When the dog bites....

    I was driving home from work on Friday and just turned into my neighborhood when I saw a little white dog run across the street a few blocks ahead of me. As a devout dogaholic and previous owner of a doggie rescue, I immediately went on high alert. The dog looked lost as he randomly ran in the street.

    When I got closer, I saw an SUV along the side of the road looking toward the dog. I pulled up in front of the vehicle, hoping that the precious little dog was their pet. The SUV pulled up beside me. There was a young couple inside (about my age), and they asked me if that was my dog.

    "No," I answered, "Isn't it yours?" It wasn't. We all looked in the direction the dog had run and wistfully in the direction of our homes. I sighed and unbuckled my seat belt. "It's okay," I told them, "I'll help the little guy." They sure looked relieved and grateful as they drove off to start their weekend.

    The mailman just happened to pull up along the curb. He watched me get out of my car and asked, "Is that your dog?"  I answered, "No, but I'll see if I can help him, poor thing." The mailman looked relieved and continued on, happy to finish his route and start his weekend.

    I was on my own, just me and the sweet little dog. I sat down on the sidewalk, in spite of the fact that I was wearing my favorite white capri pants. I spoke to him, softly and quietly, to reassure him that I was here to help him get home so he could start his weekend. He slowly began walking toward me, and I continued to speak soft words of reassurance.

    All of a sudden an older woman (about my age) came across the yard and started calling the dog. It that instant that helpless little dog turned into Cujo. I'm not kidding. He started barking, snarling and running in a huge circle around me. Shocked at the sudden transformation, I asked the woman if he was her dog. "Yes," she replied, "And don't walk away from him; he might try to bite you."

    Well, that's a fine howdy do and thanks for your concern. Sheesh! I stood there, immobilized, while the woman ran around in circles, chasing her dog and trying to get him in the house. The situation went from being strange to absurd as the two of them ran around in circles in the hot sun. In the meantime, the circle was getting smaller. And tighter. And the psychotic little beast was getting closer.

    Finally, her daughter pulled up and opened her car door. The woman assured me that the dog would get in the car because he thought he was going to go for a ride. Geez, I thought my Italian Greyhounds were high maintenance. He ran up to the car and just before he jumped in, I sighed with relief and turned to walk away. My bad. At that moment, he saw his opening. He changed direction, lunged at me and bit me on the ankle. That's how I started my weekend.

    There are a lot of important lessons in this story. First of all, just because you think someone needs your help, they may not agree. Next, if you find yourself in a ridiculous situation, you may want to think twice before you turn your back on it. You never know who may be nipping at your heels. Another thing is that size doesn't matter. A nip where the Achille's tendon attaches can hurt. I guess we all have our Achille's heel, and my devout passion for dogs is one of mine, although I wouldn't have it any other way. Finally, and the most important point, is that I'm glad he's not my dog.

Giovanni and Chocolate Guido....they may be high maintenance, but they sure are sweet!

Be healthy!
Cheryl Ilov, PT, GCFP

Sugar Plum Tree

                                                         THE SUGAR PLUM TREE

    "Have you ever heard of the Sugar Plum Tree? 'Tis a marvel of great renown! It lies on the shore of the Lollipop Sea, in the harbor of Shut-Eye Town." This was my absolutely favorite nursery rhyme when I was a small child. I would beg my mother to read it to me over and over and over again. Of course, she did. She would hold up the book and show me the magnificent picture of my Sugar Plum Tree. Over and over and over again. My 2 older sisters would patiently listen to the story and dutifully look at the pictures. Over and over and over again.

     I  loved that story. And that tree was very real to me. One day, in my childhood wanderings around our yard, I found a seed from a sugar maple tree and decided to plant my own Sugar Plum Tree. Sugar maple tree, Sugar Plum Tree....it was a short leap from one to the other in the mind of a 4 year old. And, I was bored. My 2 older sisters were in school, and I had some extra time on my hands. So, I planted that little seed in our back yard. I announced what I did to the rest of the family that evening at dinner. They assured me that I would certainly have my own Sugar Plum Tree in due time. I kept a watchful eye on the exact spot for the next few days.

    Eventually, a small sapling appeared exactly where I had planted my seed. My efforts had paid off! There was great celebration in our house, because I finally had my very own Sugar Plum Tree! My father replanted the tree to the front of the house, where it would be easier for me to keep an eye on it. Every morning I would go outside and check on my tree. My Mom and Dad explained that the tree was too small and too young to bear fruit. It would take time. I understood that. I could be patient.

    Finally, the magic day came! One morning my mother and sisters woke me up, and told me that my Sugar Plum Tree had finally bloomed. I ran outside with them, and sure enough, every branch of my tree was covered with candy! It was a miracle, but one that I never doubted would happen, because I planted that seed and held on with child-like faith that my tree would grow.

