tag:blogger.com,1999:blog-22431241678750466242024-03-13T09:15:29.147-07:00It's Not Normal; It's CommonAnonymoushttp://www.blogger.com/profile/16287338737261803125noreply@blogger.comBlogger23125tag:blogger.com,1999:blog-2243124167875046624.post-44698047193539431742017-02-06T16:18:00.001-08:002017-02-06T19:03:51.141-08:00Trauma and RecoveryMaureen Mason MS PT, WCS, CCI, PYT
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<b style="font-size: larger;">Self check:</b><br />
Are you suffering from trauma? Trauma can be experienced from verbal, physical, or sexual abuse. We often think of trauma from sudden experiences like falls, car accidents, fights, or other dramatic events. Infants may be traumatized by difficulties at childbirth. Women may experience trauma with childbirth and unexpected difficulties with bodily changes, and loss of function. Military service is recognized as inherently life and safety–stressing, so as to have the effects linger after exposure to conflict, as in “post traumatic stress disorder (PTSD). First responders such as police, paramedic and firefighters may experience trauma in the line of duty, which may entail life threatening situations, or exposure to social conflict and crime.
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Trauma may slowly occur with exposure to suffering for an extended time, such as hospice workers, or parents caretaking disabled children, or being a caretaker for someone in chronic poor health. Medical professionals often suffer from “vicarious trauma” as they are exposed to patient populations that are challenging, and they may take on the concerns and suffering of clients. There is an institutional as well as financial challenge medical staff face whether to be a medical problem solver, providing a treatment, or intervention vs. simply “being” present with clients, and in some scenarios MD’s only have 7 minutes scheduled per patient. This may be associated with medial provider “burn out” or “compassion fatigue” and you may unfortunately have experienced a medical provider interaction where the professional seemed dis interested, uncaring, or even dismissive.
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Emotional loss as in broken relationships, and losing a loved one in death, are also significant traumas to the heart and soul, and there are physical stress reactions to emotional trauma. In looking at all these sources of trauma, most people have some elements of trauma exposure, and bounce back, whereas others may develop poor health from the trauma.
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<b style="font-size: larger;">Our primal body:</b><br />
Our brains are programmed for survival, and safety seeking, so we have primal mechanisms that help us to react to dangers, to threats to our safety and well being. This is the sympathetic nervous system, our protector. In response to a stressor, either physical or mental, the heart rate speeds up, blood pressure rises, and we become on alert for danger and threats. But with sympathetic nervous over-activation from prolonged or intense trauma, we may be stuck in the primal reactions once danger has passed, in physiologic processes involving the entire system. Initially termed the “fight or flight response”, we now recognize we may “freeze” to protect ourselves. We may state, “I’m ok” while holding rigid and breathing shallowly. Also we may be stuck in excess activity to soothe the body such as compelling interest in fornication, and or feeding. Drug and alcohol addictions are frequently developed in individuals seeking self calming, soothing, and escape from the monster of chronic unresolved stress. Consider if you have signs of unresolved trauma in your life. Chronic anxiety, depression, anger, sleep difficulties, and other mood imbalances are increased in individuals that have experienced significant trauma. Chronic pain is often associated with a history of trauma, and unresolved pain is on ongoing health challenge.
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There is a protective nature of the stress response, to get out away from danger, or to fight to survive, or hide so as to be unseen (freezing), yet when it is constantly turned on, it is not adaptive, it is interfering with health, homeostasis, self -care, connection, and enjoyment of life, of work and play. Cortisol levels gradually rise, sleep difficulties worsen, blood sugar may be elevated, and inflammation increases in the body in a chronic stress response. Several practices can help reboot and recharge the body towards a calm, more contented state, with improvement in health and well -being. Consider trauma self care as essential as plugging in a battery that is blinking amber, or red.
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<b style="font-size: larger;">Trauma Recovery Toolkits:</b><br />
Trauma recovery is a process that is multidisciplinary and it can have profound improvement in an individual’s sense of wellness, health, and well -being. Trauma recovery starts with an individual, and often-social groups, such as the military health system care system, recognizing the presence of unresolved trauma. Trauma recovery entails a plan, a daily practice, a guide, or coach, or therapist, and the encouragement towards hope and resiliency. The best results are produced with a caring practitioner, and social support system. Successful programs may include mindfulness/meditation, walking meditation, yoga, exercise and massage therapy, sound/color therapy, acupuncture, aromatherapy, hypnosis, individual/group-cognitive behavioral therapy, and nutritional approaches. At CTS we have therapists that can provide mind-body spirit care with Medical Yoga, Pilates, and training in breathing exercises, and direction to healing resources such as sleep hygiene, stress management and trauma resolution. Also locally in San Diego, veterans may participate in horseback riding, kayaking, and other activities such as pet care and training. With current overloads in our veterans health care system, some are offered only pharmaceutical approaches.
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According to Dr. Bart Billings, in his text “Invisible scars”, which focuses on military recovery post trauma, pharmaceutical interventions have increased 700% from 2005 to 2011, with a concomitant increase in suicide rates. Many medications for depression have a black box warning regarding suicide risks. In times before the Vietnam War, military service personnel had extended time on leave with their troops following active engagement, allowing for team caring and communication and mental and physical refreshment. Veterans stayed with their comrades and had rest and recuperation following exposure to conflict. Current practice is for many veterans to be sent home solo, with no decompression time, and then given a disability rating for PTS (D). Our veterans need encouragement for as much relational support as possible, as well as the establishment of a plan and adherence to a recovery toolkit.
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Trauma Sensitive Yoga Therapy (TSY) has been developed by psychologists to help recover mind, body and spirit, for survivors of trauma. TSY, according to the author David Emerson, places the client in the driver’s seat to assume comfortable seated yoga postures. Participants are guided towards noticing breath, and sensations in a variety of modified yoga poses, and this allows a sense of control and empowerment for the client. TSY allows clients to get back into their body, in a non- judging, accepting, loving manner. And in the text Yoga Therapy, (Horovitz, Elgelid) the authors note that certain people have a positive engagement, and sense of release and recovery, from the vigorous, repetitive practice of Bikram Yoga. An idea presented in both of these yoga texts is that trauma “lives in the body” and the body has to participate in the recovery. The latter text is a comprehensive review of the history, philosophy, styles of yoga therapy, and practical applications. It may be useful for self-care for individuals, but a key is to get on a mat and engage the body, vs. just reading about stress management.
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<b style="font-size: larger;">Here is a sample of daily practices for trauma recovery:</b>
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<ul>
<li>Journaling thought and feelings and goals.</li>
<li>Add one new healthy food item per week.</li>
<li>Attend individual or group therapy.</li>
<li>Take a yoga class that suits your style.</li>
<li>Make a place in your home or room a sanctuary, including an item from nature such as a shell, aromatherapy, and plan for sleep hygiene.</li>
<li>Listen to a 10 min mindfulness guide such as self-compassion.</li>
<li>Play with self guiding your breath on a breathing app.</li>
<li>Social: Walk with a friend, meet a friend for tea, call someone and video chat or facetime if possible.</li>
<li>Sample a meditation/mindfulness class.</li>
<li>Practice gratitude daily.</li>
<li>Nurture a mind body spirit connection with inspirational readings and time in nature.</li>
</ul>
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<b style="font-size: larger;">Resources for trauma recovery:</b><br />
<ul>
<li><i>A cool app developed by the military to help vets, valuable for all, nice visual guides as well, helps develop the skill of breath-awareness and control</i> - <a href="http://t2health.dcoe.mil/apps/breathe2relax" target="_blank">breathe2relax</a></li>
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<li><i>Proven strategies to help improve sleep</i> - <a href="http://sleepfoundation.org/ask-the-expert/sleep-hygiene" target="_blank">sleepfoundation.org</a>
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<li><i>Proven strategies to help reduce stress</i> - <a href="http://www.helpguide.org/articles/stress/stress-management.htm" target="_blank">helpguide.org</a>
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<li><i>Profile of bereavement triggers, processes</i> - <a href="http://www.helpguide.org/articles/grief-loss/coping-with-grief-and-loss.htm" target="_blank">helpguide.org</a>
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<li><i>Risk factors for trauma, healing options</i> - <a href="http://www.helpguide.org/articles/ptsd-trauma/emotional-and-psychological-trauma.htm" target="_blank">helpguide.org</a>
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<li><i>Cultivate the healing power of gratitude</i> - <a href="http://www.chopra.com/ccl/cultivate-the-healing-power-of-gratitude" target="_blank">chopra.com</a>
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<li><i>Seven Principles for Cultivating Gratitude</i> - <a href="http://www.todoinstitute.org/gratitude.html" target="_blank">todoinstitute.org</a>
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<li><i>Audio Guides for Healing: UCSD Center for Mindfulness: Practice 6-40 minutes per day, in a seated or comfortable reclining pose. Use headphones/boundaries for family/prioritize this for self care. Choose a voice you like. The center offers 8 -week mindfulness based stress reduction classes.</i> - <a href="https://health.ucsd.edu/specialties/mindfulness/programs/mbsr/Pages/audio.aspx" target="_blank">health.ucsd.edu</a>
