Energizes the legs, hips and back after sitting for a long time. This is done by bringing fresh blood flow to lower extremities of the body improving circulation in legs
Strengthens knees and legs
Stretches nerve (sciatica – big one)
Stretches calf and hamstring
Assists with back mobility
Cautions
Avoid if suffering from knee pain and this causes increased pain
Do not hyper extend the leg so that the knee is below the shin when leg is straightened out.
Sciatica problems may be intensified by doing this. This stretch may aggravate the sciatica nerve. Check with your practitioner
Not recommended if there is abdominal or lower back injury
Disc problems may be aggravated; do not continue if it causes pain. Consult your health practitioner.
Key Points
Soften down and lengthen up from the waist
Soften gaze
Sit comfortably on front or centre of chair allowing room for movement
Keep back of head and lower back lined up and stacked in neutral
Sitting bones are rooted softly in seat knees are over ankles leaving legs on a 90 degree angle
Inhale while lifting the foot up off the floor and lengthening leg out
Exhale leg back down to put foot on floor
Try and keep equal weight on both sitting bones. Don’t press into the one that the leg is lifted on – this is subtle but try and keep conscious of this
If straightening the leg out is too much then keep the extended knee bent.
Instructions
Start in neutral sitting position – head is stacked over shoulders and shoulders are stacked over hips
Knees are over ankles creating a 90 degree angle of legs to floor
Come to the front or middle of chair, couch or stool, so that you are comfortable making sure that both feet are flat on floor.
Bring awareness to nostril breathing
Allow your body to lengthen from the waist up, on the inhale. You should feel this expansion happening on all inhales. Soften down into sitting bones on exhale.
Gaze is softened
Sitting at the front of your chair with both feet flat on the floor, couch or stool, lift the right foot off the floor on an inhale and lengthen the leg out to a straightened or slightly bent position.
If you collapse into your back at all, bend the straightened leg slightly to bring yourself back into a neutral back
Root down through the sitting bones so that equal weight is on the right and left side
Keep the leg extended for a few breaths
On your inhales see if you can lift your leg a little higher for added strengthening of the thigh, hips and lower back. Keep those sitting bones rooted and with equal weight on them!
Flex and point the foot that is off the ground for added stretch
On an exhale release the foot towards the ground.
Repeat on other side
Repeat 2-3x per side if time permits. If sitting for long periods try and do this exercise every one to two hours.
Consider This
When we sit in chairs for a long period of time the muscles in the legs start to reduce strength and mobility. Just by extending your leg out from time to time you are increasing blood flow and lifting weights (your leg) and stretching out the lower back. Good to know!
Brought to you by Dr. Sandy Sajko – Chiropractic Sports Specialist
Info to consider
Often in this kind of pain, the knee is the ‘victim’ whereas the culprit becomes the ankles or the hips; more specifically poor mechanics in the ankle or hip can affect the knee, the knee tracking and cause symptomatic pain
Poor lower limb mechanics, tight muscles, lack of endurance and strength can all lead to knee pain
The One Legged Squat to strengthen the knee
Benefits
Helps to strengthen the hips, buttocks, thigh, knee and whole leg
Builds overall endurance as well as helping with balance
Stimulates the heart
The great thing about this exercise is that it works both the hips, the knees and the ankles in conjunction and rehabs all three areas
Cautions
If there is any pain, please see your doctor and get it checked out. Sometimes hip, ankle, knee and/or joint pain can be aggravated with this exercise but if done properly, it should feel good to most people out there. Remember – don’t do it if it causes you more pain. Get medical attention as soon as you can.
Key Points
Maintain a neutral posture (straight back)
As you’re squatting down the knee of the squatting leg falls over the big toe (so in other words, sit back in your squat instead of forward)
Straightened leg that is off floor should be as close to straight as possible (flex this foot for added challenge)
Instructions:
If you are going to work the right knee, bring the left leg forward and lift it off the ground forward slightly
Maintaining a neutral back, slowly squat down and as you travel down focus on bringing the right knee over the right big toe
Hold for 2-3 seconds while you continue to breathe deeply
Come back up from squat, change sides and repeat
Repeat as often as needed. Every hour is always great if you have time.
