IS THIS YOU?

Monitor Height:

Monitor Distance:

Torso:

Arms:

Contact Stress to Wrist / Forearm

Keyboards:

Incorrect arm position - Keyboard too close

Traditional keyboards tend to cause the wrists to bend sideways.  A tilted keyboard may cause the wrist to bend upward at too great an angle. These awkward wrist postures can create contact stress to the tendon sheath and tendons that must move within the wrist during repetitive keying.  Depending upon how you sit in relation to the keyboard, you can achieve a neutral wrist position by elevating the front or back of the keyboard.
Don’t use the keyboard feet if they cause the wrists to bend upward.  The ergonomically designed or split keyboard pictured below promotes optimal wrist postures by eliminating side and upward bending.

Ergonomic Keyboard

Traditional Keyboard – Wrist Angled / Side Bent

Wrist Rests:

Wrist rests may not be necessary, but if used they should be coordinated with the keyboard.  Don’t use a wrist rest if they prevent the
hands from moving freely when typing. The wrist pad should contact the heel or palm of your hand, not your wrist when resting.  Keeping in mind that the goal is keep the wrist in a neutral position, match the wrist support to the height, width and slope of the front edge of the keyboard.
The palm support should be a rounded, fairly soft gel at least 1.5 inches (3.8cm) deep.

Mouse / Pointer Components:

Pointing devices come in many sizes and configurations and include the conventional mouse, trackballs, touch pads, finger tip joysticks, and pucks.
Selection and placement of a pointer/mouse is an important consideration.  Using a device that is too big or too small may result in awkward wrist positions and excessive finger force.  Many devices are available in right hand/left hand models and also come in sizes to fit large and small hands. Selecting one designed for either hand will allow changing from right- to left-hand operation to provide periods of rest for the dominate hand.  Test a device prior to purchase to ensure proper fit and feel.

Chair:

The seat width and depth should generally accommodate the users size.  The seat length should not be too long so as to press into the backs of the
knees or lower legs.  The seat cushion should be firm and contoured with a rounded, not sharp front edge.

Legs and Feet:

The knees should be bent at ~90 degrees and the feet should rest flat on the floor or a foot rest.

Overview:

With a few simple adjustments, or perhaps a total make over, a comfortable and safe desk top computer station can be achieved and the
musculoskeletal disorders associated with awkward postures can be avoided.  Although the muscle is usually the first point of pain, the tendon, which attaches the muscle to bone, can also be affected.  Localized pain, stiffness, and tenderness can signal that the muscle or tendon has been exerted beyond its
capacity.  To help avoid these problems evaluate your computer set-up (see link for check list below) and make the necessary adjustments for an optimal computer posture.  Happy computing!

Resources:

Check List for Evaluating Your Computer Station:

http://www.osha.gov/SLTC/etools/computerworkstations/checklist.html#purchase

Check List for Purchasing Equipment:

http://www.osha.gov/SLTC/etools/computerworkstations/checklist.html#purchase

Reference:

United States Department of Labor / OHSA / Computer Workstations

http://www.osha.gov/SLTC/etools/computerworkstations/index.html

Part 1 covered the anatomy of the shoulder and common causes of shoulder pain including rotator cuff injuries, impingement syndrome and Adhesive Capsulitis (i.e. frozen shoulder). The treatment options for a shoulder injury will vary depending upon the type of injury and severity of symptoms. A professional diagnosis may be warranted to determine the extent of your injury. If a fracture, bone spur or rotator cuff tear is suspected an X-ray or MRI will be ordered. Seeking a comprehensive treatment plan from a qualified practitioner for anything more than mild shoulder pain is recommended. Here are traditional and alternative non-surgical treatment options that may be beneficial.

Rest and Ice

As an initial response to injury, rest and ice is recommended. Discontinue all movements that results in pain and try to completely rest the shoulder or to only move within your range of comfort. Ice the affected area to reduce inflammation several times daily for 10 minutes at a time. A bag of frozen peas drapes well over the shoulder or you can purchase a shoulder ice wrap to cover a larger area. Ignoring shoulder pain will only exacerbate the symptoms and can gradually cause more damage to the rotator cuff and shoulder joint capsule. Believe me -I know!

Check for Proper Alignment

A chiropractic assessment will ensure that all structures are properly aligned. After my fall and shoulder injury my wrist (1st row of carpal bones), elbow (head of the radius bone) and shoulder (humeral head or arm bone) were all out of alignment in the direction of impact from my slip on the ice. These misalignments were not only causing inflammation and problems with the joint mechanics, but median nerve compression as well. Wrist misalignments can set off a chain reaction leading to major shoulder issues.

