Licorice, lollipops,chocolate and health fairs....

    I attended a health and wellness expo last week to promote my business and share the methods I use to help people move better, feel better and get out of pain. I don't participate in many events, but when I do, I always place a lovely basket of high quality dark chocolate at the edge of my table. 

    Just the thought of chocolate brings a smile to my face. And the smell! Is there anything more comforting than the smell of rich, dark chocolate wafting over you? Especially when you're feeling stressed or anxious. As much as I enjoy getting out in front of the public, these big health expos make me incredibly nervous. I'm always afraid of feeling inept, or out of place.

    As I organized my table, I set out my basket of chocolate. The heavenly aroma combined with the pretty wrappings began to work it's magic. A few more deep breaths and I was home free. The other exhibitors were filling the room. One of them walked past me, so I gave her a bright smile and greeted her with a chipper, "Good morning!" She looked derisively at my table, sneered, and said, "Candy.....at a health fair! That hardly seems appropriate." 

    Sheesh! I wanted to educate her on the many benefits of dark chocolate, but she didn't seem interested in friendly conversation. She breezed past me to set up her table, which was across from me. To make matters worse, the nice young lady next to me was pulling out fresh produce and setting it out just a hair's breath away from my chocolate. 

    My nerves started to kick back into overdrive, and the familiar feeling that I didn't belong there threatened to take over. To pass the time and to avoid the condescending looks from my neighbor, I walked the floor to introduce myself to the other exhibitors. After all, if I was going down, I might as well go out in style.  

    I saw all kinds of people representing all kinds of businesses. I also saw bags of chocolate, bowls of licorice, and even a basket of gourmet lollipops. Yes, all at a health fair! Apparently I wasn't the only one who felt it was okay to bring a few treats to the table, so to speak. Maybe I wasn't out of place, and maybe I did belong there. My confidence started to return, along with my sense of humor and my incomparable stubbornness. I was ready for action. 

    It was a terrific event. I ran out of chocolate before the day was over. The gourmet lollipops were gone within a few hours, and so was the licorice. My next door neighbor never did run out of kale. And the lady across from me never ran out of opportunities to scowl as people walked past her with their licorice, lollipops and chocolate. I felt bad for her, because she didn't seem to be having much fun, and she didn't seem particularly happy. A small piece of chocolate might boost her spirits a bit. 

    Remember, everything in moderation. Including chocolate. And kale. It's good for your health!  

                                                                                                         

Be healthy!
Cheryl Ilov, PT, GCFP

Adding the minutes on the hands of time....

    Changing the clocks twice a year seems like a huge waste of time, so to speak. It doesn't matter if we fall back or spring forward, I always feel like I've lost an hour. Even worse, I can't find it anywhere, no matter how hard I look.

    Time is a funny thing anyway; it seems to slip away when you're not looking. Add that pesky one hour time change and it's amazing how it gets away from us. It disrupts our schedule and our circadian rhythm. On the other hand, if one hour can mess us up, doesn't it make sense that one hour can work to our advantage?

    A lot of my clients tell me that they are simply too busy to exercise. Between work, family and other obligations, they just don't have the time. I know, and I understand. However, I explain that just a few minutes of exercise a day quickly adds up and can have a huge positive cumulative effect on their basic fitness goals. Certainly they can manage that.

    They usually look at me as if they don't believe me. After all, conventional wisdom tells them that they should go to the gym five days a week or at least get down on the floor and do an hour of tedious exercises to get into some sort of shape. But, small changes have a huge impact. And, they are easier to implement and result in longer lasting healthy habits. 

    If you exercise just ten minutes a day, six days a week, you'll log in an hour a week to get started on a path to fitness and better health. It might not seem like much at first, but it's a start. If you already have an exercise routine, try adding an additional ten minutes of light weights, core strengthening, stretching or balance training. You'll be amazed at how much better you feel, and that is a powerful motivator to keep going. It's worth a try. After all, the time is going to pass anyway. Why not make good use of it?

Be healthy!
Cheryl Ilov, PT, GCFP

Don't fear the reformer....

    It's funny to see the reaction from most people the first time they see a Pilates reformer. A common response is, "It looks like a rack. Or a torture device." Until they try it. And, they fall in love with it.