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<li><i>Specific "Body Scans" that may you may like</i> - <a href="https://health.ucsd.edu/specialties/mindfulness/programs/mbsr/Documents/MP3/Cassondra-Graf-Short-Body-Scan-2.mp3" target="_blank">health.ucsd.edu</a>
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<li><i>Loving Kindness Meditation: Self care</i> - <a href="https://health.ucsd.edu/specialties/mindfulness/programs/mbsr/Documents/MP3/Deborah-Rana-Loving-Kindness.mp3" target="_blank">health.ucsd.edu</a>
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<li><i>Yoga Therapy: Individualized for client needs: 11 Free Videos and links to audio guides for mediations: Focus, align breathe, be. I am certified in Medical Therapeutic Yoga through her institute</i> - <a href="http://www.gingergarner.com/" target="_blank">gingergarner.com</a>
</li>
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</ul>
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References:
Billings, Bart, Invisible Scars, How to Treat Combat Stress and PTSD Without Medication, Paradies/Inspire, Florida, 2016
www.bartpbillings.com
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Emerson, David, Trauma-Sensitive Yoga in Therapy, Bringing The body Into Treatment, Norton and Company, NY, London, 2015
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Figley, C.R, Compassion Fatigue: Toward a New Understanding of the Cost of Caring. In BH Stamm (Ed) Secondary Traumatic Stress: Self care issues for clinicians, researchers, and educators, Baltimore, Sidran Press, 1995
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Figley, C, Compassion Fatigue: Psychotherapists chronic lack of self-care: Journal of Clinical Psychology, 58, 2002, p 1435
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Garner, Ginger, Medical Therapeutic Yoga, Biopsychosocial Rehabilitation and Wellness Care,
Handspring Publishing 2016
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Horovitz, Ellen, Elgelid, Staffan, Yoga Therapy, Theory and Practice, Routledge, NY, NY 2015
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O'Dowd TC, Five years of heartsink patients in general practice. BMJ. 1988; 297(6647): 528-30 (ISSN: 0959-8138)
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Kate Sheppard, PhD, RN, FNP, PMHNP-BC, FAANP, Compassion Fatigue: Are You at Risk? Am Nurs Today. 2016; 11(1)
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Skolvt, Thomas, Trotter Mathison, Michelle, The Resilient practitioner, Routledge, NY 2016
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Anonymoushttp://www.blogger.com/profile/16287338737261803125noreply@blogger.com0tag:blogger.com,1999:blog-2243124167875046624.post-83747830594444595972016-03-10T18:40:00.001-08:002017-02-06T15:59:46.860-08:00Pelvic Pain; PMS or beyond with the blues?<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTquAPfkEcJ9tUn-90foWF60zXVOBqjhIQgXJr3kcwjQ6_TdbjDfaMO-DB_UVU8pnuPSBvijKWi5o6fpKF4kt24BPqhvK3iCMR39bToMvVpVTxOqLi2c7urNW2bKJVhyphenhyphenH2ffcy8pEud9o/s1600/IMG_5504-3.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTquAPfkEcJ9tUn-90foWF60zXVOBqjhIQgXJr3kcwjQ6_TdbjDfaMO-DB_UVU8pnuPSBvijKWi5o6fpKF4kt24BPqhvK3iCMR39bToMvVpVTxOqLi2c7urNW2bKJVhyphenhyphenH2ffcy8pEud9o/s200/IMG_5504-3.JPG" width="133" /></a>Guest blogger Elizabeth DeLozier SPT from SDSU<br />
March 2016<br />
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Pelvic Pain can be due to many causes, with Physical Therapy at CTS treating myofascial, postural, biomechanical, and post injury (trauma, surgery) related pelvic pain. Often times we notice a cyclical nature of pain flares over the course of treatment, and some of our clients have a strong hormonal influence over the pain, related to PMS, or a more intense cyclical pain cycle PMDD.<br />
We did some research this month to assist our clients who are presenting with cyclical pain flares that can be improved with Physical Therapy, Lifestyle and Nutritional interventions. Discuss the items listed below with your health care provider. Let us know if you suffer with PMS or PMDD and what you have found to be helpful.<br />
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<strong>PMS vs PMDD</strong>
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What is PMS?<br>
PMS, or pre-menstrual syndrome, is a broad term referring to
physical, emotional, and psychological changes which affect women 1-2 weeks
before their menstrual cycle and ease when they begin their period.
Approximately 30-80% of women of reproductive age experience PMS. Symptoms
include abdominal bloating, headaches, increased or decreased appetite, muscle
aches or joint pain, fatigue, depression, and irritability.
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What is PMDD?<br>
PMDD, or pre-menstrual dysmorphic disorder, is a more severe
form of PMS that affects approximately 3-8% of reproductive-age women. PMDD is
characterized by significant mood disturbances and irritability which impair
occupational and social interactions. The major risk factors of PMDD include a
history of mood or anxiety disorders, familial menstrual or pre-menstrual
disorder, and age in the 20’s or 30’s.
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What causes PMS and PMDD?<br>
Although researchers are unsure of exactly what causes PMS
and PMDD, many women suffering from these disorders may have underlying anxiety
or depression. Some researchers believe that the hormonal changes that trigger
the menstrual cycle may worsen the symptoms of mood disorders. A recent study
found that many women who exhibit signs of PMDD have low serotonin levels.
Serotonin is a neurotransmitter involved in controlling mood, attention level,
pain, and sleep. Women who believe they may have a mood disorder should talk to
their doctor about treatment options.
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Diagnosing PMDD<br>
The best way to confirm a diagnosis of PMDD is charting
daily symptoms. Women suffering from PMDD will experience a symptom-free phase
between menses and ovulation. Well-validated studies on using symptom charting
for the diagnosis of PMDD can be found below.
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<a href="http://www.ncbi.nlm.nih.gov/pubmed/12012879">http://www.ncbi.nlm.nih.gov/pubmed/12012879</a>
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<a href="http://www.ncbi.nlm.nih.gov/pubmed/17470584">http://www.ncbi.nlm.nih.gov/pubmed/17470584</a>
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Non-pharmacologic treatments for PMS and PMDD can include:
<ul>
<li>Lifestyle changes and nutritional supplements:</li>
<li>Decrease nicotine, tobacco, and alcohol use in the 2 weeks
prior to menstruation</li>
<li>Decrease sugar, caffeine, and sodium intake in the 2 weeks
prior to menstruation</li>
<li>Ensure adequate rest: at lease 6-8 hours a night</li>
<li>Regular aerobic exercise has been shown to be beneficial for
women suffering from PMS or PMDD.</li>
</ul>
A large, multicenter study found that 1200 mg of calcium per
day significantly decreased emotional and physical symptoms of PMS and PMDD.
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Studies have found that vitamin B6 in doses of 50-100 mg/day
are beneficial for women suffering from PMS and PMDD
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Herbal supplements:<br />
There is some evidence that 200 mg of magnesium and 400 IU
of Vitamin E per day can decrease symptoms.
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A recent double-blind, placebo-controlled study found that 1
tablet of chasteberry extract, also known as agnus castus fruit, significantly
decreased PMS and PMDD symptoms of irritability, headache, anger, and breast
fullness.
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Gingko Biloba has been found to decrease fluid retention and
breast fullness associated with PMS and PMDD.
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More info about PMS and PMDD can be found at:<br>
<a href="http://www.mayoclinic.org/diseases-conditions/premenstrual-syndrome/expert-answers/pmdd">http://www.mayoclinic.org/diseases-conditions/premenstrual-syndrome/expert-answers/pmdd</a>
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<a href="http://www.webmd.com/women/pms/premenstrual-dysphoric-disorder">http://www.webmd.com/women/pms/premenstrual-dysphoric-disorder</a>
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<a href="https://womensmentalhealth.org/specialty-clinics/pms-and-pmdd/">https://womensmentalhealth.org/specialty-clinics/pms-and-pmdd/</a>
Anonymoushttp://www.blogger.com/profile/16287338737261803125noreply@blogger.com0tag:blogger.com,1999:blog-2243124167875046624.post-4510910536812518012016-02-18T16:10:00.001-08:002017-02-06T15:45:41.764-08:00The Happy Heart, The Healthy Heart<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWW-_yBT8h43_3GEmVK76eZXyvk_ROcWHrHKmDxJ1GXe34jAh4tlF60Zuj9c901G44DrFgFA6DMxKb7NkLCYS0xbUOBXkDMstaXxBZXsHGw7IBk32-9LjCJB6p940FKoh3RuNkvhkVhFQ/s1600/FullSizeRender-3.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWW-_yBT8h43_3GEmVK76eZXyvk_ROcWHrHKmDxJ1GXe34jAh4tlF60Zuj9c901G44DrFgFA6DMxKb7NkLCYS0xbUOBXkDMstaXxBZXsHGw7IBk32-9LjCJB6p940FKoh3RuNkvhkVhFQ/s200/FullSizeRender-3.jpg" width="150" /></a>
Maureen Mason, MSPT, WCS, CCI, PYT-C
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February is heart health month, and I am writing this in honor of a dear friend who confided in me she discovered during a recent medical procedure that she has significant heart disease. She is now intent on, and practicing, heart health in mind, body and spirit. She may use medication and /or surgery, as needed, yet in her post op lifestyle she is on a health quest incorporating mindfulness, walking, and healthy eating daily. I want her to live long and prosper!
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Sages throughout the ages offer strategies and methods for peace, enlightenment, and wisdom. Certain habits and practices help mind, body and spirit to thrive. Here are a few habits that can improve your health,and can specifically help your heart health.
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<b>Exercise regularly, 12 x per month or more.</b><br />
Regular exercise may include the practice of yoga, either solo, or in a class that is safe and sound. A study published in research gate identified significant reductions in anxiety, depression, worry, and reduced salivary cortisol in women practicing Iyengar yoga for 3 months, compared to controls. Walking is also a wonderful form of exercise.Recent research is noting health benefits of yoga as similar to that of traditional cardiac training.
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<b>Maintain a good weight, BMI range 18.5 to 29.9</b><br />
Calories count: Eat a diverse, Mediterranean diet. Eating a lot of vegetables, nuts, and good fats and proteins helps fill you up and nourish your body.
