Bones Fit Workshop
September Bones Fit workshop sign-ups beginning now! Dates are Wednesdays, September 10, 17 and 24, 2008, 3 to 5 pm. In this workshop you will learn how to prevent osteoporosis and how to manage and improve your bone strength if diagnosed with osteoporosis. A strong emphasis is placed on spinal alignment, posture and strength training. You will also learn interesting facts about osteoporosis and the newest updates on nutrition and supplements. Bones Fit includes key principles from Bones for Life, an innovative, intelligently designed exercise approach for bone strengthening. Please register early due to limited space. Fee: $85 for club members, including complete written handouts and exercise bands. Participants need to bring one pair of wrist or ankle weights (one or two pounds, ideally adjustable weights). Please call Marion Kregeloh, PT, CFP for further information at Ext. 36.
Why Juice? From the Health Center
Mt. Tam Racquet Club is now serving freshly squeezed vegetable/fruit juice blends and Mona Vie in the Cafe. The life in your food is what counts. Fresh squeezed juice is packed full of minerals, vitamins and active enzymes required by the body to function and to aid in the prevention of disease. The removal of fiber in the juicing process allows the body to quickly digest and assimilate nutrients, in a matter of minutes, providing vital nourishment to all the cells in the body.
Mona Vie – packed full of nutrients of 18 fruits - is also being served in the Cafe. It is being offered as a one ounce serving, or as a Mona vie fizz – a great alternative to soda. Kids love it!
The Acai berry is a key antioxidant provider in Mona Vie. It has over ten times the oxygen radical absorption capacity of red grapes and five times that of blueberries. Say what?..... Widely known author Dr. Nicholas Perricone indicates that you can slow down the aging process and disease at the cellular level by increasing your intake of foods that are anti-inflammatory and rich in antioxidants. Antioxidants support the body’s defenses against free radical damage and oxidation.
This is important for reducing inflammation, thereby improving the healing process due to injury. Antioxidants are also key for slowing down the aging process of the body. Free flowing with antioxidants, vitamins and minerals from the highest quality produce available, Mt. Tam Juice and Mona Vie provide you with the nutrition your cells are thirsting for! For more information on antioxidants and their benefits for the body, or questions regarding the Cafe juice menu coming soon, please contact Janine Swenberg, L.Ac., located at Mt. Tam Racquet Club Health Center.
Chronic desk slump: Does this apply to you?
The official medical term for chronic desk slump is Upper Cross Syndrome, UCS. Thanks to Dr. Vladimir Janda's intensive research studies, we know all about the pathomechanics and its dysfunctions: faulty movement patterns on a poor postural base causes overuse in some joints and under use in others. This creates a self-perpetuating cycle of dysfunction and, if not treated, injury such as shoulder impingement, tendonitis, bursitis and rotator cuff injuries.
Did you know that the average weight of our head is 8 pounds? With the head only 3 inches forward, such as with the common forward head posture, the shoulder-neck-upper back muscles must support the equivalent of 11 pounds; this is a 38% increase of weight acting on your spine. Imagine all of those who spend hours and hours with such posture at the computer or work out with weights or run daily errands.......needless to say, it is just a matter of time before problems develop. What can you do? First of all, if not sure if your posture is strong and in balance or weak and out of balance, have someone take your picture from the side while you stand relaxed. Is your head forward? Ideally your earlobe is aligned with your shoulder joint, hip and ankle. My recommendation is that you work with a professional who understands the UCS mechanisms.
It is important to include myofascial release of the tight shoulder and neck muscles, occasionally through some ultrasound or light therapy. The most important part of the treatment is the active exercise: strengthening of the upper back, shoulder blade and rotator cuff muscles. As a physical therapist I often treat my clients with manual therapy on the lower cervical spine, upper thoracic spine and 1st ribs in order to balance the joint mechanics. Here are two easy home exercises: 1) This one releases trigger points: roll a tennis ball along your upper back while standing against a wall.
Or, lie down and place the ball under your upper back and gently roll against it. (You will know if you touch the right places when the muscles feel very sore). Exercise for 2 to 3 minutes at a time. 2) This is a passive stretching position: lie on your back with knees bent and arms stretched out at your sides, palms up. Stay in this position as long as you are comfortable. If you do not feel a stretch in the front of your shoulders and chest, place a rolled hand towel vertically under your spine between your shoulder blades. You can do the same on a foam cylinder. If you have never worked with a foam roller, let your physical therapist or health practitioner instruct you in proper use. The good news: You can significantly improve your posture and avoid injuries. Begin to "un-cross" yourself and enjoy becoming taller and more comfortable!
Call Marion Kregeloh, PT, CFP at Ext. 36 for any questions.
