Do You Have… WINTER POSTURE

Posted on January 21, 2012 by ActiveHealingCentre

Winter posture is a frequent occurrence for four months of the year, but this year it feels as if winter, and the accompanying cold will never end.

Winter posture comes in various forms, with the following examples listed but not limited to:
-your shoulders are raised to ear level
-you breathe in shallow breaths because it hurts your lungs
-you hunch over to brace yourself against the biting wind
-you squint against the reflection of the blinding snow
-you tire easily due to Daylight Savings Time
-seasonal affective disorder can be attributed to a lack of vitamin D
-your chest muscles get shortened while your upper back becomes over-stretched

This posture may be accompanied by twisting of your low back, while shoveling. This year we’ve had some practice, but short of calling in the Army (thanks Mel), here are some tips to get through the winter months:

1. Do shoulder drops, by raising your shoulders as high as they can go then forcefully drop them
2. Wear a scarf around your mouth as a buffer against the cold air
3. Try to maintain an upright posture to prevent being hunched over
4. Increase your intake of vitamin D, by adding Calcium to your diet
5. Wearing sunglasses will prevent squinting and forward head carriage
6. Sit in a relaxed pose and let your posture regain its normal stance
7. When you are breathing, inhale to a count of 10 and exhale to a count of 6
8. Lay down length-wise on a foam roller to stretch out your muscles

Though it can be difficult to embrace the cold winter weather it is the only way to appreciate the season. Hopefully these tips will help alleviate your muscles from shortening so you will get to see your neck in the spring.

In the meantime, let me enjoy my hot cup of cocoa, while I work on my PC posture.

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With apologies to Ron and Don

Posted on September 19, 2011 by ActiveHealingCentre

I love playing hockey!        

Unfortunately my passion for the sport, does not translate into the talent needed for the game. As my retired captain of the Dark Knights (www.looseendshockey.ca) once said, “You’re the worst player on the team”, though it never stops me from trying. 

Every Canadian learns how to skate. It’s how we survive the cold winter months and embrace winter. In Toronto, the damp weather extends the winter months from November to April, which conveniently enough coincides with a hockey season. There may be 4 seasons in a year, but to a dedicated player it could be a year-round pursuit.

We cope by playing and in my years, my love for the game has not diminished. Watching professional teams on the other hand adds a level of frustration (Yes, I’m a Leaf fan) as arm-chair athletes we can so much better. So we lace them up, and pretend…

I have noticed beyond my refusal to grow old (in mind at least) is the need for increased exercise, and physical activity. “Motion is Lotion” may be the mantra for those with arthritis, but my growling joints remind me to keep them lubricated as well.

Whether you aspire to work out at the Gary Roberts High Performance Centre (www.fitnessinstitute.com/gary-roberts-hpc), with a personal trainer or at your local gym, here is a set of exercises to maintain your love for the game, even if you don’t have the talent to match.

http://www.prohockeystuff.com/hockey-training/workout-for-players.aspx

So get out, and play. It’s the only time we can act like kids again and enjoy the sheer joy of the game.

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I need Exercise

Posted on August 20, 2011 by ActiveHealingCentre

I need Exercise!

With summer dwindling down and the heat of the day drawing to a close, I lament the passage of the warm months for another year. Beyond the fleeting moments of sunshine, you can count on The Ex (www.cne.com) to signify that summer will soon be over and that school is just around the corner.

While many reflect on how to keep their 6-pack from becoming a 24, others (including me!) are hoping to regain our form which we haven’t had since high school.

I’ve taken to hiring a personal trainer, because I have neither the time, nor the motivation to do it myself. Conveniently enough, she works here so I don’t have any excuses, but give me time and I’m sure I’ll come up with something.

One of my reasons for hiring a trainer is to get back into shape. At certain times of the year (September or January –when New Years resolutions are made, and frequently broken), there are more well-intentioned individuals who are motivated to regain their sense of health and well-being, than at any other juncture during the calendar year.

Into the gyms the unsuspecting public descend, along comes the Canadian Fitness conference (www.canfitpro.com) where most trainers will be updating their skills and techniques. Focusing on injury prevention, exercise and anti-aging amongst various course offerings, a trainer should make you look forward to your next workout.

I’ll let you know if that is the case with me.

A trainer should help you set realistic goals. In my case, it’s to lower my stress level, play better hockey (injury-free), and prevent kidney stones. For now it’s empowering to know that in time, I will be back in shape.

Now, if I can only find my shoes…

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Taxes is a 4-letter word

Posted on April 15, 2011 by ActiveHealingCentre

With the tax deadline fast approaching (April 30th), many of us are attempting to do our own by using a software program, or through a Chartered Accountant, as I do (Robert Gore & Associates). Regardless of which category you fall into, read on for some helpful hints to prevent pain and discomfort, and to make tax season less taxing.

ARE YOU EXPERIENCING?
Neck pain can be due to muscular tightness in both the neck and upper back. It could be from spending long hours hunched over a desk or at a computer which can lead to neck strain causing muscle aches in the neck, upper back, and shoulders.

» Try using a chair with a forward-tilting seat posture to help prevent neck pain

Headaches are usually tension-related and are common for up to 90% of adults suffering from them. They come in various forms, such as migraine, cluster, and sinus.

» If it’s fatigue-related, drink a glass of water as you may be dehydrated

Your shoulders can hurt if you work with your arms held in one position for too long, from extensive mouse use, or without supporting your forearm.

» Your keyboard should be at elbow level with forearms/wrists parallel for typing

Elbow pain is another common problem with repetitive arm motion, possibly leading to epicondylitis, which affects the outside or inside part of the elbow.

» Use ice packs and stretching to help alleviate this

Hand and wrist pain can end with Carpal Tunnel Syndrome, where the median nerve into the hand gets pinched, causing pain, numbness, and tingling sensation.

» Do Range of Motion exercises to maintain flexibility

Low back pain can come from standing too long in one place or by lifting and carrying heavy objects.

» Lift with your legs or go down on one knee before you lift. Keep your back straight, head up, and don’t twist

Taxes were supposed to be a “temporary measure” but instead leave you with long-term pain.

SUGGESTIONS:
It’s a good idea to stretch before and after a long stint of work or activity. It will keep you flexible and may prevent common injuries.

Ice packs after you work can help with the pain, as do over-the-counter anti-inflammatory medicines.

Take frequent breaks. Try a mini-break of 30 seconds, for 10 to 15 minutes of continuous work.

Sit up straight with your chin tucked in, and look straight ahead. Keep your shoulders relaxed, stretch regularly, and breathe deeply.

NOTE:

  • See your doctor if the pain persists or doesn’t go away within a day or two.
  • See your therapist if treatment is needed.

REFERENCE:

When Aches Become Injuries.  A Guide to preventing and managing repetitive strain injuries in the workplace.  The RSI Handbook London Occupational Safety and Health Information Service (LOSH)  www.losh.on.ca

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