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<b>Practice meditation*: clear your mind</b><br />
"Being", sitting or reclining, breathing, and cycling a mantra or prayer can calm and control the wandering mind. Use free guides, friends, or links in prior yoga posts here to develop a meditation practice. Research is showing improved mental and physical health in individuals who meditate regularly.
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<b>Alcohol: moderation</b><br />
Women may benefit from one drink per day, men, 2 drinks. But
alcohol use can cause impaired health by adding extra calories, upsetting blood sugar, irritating the throat, stomach lining, pancreas and liver, so if used, only in moderation.
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKiWF5aCXk29IZIqhnbBeAbLcpydBKFYedjODyVJ9S2a_Lp4TCrRGqFGpQe9rbiy2Ub8dP8bFsqF8a1UfFrA2CMAsEhIpmiekw5gQH6e6fTpNb2sglVpe0FaoVYVqJW35XJu9OjgDbEbo/s1600/FullSizeRender-4.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKiWF5aCXk29IZIqhnbBeAbLcpydBKFYedjODyVJ9S2a_Lp4TCrRGqFGpQe9rbiy2Ub8dP8bFsqF8a1UfFrA2CMAsEhIpmiekw5gQH6e6fTpNb2sglVpe0FaoVYVqJW35XJu9OjgDbEbo/s200/FullSizeRender-4.jpg" width="200" /></a><b>Engage the positive with Spirituality, or Religious affiliation.</b><br />
Reading uplifting literature or prose regularly, or having spiritual or religious devotions can enhance your life, and your health. Individuals that have spiritual or religious devotions as part of their life rate higher on compassion, forgiveness, and on heart health standards.
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Comprehensive Therapy Services has resources to help improve your health, including free handouts on Mind Body health strategies, Meditation*, “Medicine Mind” mindfulness training, Doterra essential oils, pilates and other fitness classes, acupuncture and massage. Ask your therapist for resources to improve your heart health and self care. One on one private training is available for health and wellness in professional yoga therapy.
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Ginger Garner is a a preventative health care leader with free mediation* podcasts and a gentle yoga DVD you can practice.She founded the Institute for Professional Yoga Therapy. The PYT-C after my name denotes my Professional Yoga Therapy affiliation and training, which has helped me practice self care and expand my integrative health care offerings to clients. She created PYT to offer medically based, safe, sound yoga programs. Here is her link:
<a href="http://www.gingergarner.com/" target="_blank">http://www.gingergarner.com</a>
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<a href="https://www.researchgate.net/profile/Tobias_Esch/publication/7448779_Rapid_stress_reduction" target="_blank"><b>Research based articles on heart health:</b></a><br />
<b>Rapid stress reduction and anxiolysis among distressed women as a consequence of a three-month intensive yoga program.</b><br />
"Women suffering from mental distress participating in a 3-month Iyengar yoga class show significant improvements on measures of stress and psychological outcomes. Further investigation of yoga with respect to prevention and treatment of stress-related disease and of underlying mechanism is warranted."
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<a href="http://jaim.in/article.asp?issn=0975-9476;year=2012;volume=3;issue=2" target="_blank">
<b>Measurement of the effect of Isha Yoga on cardiac autonomic nervous system using short-term heart rate variability</b></a><br />
During both supine rest and deep breathing, Isha Yoga practitioners showed well-balanced activity of vagal efferents, overall increased HRV, and sympathovagal balance, compared to non-Yoga practitioners. Hence, it may be postulated that Isha Yoga practitioners: have better exercise tolerance, their cardiac response to adverse conditions like day-to-day stress is improved following Isha Yoga practices
the probability of them experiencing hypertension and other premature cardiac events like ischemia or infarction is decreased after the practice of Isha Yoga. However more studies should be conducted to explore these areas further.
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<a href="http://circ.ahajournals.org/content/119/8/1093.short" target="_blank">
<b>Mediterranean Diet and Incidence of and Mortality From Coronary Heart Disease and Stroke in Women</b></a><br />
Cardiovascular disease mortality was significantly lower among women in the top quintile of the Alternate Mediterranean Diet Score (RR, 0.61; 95% CI, 0.49 to 0.76; P for trend less than 0.0001).
Anonymoushttp://www.blogger.com/profile/16287338737261803125noreply@blogger.com0tag:blogger.com,1999:blog-2243124167875046624.post-89888607610575872232016-01-28T18:45:00.000-08:002016-01-28T18:45:23.849-08:00Eat More! Optimal Nutrition for Health<br />
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Eat More! Eat Less! Optimize Your Nutrition for Health<o:p></o:p></div>
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Maureen Mason, MS PT, WCS, CCI, PYT-C January 2016<o:p></o:p></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoJriUqTkIT1UhXujka7Mv5PGJBId9rZDYkCqpYUperf6-el_04ddo5g0wiRgAe0GCyvAs2EIx0rLoAZ1pfK9ENC42D-qucqZ-1DkqCpnJOXwS4EFfJG7uTLeCT4sgLkBlv37mlZBVODE/s1600/vegphoto.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoJriUqTkIT1UhXujka7Mv5PGJBId9rZDYkCqpYUperf6-el_04ddo5g0wiRgAe0GCyvAs2EIx0rLoAZ1pfK9ENC42D-qucqZ-1DkqCpnJOXwS4EFfJG7uTLeCT4sgLkBlv37mlZBVODE/s200/vegphoto.jpg" width="197" /></a></div>
<div class="MsoNormal">
Choosing specific
foods can reduce inflammation and pain, so here are medical guidelines
recommended by the experts. Check with your health care professional for any
questions or concerns. Add one new item per week to your current routine. </div>
<div class="MsoNormal">
<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal">
Eat more for specific anti –inflammatory* effects:</div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
Nuts such as Walnuts, Almonds, Flaxseed<o:p></o:p></div>
<div class="MsoNormal">
Avocados<span style="mso-spacerun: yes;"> </span>Mushrooms<o:p></o:p></div>
<div class="MsoNormal">
Salmon, Sardines, Herring<o:p></o:p></div>
<div class="MsoNormal">
Green Tea, Tart cherry juice, Red wine, 5 oz., and Soy<o:p></o:p></div>
<div class="MsoNormal">
Spices Turmeric, Ginger, Cinnamon<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Eat more for overall health: fresh fruits and vegetables,
seeds and nuts and beans, low glycemic foods, “whole food” with no chemical
additives, lean poultry, fish, and omega 3 enriched eggs. Balance good fat and
protein and carbs to equalize blood sugar response after eating.<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal">
Eat Less<o:p></o:p></div>
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Processed food, fried food, meat, and dairy. Seafood such as
shrimp and lobster can be pro-inflammatory. Gluten is in any wheat product and
also used as an additive in many products, consider limiting if your provider
advises. Dairy is associated with indigestion and IBS and many health care
providers advise limiting to reduce indigestion. Alcohol and soda are big
calorie items and associated with negative health indices. Overall portion size
of items from this list can be reduced with benefit, such as having ½ of a
donut vs. 3 donuts. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Notice how your stomach and digestive system react for hours
after you eat. Notice energy levels, mental focus and clarity, and ease of
sleep and waking.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
*Anti-inflammatory effects occur on a cellular level with an
optimal nutritional intake. Protein molecules called cytokines that are
produced with injury act as part of the immune system. Cytokines circulate and
sensitize nerves to pain and increase pain sensations. Omega 3 healthy fats and
other items listed in the anti inflammatory list help dampen the cytokines and
reduce pain signal production. Effects of food are cumulative, so choosing a
regular grazing habit from the best items can help you feel better in the long
term. <o:p></o:p></div>
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<br /></div>
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Nutrition Websites and Resources to help optimize eating
habits<o:p></o:p></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span><span style="font-family: 'Times New Roman'; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"><span style="font-size: x-small;">1.</span></span><span style="font: 7.0pt "Times New Roman";">.</span></span></span>Dr Ski Chilton advises we reduce our overall
calorie consumption 20% -30% if overweight or obese; here is a link to his
advised anti-inflammatory nutrition program, with a free information guide on
healthy eating and suggested good fats: <a href="http://www.genesmart.com/pages/meet_dr__chilton/10.php"><span style="font-family: Times; mso-bidi-font-family: Arial;">www.genesmart.com/pages/meet_dr__chilton/10.php</span></a><span style="font-family: Times; mso-bidi-font-family: Arial;"><o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast">
<br /></div>
<div class="MsoNormal">
2.<span style="mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> Here is a tremendous link Dr Michael
Lara, a holistic psychiatrist, with his outline of slides explaining the
inflammatory process and the role of nutrition, supplements, and exercise in
health and disease: </span><span style="mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"><a href="http://www.slideshare.net/mlaramd">http://www.slideshare.net/mlaramd</a></span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<span style="font-size: 12.0pt;">3. </span><span style="font-family: Cambria; font-size: 12.0pt; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: minor-latin;">Do you have “brain fog”
after eating, or feel tired? Perhaps you are eating meals that have too high of
a glycemic index. Check out this link for excellent detail as to why you may be
on a glycemic roller coaster: </span><a href="https://www.raystrand.com/glycemic-index.asp"><span style="font-family: Cambria; font-size: 12.0pt; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">https://www.raystrand.com/glycemic-index.asp</span></a><span class="MsoHyperlink"><span style="font-family: Cambria; font-size: 12.0pt; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> </span></span><span style="color: #3f3f3f; font-family: Cambria; font-size: 12.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Georgia; mso-hansi-theme-font: minor-latin;">Foods
that are high on the glycemic index include: white bread, cereal, rice, white
flour, potatoes, beer, fruit drinks, and processed foods.</span><u><span style="color: blue; font-family: Cambria; font-size: 12.0pt; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-themecolor: hyperlink;"><o:p></o:p></span></u><br />
<span style="color: #3f3f3f; font-family: Cambria; font-size: 12.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Georgia; mso-hansi-theme-font: minor-latin;"><br /></span>
<div class="MsoNormal">
4. Are you on the paleo trend? What’s the buzz? If you are a high level athlete you may need more protein to support your training, and some MD's are leaning towards plaeo, Here is a
link to the Mayo clinics explanation and medical advice on the topic: <a href="http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/paleo-diet/art-20111182">http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/paleo-diet/art-20111182</a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