    The truth is that the Pilates reformer is a very safe and comfortable tool (when used correctly) to help people of all ages and all levels of function stretch and strengthen their entire body. Even people who have chronic pain, injuries, balance problems, postural deformities and neurological conditions can safely and effectively strengthen their core, lengthen their spine, improve their posture and learn how to move without pain.
    
    My clients who are injured, deconditioned (out of shape) or have chronic pain are amazed at how good they feel, not only while doing Pilates, but long after they finish their workout. They are also surprised and delighted to notice that their stomachs are flatter, their clothes fit better, and they have more strength, energy and endurance than they ever thought possible.

    My clients who are already fit and active are surprised to discover how challenging it is to do exercises slowly, carefully and on light resistance. Many of them are shocked when their muscles begin to fasciculate, which is just a fancy word for tremble and shake. I have a rule in my office; when my clients shake, I get chocolate. They don't seem to understand the rationale behind it, but it works for me.

    The point is, don't fear the reformer. With the right guidance, the reformer is your friend, and it can help you achieve a level of fitness that you never thought possible. And don't worry if you fasciculate. It just means that your nervous system is busy recruiting more muscle fibers. And it also means that I get more chocolate.

Be healthy!
Cheryl Ilov, PT, GCFP

Everything in moderation.....

    We all know that sitting and standing for prolonged periods of time is not good for our health. For my clients who have a desk job, I encourage them not to sit still; fidgeting and squirming is good for us. You know, the kind of behaviour that used to get us in trouble when we were kids. I also suggest that they sit on an exercise ball intermittently during they, as well as get up and move as often as possible. For my clients that have a job which requires prolonged standing, I have several tricks to relieve stress on their back, legs, hips and feet.

   It's important to keep moving during the day, including at work. But I was amused to learn that some businesses are introducing office furniture that allow employees to enjoy a new concept called "active work stations."  These work stations allow employees to stand, walk, cycle, or sit on an exercise ball while they are at work. All day long. I am a huge fan of all of these activities, but to engage in them for hours on end sounds ridiculous to me.

    What sounds like a good idea in theory can be a disaster in reality. Not only are you risking injuries from repetitive movements, I believe you are risking job performance as well. After all, would you want your pilot to be pedaling a stationary bike while they fly your plane? Or your surgeon walking on a treadmill in the operating room? Our attention is best served when we focus on the task at hand, regardless of what it is.

    If you sit at a desk all day long, standing or walking on a treadmill at your desk sounds heavenly. Until you try it for a few hours. If you stand at work all day, you would probably give your eyeteeth for a chance to sit down at work. Until your butt gets numb. Too much of any one thing is exactly that: too much.

    It's also important to have clear boundaries between work, recreation, rest, exercise and play. However, you can still find a way to move through your work day to relieve stress, stay alert, maintain your focus, and still keep yourself healthy, happy and active. I just think it can be done in a more sensible and effective way.

Be healthy!
Cheryl Ilov, PT, GCFP    

Louie and his special shoes....

    Several weeks ago I was touched by the story of a young policeman in NYC and his act of kindness and compassion when he bought a pair of shoes for a barefoot homeless man on a freezing cold night. It triggered a memory for me that I just had to share.

    I was in my early 20's, and working at a local hospital in ICU. One of my patients was an elderly gentleman who had been on a ventilator during his entire stay in ICU. He really touched my heart, mostly because he never had any visitors. No one. No family, no friends, no pastor, no neighbors. Nobody. His only human contact came from the hospital staff that took care of him.

   He was unable to speak because of the ventilator and his trach tube, but the day came when he was finally weaned off of the ventilator and I was able to cap his trach. I encouraged him to talk to me, anxious to hear what he would say after being unable to communicate for so long. He surprised me. He said, "I have no shoes!"

    He continued, "What am I going to do? I don't even have any shoes!" I tried to reassure him that he didn't have to worry about shoes right now. But he couldn't stop worrying. Which got me worrying, and really upset.

    I worried about Louie and his shoeless state. But what could I possibly do about it?  I had a sudden inspiration. I went back to my department, told my colleagues about Louie's first words, and said, "Let's get him some shoes!"

    Dollar bills started piling up on the table. Two of my colleagues ran upstairs to measure Louie's feet. Heaven only knows what he thought about that!  Our secretaries took the money, the measurements and left the building. An hour later they returned with a brand new pair of tennis shoes. There was even enough money left over for a few pair of socks.