We typically think of median nerve compression affecting the hand such as in carpal tunnel syndrome; however, compression of the median nerve can also ‘shut down’ or compromise the nerve impulses to the shoulder muscles, since the nervous system is a closed loop system.  In my case, a manual muscle test revealed significantly reduced strength in the large muscles (pecs, traps, lats & deltoid) that assist with shoulder movement.  When the large shoulder muscles only function at ~20% strength this puts a great deal of strain on the smaller rotator cuff muscles causing biomechanical problems and possibly rotator cuff tears.  The median nerve compression was relieved with the realignment of my carpal bones and to my surprise subsequent muscle testing showed improved strength in my shoulder muscles almost immediately, indicating the nerve impulses were firing and the muscles were ‘turned on’ again.

A word of caution to yogis and fitness enthusiasts…  It doesn’t take a fall on the hand to misalign the carpal bones and compress the median nerve.  Repetitive weight bearing on the hands can overstretch the wrist ligaments, shift the carpal bones and have the same effect.  My chiropractor said that he frequently adjusts the wrists of his yoga practicing patients and shoulder issues due to compromised shoulder strength often accompanies their wrist problem.

Immobilize

Immobilization through bracing can accelerate healing of injured ligaments or tendons. A brace to immobilize my wrist was needed to hold the carpal bones in correct alignment after the chiropractic adjustments.  Again, although the greater problem was in my shoulder, the wrist and median nerve compression was a contributing factor, so the wrist was treated too.  I wore the wrist brace full time for 2 weeks then primarily at night to prevent wrist flexion while I slept.  Immobilization should only be a short term solution, since prolonged bracing can result in joint stiffness, weaken muscles and loss of motion.

Myofascial Release

Myofascial release was a key component in my healing.  In combination with bracing and intermittent chiropractic adjustments I began seeing an advanced myofascial release practitioner. Fascia is dense fibrous tissue that covers and connects ours muscles, bones, nerves, blood vessels and organs.  Like a web, the fascial system is one continuous structure that exists from head to toe without interruption.  Myofascial release is an effective hands-on technique applying sustained gentle pressure to release the connective tissue restrictions to restore movement and eliminate pain.  With each session the misalignments in my wrist, elbow and shoulder resolved and shoulder movements were gradually improving.  The pain was lessening but was still very intense with abduction, rotation or sudden jarring.

Reiki & Gua-Sha

Reiki is a Japanese technique for stress reduction and relaxation that also promotes healing. It is based on the idea that if one’s “life force energy” is low, then we are more likely to get sick or feel stress, and if it is high, we are more capable of being happy and healthy. It’s safe, relaxing and works in conjunction with all other medical or therapeutic techniques to promote recovery.

Gua sha, an ancient medical treatment, means literally “to scrape away disease” and promotes “Qi”or vital life energy.  Gua sha or friction stroking with a smooth edge such as soup spoon is placed against the skin surface, pressed down firmly, and then moved down the muscles.  This moves stagnated blood and energy promoting normal circulation and metabolic processes. Although the resulting red marks on the skin may look painful, they are not. Patients often feel immediate sense of relief and I can certainly attest to this as the intense pain that had traveled down my arm disappeared after treatment.

A similar western version of gua sha is The Graston Technique® that incorporates a patented form of stainless steel instrument-assisted soft tissue mobilization.

Orthopedic Evaluation / MRI / Cortisone Injection

With my shoulder injury the MRI ruled out a bone spur or rotator cuff tear and revealed significant swelling with thickening in the joint capsule and 2 frayed rotator cuff tendons.  Adhesive Capsulitis or “Frozen Shoulder” was diagnosed and a cortisone injection was given. The pain accompanying an inujured shoulder often results in lack of use and ‘guarding’ the arm to prevent bumping which causes further joint stiffness and loss of movement. Daily activities can be significantly limited from the lack of shoulder motion in all directions with a frozen shoulder. A cortisone injection reduces the pain and inflammation so the affected arm can be used and motion gradually restored.  The effects last for approximately 8 weeks. Typically a frozen shoulder takes 12 to 18 months to ‘thaw’ and fully regain movement.

Stretching and Strengthening

With the pain and inflammation diminished passive stretching along with gentle strengthening can begin as functional use of the arm resumes.  A great book Treat your own Shoulder by Robin McKenzie provides a graduated sequence for regaining shoulder motions in a safe pain free manner.  An innovative tool for stretching the internal and external rotators is a plastic L shaped device called The Rotater.

