The Wide Road or the Tightrope

Everyone has a range of two little or too much exercise. For the average person, one weekend of gardening can cause a back ache. Or it might take a couple weeks without moderate or vigorous physical activity for weakness to turn into stiffness and achiness. Most people do fine with regular exercise here and there with not too much at any one time.

I liken this to a wide road with shallow shoulders. When we exercise the right amount we stay on the road. If we verge to the side of overexertion and strain a muscle, we stray off the pavement and get bogged down in the gravel. It takes some work, maybe seeing a health care provider or doing some stretches or extra time in the hot tub, to get back on the road. Sometimes we get too busy with work to walk, do yoga, lift weights, whatever our usual exercise routine is, so our muscles lose strength, our cardiovascular system loses steam, our organs lose vitality. This is the other side of the road. We’re heading for the ditch of lethargy, aches and pains.

The better our physical condition, the wider the road and the easier the shoulder. With inattention or injury, the road narrows, the banks steepen, the ditches turn to ravines. For people with chronic pain, the road has dwindled to the thickness of a tightrope strung high. This isn’t a glamorous high wire circus act; this is a trembling person, already off balance by pain, who doesn’t want to fall.

Managing the tightrope can be a full-time job. Every activity must be considered as potentially being too much or too little. Vacuuming the house might send one tumbling off the rope into a free fall to the net below, so that an arduous journey is required to climb the ladder back to the rope. Each person’s ladder is a unique combination of treatments. Finding the personal combination of therapy is as relevant as discovering what throws one off balance and into the net.

The other side of the tightrope – inactivity – is just as dangerous. Chronic pain creates and exacerbates weakness. Every day some exercise is required or else one risks falling off the other side of the wire with a similar climb up to the rope of equilibrium.

My teacher, Donna Bajelis, taught me the analogy of the tightrope. My clients, especially those with chronic pain, find it useful to keep on track with activity. They use continual self-care to lower the rope to ground-level, widen it to a balance beam and eventually recreate a broad road. Everyone can broaden their path with regular exercise. If you’re on a tightrope, work toward a balance beam. If you’re on a beam, work toward a narrow path. If you’re on a path, create a road for yourself. If your road is already broad, what will it take to make it an eight lane highway?

Don't Wait to Weight Lift

In response to the cooler, wetter weather many people are working out inside. It’s good to incorporate weights into your health routine since our bones need weight-bearing exercise to stay strong. I found the following article on the Posture Exercises website and it is published here with the permission of the author.

I particularly appreciate his attention to posture. Whenever you exercise with good alignment you reinforce that in your body.

Here are some free bodybuilding tips for those of you who are going to be doing some weight lifting at the gym. Those of you who are interested in posture exercises that can be done at home (without any additional equipment) should check out the Posture Confidence Program. Those of you interested in a complete body building program should check out Vince DelMonte’s Body Building Program.

Before you read about the specific posture exercises, here are some main bodybuilding training tips to keep in mind:

1. Never break form; if you can’t do any more repetitions, just stop. People breaking form to get more repetitions is the number one reason people get injured. Not only that, when you do an exercise with improper form, it is no longer effective. You are only cheating yourself. Do the full range of the exercise in correct form to ensure you get the most from your workout. This is the most important bodybuilding tip of all of them.

2. As a general rule, whenever you are doing an exercise, try to keep correct posture. With these exercises, it is extra important, since these exercises are the ones focused on developing correct posture. Make sure the rest of your body is in a comfortable position as well (feet flat on the floor, chair at a comfortable height, etc.)

3. When exerting yourself, breathe out. When preparing for the next repetition, breathe in.

4. Don’t rush through the exercises or try to get through them quickly. Do them at a controlled pace, focusing on correct form.

5. The ideal amount of repetitions are between 12 and 15, three sets total. It is especially important that you aren’t trying for more weight than you can handle. Your primary focus should be on keeping correct form, and after a while you will develop muscle memory, and it will become more automatic. Once you become comfortable with the exercises and have developed good muscle memory (at least two months), you will start to get a good feel for what weight level is good for you, and whether you should start going for more weight.