    As a group, we all trooped up to ICU to give Louie his shoes. When he opened the box, his eyes filled with tears as he stared at his shoes. I asked him if he wanted to try them on, but he declined, and held his shoes to his chest as he thanked us for the gift.

    Our story (and Louie's) spread through the hospital like wildfire. The PR department was contacted. Eveyone was deeply touched by our act of kindness and compassion for this man who was alone and destitute.

    I got a call a few days later from the head of the PR department. He thanked me and my colleagues for what we did for Louie. However, he informed me, we didn't need to buy Louie shoes. Louie had enough money to but our entire department new shoes.

    Apparently Louie owned a large ranch about five hours outside of Denver. He and his wife were quite wealthy and had a huge family. His sons worked the ranch, it was their busy season, and that's why no one had come to visit him. Oooops! We took a lot of good natured teasing about buying such a wealthy man tennis shoes, but we took it in stride, so to speak.

    I still had a special place in my heart for Louie, and I often visited him after he was transferred to the general floor. His shoes were always on the bedside table, on the window sill, and even in the bed next to him. Obviously, those shoes meant a lot to him, and they sure did mean a lot to me and my colleagues. Our PR director said that we didn't need to buy Louie shoes. I disagree; I think we did. What do you think?

   
Be healthy!
Cheryl Ilov, PT, GCFP

From low back pain to no back pain....

    It amazes me how many people suffer from low back pain when they simply do not have to. By using a combination of gentle therapeutic exercise, core strengthening, postural awareness and movement exploration you can transition from low back pain to no back pain. It's actually easier than you may think.

    First, let's address sitting. Most of us sit for long periods at a time, and I have never met a chair that is comfortable and provides proper support for anyone, let alone everyone. And don't even get me started on airplane seats. You can't change the chair, but you can make a few easy adjustments to support yourself and reduce unnecessary strain on your back by following these easy steps:

      1). Make sure your spine is properly supported by using a small towel roll behind your lumbar spine.
      2). Make sure your feet are always flat on the floor. I know, sometimes we like to tuck our feet under our chair, but it's not good for your back.
      3). Most of all, get up and move as often as possible.

    Next, it's important to pay attention to how you stand, especially if you have to stand for prolonged periods of time. Notice if your knees are locked and stiff, and how your back feels. Now relax and slightly bend your knees, and notice how your back feels. Key points:

       1). Keep your knees relaxed and slightly bent when standing. This reduces excess stress on your lumbar spine.
       2). Whenever possible, place one foot on a small step to decrease the pressure on your back. You can use a small step stool, a phone book or a small trash can on it's side. Switch your feet often.
       3). With your knees relaxed, slowly sway and shift your weight side to side. This helps decrease stress and strain on your low back, distributes your weight more evenly, and it feels good. As an added bonus it makes people wonder what you're up to.

    Now, find your core muscles. No, I don't mean by doing sit ups. Sit ups and crunches are often done incorrectly, resulting in stress and strain on your neck and spine with ab-solutely no benefit to your abdominals. Try this easy exercise to activate your abdominals, specifically your transverse abdominus, the muscle responsible for stabilizing your low back.

      1). Sit on the edge of a chair with your feet flat on the floor. Bring your attention to your lower abs. Breathe in, and as you breathe out gently but firmly pull your lower abdominals in toward your spine. Yes, it really is that easy, but I highly recommend that you get some professional help with that one.

    Finally, really pay attention to how you move. Slow yourself down and notice how you move in and out of the car; up and down stairs; picking up objects; unloading groceries, etc. You may find that you are actually aggravating you back with certain movement patterns. Changing these movement patterns can cause a huge relief for your back.

    The most important point is that you are not at the mercy of low back pain. Rather, you have the power to help yourself and heal your own back. Even if you have been given a strange and scary name for the cause of your low back pain (a diagnosis), you can still go from low back pain to no back pain. And now you know that it's actually much easier than you previously thought.

Be healthy!
Cheryl Ilov, PT, GCFP

Brown bag, lunch time, and April Fool's.

    When I was growing up, I never ate lunch in the school cafeteria. The first time I did eat in a school cafeteria was on my first day of college. It was pretty awful, and I had an even greater appreciation for the brown bag lunches that my Mom packed for me and my sisters every single morning.

    In elementary school we walked home for lunch every day. But once we entered junior high, my sisters and I brought our lunch from home. Our mother would pack a sandwich, piece of fruit and a cookie and put them in the classic brown bag. Sometimes she would put a hard boiled egg, left-over chicken, or anything else that was handy. Lunch was always predictable and reliable.

