Supported sitting....rest your spine.

    Do you sit a lot at work? Do you drive a lot? Do you find yourself experiencing back pain or discomfort when you sit? Most chairs at work, home, school, restaurants, etc., are not made to adequately support your spine in sitting. If you do sit for extended periods of time, your spine could use a rest. So, how do you do this? Try some of the following tips.

    1) Always have your  feet flat on the floor in front of you. Resting on your toes with your heels off of the floor or putting your feet behind your knees puts unnecessary stress and strain on your spine.

    2) Make sure that your knees are at a 90 degree angle to your hips. If your knees are above the level of your hips, it places your back in a flexed or rounded position. If your knees are below the angle of your hips, it places your back in a hyperextended or arched position. Both put strain on your spine and the muscles of your back.

    3) Support the curve of  your low back (lumbar spine) by using a towel roll. I love using towels rather than purchasing "lumbar rolls" for several reasons. First of all, towels are cheaper and you already have some in your home. Second, you can adjust the shape and size of the towel roll depending on your chair. Play with the size of the roll and start by placing it at the level of your waistline. Adjust it as necessary....you will immediately know when you have found the right spot.

    4) Take as many breaks as you can to stand, stretch and move around. While sitting pump your ankles, wiggle your fingers, stretch your arms and shoulders, turn your head side to side, stretch your torso.

    Remember to keep moving....it's important for your health!

Be healthy!
Cheryl Ilov PT, GCFP
    

Unlock your knees....effortless standing.

    Have you ever found yourself experiencing back pain, knee pain or foot pain in standing? Or that holding yourself upright even for short periods of time is exhausting? Here is a little experiment to help you find your way to effortless standing.

    Stand up, and notice how you are standing. Don't change anything, just pay attention to how you stand. Are your knees straight or bent? Is your weight on the front of your feet or the back? Do you stand more on one leg? Does your back feel tense and tight, or loose and flexible?

    Now slowly and gently bend your knees. Does that change the sensation of your low back? Are your feet more solid on the floor? Now straighten your knees and "lock" them. How does your back feel now? How do your feet feel on the floor? Slowly go back and forth from "soft knees" to straight knees.

    With your knees still "soft", gently shift your weight side to side. Notice a bouancy in your knees, and a willingness of your feet to accept the floor. How does your low back feel now? Stop. Walk around the room for a minute. Stop. Stand. Notice how you are standing now, and how this small experiment may have allowed big changes to take place in your ability to find your way to effortless standing.

    This is a snippet of a Feldenkrais Awareness Through Movement(R) lesson. You may want to consult with a Certified Feldenkrais Practitioner(R) or look for Awareness Through Movement(R) group classes in your area  to explore new ways of moving through life with ease and grace, decrease aches and pains, and improve your performance in all functional and recreational activities.

Be healthy!
Cheryl Ilov, PT, GCFP

Effortless posture......finding your spine.

    Good posture is effortless. No, this isn't a typo; it's the truth. And the key to effortless posture is to find a way to let your spine support you. Our spines are designed with natural curves that support us during all weight bearing activities. Unfortunately, sometimes our ideas about finding "good posture" causes us to try and change the natural curves of our spines. The result? Abnormal alignment, muscle imbalances, back and neck pain. 

    So, how can we find the natural curves of our spine? Try this simple movement exploration based on The Feldenkrais Method(R). It's important to move slowly, carefully, and with a spirit of interest and curiosity. Remember, in Feldenkrais(R) lessons, there is no right or wrong, good or bad; just opportunities to learn. 

     1). Sit on the edge of a firm chair with your feet flat on the floor. Bring your attention to your sit bones (located under each buttock and called the ischials). Notice how your sit bones contact the chair. Notice the shape of your spine......don't change it, fix it, or make a judgment about it. Simply take a moment to sense the shape of your spine from the base of your pelvis to the top of your head.

     2). Very, very slowly and gently begin to rock your pelvis forward and backward on the chair. You are moving from your pelvis, not your chest. Notice how you rock more forward on your sit bones, and then more backward on your sit bones. Do this several times, slowly, carefully, and with a sense of curiosity. Notice how the pressure of your sit bones change against your chair. Pause and rest.