Standing Quad Stretch
Benefits:
Because the quad is attached to the hip and the knee, keeping this muscle lengthened will aid in reducing knee pain caused by the hip connection
Works the thigh muscles, improving endurance and strength in them
Works into the deep buttocks muscles helping to keep them strong and lengthened as well
Cautions:
If you are suffering from an injury that has not been seen by a professional, please get it checked first. If there is any pain when you do this exercise please stop right away.
Key Points:
Use an object that is knee height to do this
Push pelvis a little forward with hips pointing forward so as to get into the one muscle that travels from the hip to the knee.
Turn your body away from the ledge so that you are placing your foot on it and facing the opposite direction
When squatting make sure to keep the back in neutral
Instructions:
Find a chair, couch, ledge or any surface that is about knee height and is appropriate to use
Turn your body so the ledge is behind you
Lift the right foot so that the top of it is placed comfortably on the surface
Push the pelvis a little forward and begin to bend the left leg until there is a resistance in the right thigh and you can feel the muscle lengthening.
Hold the stretch for 10-15 seconds before straightening out the left leg.
Repeat on opposite side
Do exercise as often as you like but more so if you are having knee strain and this helps.
One of the most common complaints of couple therapy is that one person doesn’t feel listened to. Whether you are in an intimate relationship or a business relationship with a colleague, effective listening is a key to productive and positive relationships…..
Some tips to be a better listener:
* Make sure you give your full attention to the other person (please do not listen to the TV or watch your computer screen)
* Try to make eye contact
* Keep an open mind- allow the other person to complete their thought before you respond
* Don’t impose solutions; most people don’t want to be told what they should be doing – they just want to be heard
* Paraphrase what was said to you so that they know that you heard them
* Ask any questions that you need to ask so that you are clear
* Pay attention to your non-verbal feedback; it is important to nod in order to show that you are encouraging the other person to talk more and to show them that you understand what they are saying
* The tone of their voice or their body language is also an important part of their message
Remember – don’t discount or minimize what the other person has shared when you respond, even if you disagree. The goal is for the other person to walk away feeling heard.
Important Considerations of any type of therapeutic advice
This advice is general and should be viewed with the intent that this will not support every case. Lynda advises based on a general experience. If you are in this situation you may want to see your Doctor or health care provider. This advice is something that you may help to support you in your effor
Stretches side body (obliques), ribs, shoulders and arms
Lengthens spine and brings fresh blood flow to upper extremities of the body
Allows for increased expansion of the lungs on the side that is being stretched which refreshes the oxygen in the lower lobes of the lungs
Calms body and relieves stress and anxiety
Stimulates lymph flow in the underarm area
Releases tension in the back. Breathing into the back stimulates relaxation and gives the upper and lower back a bit of a massage by the expansion and contraction of the ribs with the full breath
Lengthens spine and brings fresh blood flow to upper extremities of the body
Stimulates nervous system
Massages and stimulates internal organs providing improved blood flow and fresh oxygen
Cautions
Not recommended for disc problems; foward bends put pressure on lower back disc
Consult your doctor or physiotherapist if you suffer from disc problems or sciatica. This stretch may aggrevate or help these conditions. Each person is different. Stop right away if you feel back pain of any kind
Untreated low or high blood pressure; consult physician
Not recommended if there is abdominal or lower back injury
If dizziness occurs, stop and consult physician; you may have a blood pressure issue
Not advised to do after just eating or on a full stomach
Key Points
Soften down and lengthen up from the waist
Soften gaze
Breathe slowly and deeply through nose
Sit comfortably on front or centre of chair allowing room for movement
Keep back of head and lower back lined up and stacked – Imagine you are lengthening up and over along a wall – keep body along that imaginary wall
Inhale to lengthen up and exhale to extend over
Sitting bones are rooted softly in seat – if standing then keep lower pelvis neutral on left and right side
Once you have done this for a while and are comfortable, hold side bend for a few breaths if possible; this will accentuate the stretch, blood flow and attention to the side body
Instructions
Start in neutral sitting or standing position
Bring awareness to nostril breathing
Allow your body to lengthen from the waist up, on the inhale. You should feel this expansion happening on all inhales. This is subtle but present
Gaze is softened
If you are on a chair bring yourself to the front it so that you have lots of room to stretch with your upper body
Starting on an inhale, raise the left arm up along the the left side, lengthening up. Your palm of the left hand starts out facing up.
When it is directly above you it is facing the floor. The right hand is helping to support you by holding onto the seat or arm of your chair if you are sitting. If you are standing then keep right hand along right side of body.