    However, one day each year, our mother took a few liberties with our lunches. She had a great sense of humor, and loved a good joke. Every April Fool's Day, the joke was on us. And in our lunch bags. Peanut butter sandwiches were laced with rubber bands. Two pieces of bread would hold a hand written note that said "April Fool!" On one occasion the note read, "This is not a piece of jumbo." (Western Pennsylvania slang for bologna). One time the sandwich was a picture of a slice of jumbo. If there was an egg, we weren't sure if it was hard boiled or raw, until we cracked the shell.

    She did it every year. Every year we knew she would do it, although a few times we did forget about her favorite holiday. At least, until we opened our lunch bags. Oh, yes, it's April Fool's Day. I can imagine her at home, watching the clock so she knew which child was in lunch period, opening her special brown bag. As much as she loved her little joke, she would never let us go hungry. She always had an extra lunch for us sent with one of our friends. So, by the time we were in high school, our friends knew about Mom's joke, and eagerly anticipated April Fool's Day to see what she came up with this time.

    So, on this April Fool's Day, I celebrate my mother and her sense of humor. I raise a slice of bread slathered with peanut butter and laced with rubber bands to my mother's memory. And to further honor her, I share with you the lessons I learned from her and those lunches. First of all, it's important to have a sense of humor. It's good for your health. It's important to laugh often, and laugh hard. A good belly laugh is good for your spirit and has the added benefit of working your abs without doing crunches. It's important to go along with a joke, even if you already know it's coming, and you are on the receiving end. It's even better to share the joke with friends. It teaches you not to take yourself too seriously.

    One last thing....always have a back up plan, just in case your brown bag is full of rubber bands, raw eggs and April Fool's. It's good to be prepared for the unexpected.


Be healthy!
Cheryl Ilov, PT, GCFP

Mid-March Resolutions.

    I drove past the local health club a few days ago and noticed their sign boldly advertising, "Resolutions? Join today!" That was strange, considering it is already mid-March. Maybe it was a mistake. A few days later, I noticed the sign had changed. It now proclaimed, "A New You in 2012!" Okay, so maybe it wasn't a mistake.

    But, it's the middle of March. It's St. Patrick's Day. The New Year's resolutions have long been forgotten. The weather is getting warmer, the days are getting longer, and people are coming out of their winter hibernation with the promise of spring. Everyone is dusting off their bicycles, pulling out their golf clubs, signing up for runs, pouring into the local parks, and dreaming about picnics and cookouts. Why in the world would anyone chose joining a stuffy old gym over the seduction of a beautiful spring day and outdoor activities? It seemed like an odd marketing and advertising strategy to me.

    Then I started thinking about it. Why do we set our New Year's resolutions on January 1st, anyway? Is it just because it's the beginning of a new calendar year? Or maybe it's because some of us are feeling  guilty about over indulging during the holidays. So, we set lofty goals that sound pretty good during the mad rush of the holidays, only to face the harsh reality of squeezing into spandex, braving the cold harsh weather and short dark days to get to the gym. As an extra bonus, we will be surrounded by those folks who kept their New Year's resolutions from the previous year. Yikes!

    It's a recipe for disaster, and almost a set up for failure. No wonder why we throw in the towel after a few weeks. But, I have another idea. Wouldn't it make more sense to hunker down, snuggle in, and slowly recover from the holidays and enjoy the long winter nights? Rather than setting unrealistic goals for ourselves, maybe we could take some time to nurture ourselves, and carefully plan moderate changes over the next three months. We can begin to implement these changes at a reasonable pace. Then, when spring arrives and the days start getting longer and warmer, we can address our resolutions with a renewed energy and enthusiasm. And, increase our chances of success.

    So much for my skepticism about the wisdom of the health club and their marketing strategy. This health club may be on to something. They certainly got my attention. The problem is, St. Patrick's Day Resolutions doesn't have the zip that New Year's Resolutions does. March Madness is already taken. April Fool's hardly seems appropriate. The truth is, it doesn't matter when you begin, as long as you start moving in the right direction. Remember, if it's physical, it's therapy!


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

Unlock your jaw....

    A lot of people experience neck pain, jaw pain, tooth pain, headaches and TMJ dysfunction. The pain can become debilitating and incapacitating, resulting in a diminished quality of life. However, the cause may be as simple as holding excess tension in your face and jaw, and can be easily corrected. How? Try this simple but highly effective movement exploration based on The Feldenkrais Method(R).