6. This tip is hard to explain, but once you are at the gym and start lifting, you’ll understand what I am saying. A lot of back exercises use your arms as a secondary muscle (specifically, your biceps). The goal is to get the focus on the back muscles, so when you do these exercises, try to pretend your arms are an extension of your back. In other words, flex and focus on your back, while pretending your arms are merely levers to get the job done. This is one of the main mistakes a lot of beginners make, and they end up working out their arms more than their back (although you will develop some nice biceps!).

7. Last but not least of my bodybuilder tips, do a warm-up! Nothing makes less sense than starting to lift weights out of the blue. Do some jumping jacks, run on the treadmill, do some shadow boxing, or other warm-up exercises for at least 10 minutes. Some people are very big on stretching, but there is a lot of controversy over how effective stretching really is, and some even believe it does more harm than good. I’m not going to recommend one over the other (and personally I never stretch), but I will say ALWAYS WARM UP!!!

Those are all my tips on bodybuilding. Keep these in mind when you are doing your posture exercises, and you will be well on your way to correct posture and no more back pain!

For simple posture exercises that can be done at home, definitely check out the Posture Confidence Program or the Perfect Posture Program. Those of you interested in a complete body building routine should check out Vince DelMonte’s Body Building Program.

Core Muscles of the Neck

This is the third and final article in the series of core strength. As previously noted, the core isn’t limited to the abdomen, but each section of the body depends on active function of core muscles to work optimally. The neck’s unwieldy task of balancing a 10 pound head makes deep muscles vitally important in this fragile part of the body.

Most people feel tension in the superficial muscles of the neck. The trapezius and sternocleidomastoid muscles are common headache culprits. While the usual complaint is pain in the back of the neck, many of the core muscles are located in the front, such as the longus colli, longus capitus, and scalenes. When these muscles aren’t used, they become stiff and inflexible and the neck loses its ability to manage the weight of the head. (Imagine trying to balance a full one-gallon milk jug on a wooden dowel.)

Core muscles are small, so it is best to use small movements to strengthen them. In addition, their slow twitch muscle fibers contract and relax more slowly than other muscles. Keep this in mind when doing core exercises and be patient as these muscles develop.

Exercising the core muscles in your neck, shoulder, hips, spine, and torso will make all other movement easier and reduce your risk of injury. The core muscle exercises described in this series are easily done and won’t even cause a sweat. Devote time every week to keeping your core—and therefore your entire body—strong.

Swan Lake Inspiration

I had the pleasure to see the Pacific Northwest Ballet's opening night performance of Swan Lake last night. It was truly masterful and reminded me of my childhood ambitions to be a ballerina--before I realized that I was clumsy and uncoordinated. I may not be able to do a pirouette or kick my knee to my shoulder, but there are swan-like things we can do to stay limber, feel young, and improve our grace.

1) Hop on one foot. Every kid knows this is fun, but what we forget is how much it strengthens our hips.

2) Twirl around. This is best done in a clockwise direction, that is to the right. The Sufi practice adds the direction of having the right palm facing toward the sky and the left palm facing toward the ground.

3) See how far you can kick each leg up. This strengths the front leg muscles and stretches the hamstrings.

4) Move one arm (at a time) in an imitation of a graceful swan neck. Let all the tension out of your fingers, hand, and wrist to get the image of a swan head.

5) Slowly wave your arms up and down, like a swan taking flight.

Looking for a Sensual Valentine's Gift?

Valentine’s Day is about love, not material things, so get your sweetie what he or she really wants—a more sensuous you. You don’t need to go shopping. Sensuality doesn’t come from cologne, Victoria’s Secret or poetry. It’s being more comfortable in your own skin, so you can connect intimately.

How do you get more sensuous?
1. Slow down from a hurried everyday pace into the slow-motion rhythm of a tango dancer making an entrance. Let go of any movements that feel programmed or robotic. Saunter.
2. Pay attention to the details of everything: yourself, your mate, your environment, even when (or maybe especially when) you are dropping your clothes in the laundry basket.
3. Move like you are being admired; highlight your attributes and strike a pose every now and then. Add a flourish to routine activities.

