point in their life.
A dysfunctional muscle is one which will not contract nor release so it tends to be both tight and weak, and consequently, unable to function correctly.
The pelvic floor is the muscle which forms the 'under carriage' of your trunk so it is essential that it functions correctly for adequate core support.
If it is dysfunctional it will be tight , short and weak instead of being flexible, long and strong.
The symptoms of PFD may include:
Abdominal separation following pregnancy
Occasional stress incontinence
Pelvic discomfort
Back and Sacro-Iliac joint pain
The contributors to PFD include:
Pregnancy
Over doing sit ups
Poor posture
Wearing high heels
Sitting for too long
What is the solution?
Exercise with the pelvis in a neutral position.
Ensure Sacro Iliac joint stability by strengthening surrounding muscle groups
Strengthen Glute (butt) muscles in conjunction with inner and outer thigh muscles
Squat with correct alignment to strengthen yet lengthen the pelvic floor
Exercises to avoid:
Any exercise with a pelvic tilt as this shortens the pelvic floor muscle encouraging dysfunction
Sit ups which increase the downward pressure on the pelvic floor
High impact exercise
Pilates exercises such as 'the 100'
Would you like to know more?
Just contact Anne by phone or email to discuss your needs.
The correct exercises and techniques are taught in 'I Move Freely' Pilates Classes at The Studio
For more specific advice book a one to one session or a place at one of our new "SELECT" classes.
PFD what is it, do you have it and how can you correct it?
We now know that 80% of women will have Pelvic Floor Dysfunction (PFD) at some point in their life.
A dysfunctional muscle is one which will not contract nor release so it tends to be both tight and weak, and consequently, unable to function correctly.
The pelvic floor is the muscle which forms the 'under carriage' of your trunk so it is essential that it functions correctly for adequate core support.
If it is dysfunctional it will be tight , short and weak instead of being flexible, long and strong.
The symptoms of PFD may include:
Abdominal separation following pregnancy
Occasional stress incontinence
Pelvic discomfort
Back and Sacro-Iliac joint pain
The contributors to PFD include:
Pregnancy
Over doing sit ups
Poor posture
Wearing high heels
Sitting for too long
What is the solution?
Exercise with the pelvis in a neutral position.
Ensure Sacro Iliac joint stability by strengthening surrounding muscle groups
Strengthen Glute (butt) muscles in conjunction with inner and outer thigh muscles
Squat with correct alignment to strengthen yet lengthen the pelvic floor
Exercises to avoid:
Any exercise with a pelvic tilt as this shortens the pelvic floor muscle encouraging dysfunction
Sit ups which increase the downward pressure on the pelvic floor
High impact exercise
Pilates exercises such as 'the 100'
Would you like to know more?
Just contact Anne by phone or email to discuss your needs.
The correct exercises and techniques are taught in 'I Move Freely' Pilates Classes at The Studio
For more specific advice book a one to one session or a place at one of our new "SELECT" classes.
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