    1) Lie on the floor on your back with your knees bent or your legs straight, whichever is more comfortable. In the spirit of making yourself comfortable, you may need to support your head with a folded towel. Don't use a pillow, it is too soft to provide your nervous system with the appropriate feedback (proprioception). Bring your attention to your face, neck and jaw. Does your neck feel tight? Does your mouth and the muscles of your face feel tense? Are your teeth touching?  Don't try to change or "fix" anything, and don't place any judgement on what you are sensing. Just be aware.

    2) Slowly begin to open and close your mouth. Don't open all the way; just make the movement small, smooth, soft and easy. Do not bring your teeth together as you close. Get comfortable with the sensation of your mouth being closed without having your teeth together. Take a brief rest. Continue the gentle movement of opening and closing your mouth in a smooth, continuous, rhythmical way. Stop and rest.

   3) Slightly  open your mouth and gently take your lower jaw a little to the left. Again, slowly and rhythmically  open and close your mouth without allowing your teeth to come together. Pay attention to the joint of your jaw, which is located just in front of the opening of your ear. How can you make this simple little movement more smooth and easy? If you hear a clicking of your jaw, or you experience and pain or discomfort, make smaller and smaller movements until you find a range of movement that is comfortable for you.  Stop and rest.

   4)  Again, open your mouth slightly, take your lower jaw a little to the right and continue the gentle opening and closing of your mouth in a comfortable range of movement. You may want to take a moment to compare the 2 sides of your jaw and how they move. Do they move differently? Again, not to judge, but just to pay attention. Stop and rest.

    5) One last time, return to just opening and closing your jaw as you did at the beginning of this movement exploration. How does it feel now? How is it different than when you first began? Stop. Bring your attention to your face, neck and jaw. How does your neck feel now? What about your mouth and the tension in your face? Are your teeth touching?  Stop.

    Often times our aches and pains are a result of simply holding excess tension in our muscles and joints. After a period of time, these faulty movement patterns can result in excruciating pain, joint dysfunction and joint destruction. This simple movement exploration will help you unlock your jaw, relax your neck and shoulders, and can be done anytime you're feeling stressed. It can also help you fall asleep more easily if you have occasional insomnia. Discover The Feldenkrais Method(R) and learn how to decrease aches and pains, improve the quality of your movement and the quality of your life!

Be healthy!
Cheryl Ilov, PT, GCFP

Support yourself for better sleep and a healthy spine.

   
    A lot of people complain about waking up with pain that they didn't have when they went to bed, saying that "they slept wrong". As someone who truly appreciates the value of a good night's sleep, I don't believe that there is a "wrong" way to sleep. However, there are ways that you can support your spine in a neutral position by using pillows at night to decrease the incidence of waking up with musculoskeletal pain that you didn't have when you went to bed. Here are a few suggestions:

    1) If you sleep on your back.

        Use a pillow under your knees to support your low back in a neutral position. Play with different sizes until you find the one that is the most comfortable for you. Be sure that the pillow you use under your head is the correct size to support your head in a comfortable position.

    2) If you sleep on your side.

        Place a large pillow between your knees. This eliminates the strain on your low back and hips by putting your lumbar spine (low back) and pelvis in a neutral position. You may want to support your legs all the way to your ankles. Put another pillow in front of your chest and let your arm rest on top of it. This takes stress off of your shoulders and puts your cervical spine (neck) in a neutral position. Again, make sure that the pillow for your head is properly supporting you in a comfortable position.

    3) If you sleep on your stomach.

         Body pillows are great for stomach sleepers. Place the pillow in front of you so you can position yourself over the pillow as if you were lying completely on your front. You have the sense of being on your stomach, but your spine is being supported in a more neutral position. This eliminates the strain and pressure to your low back caused by excessive extension as well as neck strain from lying on your stomach for prolonged periods of time.

            I recommend using traditional pillows that you already have in your home. You can spend a lot of money on special therapeutic pillows and be disappointed in the results. You already have pillows in your home, so put them to good use and save your money.

          Don't worry if you position your pillows and wake up to find them on the floor or thrown across the room. It takes a while to get used to the pillows, and we all move around and re-position ourselves a lot during the night. Your body will become accustomed to the pillows and you will subconsciously readjust them in your sleep as you move.