Here are two fun undulation exercises to get you in the mood.

For Ladies: Snake Arms
1. Stand with your feet comfortably apart and flexible knees.
2. Lean to one side. As you lean, reach your arm out to that same side.
3. Come back to center. Move from your spine first; draw your body toward the opposite side and reach with the other arm.
4. Take minute to sway from side to side, remembering the tips for sensuality. Slow down, pay attention to the details, and move like you are being admired.
5. Now that your spine is flowing, add to the arm movement. As you lean to the left, reach with your left arm and raise it up with your bent elbow higher than your softly bent wrist so that your fingers point to the floor.
6. When you lean to the right, the right arm reaches and raises elbow first, as your left arm drops gradually, with the elbow leading arm and wrist bent so that the fingers point to the ceiling.
7. Let your spine and shoulders roll with the movements, all the way through your neck and out the top of your head, but be careful of whiplash with your neck.
8. As you get more comfortable with this movement, spread your feet farther apart so that your body can sway further to each side.

Especially for Men: Tailbone Penmanship
(Teach your man this and you’ll both be happy!)
1. Get on your hands and knees, with your hands directly under your shoulders and your knees directly under your hip joints.
2. Warm up your body for a minute. Move your hips, back, and shoulders.
3. Pretend your tailbone is a laser pointer that sends a beam of red light to the floor between your ankles.
4. Draw a cursive letter “a” with your laser pointer. Take your time and try to smooth out the curves.
5. Go through the alphabet from “a” to “z.” Try to initiate most of the movement from your pelvis, rather than your legs, so your hips swivel on your thigh bones and nudge your spine from side to side.
6. Coordinate the movement of your tail and spine to create more flexibility in your low back.
7. Write “I Love You!”

What you do next is up to you.

**Both exercises are excerpted from Relieve Stiffness and Feel Young Again with Undulation, the audio version is Undulation Exercises.

Low Cost Exercise

Low-Cost Exercise
Eliminating unnecessary expenses is a natural reaction to the downturn in the economy. At the same time staying active and healthy is more important than ever, so it makes sense to recommit to your fitness goals. (Who wants to pay for a doctor’s visit or medication, especially when money is tight?) If a new treadmill or gym membership isn’t in your budget this year, here are some low-cost ideas to keep your exercise habit fresh and inspired.

Free
You can find many good videos on You Tube, just be careful to follow someone with expertise and safety advice. Here are two aerobic exercise videos, but you can also search for other areas such as strength training, yoga, belly dance, and more.

Expert village Aerobic exercise


Beginner’s aerobic


You can also put a CD in your music player and dance. Your favorite dance tunes will not only get your body moving, you'll improve your mood, too.

Your local library also has exercise books and tapes for free!

Another idea is to call a friend for an exercise date: a hike, bike ride, or maybe to try some of those old Tae Bo tapes that are gathering dust. Better yet, call a friend who has the new WiiFitness or WiiSports program. Fifteen minutes of video boxing or playing tennis will get your heart rate up.

Low Cost
You may not be in the market for equipment, but you can round out your fitness with a new exercise book. Here are some to consider.









A Bit More (But still under $100)
Investing in a session with personal trainer or private yoga or Pilates instruction can help you develop a satisfying home practice. These professionals will work with the equipment you already have to tailor a workout plan just for you.

Staying in shape doesn’t have to be expensive. When we were kids—riding bikes, climbing trees, skipping rope, and basically just using our bodies as they were intended—spending money wasn't required for motivation. Rediscover your youthful enthusiasm for movement and you’ll establish a fitness habit that isn’t dampened by economic trends.

Fatigue and Exercise

Exercise can improve your mood and adds to your energy reserves. But if you are dealing with fatigue—either on a chronic basis or just for a day—how do you get enough energy to start exercising in the first place? And how do you keep yourself from depleting what little stamina you have?