As the arm reaches directly above you start to exhale over to the right side keeping the left sitting bone rooted down and imagining that your back body is on a wall. Keep both shoulders back
With each exhale, allow yourself to soften into your roots of your sitting or standing position, letting go of any tension you may be holding in your bottom area
Make sure the pelvis is neutral on the left and right side in your seat or standing
Do not lean over too much on the right side. The stretch comes from lengthening up and over. Soften both sitting bones down with equal balance of weight on them as you go over
Inhale the arm back up to directly over the head and exhale it back to starting position
Repeat on the opposite side
Gaze is forward for beginners
If you are very comfortable and do not have any neck strain you may look up to the palm of the hand that is stretching over. This will provide a stretch to the neck
Consider This
The side body needs to be stretched as well. Just by stretching from time to time, you are energizing and stimulating the organs in the trunk of the body. You are also strengthening and strengthening the oblique muscles on the sides of the body. Side stretches also stretch the lungs which helps to bring fresh oxygen to the lower lobes where we sometimes have ‘stale’ air that needs to be moved.
Stop Leading with your Chin and it doesn’t look good either!
Is your Head always leading the way….?
Brought to you by Christina Foch – Certified Physiotherapist, RN, Bsc
Key Causes of Chin Poking
Poking chin forward to see computer screen
Poking chin forward when driving
Poking chin forward to see television
Poking chin forward as a habit caused by slouching back into ‘C’ shape and dropping shoulders forward
What Chin Poking Does to the Body
Lengthens muscles in front of neck which causes strain
Shortens muscles in back of neck and compresses cervical spine vertabrae (neck portion of spine) which can lead to arthritis in the neck
When head is forward from ‘neutral’ position it doubles the weight of the head on the neck and shoulders – ie – 11 lb head stretched forward = 22lbs on neck and shoulders = stress and strain to neck and shoulder region
The Gist of What Christine the Physiotherapist says..Instructions to Correct ‘Chin Poking’
Draw head back so that ears are over shoulders – Chin is parallel to the floor
This balances the weight of the head over the shoulders and on the neck
The front muscles of neck and back muscles of neck are also in balance without strain to either side
When the head is in balance over the shoulders there is no compression to the vertabrae in the neck area (cervical spine). This is important. Think about slightly lengthening the vertabrae in the neck allowing for optimum blood and nerve movement – this is done with a softness in the neck (never strain)
Consider This…
When you are in the process of correcting a bad habit with the body alignment, the body is familiar with the incorrect way and it will take time for the muscles to support the correct way. If neck has been lengthened in front and shortened in back, it may feel a little strained with this correction until the muscles balance out. Be patient. It’s worth it to your health. Just keep correcting yourself everytime you think of it.
Important Considerations of physiotherapy advice
This advice is general and should be viewed with the intent that this will not support every case. Christina advises based on a general experience. If you are in this situation you may want to see your Doctor or health care provider. This advice is something that you may try to support you in your effort
Prayer Stretch for Wrist, Shoulder, Forearms and Upper Back – Feels great!
Benefits
Great for wrist strength (golf, shovel, garden, gaming), computer user carpal, upper body worker strain and also for stretching and strengthening!
Stretch out the carpal bones area and the major nerve that runs through the carpal bones
Stretches and strengthens fingers, hands and forearms
Stretches shoulders
Stretches and can help relieve stress in upper back through the trapezius muscles
Good for counteracting the position that hands are generally in when using computer. Stretches hands and wrists to balance movements in the wrist/hand area
Cautions
Consult physician or health care provider if you are already suffering from carpal tunnel syndrome. If this exercise causes aggravation to wrists or forearms then discontinue
Key Points
Breathe through nose
Keep face soft and gaze relaxed
Don’t slouch forward when doing this exercise. Remember to keep ears over shoulders and shoulders over hips
Inhale elbows away from each other and exhale them towards each other
Press hands together for the entire exercise (try to keep the heels of the hands connected). This will deepen the stretch and strength building aspects
Instructions
Start in sitting position at your desk. Move the keyboard away and give yourself room to move arms on the desk.