Wishing you good nights, good sleep, and good health!
Cheryl Ilov, PT, GCFP

Balance, perturbations, and neuroplasticity....

    A lot of people are concerned about losing their balance and have a fear of falling. So, what can we do to  improve our balance? Let's start with some basic exercises in standing.

    1) Single leg standing:

       Stand in front of a counter top or other stable surface. Gently place your hands on the counter top for safety. Lift one foot off of the floor so you are standing on one leg. Don't rest the lifted leg on the standing leg, just let hang relaxed in the air. You can lift your hands off of the counter, but it's there if you need it to steady yourself. See if you can balance on one leg for 30-60 seconds.You may feel your ankle or hip wobble a bit, but that's fine....you are actually training the nerve endings (proprioceptors) in your feet, ankles, knees and hips how to adjust to maintain your balance. Don't look down at the floor; instead, keep your head up and look staight ahead.  Hold for 30-60 seconds. Stop. Repeat on the other leg.

    2) Progressing single leg standing:
    
         Once you are able to maintain your balance on one leg for a duration of 30-60 seconds and it feels easy, place a small pillow under your standing foot. This adds a "perturbation" into the challenge of balance, because now your standing surface is less stable. As a result, the nerve endings have to work harder to adjust to the changing environment (neuroplasticity). Hold for 30-60 seconds. Stop. Repeat on the other leg. Once this is easy, add another pillow under the standing (supporting) leg. This further decreases the stability of your standing surfaces and gives more information to your nervous system about balance.

    3) Adding more perturbations:

        If you choose to further challenge your balance, you will need a partner. Stand with both feet on the floor and have your partner gently push you. Be nice to each other! The purpose is not to knock each other over, but to gently perturb your partner's standing balance. Try pushing from different angles and directions. This gives your partner different messages into their nervous system for the purpose further challenging and fine tuning their sense of balance.

    If you currently have balance issues, a neurological condition, a history of falls or osteoporosis, don't attempt these exercises. Consult with a licensed physical therapist or Certified Feldenkrais(R) Practitioner for assistance.  

    Here is Giovanni practicing his balance, perturbations and neuroplasticity while his buddy Bruno offers encouragement. Giovanni was unable to stand or walk after being diagnosed with a neurological disorder. After 6 weeks of balance training, Giovanni was standing, walking, running and even jumping on the bed, much to his delight!

Be healthy!

From fear of falling to fearless falling.

    Most of us are afraid of falling, especially as we get older. Why is that? Of course, we don't want to get hurt, and many of us either know someone or have heard of someone falling and experiencing long term injuries. But it doesn't have to be that way.

    As babies and small children, we lived, played and crawled on the floor. As we grew, we continued to frequently get down on the floor. The occasional spills we experienced were no big deal, and we would bounce back up and be off on our next adventure. But as adults, we keep ourselves upright. We stand, walk, sit in chairs and lose our intimate relationship with the ground. As a result, we develop a fear and distrust of the ground, of our ability to fall safely (yes, there is such a thing) and gracefully get back up.

    My last hiking trip to the mountains included maneuvering through glacier fields. It was a challenge going up, and in the back of my mind I was a little concerned about the trip down, knowing that it would be a slippery descent. I, myself, have never been a huge fan of falling and used to avoid it at all costs. Oh, well. I was already pretty far up the trail, so I knew I would have to figure a way to get down.

    It was interesting to observe some of the other hikers and the strategies that they were choosing to get down the mountain. One group of teenagers took a running start and then slid down the glaciers as if they were skiing on their sneakers. An interesting technique, considering the huge rocks, large trees, sharp drops into the canyon as well as the fact that most of them were carrying large, pointed sticks for balance. I envisioned a few trips to the ER.

    One woman chose to walk behind her husband, holding onto his waist for support. She was bent forward with her center of gravity behind her base of support, staring at the ground, tentatively and cautiously placing her foot on the snow with each shaky step.  I watched her fall twice, once with her husband hanging on to her arm. I was more concerned about him dislocating her shoulder as he tried to "help" her than her injuring herself with the fall. Another family had 2 small girls that looked terrified as their Dad tied a rope around their waists. Yikes! What if Dad was the one to fall and take the little ones down with him?