     3). Once again begin rocking your pelvis forward and backward. Slowly. Gently. Notice how you get shorter on the front of yourself and longer on the back of yourself as you rock backward on your sit bones. Notice how that changes when you go forward on your sit bones. Several times, slowly, gently. Notice how you breathe as you do this. Pause and rest.

     4). Once again begin rocking your pelvis and notice when your sit bones pass through a spot where you feel like you can sit easily and comfortably. If you can sit without any effort your spine is supporting you. You have found effortless posture in sitting.

     5). Slowly come to standing, and notice what it feels like to be in a standing position. Notice the shape of your spine. Walk around and notice the carriage of your head, the movement of your shoulders and the movement of your pelvis as you walk. 

      This simple but powerful movement exploration can help you find a renewed sense of ease, grace, youthfulness and elegance in your posture as well as all of your functional and recreational activities. The Feldenkrais  Method(R)....making the impossible possible, the possible easy, and the easy elegant!

      

 Be healthy!
Cheryl Ilov, PT, GCFP        

Treat your feet to no more pain....

    A lot of us experience foot pain during our lifetime. It may start out as small twinges of discomfort that is easy to ignore. However, your aching feet can develop into much bigger foot problems as well as leg, hip and back as well as difficulty walking. However, with the proper attention, including exercises and stretches, you can keep your feet strong, healthy, flexible and pain free. Not only will your feet thank you, you will be able to continue to enjoy the activities that you love and keep you healthy. Here are a few ideas to get you started.

    Massage your feet. 
        Take the time to get familiar with the shape of your feet by massaging them on a regular basis. I suggest using a moisturizer or foot cream. Use a gentle but firm pressure, and give a little extra attention to the areas that are tender or sore. 

        You can also use a tennis ball. Stand, place your foot on the ball and firmly and gently press into it, concentrating on the ares of your foot that is tender or feels tight.

    Stretch your calves.
        Stand with both hands against a wall for support. Place on foot forward and the other one back. Bend the front knee, straighten the back knee and press the heel into the floor. Breathe and relax into the stretch. Hold for 10-15 seconds, then switch legs.

        Repeat the stretch starting with the first side again. This time, slightly bend the back knee as you stretch. The stretch will get deeper into the calf muscles, the Achilles tendon, and will gently mobilize the ankle joint.

    Strengthen the muscles in your feet.
        We have muscles in our feet that support proper foot mechanics in gait and support the the arches. Sit in a chair with your bare foot resting on a towel on the floor. Slowly contract your toes down into the floor and toward your heel to "walk" the towel in toward you. Work one foot at a time. 

     "Play the piano" with your toes. Sit in a chair with your feet on the floor and work one foot at a time. Lift all off your toes off of the floor. Slowly and meticulously lower one toe to the floor at a time, starting with your pinkie toe and working your way to your big toe. This takes some practice, but you will feel the muscles in your feet getting stronger and more flexible.

    These 3 tips will help you decrease foot pain and keep your feet healthy. There are also many foot products on the market such as rollers, reflexology balls, yoga toes five toe socks and shoes. 

    However, these are not appropriate for individuals with diabetes, impaired circulation, neuropathy or decreased sensation in your feet. Be sure to consult with your health care provider for more guidance on foot care.

    Be healthy! 
Cheryl Ilov, PT, GCFP            

Neuro-WHAT???

    In my last post I introduced the principle of neuroplasticity as it appeared in an article in the Denver Post. The article reported a relationship between dancing and a decreased risk of dementia based on the principle of neuroplasticity.

    So, what is neuroplasticity and what does it mean to us? How can we apply it to our everyday lives? Neuroplasticity can actually help improve our mental capacity and physical ability. Neuroplasticity refers to the flexibility of our nervous system to learn new things and allow for change through out our entire lifetime. Our nervous system (which includes our brain) stays healthiest when it is constantly active. Our brains are continuing to make new connections based on our experiences. The term "use it or lose it" certainly applies!