A water exercise routine for gentle strengthening can be effective.  I found swimming in Cape Cod Bay in the early summer very soothing (numbing!) and the cold, alkaline salt water helped reduce inflammation.  As strength and range of motion improve other activities within pain tolerance can be added.  I added biking and kayaking for short distances, as well as a modified yoga and Pilates, but avoided full weight bearing exercises and weight lifting.  Always be mindful of just pushing to the point of discomfort, particularly with rotator cuff strains, and stopping any exercise or activity that result in pain.

Once 75% of my shoulder motion was achieved, I added twice weekly physical therapy sessions for shoulder and scapular mobilization along with a full strengthening program that included upper arm bike, theraband exercises, light weights, weight bearing and the body blade. The body blade is a great for isometric strengthening and joint stabilization.

Review

Shoulder injuries can be complex, take an extended time and multiple approaches to heal.  I personally found mine to be an exercise in cultivating patience!  Using both traditional and non-traditional treatments can provide a more comprehensive approach to healing.  Each injury is unique and should be evaluated by a healthcare practitioner to develop a therapy regime that is specific to the individuals needs and considers their lifestyle, work and leisure activities.

If you’ve had a shoulder injury then you know how slow they can be to heal. For months now, I’ve been sidelined from my favorite activities with a shoulder injury. What started as a nagging pain in my left shoulder ended up as an extremely painful ‘frozen shoulder’ with bursitis and 2 frayed rotator cuff tendons.

Shoulder injuries often creep up on you and aren’t always traced to a specific incident. For me it was a series of stresses – an overhead snatch move with Kettle Bells, a yoga class with too many sun salutations, pulling a heavy suitcase then the final blow was a slip on the ice landing with impact to my wrist, elbow and shoulder.

OVERVIEW OF SHOULDER ANATOMY

Watch a video on the shoulder joint structures.

http://video.about.com/orthopedics/Anatomy-of-Shoulder.htm

The shoulder is a shallow, mobile joint structure that enables multiples planes of movement so we can perform a wide variety of actions with our arms. But we also need stability from our shoulders to pull, push, lift and carry. The compromise of stability for mobility is why the shoulder is more prone to problems and injuries than other deep, stable joints like the hip. The shoulder joint has been described as golf ball (head of the humerus) sitting on a golf tee (glenoid fossa) –which is not very stable!

The Rotator Cuff:

The rotator cuff is a group of flat tendons (tendons connect muscle to bone) which fuse together and surround the front, back, and top of the shoulder joint like a sleeve cuff.  These 4 muscles originate on the scapula (shoulder blade) and insert on the humerus (upper arm bone) so that when they contract the pull on the rotator cuff tendon causes an inward, outward or upward rotation -thus the name “rotator cuff”.

The rotator cuff muscles are important in shoulder movements and joint stability by holding the head of the arm bone in the small shallow socket.  They act as an assist to the larger shoulder muscles such as the deltoid in the action of raising the arm out to the side.

Common Causes of Shoulder Pain:

The flexibility of the shoulder, combined with it’s strength and power, makes the shoulder vulnerable to strains and overstretching from raised arm or reaching activities.

Overloading the shoulder occurs with postural or positional stresses such as prolonged overhead work or repeatedly raising the arm.  Poor posture over time also causes overstretching of the joint structures.  These are less severe strains repeated over time but are often the cause of shoulder pain.

Injury and overstretching may also be caused by a sudden severe force placed on the shoulder.  Examples include falling onto the shoulder, elbow or hand, and forceful swinging, yanking or pulling motions.  These are sudden and unexpected stresses to the shoulder joint that cause overstretching and tissue damage, generally to the rotator cuff tendons.

Rotator Cuff Impingement:

The top tendon of the rotator cuff, the supraspinatus tendon, passes beneath the bone on the top of the shoulder (the acromion).  If the space between the undersurface of the acromion and the top of the arm bone (humeral) head is quite narrow then the rotator cuff tendon and lubricating tissue called the bursa, can be pinched as the arm is raised. The tendons and bursa can become inflamed and swollen, especially with repetitive movement & impingement, and cause chronic impingement syndrome.  From first hand experience I can attest that this syndrome is quite painful.   You may be predisposed to rotator cuff problems due to the shape of your shoulder bones, if you have a bone spur, if you frequently engage in activities with the arm elevated forward or if you have a muscle imbalance due to injury or weakness.

Rotator Cuff Tears:

When the suprapsinatus tendon and the overlying bursa inflammation compresses the joint space and impingement occurs the rubbing and friction can causes progressive damage to the tendon near the arm bone.  In some cases it tears completely away from the bone, in my case my tendon “frayed”.