    Without even thinking, I found my strategy. I set my weight down into my pelvis, lowered my center of gravity directly over my base of support, kept my upper body flexible and shifted my weight side to side. I quickly and confidently scampered down the mountain. Even if I did fall, I intuitively knew that I would not get hurt. My center of gravity was so low and close to the ground that I didn't have far to fall. Of course, I have the advantage of having studied a martial art where we learn how to fall. I also have the advantage of spending a great deal of time on the floor with my Feldenkrais practice. As a result, I am no longer afraid of falling, and am able to trust my instincts to know how to land without getting hurt.

    The physical therapist, Feldenkrais practitioner, teacher and ultimate caretaker in me was tempted to teach the other hikers how to safely get down the mountain. But the truth is, we all fall; literally and figuratively. Life often pulls the rug out from underneath us and we go tumbling down. It's up to each one of us to develop a strategy that not only allows us to fall safely, but also to be able to get back up again. We can hold onto someone else, and hope that they can support us as we fall, without causing more damage than the actual fall itself. We can tie ourselves to someone else, and hope that they themselves don't fall and take us crashing down with them. We can throw ourselves down a slippery slope littered with dangerous obstacles and hope for the best, and that somehow we will survive.  Or, we can figure out a safe way to fall, take care of ourselves, and get back up again.

    Recently someone asked me "Who catches you when you fall?" My answer was immediate and honest: "No one. I learned how to fall so I don't get hurt".

Be Healthy!
Cheryl Ilov, PT, GCFP

So....why Pilates and how can it help you?

     

Have you ever wondered what Pilates can do for you? Here are a few examples:

1) The Pilates reformer provides a supportive environment which is very important for people who are recovering from injury, surgery, trauma, or are deconditioned (out of shape). Springs provide resistance (instead of weights) which more accurately simulates natural muscle activity. The springs also provide assistance for you in the early stages of physical rehabilitation.

    2) The reformer provides immediate feedback to the client in a partial weight bearing position to allow for postural corrections and healthy movement patterns to develop. Clients experience changes in their movement patterns in a stable environment, without trying to fight their habits in full weight bearing against gravity.

    3) The stable and secure environment of the reformer combined with the skills of an experienced and knowledgeable therapist makes it safe for people with chronic conditions including injuries and illnesses to participate. Pilates promotes and supports functional movement such as walking, standing, and balance.

    4) There is a natural progression from rehabilitation to strengthening and conditioning. Using the reformer bridges the gap between passive movement and resistive movement, which is often a missing element in traditional rehab programs. Pilates helps you progress through a continuum of gravity eliminated movement and movement against gravity.

    5) The positive psychological benefits are frequently overlooked and not addressed in the clinical setting. They  include (but are not limited to) increased self confidence, increased body awareness and improved self image. Pilates helps people get "out of their heads and into their bodies" by truly embracing the mind-body connection.  There is also something incredibly comforting about the rhythm of the reformer and the ability to move against light resistance for someone who has been  injured or deconditioned.

Pilates reformer and trap table combination unit at Ilov Integrated Arts, LLC

So.....that's what Pilates based rehabilitation can do for you!   

Be healthy,

Cheryl Ilov, PT, GCFP

Strong arms, soft shoulders.

    Here is a wonderful exploration for finding the connection of your arms through your shoulders and spine.

    1) Sit on the floor with your knees bent out to the sides and the soles of your feet facing (but not touching) each other. You may need to place a folded towel under your sit bones for comfort. Place your hands on the floor behind your pelvis and lean into your arms and hands. Play with the placement of your hands. Do you prefer your fingers pointing away from yourself? Towards yourself? Somewhere in between? Take a few minutes and very slowly explore where your arms and hands can be so you feel your arms can easily support you. Stop. Take your hands away from the floor and rest.

    2) Return to sitting with your knees bent, soles of the feet facing each other and place your hands behind your pelvis in the place where you feel your arms can easily support you. Very slowly and gently bend and straighten your elbows, several times. Stop. Even more slowly bend and straighten your elbows. How can your arms accept your weight? How can your arms connect with the floor? Stop. Take your hands away from the floor and rest.

    3) Return again to the sitting position with your hands behind your pelvis. Slowly, slowly bend and straighten the elbows. Notice what happens in your chest as you bend and straighten your arms. How does your head respond to this simple movement? How are you breathing? What is happening in your pelvis? How can you make this movement easy? Effortless? How do your shoulders feel? Stop. Slowly stand up. Notice how your arms rest at your sides. Notice the shape of your shoulders. Walk a bit and notice how your shoulders respond to the simple act of walking.