5. Do you really understand what the Mediterranean diet is?
Here is the Mayo clinics profile and medical advice: <a href="http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801">http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801</a><span class="MsoHyperlink"><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
6. Fact: Physical therapists treating pelvic pain, bowel and
bladder problems, sexual medicine, and any musculoskeletal pain problem are
directing clients towards self care and healing with optimal nutrition. Here
are links to women’s resources for optimizing nutrition in relation to health
concerns: <a href="http://integrativewomenshealthinstitute.com/blog/">http://integrativewomenshealthinstitute.com/blog/</a><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Additional: Fluid and Fiber Management<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Optimal fluid intake can be considered an intake of ½ of the
body weight in ounces of water per day. A 150# individual may need 75 ounces of
water per day.<span style="mso-spacerun: yes;"> </span>Food and other fluid
intake, temperature, age, and activity level all influence hydration need.
Increased temperature and increased activity level both will increase the need
for hydration. Signs of dehydration include fatigue, fainting, low blood
pressure, falls, constipation, and dry, itchy, wrinkled skin.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Optimal fiber intake is 20-30 grams per day, ideally from
consuming excellent nutrition with fiber rich foods.<span style="mso-spacerun: yes;"> </span>Fiber supplements are extensive, but the
easiest fibers to consume include prunes, plenty of fruits and vegetables, beans, nuts and
seeds. Constipating, binding foods include toast, bananas, and applesauce.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<o:p>Discuss these topics with your health care provider, and enjoy your food, with gratitude,</o:p></div>
<div class="MsoNormal">
In health,</div>
<div class="MsoNormal">
Maureen</div>
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<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
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Anonymoushttp://www.blogger.com/profile/16287338737261803125noreply@blogger.com0tag:blogger.com,1999:blog-2243124167875046624.post-47578296609095293882015-10-22T17:32:00.001-07:002015-10-22T17:32:11.161-07:00Medical Yoga for Centering, Energizing.<br />
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Medical Yoga for Centering, and Energizing </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbHSQiKAwlTCbttY_dPC2LTvFvnFvhpp9YxpG40b7kBZx-itjrR_x9zWmV_KUC4IFBjEkZiQ8STyv0VHbLCTkQRFd8MuJv5FkkWDsLpqCYEvXvrC8__3KLiUCHGvxf6LNVE8X7eNi_ssA/s1600/hummer.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbHSQiKAwlTCbttY_dPC2LTvFvnFvhpp9YxpG40b7kBZx-itjrR_x9zWmV_KUC4IFBjEkZiQ8STyv0VHbLCTkQRFd8MuJv5FkkWDsLpqCYEvXvrC8__3KLiUCHGvxf6LNVE8X7eNi_ssA/s200/hummer.jpg" width="200" /></a></div>
<o:p></o:p><br />
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Maureen Mason, MSPT, WCS, CCI, PYT-C<o:p></o:p></div>
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Celebrate PT month with yoga! October 22<o:p></o:p></div>
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Warrior Series <o:p></o:p></div>
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<span style="mso-spacerun: yes;"> </span>What is your mood as
you approach exercise?<span style="mso-spacerun: yes;"> </span>With a yoga
repertoire, you can choose and adapt your own home program to meet your needs. Start an energizing session with mountain pose. Stand tall, and notice all the textures around your feet, from heels to toes, and the inner and outer pressures on the
soles.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUxpRqkHGkYaO8fW-RAVx9ayaUt-RbI_AiQdOmRKnK2wTDr8qZE_W1OMVAC2txXRSWQ3pHJ7H5I3ftMxkZPh5PmdViEZdeTUWIEFpfleSQK0nOi6sqaUlQ8gPr3qKMKKeCcpGCp612X0c/s1600/feet.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUxpRqkHGkYaO8fW-RAVx9ayaUt-RbI_AiQdOmRKnK2wTDr8qZE_W1OMVAC2txXRSWQ3pHJ7H5I3ftMxkZPh5PmdViEZdeTUWIEFpfleSQK0nOi6sqaUlQ8gPr3qKMKKeCcpGCp612X0c/s200/feet.jpg" width="150" /></a></div>
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Taking a few slow breaths here and
sensing feet, ankles, knees, hips and pelvis-can help your nervous system to
steady and “ground” into appreciation for any aspect of your life. You can practice outdoors, or indoors, and a yoga mat on top of a padded rug is soft and easy.</div>
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Getting your feet NAKED is important, our feet get numbed from our footwear and the level surfaces we often walk upon. You can thank your feet for getting you around all your life. </div>
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<o:p></o:p></div>
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MOUNTAIN:</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqz5Lxw4qTulPfrrHbF4zNMRppDiZBlu4NmmMQ1rWomNJDGYMc5Ekkc8vEaFFjZIfo-ySy8E4O3qQdjKxZmVwtdOCeQEQ7v54jQkJgFwCMnED_u0MK78UKHEacVe633Ue4AwnROpuKmF4/s1600/mountain.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqz5Lxw4qTulPfrrHbF4zNMRppDiZBlu4NmmMQ1rWomNJDGYMc5Ekkc8vEaFFjZIfo-ySy8E4O3qQdjKxZmVwtdOCeQEQ7v54jQkJgFwCMnED_u0MK78UKHEacVe633Ue4AwnROpuKmF4/s200/mountain.jpg" width="145" /></a></div>
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A yoga colleague Dina Chalom, PT, cued me to not quickly blast
out of this mountain pose into the warrior series, but to really make this a
focal point to a start of a session. Sense yourself with stability, being alive, energizing with rhythmic inhalation, exhalation. Grounded feet. Diaphragm breaths are utilized, and the transverse abdominus is engaged to
stabilize the trunk, as well as a slight engagement of the shoulder blades, meeting
each other, while in front holding the shoulders open. The hand position of
prayer pose reminds me to engage both front and back shoulder muscles.</div>
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<o:p></o:p></div>
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<o:p> </o:p>Mountain pose:feet may be slightly apart as well.</div>
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<o:p>Thank your muscles and bones for holding you steadily in position.</o:p></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSwTzwBVCL-4dwXK2Ep6szAOy84c6wa1FhaDdP49YdyNOYwpIK06WA8eCuVMW6vGT5Wbmcnb7rzYAKjb3NlL0w1RwXvRS9pyfLNgDQ2No6yJasonoPUkgpvSsJ10YwnUb7v29x3AB9buU/s1600/W+1.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSwTzwBVCL-4dwXK2Ep6szAOy84c6wa1FhaDdP49YdyNOYwpIK06WA8eCuVMW6vGT5Wbmcnb7rzYAKjb3NlL0w1RwXvRS9pyfLNgDQ2No6yJasonoPUkgpvSsJ10YwnUb7v29x3AB9buU/s200/W+1.jpg" width="150" /></a><o:p>WARRIOR I:</o:p></div>
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Ginger Garner, of Professional Yoga Therapy, advises hands held together</div>
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in mountain and balancing as you step back into Warrior I. Pulling this off </div>
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smoothly requires dynamic stability, holding steady in one part while moving</div>
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another.</div>
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<o:p> </o:p>Warrior I is a great pose to open up the hips, and focus on
stability at the feet and up to the trunk stacked above. Breathing and holding
the spine neutral and pain-free, I no longer throw my leg back far and wobble-I lift the leg back into place, pressing down into the back and front foot with equal pressure, and hold and breathe, and allow the small muscles around my joints to work with the
larger sling-muscles. This is a therapeutic exercise concept of generating
biomechanical stability and co-contraction of muscles around joints.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCiWsS8II-dTmFzS5n532O_NhkERPHgZa0xDTOZFHAoBNJKI070hHUHoMwGPQ548mMXUZX0G27Mw-JfyCDJxlWkezoqnNB1co79dHSDcQUaDrH9QXzzNxxfWOvVnLlW_YRUwYTxKFTyog/s1600/W+2.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCiWsS8II-dTmFzS5n532O_NhkERPHgZa0xDTOZFHAoBNJKI070hHUHoMwGPQ548mMXUZX0G27Mw-JfyCDJxlWkezoqnNB1co79dHSDcQUaDrH9QXzzNxxfWOvVnLlW_YRUwYTxKFTyog/s200/W+2.jpg" width="150" /></a></div>
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In Warrior I, above, I am checking that both hips are in the same plane, not tipped down on one side, and also that the entire pelvis is aligned towards the front. This allows me to really stretch my quad and hip flexor, vs rotating my spine and pelvis back. After I warm up with this series and few other Asanas, I am able to open up the pose more…but this is it for me in an early am photo shoot. Add Arms up for more of a workout with Warrior I.</div>
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Thank your digestion for energizing you. Look forward to your next meal.</div>
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WARRIOR II</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwD5WcZwJundhW9etkRTBTpsnqL_ZVPbA4KMevBhMJbwSTWbgWhSvGP7XKUxMUH-26UM52fQBjJiunCAedB4tKF3-He7ErKCaUUrt6Y3_IvvsaZnN3XZv3OC8csWXmRY0w92qQk5rwvQE/s1600/W3.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwD5WcZwJundhW9etkRTBTpsnqL_ZVPbA4KMevBhMJbwSTWbgWhSvGP7XKUxMUH-26UM52fQBjJiunCAedB4tKF3-He7ErKCaUUrt6Y3_IvvsaZnN3XZv3OC8csWXmRY0w92qQk5rwvQE/s200/W3.jpg" width="150" /></a>Warrior II is a great pose to further open up the hips. You can step back into the pose from mountain, and allow your pelvis and body to turn to the side. Check
if your hips are level, and your body is stacked comfortably above your pelvis.