Rotator cuff tears can also occur from ‘wear and tear’ or through trauma to the shoulder joint.  This is an injury sustained commonly by athletes who make repetitive overhead or throwing motions like baseball pitchers, volleyball players, quarterbacks and swimmers, as well as those in professions requiring repeated overhead motions such as painters, orchestral conductors or drummers.  In an athletic injury repetitive stress and stretching of the rotator cuff occurs during the follow through phase of the throw or action, often due to weakness or imbalance in the strength of the muscles and supporting ligaments.

Frozen Shoulder:

Adhesive Capsulitis otherwise known as a Frozen Shoulder is an inflammation of the shoulder capsule and the surrounding connective tissue becomes inflamed and stiff, greatly restricting motion.  The shoulder capsule thickens, swells, and tightens due to bands of scar tissue that have formed inside the capsule.  This painful condition severely restricts shoulder movement and causes great frustration due to the slow recovery time.  Pain is usually constant, worse at night, and certain movements or bumps can cause sudden tremendous pain that can last several minutes.  The exact cause of the condition is unknown, but it can develop following an injury to the arm, as in my case.

Part Two: The next post will cover the treatment options for shoulder pain, including some very effective alternative treatments, including Gua Sha.  Stay tuned…

Common Causes of Wrist Pain:

Anatomically the hand is designed for mobility not stability.  The 27 small bones, muscles and ligaments of the hand enable precision movement and dexterity so we can perform various daily activities requiring grasp & precision coordination.  It’s no surprise that the wrist is subject to strain when required to support intense pressure or body weight, resulting in pain and discomfort in this vulnerable joint.

The four primary causes of wrist pain include:

Overuse: Too much repetitive movement or joint impact

Injury: A sudden fall, wrist fractures, strains & sprains

Aging or Disease: Arthritic changes in the joints, inflammation, diabetes etc.

Posture / Conditioning:  weak muscles, poor range of motion/  form or misalignment

With all the time we spend keyboarding on our computers complaints of wrist pain from Repetitive Strain Injury (RSI) have increased significantly over the last several years. We focus here on the common types overuse syndromes or RSI that cause wrist pain and how to treat them.

Overuse or Repetitive Strain Injury (RSI): This occurs when repetitive movements of the wrist are combined with physical stress such as impact or tension.  Common overuse syndromes affecting the wrist are Carpal Tunnel Syndrome and Tendonitis.

Carpal Tunnel Syndrome (CTS): CTS is caused by pressure to the median nerve that crosses the wrist joint through a narrow band of ligaments known as the carpel tunnel.  When the tunnel narrows or pressure placed on the tunnel and median nerve it can lead to pain, numbness, tingling, weakness, and eventually muscle damage in the hand and fingers.  Hand intensive occupations and hobbies have higher rates of CTS and include hairdressers, massage therapy, dental hygienists, artists, graphic designers and other computer intensive jobs.

Tendonitis: Tendonitis is caused by a series of small stresses that repeatedly aggravate the tendon.   Inflammation is a healing response to injury, so the tendons crossing the wrist become inflamed and painful.  Professional Athletes & musicians are susceptible to tendonitis due to rigorous practice and performance schedules.  Even an overly enthusiastic yoga practice with high frequency and repetition of sun salutations or arm balances can result in tendonitis!

What do you do about your wrist pain?

Not all wrist pain requires medical care. Some easy tips to keep in mind when nursing your wrists back to health:

- REST…REST…REST!  Continuing to do whatever has caused your overuse injury will only aggravate your wrists more.  To promote healing,

- Discontinue or modify the movement or activity that is the culprit.

- Ice, mild compression wraps and immobilizing wrist braces can help sprains and strains begin to heal by decreasing inflammation and stress on the tendons.

- Exercises that correct muscle imbalance & improve flexibility are useful once the pain has diminished.  Intermittent stretch breaks throughout the day such as our Computer Users Stretching Program can help thwart off or heal wrist pain.

- Reducing tension through muscle/body work, relaxation techniques, deep breathing as well as improving awareness of posture and holding patterns can help prevent repetitive strain injuries.

Whether you are dealing with wrist pain or another injury it is important to pay attention to pain -your body’s internal gage and warning signal.   With an Overuse Injury pushing through the pain or withholding the correct diagnosis or treatment can lead to a more severe injury, poor healing or long-term damage.  And remember always seek professional help if your pain continues or worsens.

When we envision what it means to take care of our body, we immediately think of eating a healthy diet and exercising regularly.   While these are essential for physical health —what about the health of our complex brain?  In the past, people mistakenly thought the brain was something we couldn’t influence. However, research has proven that the inherent flexibility of the brain means that we can create new neurons and lay down new pathways as the result of training and exercising it. Here are 7 easy tricks to help keep your brain power in tip-top condition!