    Of course, as I got older, I realized that my father had bought the sapling and planted it at the exact place where I had planted the seed. And, of course, it was my mother and sisters who trimmed the tree with candy for me. Was I disappointed to learn the truth? No. If anything else, it just renewed my conviction that miracles do happen, and you never know what will grow from one small seed.

    As a young adult, during one of my visits home, my mother asked me if I remembered "The Sugar Plum Tree". I opened my mouth and recited the entire poem word for word. My family just stared at me in shock. I was stunned.  I hadn't even thought of that poem for over 20 years, and yet I remembered every single word, never once faltering as I recited my beloved nursery rhyme. Once everyone had regained their composure, my mother finally said, "You mean, after all those times you made me read that to you, you actually had it memorized?"  I could see my 2 older sisters having similar thoughts; "After all those times we had to sit and listen to it...."

    Obviously, I didn't know I had that poem memorized until the I recited it at that exact moment. Had I consciously tried to remember it, the cognitive (thinking) part of my brain, and it's good buddy (my ego) would have gotten in my way. But, the part of my brain which stores emotional memories took care of my Sugar Plum Tree and allowed it to continue to grow and bear fruit through the years.

    A framed copy of the Sugar Plum Tree hangs in my office today. Every time I glance at it I am reminded that miracles do happen. All you have to do is plant a seed, have some faith, and watch what grows.

Be healthy!
Cheryl Ilov, PT, GCFP

The sounds of silence....

    Do you ever feel overwhelmed, exhausted, frustrated, unable to concentrate, anxious and/or upset for "no apparent reason"? The chances are your brain may just be overstimulated from the never ending onslaught of information it recieves from TV, radio, cell phones, computers, texts, work, traffic, family responsibilites and just plain life in general.

    Give yourself a true rest by turning off all of the electronic devices, and find a quiet place where you can be alone even just for a few minutes. I believe that sitting outdoors is the most restorative. Sit quietly for a few minutes and notice how your sit bones contact your sitting surface. Slowly  move your attention to your breathing....not to change it or "fix" it, or worry about if you are doing it the right way, but just be aware of it's rhythm, flow and quality. Now begin to layer in the sounds of the outdoors. Do you hear birds singing? Which direction are they coming from? Do you hear the wind in the trees? Are there children playing or dogs barking in the distance? As you slowly play with the quality of the sounds, the directions that the sounds are coming from, slowly shift your attention back to your breathing. Do you feel like your breathing has changed? Perhaps it is slower, deeper, fuller. Do you feel more comfortable on your sitting surface?

    Slowly bring yourself back to coming up to standing. Get ready to continue through the rest of your daily activities, and as you do so, notice how you feel. More relaxed? Thinking more clearly? More capable of solving problems?

   The constant stimulation into our nervous systems puts us into the or "fight or flight" response. This can be incredibly destructive to our physical and emotional well being. Just taking a few minutes each day can give your brain the break it needs to rejuvinate itself. You can try this simple exercise indoors as well. The key is to get comfortable, pay attention to yourself, and really learn to listen to and appreciate the sounds of silence.    

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
    

Play at work.....

    Last week I offered some suggestions on how to incorporate more exercise into your daily routine at home. Just a few minutes of exercise each and every day can have a huge positive impact on your overall strength, flexibility, health and well-being.

    However, incorporating more physical activity at work may be a bit more challenging depending on your work environment and job-related activities. And, unlike your home environment, you may not be the person in charge. So, what can you do?

    If you have a sedentary job, try doing isometric exercises while sitting at your desk. Abdominal contractions, gluts, quads and hamstring sets as well as ankle pumps can be very effective and easily done in a chair.

    Speaking of chairs, really slow down when you get up and down from your chair. Feel your weight shift over your legs and feet, gently contract your abs and gluts as you slowly straighten your legs and come to your full height. The simple act of getting up and down from a chair using this much focus and attention can improve your strength, balance and posture.

    Stretch your back, neck and shoulders often during the day, especially if you do a lot of computer work. Do a few mini-squats in the break room. Go for a 20 minute walk during your lunch break. Use your imagination, and consider recruiting a co-worker to support each other and come up with creative ideas.

    If you have a job that is active or physically demanding, the best thing you can do for yourself  is to be meticulous about using good body mechanics. Healthy ergonomics will not only prevent injuries, but will improve your posture, strength, flexibility and decrease aches, pains and fatigue at the end of a long day.

    If you are fortunate enough to work for a company that has a wellness program, take advantage of this terrific benefit. If not, perhaps you and your colleagues can request a series of "wellness inservices" from a variety of different health care specialists to give presentations on how to achieve fitness, health, balance and wellness. The possibilities are endless!


Be healthy!
Cheryl Ilov, PT, GCFP