Look down to your forward knee, as it moves into a lunge it should optimally
align in line over the foot, not be diving in towards the ground. I align by
consciously activating the deep hip muscles that turn the femur bone outward. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgy9y4SQkkc7q_EvylVNhM7Nw7JfSyH9Ml6WjWHZw52xOwSgHdCik8BgyrSmD7jufICwMckuwx9KXhz1HsKfsJPO-nNPyqOojA931GauYbYGYwdqGMoMlEM1pLDSDzuOX_K0BZseaPJ9c4/s1600/W4.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgy9y4SQkkc7q_EvylVNhM7Nw7JfSyH9Ml6WjWHZw52xOwSgHdCik8BgyrSmD7jufICwMckuwx9KXhz1HsKfsJPO-nNPyqOojA931GauYbYGYwdqGMoMlEM1pLDSDzuOX_K0BZseaPJ9c4/s200/W4.jpg" width="150" /></a></div>
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Warrior II with arms lifted, shoulder blades can lightly meet each other, then palms can turn down to the floor.While here, sense the back ribs lifting a little as you inhale, while at the same time hold the navel in for stability. Keep shoulders soft and easy.</div>
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I like to look out over my forward facing fingertips and consider what I want to focus on for the day, to accomplish.Or if this is a sunset workout for me, I consider a positive emotion to focus upon. When outdoors, I let the natural beauty of the environs refresh me in my own little yoga bubble.</div>
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Here, you can thank your lungs for oxygenating all your tissues </div>
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<o:p>Move into the poses from the prior post for more power, Chair, Plank, Side Plank, and Hip Bridge. </o:p></div>
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These Asana poses may be used prior to meditation practice, or to simply be a self care and refreshment time in your day. In yoga philosophy, the poses are part of a lifestyle for wellness; see the 8 limbs of yoga reference. </div>
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After I perform these postures (Asanas) my body feels
lighter and my hips move more fluidly as I walk. A great feeling, older,
stronger! Look at the link below on yoga for healthy aging. </div>
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<o:p></o:p></div>
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<o:p> Next up: Warrior III, and the Hip and Yoga</o:p></div>
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<o:p><br /></o:p></div>
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Resources </div>
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<span style="color: #343434; font-family: Times; mso-bidi-font-family: Times;">Medical Therapeutic Yoga<b> </b>Definition: Medical
Therapeutic Yoga is the practice of yoga in medicine, rehabilitation, and
wellness settings by a licensed health care professional who is completing or
has graduated from the Professional Yoga Therapy Studies program and has been
credentialed as a Professional Yoga Therapist-Candidate or Professional Yoga
Therapist.<span style="mso-spacerun: yes;"> </span></span><a href="http://proyogatherapy.org/"><span style="font-family: Times; font-size: 16.0pt; mso-bidi-font-family: Times;">http://proyogatherapy.org</span></a><u><span style="color: blue; font-family: Times; font-size: 16.0pt; mso-bidi-font-family: Times; mso-themecolor: hyperlink;"><o:p></o:p></span></u></div>
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<a href="http://yogateachercentral.com/free-teaching-tools/blog/class-theme-grounding/">http://yogateachercentral.com/free-teaching-tools/blog/class-theme-grounding/</a><o:p></o:p></div>
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I share this link for the option for you to read more about
how one may “ground” or feel connected to the earth, and your feet, during yoga
exercise. However specifics on foot and knee alignment as given here may not
pertain to you, in other words you may need to have feet slightly turned in or
out depending on your ankles, knees, hips and pelvic structure.<o:p></o:p></div>
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<a href="http://yogaforhealthyaging.blogspot.com/2015/10/proof-of-effectiveness-of-reducing.html">http://yogaforhealthyaging.blogspot.com/2015/10/proof-of-effectiveness-of-reducing.html</a>
Look at all the medical benefits of regular yoga exercise <o:p></o:p></div>
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<a href="http://www.yogajournal.com/article/beginners/the-eight-limbs/">http://www.yogajournal.com/article/beginners/the-eight-limbs/</a><span class="MsoHyperlink"><o:p></o:p></span></div>
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Anonymoushttp://www.blogger.com/profile/16287338737261803125noreply@blogger.com0tag:blogger.com,1999:blog-2243124167875046624.post-13556396810223493332015-10-20T13:48:00.002-07:002015-10-20T13:48:44.223-07:00The Core, week 4: Pelvic Floor Muscles<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #1a1a1a; font-family: Arial; font-size: 13pt;">The Core, week 4: Pelvic Floor Muscles<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 13pt;"><span style="color: magenta;">“Because you know I’m all about that bass, ‘bout that bass, no treble” </span></span></div>
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<span style="font-family: Arial; font-size: 13pt;"><span style="color: magenta;">(Meghan Trainor's fantastic lyrics from “All about that Bass”)<o:p></o:p></span></span></div>
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<span style="color: #1a1a1a; font-family: Arial; font-size: 13pt;">Abdominal core stabilization is not complete without activating the muscles at your base--a group of muscles located at the bottom of your core. You may know them as “Kegel” muscles. They are your pelvic floor muscles (PFM). They play a role not only in core stability, but also in urinary function, fecal function, and sexual health.<o:p></o:p></span></div>
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<span style="color: #1a1a1a; font-family: Arial; font-size: 13pt;">If you don’t want any “trouble” (such as leaking urine, prolapse, or ineffective core activation) then it's time to learn to use your “base”.<o:p></o:p></span></div>
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<u style="text-underline: #1A1A1A;"><span style="color: #1a1a1a; font-family: Arial; font-size: 13pt;">How do they (PFM) make my core stronger?</span></u><span style="color: #1a1a1a; font-family: Arial; font-size: 13pt;"><o:p></o:p></span></div>
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<span style="color: #1a1a1a; font-family: Arial; font-size: 13pt;">A strong core gives your spine stability when you move or lift something. The core muscles work together to add pressure inside of your abdomen so your spine is stable. If the rest of your core (diaphragm, abs, and back muscles) are all contracting and adding pressure, but you have no “floor” to resist that pressure, then you get a leak of pressure. This leak at best means you don’t build enough pressure to stabilize your spine. For some, it means you leak urine.<o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgG4F9AtPVwJVFOni7PZ9ibnaf1Zepjm_TMN5BHcxTa5Lq8mg4NMGe-oxFm1D8RjphkoVTABcCyEvbWcYKObqFXS9e4PKnx9JwEIP5-3qrS01XzIMwloiKJq89t5W6fQzxMAEeABSy2ZnM/s1600/FullSizeRender.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgG4F9AtPVwJVFOni7PZ9ibnaf1Zepjm_TMN5BHcxTa5Lq8mg4NMGe-oxFm1D8RjphkoVTABcCyEvbWcYKObqFXS9e4PKnx9JwEIP5-3qrS01XzIMwloiKJq89t5W6fQzxMAEeABSy2ZnM/s320/FullSizeRender.jpg" width="244" /></a></div>
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<u style="text-underline: #1A1A1A;"><span style="color: #1a1a1a; font-family: Arial; font-size: 13pt;">How do I strengthen them?</span></u><span style="color: #1a1a1a; font-family: Arial; font-size: 13pt;"><o:p></o:p></span></div>
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<span style="color: #1a1a1a; font-family: Arial; font-size: 13pt;">This is the question we are asked at CTS all the time. The answer seems backwards. Most women I see are not weak because they haven’t done enough Kegels, but because they are <i>Kegeling too much</i>, making their muscles short and tight. Or they are long and weak because they bare down often-straining to poo or pee. Or they have scarring from childbirth that keeps the muscles short. And for both men and women I see pelvic floor muscles that are confused or de-activated after a surgery. So here are my best generalized tips on how to strengthen your pelvic floor muscles.<o:p></o:p></span></div>
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<tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTQCdgtMv-z3q779bw-nvgI0yG7UuMjMHGegOV3MQEwxEQpzMdXsL7LDmZY-IS78V3m7VvXR1JSkSVrpUUO95-fkM9wXlB0Qit7f5GBdOaxqhWbXX3mxMPvg2rImfLHIPPh7uNWcYKVh8/s1600/FullSizeRender-18.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="244" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTQCdgtMv-z3q779bw-nvgI0yG7UuMjMHGegOV3MQEwxEQpzMdXsL7LDmZY-IS78V3m7VvXR1JSkSVrpUUO95-fkM9wXlB0Qit7f5GBdOaxqhWbXX3mxMPvg2rImfLHIPPh7uNWcYKVh8/s320/FullSizeRender-18.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 12.8px;">So where are these muscles anyway!?! This is a front view of a model of a female pelvis with bones and muscles showing. The white represents the bones of the pelvis. The brown is the pelvic floor muscles (PFM). They span from the pubic bone to tailbone. </td></tr>
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<tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3bAwjNhdvWYBQWNqpo0uM1EZ6lkEnuQluTrlkC1kBmFKzUiOfYZ7G9U6LTCHl9KKRAwj6FgRZAJyOGvPD5Mlo7v0TQ1iiGhBe1v-mqjIIkyI8WuNOv0140iwXRvBt4ouU2BCQYZe1-V4/s1600/FullSizeRender-19.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3bAwjNhdvWYBQWNqpo0uM1EZ6lkEnuQluTrlkC1kBmFKzUiOfYZ7G9U6LTCHl9KKRAwj6FgRZAJyOGvPD5Mlo7v0TQ1iiGhBe1v-mqjIIkyI8WuNOv0140iwXRvBt4ouU2BCQYZe1-V4/s320/FullSizeRender-19.jpg" width="290" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 12.8px;">Here is a sideview.</td></tr>