1. “I Like To Move It! Move It!”

It’s no surprise that the number one way to keep your brain fit, is to keep your body fit. Exercise is great for your heart, weight and overall health, but it also increases oxygen to your brain, fires up the motor cortex, improves coordination & can make you smarter!  Exercises that involved all 4 limbs in multiple planes of movement will give you the most brain boosting benefit. Plus exercise affects the nervous system and sets off pleasure chemicals such as serotonin and dopamine that combat stress & help us feel relaxed and happier.  So get smart and get moving!

2. Fuel Up

When it comes to your diet there are no magic foods that will make you a genius overnight; however, certain foods do help the brain function better. Studies have shown that fish is great for your body and brain, due to the high quality of protein and wide variety of vitamins and minerals, especially fish rich in Omega 3 oils.  For a non-fish option take fish or flaxseed oil in liquid or capsule form.   These rich sources of fatty acids that are vital for your body & brains overall health, plus flaxseed oil has direct beneficial effect on brain chemistry, development, and functioning.  Vitamin B12 is a brain booster as well and is found in eggs, dairy, meat or vegan alternatives such as fermented foods –pickles, sauerkraut or miso.  Rule of thumb: Eat a variety of natural, healthy foods of a wide array of colors.

3. H20 is the way to go

One of the most important and often overlooked brain boosters is to stay hydrated.  This means drinking plenty of water throughout the day.  Other liquids such as milk, soda, coffee, juice or tea are not a substitute for pure water. Our brains depend on proper hydration to function optimally. Brain cells rely on chemistry & balance between water and various elements to function.  If that balance is disrupted your brain cells lose efficiency.  Water is a perfect conductor of electricity necessary for the brain neurons to fire.  This electrical potential of brain chemistry must be present for “thoughts” to take place.  No wonder a symptom of dehydration is mental confusion!  So for optimal brain function, drink a big glass of water every morning and several more throughout your day.  Keep brain fog at bay!

4. Tap into Your Inner Wisdom:

Meditation is a practice that is growing worldwide. If you meditate regularly, then you know firsthand that even a short meditation in the morning has the power to improve the way you experience your whole day. Not only will you feel more peaceful and relaxed, you’ll also be more alert, positive, and focused.  Meditation is also associated with increased attention and concentration. Mediation allows your subconscious brain the opportunity to create, solve problems, & tap into your intuition without the conscious ‘thinking’ brain being in command.  Meditation is about letting go.

5. Give the Play by Play

I always envied my brother who is a phenomenal storyteller. He can fashion an image with unbelievable detail and description.  Creating and retelling stories helps recall the important details and will also help you retain the information easier. Besides from being a great attribute storytelling can also be used to find common ground with others and is a great icebreaker. Another way to improve your storytelling and exercise your brain is to journal stories. The act of writing engages another sensory modality to cement the details and enhance recall.  Writing is also a great way to get the creative juices flowing through the brain.

6. Practice Makes Perfect

“If you don’t use it, you’ll lose it.” Have you noticed that if you use a calculator all the time your ability to do mental calculations slips?  Practicing simple math is one of the easiest tricks to keeping your brain sharp. Not only will practicing simple math keeps the neurons firing in the left hemisphere, it also reinforces problem solving, helps with higher-order thinking and even boosts your self confidence.  There are many popular brain challenging math games online or in printed form that will help keep your brain tuned up.

7. Say What?

Read something unique or bizarre!  This trick will not only help your brainpower but it will also increase your vocabulary. Learning 1 new word every 3 days will increase your vocabulary by 170-200 words a year. Reading an article, book, or even a sentence that is strange, puzzling or out of the ordinary from your everyday reading will increase your brain activity and expand your frame of mind.

There are many online resources for brain stimulating exercises, but here’s one to get you started: http://www.sharpbrains.com/teasers/

Mountain biking is a pleasure that is enjoyed by the true outdoor enthusiast, a person who appreciates the adventure and the thrill of wind rushing past their face, and sweat trickling down their forehead. Traditionally biking was a mildly tame sport until it got combined with vast terrain, unpredictable conditions, and bone-jarring twist and turns. Honda Freestyle athlete and Iron Horse downhill rider Ty Leary, explains the sensation of mountain biking as a feeling of being, “Free and alive… a test of self-limits and comfort.” But aside from being exhilarating, there are several other reasons to find yourself on a bike this summer!