    Remember to always move slowly and gently, and in the spirit of interest and curiosity, rather than self-judgement. This allows for changes to take place in your nervous system (neuroplasticity). It's also important to be comfortable so you are able to pay attention to yourself as you move. In Feldenkrais(R) we have a saying: there is no right or wrong, good or bad, better or worse, just opportunities to learn.

    Be healthy!

Cheryl Ilov, GCFP

Expand your world with spinal flexibility.

    Many of us think of our spinal flexibility in terms of our ability to bend forward, backward, and sideways. What about rotation? Not only does rotation allow us to turn and look behind ourselves, but it plays an important role in healthy spine mechanics. Spinal rotation is also important for survival; we need to be able to turn to see who or what is behind us, to pull into traffic, to merge on a ski slope, etc. Unfortunately, we often don't include rotation into our movement patterns. We also may have heard that "twisting" the spine is a bad thing and can cause injury. There is a difference between "twisting" and the gentle rotation that is necessary for a healthy spine. Here is a nice little exercise to open up the spine in healthy rotation.

    1) Stand with your feet about hip width apart with the knees slightly bent. Bring your right arm up in front of you directly in front of your shoulder, as if you were pointing at something. Keep your eyes on your right hand as you slowly and gently turn your right arm, eyes and head to the right, as if you were going to point at something behind you. Go gently, and ONLY as far as feels comfortable for you. Note how far you go by mentally locating a spot on the wall or other landmark behind you. Come back to the front, lower your arm.

    2) Again lift your right arm, gently turn to the right as if you were pointing at something behind you. Leave your arm and shoulders to the right, and slowly and gently turn your eyes and the head to the left to look over your left shoulder. Slowly turn your eyes and head to the right to look toward the right arm and hand. Again, turn your eyes and head to look over the left shoulder. Turn again to the right. Now bring the right arm, eyes, head and shoulders back to face front, lower the arm, and take a few deep breaths. One last time, lift the right arm in front of you, keep your eyes looking over your right hand, and notice how far you go now. Are you able to go farther than when you first tried it? Does it feel easier? Smoother?

    3) Repeat the same movement pattern to the left.

    Remember to move slowly, gently, and "listen" to yourself as you thoughtfully do the movement. In the context of learning, doing less helps you sense more, which is a principle of neuroplasticity and the foundation of The Feldenkrais Method(R).  Do not do this movement pattern if you experience any pain or discomfort. You may want to consult with a Feldenkrais Practitioner or licensed physical therapist for assistance.

    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

A New Year........

    As I was driving home a few days ago, I saw a sign in front of a local health club boldly advertising "A New Year, A New You"! I was struck by the implication that the "old you" wasn't good enough, and if you would join this gym, you would be transformed into the "you" that the health club thought you should strive to be. I started wondering how many of us made New Year's resolutions to join a gym (or actually go if you already have a membership), exercise more, get into better shape and transform ourselves into a stronger, healthier person in 2011.

    Here we are, already in the second month of the New Year. Our resolutions may have sounded quite reasonable during the festivities of the holiday season, but now it's February. The cold bleak weather, demands of work, family and the reality of time constraints may sabotage our efforts to achieve our goals. Perhaps we are even overwhelmed by our goals and have already given up.

    But here's another idea: why not change your strategy to make your goals more achievable? Start with small, simple changes at home and at work that could easily be incorporated into your daily routine. Just a few minutes of exercise each and every day can have a huge, positive impact on your strength, flexibility, overall health and fitness.

    Let me give you a few examples. Keep a set of light weights at home for your arms and shoulders. Do a few mini squats and lunges for your hips, thighs and buttocks. Sit and gently bounce on an exercise ball while watching TV to improve your posture, balance, stimulate circulation and strengthen your low back and abdominal muscles.

    While doing household chores, slow down and really focus on the quality of your movements as you move about your work. The simple act of cleaning the kitchen then turns into an opportunity to improve your gait, balance, strength, flexibility, posture, body awareness and body mechanics. And it surely makes cleaning the kitchen more interesting! The possibilities are endless. Use your imagination; be creative and design a program that is unique for yourself. Make it fun, playful and interesting.

    Remember, if it's physical, it's therapy, and every move counts!

Be healthy!
Cheryl Ilov, PT, GCFP