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<span style="font-family: Arial; font-size: 13pt;"><span style="color: blue;">1.Relax. Do a diaphragmatic breath that you learned last week. Can you feel your pelvic floor muscles stretch when you inhale? If so, you are doing a good job relaxing.<o:p></o:p></span></span></div>
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<span style="font-family: Arial; font-size: 13pt;"><span style="color: blue;">-Are you someone who holds stress in your pelvic floor? Many people do! Throughout the day, think about tension levels in your pelvic floor and do a diaphragmatic breath to relax if you feel tension.<o:p></o:p></span></span></div>
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<span style="font-family: Arial; font-size: 13pt;"><span style="color: blue;">-Relax when you defecate and urinate! No straining!!</span></span></div>
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<span style="font-family: Arial; font-size: 13pt;"><span style="color: blue;">2. Try a basic Kegel, it works for many people. For women it feels like a closure and lift of the vaginal opening. For men it feels like a slight lift of the scrotum. This is the same contraction you do to stop the flow of urine.</span><span style="color: #1a1a1a;"><o:p></o:p></span></span></div>
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<span style="color: #1a1a1a; font-family: Arial; font-size: 13pt;"> -How long you hold depends on how strong you are. Start with just 2 seconds and build up to 10 seconds<b>. More importantly, rest completely for 20 seconds.</b> So, if you are new to Kegels, then hold for 2 sec, rest for 20 sec. Only do 10 reps. Three times a day. These are teeny tiny muscles you are strengthening, so they will fatigue quickly and you won’t be doing good if you try to do all 30 in one set.<o:p></o:p></span></div>
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<span style="color: #1a1a1a; font-family: Arial; font-size: 13pt;"> -Don’t hold your breath while contracting. No need to use full force effort to contract, a gentle contraction is all you need. Also, keep your hips, buttocks, and legs still. If you do the contraction right, no one should be able to see that you are contracting :)<o:p></o:p></span></div>
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<u style="text-underline: #1A1A1A;"><span style="color: #1a1a1a; font-family: Arial; font-size: 13pt;">Do I contract all of my abdominal core muscles together, or is there a better order?</span></u><span style="color: #1a1a1a; font-family: Arial; font-size: 13pt;"><o:p></o:p></span></div>
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<span style="color: #1a1a1a; font-family: Arial; font-size: 13pt;">There is a better order! Stay tuned until next week to learn how to activate the final two muscles of your abdominal core and most importantly, how to coordinate them. For now, get really good at both contracting and relaxing your pelvic floor muscles in isolation so you can use them when needed, and give them the break they deserve when not needed.<o:p></o:p></span></div>
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Week 1: Let’s get acquainted, Core.<o:p></o:p></div>
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Week 2: Alignment - build the scaffolding to support your weak spots while they heal and repair<o:p></o:p></div>
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Week 3: Diaphragm and what Queen Elsa got right<o:p></o:p></div>
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Week 4: Pelvic floor muscles<o:p></o:p></div>
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Week 5: Transverse abdominis and multifidus muscles<o:p></o:p></div>
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Week 6: Shoulder girdle and hip<o:p></o:p></div>
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Week 7: Functional core exercises<o:p></o:p></div>
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Week 8: Round robin demonstration of CTS Physical Therapists’ favorite core exercises.<o:p></o:p></div>
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<span style="color: purple;">Happy Moving!<o:p></o:p></span></div>
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<span style="color: purple;">Crystal Hazelton, PT, MPT, OCS</span><o:p></o:p></div>
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This article is not medical advice. If you have pain or concerns, consult your physical therapist or physician.<o:p></o:p></div>
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Anonymoushttp://www.blogger.com/profile/16287338737261803125noreply@blogger.com0tag:blogger.com,1999:blog-2243124167875046624.post-35765547268945965882015-10-20T13:47:00.002-07:002015-10-20T13:47:39.497-07:00The Core: Week 3. Diaphragmatic breathing and Letting Go<div class="MsoNormal">
The Core: Week 3. Diaphragmatic breathing and what Queen Elsa got right<o:p></o:p></div>
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Take a really nice deep breath…ahhhh<o:p></o:p></div>
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Not only does a deep belly breath slow your heart rate and calm your nervous system, it is also a <b>key </b>component of your core. Why is the diaphragm important? It is one of 4 sides of a canister. When all 4 sides of the canister contract, pressure builds up and stabilizes the spine. If you only do crunches, you build up only one of the 4 sides.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFwFVC0CYnYXFgXlJwHVI5SI2BRRRhsMDRSne8_KGiXJzMNSbkuGVuPNBh8CYInUi62MI-a_nh68Q9XtuVvSMQx-Lju7ywEmh84lMkV1GDCbfdFuT_RAMP2Mtlm-ZrVpCrFB5MXz_ozco/s1600/Screen+Shot+2015-07-24+at+9.44.19+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFwFVC0CYnYXFgXlJwHVI5SI2BRRRhsMDRSne8_KGiXJzMNSbkuGVuPNBh8CYInUi62MI-a_nh68Q9XtuVvSMQx-Lju7ywEmh84lMkV1GDCbfdFuT_RAMP2Mtlm-ZrVpCrFB5MXz_ozco/s1600/Screen+Shot+2015-07-24+at+9.44.19+PM.png" /></a></div>
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If you tried several core “exercises” and still are not getting results, first check your alignment, then check your diaphragm function. Correcting faulty diaphragm function has improved problems ranging from back pain to leaking urine while running.</div>
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<u>How does it work? </u><br />
The diaphragm is a muscle and fibrous tissue that separates the thoracic cavity (heart and lungs) from the abdominal cavity. It is an upside down muscle that is shaped like a dome located at the bottom of your ribs. When it contracts, it moves down towards your abdomen and becomes flat.<o:p></o:p></div>
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<tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMT2BPeFSC5y6IgLyLmikAXvoRYNt1awegpQCdktwemDhff_wQa_RX81DTEUUzInzSCwp3WFH33RVNKs1khRcBaRneq8CXWLQkBenw0GW82nNscdr9Bv7NkCrwRVWTpoRm47axlRTVKng/s1600/Screen+Shot+2015-07-24+at+9.47.40+PM.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="183" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMT2BPeFSC5y6IgLyLmikAXvoRYNt1awegpQCdktwemDhff_wQa_RX81DTEUUzInzSCwp3WFH33RVNKs1khRcBaRneq8CXWLQkBenw0GW82nNscdr9Bv7NkCrwRVWTpoRm47axlRTVKng/s320/Screen+Shot+2015-07-24+at+9.47.40+PM.png" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 12.8px;"><span style="color: #6aa84f;">The diaphragm is at rest on the left. This is what it looks like when you exhale. Your abdomen will feel hollow.</span> <span style="color: #a64d79;">The diaphragm is contracted on the right. This is what it looks like when you inhale, feel your lower ribs open like an umbrella, feel your abdomen rise, and feel your pelvic floor drop. </span><span style="color: #cc0000;"> The red arrows show where pressure is moving.</span></td></tr>
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This downward motion of the diaphragm increases pressure inside of the abdomen. But you still need activation of the other core muscles to maintain pressure for spinal stability. And preferably the diaphragm and pelvic floor muscles need to activate first.<o:p></o:p></div>
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<u>How to breathe with your diaphragm, the basics:</u><o:p></o:p></div>
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<span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">1.<span style="font-size: 7pt; font-stretch: normal;"> </span></span></span>Lie down and relax. Place one hand on your chest and one hand on your stomach just under your ribs.<o:p></o:p></div>
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<span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">2.<span style="font-size: 7pt; font-stretch: normal;"> </span></span></span>Inhale through your nose slowly and feel your abdomen rise and the lower part of your ribs slightly expand like an umbrella. Now repeat this and feel the rise all the way to your lower abdomen and even down into your pelvic floor muscles. You should feel them stretch or expand slightly just like your stomach does. (more on the pelvic floor next week)<o:p></o:p></div>
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<span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">3.<span style="font-size: 7pt; font-stretch: normal;"> </span></span></span>Exhale slowly and observe the return of your stomach and pelvic floor like a balloon that has deflated<o:p></o:p></div>