First of all, don’t gamble all your get-up-and-go on one activity, even exercise. Always keep a bit of energy for yourself. Scale back your expectations of accomplishment, start small, and slowly build up over time.

Also, have fun. If exercise is drudgery, you have to use precious energy just to get started. But if you do something you love (swimming in the ocean, walking in the woods, undulating, dancing, etc.), you’ll be invigorated. The more you can do, the more you will want to do.

Focus on movements that feel good. Pain is an energy-zapper and signals that you are causing injury. On the other hand, exercise that is pleasurable will nourish your body and feed your spirit. As soon as activity starts to feel bad, stop and either modify what you’re doing to feel good again or call it a day.

I’ll be presenting at a workshop, entitled Coping with Fatigue through Exercise, sponsored by the Multiple Sclerosis Association of King County on Wednesday, June 4 from 6:30 to 8:30 pm at the North Bellevue Community Center (http://www.msakc.org/General/seminarsworkshops.htm). The keynote speaker is Ted Brown, MD, MHP, Head of Rehabilitative Medicine from at Evergreen Medical Center. (http://www.evergreenhealthcare.org/neurosciences/MSCenter/default.htm.) I’ll lead movements that make it easier to exercise.

No Pain, No Gain - No Way

“No pain, no gain” is so ingrained. We’ve heard this saying so often and for so long that it plays inside our heads as a proven fact. This silent message pushes us to exceed our limits and often causes injury that prolongs this so-called “good for us” pain.

It’s time to change this outdated belief. But don’t just take my word for it. There are many other healthcare experts that warn you to avoid pain during exercise. The links to their articles give you more detail about how pain communicates injury, not strength.

Fitness star, Kathy Smith: “remember your workout should not be painful.”
http://healthcorner.walgreens.com/display/1889.htm

Celebrity trainer, Harley Pasternak: “pain is not required for a successful workout.”
http://www.msnbc.msn.com/id/21129151/

Jody Welborn, MD in the United States Masters Swimming newsletter, Sept. 2002: “Sore muscles are not the sign of a successful workout, but rather signify microscopic injury to the muscle, tendons and ligaments.”
http://www.usms.org/fitness/articleofthemonth.php?a=7

Even the American Medical Association newsletter (Jan. 24, 2005): “It is key to remind people that the adage ‘no pain, no gain’ is wrong, said Clarence L. Shields, Jr., MD, an orthopedic surgeon at Kerlan-Jobe Orthopaedic Clinic in Los Angeles.”
http://www.ama-assn.org/amednews/2005/01/24/hlsc0124.htm

We need a new catchy saying to replace the one we’ve brainwashed ourselves with. I suggest: “Pain equals strain.” What are your ideas?

New Year's Resolution: Don't Get Hurt

Are you picking up the pace, because it’s a New Year and you’ve set exercise goals? Physical activity is an important part of health, so good for you! However, be careful to avoid injury as you increase the intensity of your activity, especially if you’re transitioning from couch potato to svelte swimsuit model. After all, if you twist a knee, pull a muscle, or strain a ligament, your activity will probably drop back to zero, and you’ll spend more time on the couch or physical therapists’ office and even less in the gym or on the mat. What’s more, it’ll hurt!

According to the American Academy of Orthopedic Surgeons website, http://orthoinfo.aaos.org/menus/sports.cfm, sprains, strains, tendonitis, and bursitis are common sports and fitness injuries. Here are three strategies you can use to avoid them.

Pay Attention
In your fervor to attain a slimmer frame, lower blood pressure, and (my favorite advertising slogan) a strong, sexy core, remember to listen to your body’s messages. Chances are that twinge is a warning signal, not just a random fluctuation. It doesn’t hurt to stop for a moment and evaluate what’s going on inside. Then make adjustments before you keep going—or decide to do something else.

Multi-tasking carries risks. If you’re watching TV or reading a magazine while on the treadmill, you’re zoned out and will miss important signals. Listening to the iPod or MP3 player carries the same risk. To compromise, tune into your body between songs.