    This may sound like a "no brainer" (please excuse the pun). However, it has only been fairly recent in the field of neuroscience have we discovered that neuroplasticity continues through our lifetime; previous belief had been that it stops at about age 14.

    Okay, so what is the practical application? How can we use this to help our brain stay active and healthy? Introducing new experiences in our lives can be as simple as taking a different route home from work, or going to a different grocery store. All of a sudden, a mundane activity becomes a little more interesting, awakens your awareness, and stimulates brain activity. To take it a few steps further, try a new physical activity that requires engaging your mind, such as dance, Pilates, yoga, tai chi or other martial art. Try new creative activities such as knitting, needlepoint or crochet. Study music, a foreign language, art or poetry. Varying your life's experiences from the very simple to the more complex will help you keep your brain healthy and functioning at a high level.

To review the article from the Denver Post click on http://www.denverpost.com/fitness/ci_17759916

Be healthy!

Cheryl Ilov, PT, GCFP

Dance into health, for your body and your brain!

    I recently read a fascinating article citing the health benefits of dance, which included socialization and improved physical function. As a physical therapist and a classical dancer, that didn't surprise me. The authors also reported that dance-based therapy can improve balance and gait among older adults. Again, no big surprise. However, the most amazing and fascinating correlation between dance and health was the strong link to a decrease in the development of dementia among people who danced. Wow!

    According to the article, a study funded by the National Institute of Aging and published in the New England Journal of Medicine showed a significant reduction of dementia in older adults, up to an impressive 76%! Although other physical activities such as golf, tennis, swimming, bicycling, walking and doing housework were studied, dance was the only activity that had such a strong impact on the decreased risk of dementia.

    The researchers hypothesized that the scientific principle of neuroplasticity was responsible for the relationship between dancing and the decreased risk of dementia. Neuroplasticity simply means that our nervous system is always capable of changing, learning new things, making new neural connections and even growing new neurons during the entire course of our lifetime. The combined effects of socialization, learning new dance steps, challenging balance, coordination and proprioception while also listening to music stimulates the brain and awakens the nervous system.
   
    As a dancer, I found the article fascinating and the results compelling. However, as a physical therapist, I firmly believe that any form of physical activity is not only beneficial to our physical health, but also has a positive effect on our mental, emotional and psychological well being, including our cognitive function. On the other hand, it might be time to sign up for that dance class you've always wanted to try. It's never too late, you're never too old, and you may be surprised how good it feels. 

    Do it not only for the health of your body and your brain, but for the love of dance as well! 

Be healthy!    
Cheryl Ilov, PT, GCFP

From crunch to dead bug......

    Let's combine the exercises from my 2 previous posts. Many core exercises (as are done in Pilates) start from a position called the "dead bug". Although beginners frequently struggle with this position, we already have a strong foundation on how to properly activate your core muscles and to isolate your transverse abdominus. (Please refer to my previous posts if you are new to my site, or you may want to to review them for a a quick refresher if you already have been following along).

    Lie on your back with your knees bent and your feet flat on the floor. Breathe in. As you breathe out, pull the lower abs firmly up and into the front of your spine. Breathe in, keeping the deep contraction of the lower abs. The next time you breathe out, slowly lift one leg off of the floor with the knee bent, to a 90/90 position. That is, the knee is directly over the hip joint and the lower leg is parallel to the floor. Breathe in, keeping the abs pulled in. As you breathe out, slowly lift the other leg to the 90/90 position as well. Do not rock the pelvis in any direction as you carefully lift each leg. Breathe in as you raise both arms toward the ceiling. As you breathe out, press the arms down to the floor as you lift your head up to look between your knees. Breathe in as you hold the position, breathe out as you slowly lower yourself down.

    A few important points to remember: Use your eyes to help you lift your head off of the floor. Always exhale with the movement to help you deeply contract your abs. Move with concentration, control, and use the breathing to help you. (Again, these are 3 of the 6 basic principles of Pilates). Stop this exercise if it causes pain or discomfort. You may want to consult with a licensed physical therapist or qualified Pilates instructor for assistance.

This concludes my series on core strength. Thank you for joining me, and I wish you all the best in developing your "girdle of strength"!

Cheryl Ilov, PT, GCFP