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<tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAVv5qusCJ55LsdGvziiHoOqt_P4nIEGR5VMerZLQI5WENpvO_eFctMFIDfF9kVBhMtXWXEnvAAOiBNUSMzEfcbJuOlc9M8WYJjVtrlUF_tR8Usg0rSs_w-CScg4f0fErLGQ6u8-k4h4Y/s1600/Screen+Shot+2015-07-24+at+10.22.40+PM.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="186" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAVv5qusCJ55LsdGvziiHoOqt_P4nIEGR5VMerZLQI5WENpvO_eFctMFIDfF9kVBhMtXWXEnvAAOiBNUSMzEfcbJuOlc9M8WYJjVtrlUF_tR8Usg0rSs_w-CScg4f0fErLGQ6u8-k4h4Y/s320/Screen+Shot+2015-07-24+at+10.22.40+PM.png" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 12.8px;">Use the hand on your chest to make sure you aren't breathing with the top of your ribs. You should have twice as much abdominal movement as upper chest movement. </td></tr>
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*Always check alignment first. Are your ribs lifted up, causing chest breath? Are they facing down, causing an exclusive belly breath?</div>
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*When you get good at this, progress to sitting or standing<o:p></o:p></div>
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*Take about 5 min a day for practice with breath work. Get really good at this so that in a few weeks when it’s time to tie this all together you have a diaphragm that is ready to pull it’s weight!<o:p></o:p></div>
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<u>Tips<o:p></o:p></u></div>
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-You’ll learn how to coordinate the diaphragm with the rest of the core muscles in a future post. For now, just learn how to do a diaphragmatic breath<o:p></o:p></div>
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-No need to hyperventilate, breathe slowly, and take some regular breaths in between the deep ones.<o:p></o:p></div>
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-Postpartum ladies may need some extra time or assistance getting their diaphragm back into shape thanks to a wiggly little human squishing the diaphragm for many months of the pregnancy. This squishing often also causes the ribcage to expand resulting in an overstretched and therefore weak diaphragm.<o:p></o:p></div>
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-<span style="color: #674ea7;">Please stop sucking in your stomach all day! Go ahead and pull it in for that summer vacation photo, but like Queen Elsa said, “Let it GO,” the rest of the time! Where do your guts go when you suck in? They can go up into the diaphragm stopping it from dropping and therefore making it unable to help out with correct pressures. Or, they can go down into your pelvic floor contributing to pelvic organ prolapse for women and hernias for men. This constant pressure on your guts can also add to GI dysfunction such as irritable bowel syndrome, constipation, bladder pain, and bladder urgency. So, give your abdomen a break. <i style="mso-bidi-font-style: normal;">Relax your belly more than you contract it</i>. And when it is time to correctly activate your core, make sure all parts of the abdominal core are simultaneously contracted.<o:p></o:p></span></div>
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<span style="color: #674ea7;">---And while we are on topic, sucking in makes your muscles tight and short. Remember last week when I said a short and tight muscle is a weak muscle? So, walking around “activating your core” all day long can actually make it weaker.<o:p></o:p></span></div>
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<span style="color: #674ea7;">A quote from Katy Bowman, one of my favorite biomechanical authors, in her recent book, <u>Move Your DNA</u>:<o:p></o:p></span></div>
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<span style="color: #674ea7;"><span style="mso-tab-count: 1;"> </span>“Rather than stretching or adding exercises to address our chronic stress, we will focus on releasing areas of the body most prone to hypertonicity.”</span><o:p></o:p></div>
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<u>Your homework this week:</u><o:p></o:p></div>
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Spend time learning how to breathe with your diaphragm.<o:p></o:p></div>
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Use your core when you need it.<o:p></o:p></div>
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Relax your core when you don’t need it. <o:p></o:p></div>
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Still have no clue how to do a diaphragmatic breath? Never fear, your anatomy loving PTs are here! We can assess your breathing and all the muscular, bony, and neural structures that can possibly affect that breathing. Then, most importantly show you exercises and movement patterns that can help your “core” function as a useful unit.<o:p></o:p></div>
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Happy Moving!<o:p></o:p></div>
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Crystal Hazelton, PT, MPT, OCS<o:p></o:p></div>
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This article is not medical advice. If you have pain or concerns, consult your physical therapist or physician.<o:p></o:p></div>
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<span style="color: blue;">Week 1: Let’s get acquainted, Core.<o:p></o:p></span></div>
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<span style="color: blue;">Week 2: Alignment - build the scaffolding to support your weak spots while they heal and repair<o:p></o:p></span></div>
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<span style="color: blue;">Week 3: Diaphragm and what Queen Elsa got right<o:p></o:p></span></div>
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<span style="color: blue;">Week 4: Pelvic floor muscles<o:p></o:p></span></div>
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<span style="color: blue;">Week 5: Transverse abdominis and multifidus muscles<o:p></o:p></span></div>
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<span style="color: blue;">Week 6: Shoulder girdle and hip<o:p></o:p></span></div>
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<span style="color: blue;">Week 7: Functional core exercises<o:p></o:p></span></div>
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<o:p><span style="color: blue;">Week 8: Round robin demonstration of CTS Physical Therapists’ favorite core exercises.</span> </o:p></div>
Anonymoushttp://www.blogger.com/profile/16287338737261803125noreply@blogger.com0tag:blogger.com,1999:blog-2243124167875046624.post-78601244480985701302015-10-20T13:45:00.001-07:002015-10-20T13:45:37.467-07:00The Core, week 2: Alignment matters<div class="MsoNormal">
The Core, week 2: Alignment matters<o:p></o:p></div>
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Last week we labeled the muscles that make up your abdominal core. I have two amazing kiddos. Since carrying them in my once toned tummy, my stomach muscles became pretty unrecognizable to me--overstretched, widened, and very very weak. This is common for women postpartum and men with a split in their abdomen (diastasis recti) from heavy weight lifting or a sudden gain in weight. When something important on a building is broken or weak, the repair guys build a scaffolding system to hold the structure of the building while they fix the weak spot. We need to do the same when fixing our weak and overstretched core. Good alignment is your scaffolding. </div>
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These abdominal core muscles are both strained and weaker when your alignment is off. Another way to say this is good alignment of your bones maximizes muscle function. Why? Muscles stretch, relax, and contract. Their maximum force occurs when they are on a slight stretch. If they are already short, then there is not much room for the muscle to contract.<o:p></o:p></div>
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So, what does good alignment look like? Here are some do's and don'ts:</div>
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<tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSbWesyTORzukBSllbXKvYKHyo3L_NGR3_RZpucgocdTB8LR06gXitN-688qgbhHMiNLFdRnqsoNBjXcHBkpPNOr-s11mbimkq-VSAHHuaEO5vHVEd7DU2SN1OHXrD2j9OX7-M-Qdpdfg/s1600/FullSizeRender-9.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSbWesyTORzukBSllbXKvYKHyo3L_NGR3_RZpucgocdTB8LR06gXitN-688qgbhHMiNLFdRnqsoNBjXcHBkpPNOr-s11mbimkq-VSAHHuaEO5vHVEd7DU2SN1OHXrD2j9OX7-M-Qdpdfg/s320/FullSizeRender-9.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 12.8px;">DON'T! This is my lazy posture. Look at my stomach and compare it to the better posture below. I am not sucking in my stomach in any pic, promise! You can actually make your stomach look smaller just by standing with good alignment (and if vanity isn't enough to convince you, you are helping your stomach heal and make it easier to activate your abs when you stand the right way!)</td></tr>
