First, you need to know which movements can hurt your back.
Bending + lifting + twisting + holding your breath (straining) = lumbar disc injury Combining these motions without proper strength, core stability, and knowledge on how to move will place you at risk for an injury. With this in mind, follow the 4 tips listed below on how to lift, bend, and twist properly to avoid injuries. 1. Bending & Lifting:
Keep your abdominals engaged and spine in neutral (avoid rounding your back), use your legs to squat close to the ground, then bring the object as close to your body as you can before using your legs to rise up again. Don’t forget to breathe!
2. Twisting:
If you have just lifted something and want to place it on a shelf, or perhaps in a wheelbarrow, keep the object close to your body with your abdominals engaged and use a stepping motion to turn your body as a whole towards the destination rather than twisting at the trunk.
3. Raking:
Keep your arms in close to your body and stand up straight. Avoid bending forward while twisting. Keep your abdominals engaged and switch sides with the rake every so often.
4. Wheelbarrow:
Walk closely to the wheelbarrow and avoid bending forward to lift it. Instead, use your legs to squat first before lifting up on the handles. When walking with the wheelbarrow, keep the handles near your hips and your abdominals tight.
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Part II: Spinal Stability and Positioning |
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3. Set Your Shoulders. Now that you know where the feet, knees, and spine go…where do you put your arms? Since your arms are linked to your torso it is important that your shoulders are active and not rolling forward. Gently squeeze your mid-back together to avoid dumping the shoulder forward. Your shoulders should be in an active position in order to accept weight on top of an engaged and active spine.
4. Thumbs Up! Sometimes, existing shoulder injuries or repetitive stress can be aggravated if the thumbs are placed in a down position. Keep the thumbs up during movement to help avoid impingement-like symptoms. By having your thumbs up when reaching overhead, you create space in the shoulder girdle and alleviate the pinching sensation or repetitive stress that can occur in the shoulder. (see photo 3 & 4) .
4. Thumbs Up! Sometimes, existing shoulder injuries or repetitive stress can be aggravated if the thumbs are placed in a down position. Keep the thumbs up during movement to help avoid impingement-like symptoms. By having your thumbs up when reaching overhead, you create space in the shoulder girdle and alleviate the pinching sensation or repetitive stress that can occur in the shoulder. (see photo 3 & 4) .
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Part I: Relearning the Squat from the Ground Up
Written by: Dr. Elizabeth Chamis, DPT
In part one of this segment, we will discuss proper squat form and offer solutions to dysfunctional patterns built over time. If you have back pain, knee pain or foot pain, this series will be especially helpful and could potentially alleviate some of those symptoms simply by fine-tuning your form.
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Sure you know running is a great health benefit. But did you know running in worn out shoes can actually hurt you? From muscle fatigue to shin splints to aches and pains in your joints, running in old, worn out shoes can actually promote more harm than good. Here are 5 ways to know when it's time to replace those shoes to keep your feet happy and make sure you are running pain free.
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If you've read part one of this two part blog, you've hopefully begun to take some measures to prevent a fall. If you're looking for ways to help gain more control over your balance, look no further. We've put together some strengthening exercises for you to try.
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No matter your age, it’s important to consider your balance and begin to implement fall prevention strategies. Although everyone could benefit from these, people who aren't as mobile due to age or recovering from operations, should be sure to follow these guidelines to help prevent injuries. Here are a few easy ways to get you started.
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Written by: Elizabeth M. Chamis, DPT
For many folks, hitting the gym on a consistent basis just never seems to work out as planned. Whether it’s too cost intensive or too time consuming based on jobs, kids, etc., there always seems to be something that causes fitness to lose priority in our lives. Well, fortunately, the crew at Fitness Anywhere in San Francisco, California understand this issue and with the help of America’s real superheroes, the Navy SEALs, the TRX Suspension Trainer was developed as the solution.
The American Heart Association is a great source for health-related recommendations. Here are a few for adult fitness:
Exercise for General Cardiovascular Health:
Exercise for Lowering Blood Pressure and Cholesterol:
Exercise for General Cardiovascular Health:
- 30 mins. x 5 days per week at a moderate aerobic intensity with moderate-high intensity muscle strengthening activities
- OR 25 mins. x 3 days per week at a vigorous aerobic intensity with moderate-high intensity muscle strengthening activities
Exercise for Lowering Blood Pressure and Cholesterol:
- 40 mins. x 3-4 days per week at a moderate-vigorous aerobic intensity
So how do you measure the intensity level of your exercise? The Rate of Perceived Exertion (RPE) scale has numbers which relate to phrases used to rate how easy or difficult you find an activity.
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Some examples of Moderate Intensity are:
Some examples of Vigorous Intensity are:
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Challenge yourself this week! Try this routine or work up to one similar.
- Monday: Elliptical (30 mins) + Upper Body Exercises
- Tuesday: Brisk Walk (30 mins) + Stretch
- Wednesday: Cycle (30 mins) + Core Exercises
- Thursday: REST
- Friday: Cycle (30 mins) + Lower Body Exercises
- Saturday: Brisk Walk (30 mins) + Stretch
- Sunday: REST
For more information visit the American Heart Association on the web. Click here!
Summer is here! Time to go outside, workout, have fun, and STAY COOL...
Just because the heat is here, doesn't mean you need to bring your workout indoors. Here are some tips on how you can exercise outside without getting overwhelmed in these hot summer months.
Just because the heat is here, doesn't mean you need to bring your workout indoors. Here are some tips on how you can exercise outside without getting overwhelmed in these hot summer months.
Summer is here and there is no better time to take up swimming. Whether you use an indoor or outside pool, or you go to the bay, swimming is an excellent form of cardiovascular exercise which many people don’t think to incorporate into their exercise routine. Here are some benefits of regular swimming:
- Varies your workout: Since swimming works different muscles than, for example running or walking, your body gets challenged in a new way. Since the upper body and lower body have to work together when you swim, it becomes a full body workout.
- Improves cardiovascular health: Swimming laps is an aerobic exercise, meaning your heart rate and breathing rate increase, thus increasing blood flow and overall health. You can improve your endurance by being consistent with it and steadily increasing the time spent in the water.
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