Health Benefits

There are many health benefits associated with the beloved sport of biking. In a recent study developed by the Mayo Clinic, it was found that incorporating bicycling and other aerobic workouts into your exercise routine can help reduce the risk of osteoporosis, cancers, type-2 diabetes, high blood pressure, and high cholesterol. In another study, the British Medical Association discovered that biking just 20 miles a week can reduce the risk of coronary heart disease by 50%. Along with strengthening your heart, biking is also known for improving the body’s coordination, stamina, muscle tone, and reducing stress.  The healthy-living organization Care2 reports that even moderate or light bicycling stimulates the brain to produce endorphins, which boost your overall mood and serves to relax the body and mind.

Weight Management

It’s no surprise that your body eats up calories and sheds the pound while cycling. Although the amount of calories burned depends on your size, the time, and intensity of your ride. An average 150-lb person biking for one hour burns about 270 calories on a steady ride.  Mountain biking burns 576 calories and at a fast pace your ride will diminish about 720 calories. Biking helps boost your metabolic rate, which causes your body to burn calories long after your ride is complete. It also improves cardio-vascular fitness and strengthens the leg muscles improving muscle tone in your legs, thighs, rear, and hips. AdultBicycling states that, “If you cycle for 30 minutes every day you would burn 11 pounds of fat in one year!”

Go Green

With today’s rising concerns about the environment why not boost your health while reducing car emissions by biking to work, the store, or wherever you are going. Swapping 4 wheels for 2 not only helps reduce pollution, you also won’t feel the sting of rising gas prices.  Whether cycling in a city, the countryside or off road trails you’ll tune into your surrounding in a way you simply don’t in a car.  Hop on your bike to go to the store or just go explore and ride with peace of mind that you’re not harming mother earth.

Scenic Beauty

Disconnect from all of your electronic devices and get in tune with nature.  Adventuring to the outdoors for some cardio exercise release “feel-good” endorphins, reduces stress and depression while improving well-being.  Clear your head with deep cleansing breathes and focus on the beauty of your surroundings. Recreational bicycling can have a therapeutic effect on body and mind and spirit.  Whether taking a relaxing or heart pounding ride you can become immersed in the true beauty of nature. Some of the most scenic trials in America to bike are found in Colorado, Montana, Utah, West Virginia, and North Carolina. What a great excuse to take a vacation and explore a new area while getting some exercise and getting back to nature.

Buddy Up

Buddy up this summer, grab your best friend, your kids, a romantic interest, or a family member and hit the outdoors on two wheels. Having a workout buddy is a motivator, a great bonding experience and it’s also a great idea in case you ever are injured on a ride. Finding a local riding team or biking club is really simple since most gyms throughout the U.S. offer biking clubs or riding associations. It’s also an opportunity to meet some new acquaintances and lifelong friends.

Gear Up and Avoid Injury:

A couple things to keep in mind before you hit the road or rugged terrain –wrist injuries are common occurrences among cyclist especially mountain bikers. The advantage to biking is that it does not strain your lower body, however your body’s main shock absorption takes place throughout your arms, wrists, and hands so it’s very important to protect these vulnerable joints.  The therapeutic design of WAGs wedged gel pad helps to prevent jarring of the wrist joint.  Essential riding gear should also include a helmet!  And don’t forget its’ important to bring plenty of water to stay hydrated during your ride.   Now that we have covered five amazing benefits and safety precautions, what’s stopping you?—Get out and ride!

LifeCycle Video

Sources

Intro to PoleStar:

Our team wrapped up the month of May exhibiting at the Polestar Pilates Conference hosted in San Diego.   Brent Anderson PhD, PT, PCS, the founder of Polestar Pilates, is a leading authority in performing arts medicine and Pilates evolved techniques for rehabilitation.  He owns and operates Polestar Physical Therapy and Pilates in Miami, FL which serves as a model in the use of Pilates for rehabilitation.  For the past 20 years Polestar Pilates has trained more than 4000 professionals in 50 different countries and has licensed education centers around the globe.

Off we go to San Diego:

JPP founder and CEO, along with our Marketing Intern made the quick hop from the east coast to sunny southern California. We followed our two die-hard workers, Paula and Whitney (pictured below), along their journey and share here the highlights of the amazing World Polestar Pilates Conference “Building for Life.”

The main focus of this conference was, “to develop a balanced mind, body, and spirit through exercise, good hygiene, good nutrition, plenty of sunshine, fresh air, and a balance between work, play, and rest”(Anderson). With over 42 educators, 300 attendees, and 18 vendors representing the U.S. and other countries –you guessed it… the conference was a hit! Being a smaller, yet targeted conference it was personal and user-friendly as well as educationally stimulating and intriguing.