The body is relaxed and in neutral position. Shoulders are over hips
Bring palms together and elbows together on your desk
Draw palms up toward face keeping elbows together – press palms into each other to create resistance and strengthening
Posture Check – keep head over shoulders, shoulders over hips, shoulders back and down (as opposed to forward slouched)
On an inhale slide elbows along desk away from each other until the forearms are on the desk in front of you
Keep palms together; heels of hands are also pressed together
Press into the palms and feel the stretch through the arms and right up into the back
On an exhale, draw the elbows toward each other while hands move up off the table (keeping firmly pressed together)
Feel the opening occuring in the back, between the shoulder blades. Allow the forearms and elbows to move towards touching each other
Do this 2 or 3 times
When finished, roll out the shoulders, releasing any tension and allowing the body to relax before returning to what you were doing
If you do a lot of computer work, please try to do this stretch a few times a day to counteract the tension building in the upper body and arm/wrist area.
Consider This
You can stretch out the stress in your upper back by taking a few deep breaths while your elbows are drawn together and your hands are in ‘prayer’ up by the face region. Focus on expanding the back on the inhale and softening down into your chair on the exhale (keep shoulders back while softening….) smile to soften the face.
Relax your nervous system when incorporating deep breathing to correspond with movements
Stretch out the Wrist, the Forearm and even into the Shoulder for a HIP practice that is good for golfers, gardeners, keyboard typists, and hand held device users…..
Benefits
Good for counteracting the position that hands are generally in when using computer or typing on hand held devices
Stretches hands and wrists in all directions to balance movements in the wrist/hand area
Reduce fatigue of muscles that when out of balance are overused
Reduce weakness of muscles that when out of balance are underused
Stretch out the carpal bones area and the major nerve that runs through the carpal bones
Stretches fingers, hands, forearms
Cautions
Consult physician or health care provider if you are already suffering from carpal tunnel syndrome. If this exercise causes aggravation to wrists or forearms then discontinue
Key Points
Arm lifts to shoulder height
Breathe through nose as much as possible Inhale strength and energy, exhale releasing tension and rooting down
Ears over shoulders, shoulders over hips
Keep shoulders in line with each other
Draw hand towards body while extending wrist away from body
Keep face soft and gaze relaxed
Breathe deeply and use the breath to work with the movement
Instructions
Start in sitting or standing position. The body is relaxed and in neutral position. Shoulders are over hips
Raise right arm up to shoulder height, straight out in front of you. Make sure that shoulders are squared up and that right shoulder does not extend forward of left shoulder
Point fingers down at 6’oclock – create a resistance as you press your right wrist forward and pull your right fingers back towards underarm of right side while keeping fingers pointing straight. Pressure should be applied to the back of fingers instead of back or front of palm.
Breathing very deeply and working with the breath create resistance at the following ‘times’ – start at 6 o’clock and hold for 1 or 2 breaths, move to 12 o’clock, 6 o’clock, 3 o’clock, 6 o’clock, 9 o’clock, 6 o’clock and finish at 12 o’clock.
Shake out the arms and repeat on opposite side.
If time is an issue then just do as many rotations as possible in terms of times (6 to 12 to 6 to 12…etc)
Consider This
Carpal tunnel syndrome occurs when the median nerve, which runs from the forearm into the hand, becomes pressed or squeezed at the wrist. The median nerve controls sensations to the palm side of the thumb and fingers (although not the little finger), as well as impulses to some small muscles in the hand that allow the fingers and thumb to move. The carpal tunnel – a narrow, rigid passageway of ligament and bones at the base of the hand ¾ houses the median nerve and tendons. Sometimes, thickening from irritated tendons or other swelling narrows the tunnel and causes the median nerve to be compressed. The result may be pain, weakness, or numbness in the hand and wrist, radiating up the arm. Although painful sensations may indicate other conditions, carpal tunnel syndrome is the most common and widely known of the entrapment neuropathies in which the body’s peripheral nerves are compressed or traumatized
It can seem that overnight your child has grown up into a teenager and has changed the dynamic of how they relate to you. You might not like it! If this sounds familiar, you are not alone. You are normal and so is your teen….
Teenage years are a time of rapid transitioning through emotional and psychological changes. There area a lot of hormones going on which will biologically affect your teen and can influence attitudes and behaviour. The good news is that it’s normal.
One of the key challenges to parenting a teen is COMMUNICATION. How you handle your feelings is going to have a big impact on your teen.