Good Form
In The New Rules of Posture, Mary Bond states: “Exercise without body awareness, however, can actually make poor posture worse.” Why? Because exercise reinforces your alignment. Activity done with poor posture strengthens some muscles and leaves others weak. What’s more, bad alignment leaves your joints vulnerable to injury.

Whether you’re on a treadmill, lifting weights, swinging a golf club, doing Pilates, Tai Chi, or yoga, using correct form will give you a better outcome (remember that strong, sexy core?) and reduce your risk of getting hurt. We’re fortunate to have so many fitness professionals to call on: personal trainers, yoga and Pilates teachers, even Structural Integrators and Physical Therapists can help you stay on the right track. An investment of one private session will pay the dividends of increased enjoyment and fewer injuries.

Patience
Being in a hurry is the number one cause of my injuries, because I don’t pay attention and avoid good form. But it goes farther than that. When we set unrealistic expectations like six-pack abs, being able to run a 10K, or increase our bench press by 50% in a month, the tendency is to push. Despite the conventional “wisdom” of no-pain, no-gain, more people push themselves into an injury than into superb fitness.

Just keep moving and trust your body to desire more weight, distance, or intensity when the time is right. After all, isn’t it possible that your body’s reluctance to move is related to having been mistreated?

One of my yoga teachers says, “Just show up and do the work without expectation of results.” Even though this goes contrary to all the advertising hype around exercise, it works. Stick to your routine with attention, good form, and patience and you will get stronger, leaner, and healthier.

Scary Sarcopenia

During the holiday season, temptation to eat sugar is everywhere and there’s less time to exercise. Given these circumstances, this article will have good or bad timing, depending on how you look at it.

Adults have a tendency to lose muscle mass and replace it with fat. Yikes!!! The loss of muscle mass starts as early as the fourth decade of life and in the fifth decade, adults can lose 1-2% of muscle a year, according to the Journal of the American Academy of Physicians Assistants. http://jaapa.com/issues/j20061001/articles/sarcopenia1006.html There’s even a medical term for this sad state of affairs—sarcopenia—which has repercussions more serious than an extra wiggle in the walk.

Some people develop low back or hip pain out of the blue. With a sudden onset, you’d expect the cause to be a particualr injury. Instead, they simply lost muscle mass and gained weight to the point where the hip stabilizing muscles weren’t strong enough for certain normal activities like walking up or down stairs. The muscle(s) became strained, which exacerbated injury and weakness and created a downward cycle of pain.

There’s actually a simple solution: exercise more to build (or just maintain) muscles and stay limber. An hour of exercise at age 30, now equals an hour and half for me at age 43. That means I’ll need to plan more time for exercise into my life as I get older. I try to get 5 hours every week with a variety of strength-building, cardio, and flexibility.

The Canadian Women’s Health Network website, www.wowhealth.ca, has practical advice. Here’s an excerpt from their site:

“One who does not exercise regularly:
§ gradually depletes her physiological reserves in some or all systems (loss of muscle and bone mass, loss of flexibility, loss of connective tissues);
§ lets fat take over muscle = sarcopenia, which reduces the strength/weight ratio. Strength and velocity are needed for good posture and to help prevent falls (they help maintain balance).

There’s no need to join a gym. Using weights at home (wrist or hand weights, soup cans…) allows a variety of positions and gradually increases the levels of difficulty. Sitting down, standing up, standing on one leg, holding on to a chair with both hands, then with one, then with a finger, then with eyes closed…”

Of course, you may think of needing more exercise as a disadvantage, unless you enjoy your activity. Frankly, exercise bores me, so I have to change it up regularly. My current choices are yoga, Pilates, and bellydancing. My motivation is so bad that I’m paying for classes in all three. It’s nice to just show up and let someone else be the director. Without the classes, I know I’d go home and eat chocolate instead.

Before long, the New Year will be here with its usually injection of enthusiasm for activity. In the meantime, I’m fending off sarcopenia the best I can. Feel free to share what motivates you to stay active.