The Lectures:

Dr. Libby Weaver gave an exceptional lecture on ‘Nutritional Wisdom: The Fuel for Optimal Health’. She discussed how a considerable amount of diverse elements such as, calorie intake, stress hormones, sex hormones, the liver, thyroids, insulin, gut bacteria, alkalinity, and emotions affect the body.  An intriguing part of Dr. Weaver lecture revealed that, “humans store fat when they don’t feel safe, usually in areas of relationships, finances, and work. I don’t necessarily mean safe from burglary…many people overeat so they don’t have to truly feel or acknowledge the emotion behind their behavior” (Weaver). The lecture went on to explore emotions as a factor of weight gain and not being able to burn off that stubborn fat. If you are interested in learning more from Dr. Weaver check out her bestselling book titled Accidentally Overweight.

Other lectures featured at the conference were James Oschman, PhD, discussing his ground breaking research on healing energy and the scientific evidence behind energy medicine.  Carol Davis DPT, EDD, MS FAPTA, speaking about Epigenetics and Fascia-the new science of subtle energy and cellular function and Sherri Betz PT, GCS on Posturing for the Future -which focuses on special populations, osteoporosis, and geriatrics.

Educational Sessions:

The attendees were booked from early morning to dinner time with a diverse range of class options.  The day started with 6am meditation followed by movement classes from 7 to 9 then lectures and workshops throughout the day.  The diverse workshops covered all the Pilates Apparatus, Pilates Mat Work, sport specific Pilates, unwinding the spine, neuromuscular rehabilitation and much more!

Expo Hall Action:

As if the lectures and classes weren’t enough, there was more fun in the Expo Hall. Center stage demonstrations of the latest fitness equipment included Gyrontonics, Orbit, CoreAlign, MyoTool, Smart Spine Works, Power Plate and Marodyne Medical’s vibration plate. In addition there was a creative Polestar auction where the attendees could purchase items with Polestar Bucks (think Monopoly).

At the JPP booth we previewed our newest style in the WAGs line –the WAGs Flex glove.  Our all around, entry level model can be worn for Pilates, yoga, biking, weight lifting and more.  The Flex style targets those with less therapeutic needs or someone who simply wants to prevent the onset of wrist pain. WAGs Flex will be available on our website in approximately one month –so stay tuned.

Farewell:

The conference concluded with a fun, engaging Polestar Pilates party, where one could find, all the participants, vendors, and guests sporting white as they enjoyed themselves with their new friends and acquaintances.

For more information about the event or Polestar Pilates please visit: http://www.polestarpilates.com

Before you start with your trainer ask: “Is there anything I should worry about? … ”

First off, all clients should fill out some sort of health questionnaire and put you through a health  assessment.  Your trainer needs to know if there are any previous injuries to avoid future problems, especially with joints, like your knees and wrists, with weight-bearing exercises.

Your trainer should be asking you questions – you know they are listening and  will tailor your program for you.  If you tell your trainer that there are no health concerns, they should ask an additional follow up question related to your joints or muscles.  An example would be, “Any joint issues that may prevent you from doing anything?”  From there, your trainer should be able to adjust your program to fit your needs.

“What are your goals? … ”

Trainers should not assume your goal is to lose weight.  If your goal is to gain weight and build muscle, the focus of the workout shouldn’t be a cardio-kickboxing session. Goals also change over time and your trainer should be asking you – just as you ask yourself – what the next set of goals are once the initial goal is met.  Maybe you’ve lost the weight now the goal is to be fit, healthy and strong.  Or about building muscle and keeping it.  Make sure you are asking yourself and your trainer is asking you what the goals are for your sessions.

“How’s your diet? …”

Workouts and fitness are great, but inches and weight may not budge from a “pretty good” diet.  Your trainers should ask additional questions to understand “What is good?”. Your version of “good” may be hindering the progress of your workout, either by overeating, under-eating or just eating the wrong types of food for your goals.  Trainers – while not dietitians – should have a basic understanding of nutrition as it relates to wellness.  At the end of the day what you eat is integral to achieving your goals.

“Going forward, is there anything that you would change? …”

Good or bad?  Is there anything you would change?  Be vocal; trainers want to know if you had a great experience or the experience didn’t meet your expectations.  An excellent trainer will remove workouts or moves that you don’t feel comfortable with or if you don’t feel the exercise is beneficial for your goals.  Maybe you need more rest between sets in the beginning or when taking your workout to the next level. Speak up and let your personal trainer know how the sessions are going for you and your goals.

