Do you want to have proper position in the saddle?

Do you want to improve your golf game?

Then Pilates may be the answer you’re looking for.

CYCLING

If you love your bike, but can do without the discomfort in your upper back after spending hours hunched over your handlebars, then Pilates may be for you.

http://bicycling.com/blogs/fitchick/2008/04/07/core-classes/

-it will increase your abdominal muscles and strength in your quads, as you climb up hill

-it prevents a tired upper back, by bringing your shoulders back into a neutral position

-with better posture, you’ll be streamlined without compromising form

Pilates could be the edge that you’ve been looking for.

EQUESTRIAN

Rider back pain is due to postural and movement patterns.

-Pilates strengthens the abdominals and back muscles, which work to support the spine

-through core strengthening, and helping the rider to release the deep hip muscle through breathing, Pilates can enable the horse and rider to move better

Lindsay Wilcox-Reid, author of Pilates for Riders

Pilates can improve rider alignment, and enhance flexibility.

GOLF

By focusing on the core, Pilates can help strengthen your abdominal muscles:

-this will lead to more power in your swing, and getting more distance on long drives
-it will help relax your shoulders, and improve your short game (chip shots and putting)
-have better focus and concentration, to get past the 15th hole

Pilates could help you achieve better results, like breaking par.

The low-impact nature of Pilates makes it ideal for injury prevention and rehabilitation.

I had my first ride of the season (I’m a fair-weather cyclist), and it was great being outdoors. Due to time constraints, we didn’t make it to the lighthouse along the Leslie Street spit, but got some good mileage in.

I’m trying to get ready for the Ride For Heart (www.heartandstroke.ca), because unless I put in the training now, I know I’m going to hurt. I know from past experience what my body is going to feel like, as I’ve already pre-booked my massage therapy treatment.

When I ride, I never want to stop. I try to vary my route, and I’ve discovered a recently paved road in the Beaches, that you can hit some serious speed as you race downhill. My top speed is 59.4 kph and it scared the daylights out of me.

Gone are the days of yelling, “Faster, Daddy, Faster…” because of the fear of injury, but I forget all of that once I’m in the saddle, and all rules are out the door.

In preparing for the RFH, here is a program that will help you get the results you need to enjoy your next ride:

http://www.bicycling.com/training-nutrition/training-fitness/official-non-training-guide

If you do make it out on the Ride, and see a blur pass you by –it’s not me. I have enough trouble staying upright.

What position do you sleep in?

-stomach sleeping puts pressure on your low back thereby aggravating your back and neck

-sleeping on your back with a pillow under your knees alleviates discomfort

-the best position is side-lying which takes the pressure off your low back and knees

Can you raise your arms over your head?

-difficulty with this movement could signify frozen shoulder

-limited ROM could be from an injury, when therapy may be appropriate

Do you have tingling fingers?

-this could signify Carpal Tunnel syndrome with compression of the median nerve

-if your neck muscles are involved, it could be Thoracic Outlet Syndrome

-if you sleep with your arm over your head, you may be compressing your brachial artery

Are you stressed out?

-you may be breathing in short, shallow breaths thereby adding to your stress levels

-inhale to a count of 10, and exhale to a count of 6, try this 3 times

Did you suffer an injury?

-notice your decreased pain level or decreased ROM, this could be attributed to a recent fall

-did you treat it using the RICE method

Do you exercise?

-do you sufficiently warm up and cool down to prevent muscle strain

-are you experiencing decreased energy or fatigue, as this could be a sign of dehydration

Do you clench or grind your teeth?

-see your Dentist for possible intervention (plate for grinding/bruxism)

-perhaps you need help in releasing the muscles of the jaw to prevent TMJ

What is your reflection in the mirror?

-if your shoulders are at ear level and your head in a forward position, focus on dropping your shoulders down to relax the tension

Are you happy with your posture?

-do you spend a lot of time in front of the computer

-do you slouch in your chair or on the couch

-learn to sit and stand tall keeping your back and neck in proper alignment

A therapist should be asking questions similar to the above to pinpoint your area of pain or discomfort and with proper testing, will be able to treat accordingly.

NOTE:      See your doctor if the pain persists or doesn’t go away within a day or two

See your therapist if treatment is recommended.

I notice that they usually run in one direction (east to west), but unless they balance themselves by running in the opposite direction as well, they are prone to injuries due to the slope of the sidewalk.

A sidewalk is engineered to slope ¼ inch for every foot width to allow water to drain from a building onto the roadway. A normal sidewalk width is 5-feet, so the slope would be 1 ¼ inches edge to edge. If you were to continue running on the outside edge of the sidewalk, your leg length discrepancy could be 1 ¼ inches! That could explain why you're lopsided.

The easiest way to correct this muscle imbalance is to run in the opposite direction or perhaps change the surface that you train on. Surfaces such as wood (along the boardwalk), sand (through the beach), grass (pick any park, but watch out for…), or asphalt (check out the Martin-Goodman trail) will help alleviate your pain while pounding the pavement.

By running on this type of surface, you can alleviate pain in your feet, ankles, knees, hips, hamstrings, glutes and low back. Coupled with a stretching routine before and after your run, see Runners World (www.runnersworld.com) it should help in preventing injuries. www.runnersworld.com/article/0,7120,s6-241-287–13442-0,00.html

Running shouldn’t be a pain, but an activity to be enjoyed year-round. By changing your running surface, you can keep doing the sports that bring you pleasure, instead of adding to your pain.

Now that spring has finally arrived (as per the calendar), the temperatures though would make you think it is summer. Read on for some helpful hints so you can enjoy the fruits of your labour.

Before you venture out, no self-respecting gardener would do so without the helpful advice of the Beach Garden Society (www.gardenontario.org). While they can help you with your flowers and planting, we can help alleviate your pain.

ARE YOU EXPERIENCING PAIN IN?
Neck and Shoulders
This is from vigorously using a shovel or rake to break up the ground and clean the winter waste.
To help decrease the area of tension, roll your shoulders forwards and backwards to loosen up the area. You can prepare by putting heat (10-minutes) on the affected area, stretch it out, then ice (3-minutes) afterwards.

Arms
This area can be chronically sore from gripping a rake or shovel with a firm grip. The areas generally affected are your elbows (inside and outside).
This area is best treated with ice for 20-minutes (wrapped in a towel first), then some light stretching and a forward/backward motion of your wrist, while keeping your arm straight.

Low Back
This area can be chronic from poor posture, being in a stooped position, or from improper sleeping position.
Using a Garden Kneeler (www.leevalley.com), helps minimize back fatigue
Doing bouncing exercises can help loosen up the areas
Ice (see above) the area will help decrease any inflammation that builds up

Hamstrings
This area could affect walking and from crossing your legs for extended periods of time.
Downward dog (yoga) is an effective exercise to stretch this area. Try grasping the area and vigorously shaking the muscle belly to allow increased blood flow and decrease lactic acid build-up.

SUGGESTIONS:
Enjoy the fresh air and the pride of making your garden oasis come true.
If all this advice doesn't convince you, you can always use the services of a professional landscaper (www.landscapeontario.com) and enjoy the fruits of their labour.

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

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.

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.

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…

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