Tips to parenting a teen:
Try not to take it personally when they reject your attitudes or your ideas or your choices in life. This is normal
Show interest in what your teen has to say – what they think and what they feel
Be as available to them as you possibly can – at the same time, respect their privacy and their need for time alone your teen to be honest with you – one of the reasons why teens lie to their parents is when they feel that their parents cannot handle the truth (it can be easy to ‘react’ negatively to a teen who knows everything!)
Even if you are not going to like it, make sure that your teen knows that you still want to hear what they thinkMake it as safe as possible for
WHAT IS CRITICALLY IMPORTANT WITH YOUR TEEN IS TO:
LISTEN, LISTEN, LISTEN
Consider This:
You have raised this child who has been receptive to your thoughts, your values and your advice. Teenage years are a time of beginning to become independant. The fact that it seems that your child doesn’t want to always follow what you say is a good sign that you are doing a great job raising a person who will think for themselves and make great decisions based on their role models in life. Know that you are the most important one and trust that you are doing a great job. Stay connected and stay aware of what they are doing. Don’t disengage in decision making but make room for some input from your child.
Important Considerations of any type of therapeutic advice
This advice is general and should be viewed with the intent that Lynda advises based on a typical, average situation. If you are having major struggles with parenting your teen(s) you may want to seek personalized help to support you in your effort.
PLEASE READ THE FOLLOWING BEFORE BEGINNING THIS CLIP
CAUTIONS:
Please stop doing this breath if it makes you dizzy. If you have untreated blood pressure problems this breathing may cause you to become dizzy at first. Stop and consult your Doctor or health care provider if this happens.
Instructions
This breath calms the body down, which in turn calms the mind. If you do not want the audio version then read this and click on the image for a nice visual.
Bring your awareness to your breath
Breathe through the nose
If you are sitting or standing, soften tension in the lower body by relaxing any holding that you are doing
Bring your posture into correct alignment, keeping shoulders over hips (drawing shoulders slightly back and down)
Concentrate on the breath as you begin
Inhale and allow the trunk of the body to expand and ‘inflate’ – inflate the whole body
Start by filling up the upper chest, then lower chest, then abdomen and right into the lower part of the trunk.
Root down and soften the body as you inhale and exhale
Exhale while softening down and releasing and letting go of tension – UNDO and ‘deflate’ the whole body. When you exhale, draw the navel towards the spine to further expel the breath and remove toxins from the body. This is subtle instead of forced.
Continue this breath technique for at least 5-10 rounds or until you feel calmer. Try to increase the length of the inhale and the length of the exhale over time. Start with a count of 3 inhale, pause, 3 exhale, then move to 4, 5 and so on.
Specifically work on extending the exhale to be longer than the inhale if possible
There’s something that you want to do in your life that you are not doing. Why is that?
Often our thoughts and actions prevent us from moving forward. We’re fearful that somebody might say no to us or that we might fail – and we might fail and that’s ok
Those are learning experiences that we can build on
Finding the courage to do things you want and following through on these experiences can leave you feeling more fulfilled and successfulWhat can you do to move towards dreams or goals in your life?
Write a list and decide where you want to start – just by taking one small step in the direction that you want to go, you will notice that things start to shift and change
Things that prevent us from trying something that we want are fear, worry and the unknown. Move through forward and move through that and know that you can be successful for even trying.
What is the worst thing that can happen? Actually one of the worst things that can happen to us in our lives is regret for not at least exploring dreams or chances that we want to take in life.
It’s only important to explore your ideas, take a small step and see where it leads you. Don’t sell your house or pack everything up but do take a look at your dreams and see if there is something that just may be possible
The longest journey starts with the first step and the tallest building is built one brick at a time.
You can do it. Good luck~Taking Charge and being assertive in your lifeThis advice is general and should be viewed with the intent that this will not support every case. Carolyn advises based on a general experience. In terms of this particular clip and the topic which is ‘courage’ to try something, please make sure that it is something manageable and that you are not throwing caution to the wind. Explore your ideas, make lists and start seeing where it takes you. This is the point.
Consider This…
Often times we restrict ourselves and get caught up in our ‘comfortable’ patterns, even if they are not healthy. Having dreams or goals that take you outside of a comfort zone is a good thing and should be looked at as things we all need to do. Courage is taking the thought and putting some action behind it. Don’t try to get to the result right away. Shift your patterns a little bit at a time. Follow your dreams in a responsible, committed way and see where you go. Never let anyone tell you that you ‘can’t’ do something if you really feel you can. Good luck~