“What would you like to work on? …”

With five to ten minutes left in the session, your trainer should ask you if there is anything YOU would like to work on.  Your trainer should cover your wants and needs in the workout, but sometimes things are left out.  You gave your trainer undivided attention for 40minutes. The least a trainer can do is give you five to ten minutes of their time at the end of the session. Maybe you aren’t comfortable expressing what you’d like to work on at first, but think about your goals and why you hired the trainer. If you aren’t prepared to answer the question the first time, think about it (but not too hard) and come back with your answer at the next training session.

During any session, your trainer should focus on you and only you.  They should give you great customer service, understand what you want and what you need but most importantly: Putting the word ‘Personal’ in personal training.  Tell us about your personal training experience and what you would recommend when choosing a trainer – join the discussion on Facebook or Twitter, or simply by leaving a comment below.

Many people with MS report benefits from yoga, including increased flexibility and decreased spasticity, and decreased fatigue. Swimming in a cool (not more than 85 degrees) pool is excellent exercise and provides an aerobic workout without someone becoming overheated. A pool also allows people with weak muscles to exercise those muscles in a gravity-free environment and perform motions they would not be able to do on land. Some who have MS also report that they derive benefit from Pilates-type workouts for core strength and flexibility.

Weight gain is often a problem for people with limited mobility, and may require a combination of dietary modification and exercise. If fatigue limits your endurance, try several short sessions of exercise rather than one longer one. It’s better to do a little every day and build up your endurance, than one or two exhausting session per week.

Balance problems due to MS may result from a variety of impairments, including weakness, poor coordination, or loss of sensation. Exercises that strengthen the core muscles can sometime help with balance. Also, specific gait training with a physical therapist can be very useful. Exercise and therapy won’t stop progressive symptoms, but they can improve safety.

Yoga is an exercise modality that anyone with MS can do. It has been shown to improve mood, fatigue, and flexibility. The National MS Society has special yoga programs tailored for people with MS.

Muscles can become weak in persons with MS, not because the muscles themselves are affected, but because the muscles do not get enough electrical signals from the nerves. Weight training ( resistance training) has been shown to produce some improvements in muscle strength in some studies in people with MS.

If you would like to read more from the conversations with Dr. Giesser, follow the link to the transcribed session or visit Yoga Journal’s discussion on the topic. Living with chronic pain and chronic conditions is not easy and we hope that this information will help you or someone you love. If you have concerns about pain forming or notice pains during your normal workouts, consult your physician or health care provider to determine if it is a mild or serious condition. Using therapuetic tools, like Wrist Assured Gloves, can help keep you moving when you additional support or stability in your exercise of choice.

We’re winding down on the month celebrating the occupation and the spirit behind Wrist Assured Gloves – National Occupational Therapy month. WAGs creator and CEO, Paula, would love to answer your questions about occupational therapy, what to do with a great idea, questions about WAGs and more via Facebook and Twitter (hashtag #WAGsChat). The event is our first and we’d like to continue once a month!

Paula’s experiences as an OT and an entrepreneur are diverse, to say the least. She’s used her knowledge and background to solve problems she encountered professionally and personally, building a successful business along the way. Her areas of expertise as an OT include the following:

• Child Development
• Sensory Integration
• Learning Styles / Learning Disabilities
• Traumatic Brain Injury
• Low Vision & Visual Disorders
• Ergonomics / Work Station
• Adapting Environments

As a business woman in the yoga and Pilates accessory market, Paula is also be happy to answer questions about moving an idea from the starting stages to the market. Of course questions on WAGs are always welcomed! And if you’re still wondering “what the heck is an occupational therapist?”, read on from Flexible Fitness:

Occupational therapists work with people of all ages and in almost any environment you can think of including hospitals, homes, schools, outpatient centers, prisons, community centers and homeless shelters. They customize their treatments to fit the unique needs of each individual. They do this by looking at the person needing the treatment, their environment and the activities that the person needs to accomplish. Some examples of occupational therapy practices include providing adaptive equipment recommendations and a home exercise program for a person with arthritis who wants to continue gardening and cooking; providing strategies to a person with schizophrenia for managing their symptoms and an apartment; helping a student with attention deficit disorder find ways to tolerate sitting in a busy class room and concentrate during a test; and teaching the family of a person with a stroke how to help with self care and arm exercises.

Occupational therapy is used to help people of all ages live life to its fullest by helping them promote health, prevent — or live better with — injury, illness or disability.

If you or someone you know might benefit from Occupational Therapy services, consult with your doctor. For more information on Occupational Therapy, visit the American Occupational Therapy Association website at www.aota.org.