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<tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2-6GNAxhThp74hVL3_AFXNyg-ct1Hj78hyphenhyphenDPEUUljAIfZUGplZTe88SxzzgmJSsxCDPZ4m54TulaVpKUyQ997tIaYw2N6sdRWOKXKmI0H4xoOpzLUzrsBL98XraxGjadunSQ5aNiw4yw/s1600/FullSizeRender-11.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2-6GNAxhThp74hVL3_AFXNyg-ct1Hj78hyphenhyphenDPEUUljAIfZUGplZTe88SxzzgmJSsxCDPZ4m54TulaVpKUyQ997tIaYw2N6sdRWOKXKmI0H4xoOpzLUzrsBL98XraxGjadunSQ5aNiw4yw/s320/FullSizeRender-11.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 12.8px;">DO! Much better! Keeping my ribs down and a slight arch in your low back. My low back still looks flat here, hmm looks like I have some stuff to work on...</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgD5hfTsUaBorMImzBS2BsFL7Ppy0G-ttzbYeAtXwFz70VavCq_1tvxpyhib1pzrPSEiuvn1Gg2uH0LSJXeCRmGSMFe9gF9qbvMD1oxbH3rdbuoCl1JGcu-ZhxnXWGuhGPrQyCaAh2FCgM/s1600/FullSizeRender-8.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgD5hfTsUaBorMImzBS2BsFL7Ppy0G-ttzbYeAtXwFz70VavCq_1tvxpyhib1pzrPSEiuvn1Gg2uH0LSJXeCRmGSMFe9gF9qbvMD1oxbH3rdbuoCl1JGcu-ZhxnXWGuhGPrQyCaAh2FCgM/s320/FullSizeRender-8.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 12.8px;">DON'T: This posture doesn't help either. Here, my abs are overstretched. Can you see that my ribs are lifted up and low back is over-arched? This posture can happen when you wear high heels.</td></tr>
</tbody></table>
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There are three ways to make your muscle short and weak (don't do these 3 things):<o:p></o:p></div>
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<span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">1.<span style="font-size: 7pt; font-stretch: normal;"> </span></span></span>Bad alignment during a task. For example, slouch and try to contract your “abs”. Now sit up tall and try to contract them. Where did you feel stronger? Probably when you were upright. That’s because the abdominal muscles generally span from your ribs to your hip bones. If you bring your ribs close to your waist, you are shortening the muscle. Remember this during daily tasks like lifting your toddler’s stroller into the car. If you use the right posture, your core will actually be stronger!<o:p></o:p></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEji-owtCNZQaz5Fl1KejvGNFeH68iXgmRcRaOfBu8M43QXYuVhiXzd0HQiykZQLe8wdjsXFq-OAYfiwRmKkO_9iySe4dx4T9gvCeaj-GQUCpBRwHWMG-jedU7NzIcsa97uaIdy4NSCnzPo/s1600/FullSizeRender-15.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEji-owtCNZQaz5Fl1KejvGNFeH68iXgmRcRaOfBu8M43QXYuVhiXzd0HQiykZQLe8wdjsXFq-OAYfiwRmKkO_9iySe4dx4T9gvCeaj-GQUCpBRwHWMG-jedU7NzIcsa97uaIdy4NSCnzPo/s320/FullSizeRender-15.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 12.8px;">DON'T! Can't quite activate my core because my ab muscles are already too short in this position. See how close my ribs are to my waist.</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwyIsgKwqdATO8vbj74nkA-49vcRI8LTeTaD6uzHqsWF-s-t8jPt2pRssHzM-EqLmmxvXGUzbYgqwdPgh_mx2RhRIiBWsZf_DFoThyphenhyphen_fAZIck6lMSA0k9QeCaQKr2g0Xq6NkDtvsZ5qwk/s1600/FullSizeRender-12.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwyIsgKwqdATO8vbj74nkA-49vcRI8LTeTaD6uzHqsWF-s-t8jPt2pRssHzM-EqLmmxvXGUzbYgqwdPgh_mx2RhRIiBWsZf_DFoThyphenhyphen_fAZIck6lMSA0k9QeCaQKr2g0Xq6NkDtvsZ5qwk/s320/FullSizeRender-12.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 12.8px;">DO! Ah, now I can easily contract my abs, protect my back, and get an extra squat in for the day while I lift this cute wiggle worm.<br />
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<span style="font-size: xx-small; text-align: start; text-indent: -24px;">Check out our amazing aide Alliena's demonstration of how to pick something up off the ground correctly.</span></td></tr>
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaRxeJQxd6kXtZZmtXSCO7ZVvEZ14cY8auuou7iWQJsrMVG3ioiqNEpPggKfAG1VzCOCUqqkVqV8MOkT_5jLHqJNP8VKrLzxajgCmHWDMhxU6hqO9zQNv9Ira-q1azdpPzdS08gUHTl1U/s1600/FullSizeRender-3.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaRxeJQxd6kXtZZmtXSCO7ZVvEZ14cY8auuou7iWQJsrMVG3ioiqNEpPggKfAG1VzCOCUqqkVqV8MOkT_5jLHqJNP8VKrLzxajgCmHWDMhxU6hqO9zQNv9Ira-q1azdpPzdS08gUHTl1U/s320/FullSizeRender-3.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 12.8px; text-align: center;">DON'T! Nope, can't contract abs here. It's hard to see her ribs in this picture, so you can look at her spine. Do you see how curved it looks? Her stomach muscles are shortened in this position. </td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUnNVVEa5o4Q5Mno7QOFvh0nwF94vTXNh0l22AwSozw6SRianJjICACd5vTuDL1DxDtyTTLTrkP_Gb3aHWsnI-CsFhD7SFUPTy0M0CYjjzw7AsU5-iSTk3r05RgQ4ikrRGLvUMazXAJYg/s1600/FullSizeRender-2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUnNVVEa5o4Q5Mno7QOFvh0nwF94vTXNh0l22AwSozw6SRianJjICACd5vTuDL1DxDtyTTLTrkP_Gb3aHWsnI-CsFhD7SFUPTy0M0CYjjzw7AsU5-iSTk3r05RgQ4ikrRGLvUMazXAJYg/s320/FullSizeRender-2.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 12.8px;">DO! Yes! She is not squishing her abs here. It will be easier to activate her core if needed. An added bonus: this position protects your back even if you pick something up that is light, such as a pen!</td></tr>
</tbody></table>
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<span style="text-indent: -0.25in;">2.<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><span style="text-indent: -0.25in;">Tight muscles. Muscles are amazing, they adapt to what our posture tells them to do. Bad alignment over time causes the muscles to decrease length. An easy example is if you sit most of your day, the muscles on the front of your hip will get cozy in that position, thereby becoming short. You experience this as feeling tight (psoas anyone!?!).</span></div>
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<o:p></o:p></div>
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<span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">3.<span style="font-size: 7pt; font-stretch: normal;"> </span></span></span>Overactive muscles. Because muscles adapt, if you keep them contracted (muscle length shortens when it contracts) all the time, they will stay short which makes them weak. Therefore, sucking in your core all day long is NOT a way to strengthen it!</div>
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Or, you might be making your muscles long and weak by over stretching them. </div>
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<o:p><br /></o:p></div>
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<o:p>Look what happens to my stomach when I wear 3 inch heels.</o:p></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9PP3q6AKz8_cYYw1_v3LLDrYHRwfySHcnUx5KgxdIBu_NtkXdJW9EbBLxdVjE733SjKYoE3W5Kg6lyNyn_g5TMh6qNdKqPfQztimeOC04T1L1ubOwoP4LMIRXcN7M-0Eocb9zrwCYlaY/s1600/IMG_1517.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9PP3q6AKz8_cYYw1_v3LLDrYHRwfySHcnUx5KgxdIBu_NtkXdJW9EbBLxdVjE733SjKYoE3W5Kg6lyNyn_g5TMh6qNdKqPfQztimeOC04T1L1ubOwoP4LMIRXcN7M-0Eocb9zrwCYlaY/s320/IMG_1517.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 12.8px;">DON'T! Sad overstretched abs (I confess, you'll see me wearing cute heels at times. But not when walking or long periods of standing are involved)</td></tr>
</tbody></table>
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My low back arches and and pushes my abs forward.</div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0JO059yigoGSqvVWzb3RbM7Q0kbpfw8M3DyQtaefKNm7D4AdFFDY0pRY1KVMoow5e2sdY0sUPGsLwk4fA01pV5CzzP9MLwpZ9IsvtdnqP222ijB8iklaeM9Mg19mhvDOrEPmneWD6j-A/s1600/IMG_1522.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0JO059yigoGSqvVWzb3RbM7Q0kbpfw8M3DyQtaefKNm7D4AdFFDY0pRY1KVMoow5e2sdY0sUPGsLwk4fA01pV5CzzP9MLwpZ9IsvtdnqP222ijB8iklaeM9Mg19mhvDOrEPmneWD6j-A/s320/IMG_1522.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 12.8px;">DO! Happy abs that have no strain or stress</td></tr>
</tbody></table>
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What is your body doing when you put on make-up, brush your teeth, or fix your hair? Here I am putting on make-up, being lazy as I lean my stomach on the counter. </div>
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4t-jSIK88ZYCc6Dq1rRv7acVbuZEdz_LItjUXsYv2CctfPfQX6Jsrjk7z5rO32Ow37ePNXznQN2Bh7Y6mlgCSeGN3BLUBdY4Th90VxU9BhkE1Sndn-aaNKYX44UUlLS_zFWsGDxgqaeY/s1600/IMG_1515.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4t-jSIK88ZYCc6Dq1rRv7acVbuZEdz_LItjUXsYv2CctfPfQX6Jsrjk7z5rO32Ow37ePNXznQN2Bh7Y6mlgCSeGN3BLUBdY4Th90VxU9BhkE1Sndn-aaNKYX44UUlLS_zFWsGDxgqaeY/s200/IMG_1515.jpg" width="150" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 12.8px; text-align: center;">DON'T! Stomach is overstretched, back is arched</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilj71cgqsR8kuMpkXEZrYbk_XADnY0V0gl8RJLanqGKi26HuMuVqo1Zbp7l-PnqVqrxdqYIn4MstSbgeZFvrwvhZP0cgUGDI2DWYiUGbIWJdGkzBDIAZ6FY4ZkEFcQzWilKDFMYnbtlzg/s1600/IMG_1516.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilj71cgqsR8kuMpkXEZrYbk_XADnY0V0gl8RJLanqGKi26HuMuVqo1Zbp7l-PnqVqrxdqYIn4MstSbgeZFvrwvhZP0cgUGDI2DWYiUGbIWJdGkzBDIAZ6FY4ZkEFcQzWilKDFMYnbtlzg/s200/IMG_1516.jpg" width="150" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 12.8px;">DO! Standing upright without arching my back or leaning on the counter</td></tr>
</tbody></table>
Alliena demonstrates the wrong and right way to reach into a cabinet.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEfxfrE7bB2R7TuoGxFP4FAv8e_fo4F00e86oT1wilv5RRd1kRpUBSlYhmWcOZ6dEvyG6dP1erS8xwJa_n5TrMsK3fSKY928KtH3G8KkuQzT3EQoAmhpk7fBhLEY7qAMeBC2AWaaOGmhE/s1600/FullSizeRender-4.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEfxfrE7bB2R7TuoGxFP4FAv8e_fo4F00e86oT1wilv5RRd1kRpUBSlYhmWcOZ6dEvyG6dP1erS8xwJa_n5TrMsK3fSKY928KtH3G8KkuQzT3EQoAmhpk7fBhLEY7qAMeBC2AWaaOGmhE/s320/FullSizeRender-4.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 12.8px;">DON'T! Her ribs are lifted up, this over-stretches her abs</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEithfBQSllU3CkNxBjd9XjuIlwPbXev_JfMhZ0D95Ndsj7lP1P5IA8fiBCBaoQl_BmRAc3wtAseX-zRxojD7CWsM19p50SD_XFoNY0U5x02Gtt9n1lCIrng8zRv3GjdcPJe3I1uk5CM88Q/s1600/FullSizeRender-5.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEithfBQSllU3CkNxBjd9XjuIlwPbXev_JfMhZ0D95Ndsj7lP1P5IA8fiBCBaoQl_BmRAc3wtAseX-zRxojD7CWsM19p50SD_XFoNY0U5x02Gtt9n1lCIrng8zRv3GjdcPJe3I1uk5CM88Q/s320/FullSizeRender-5.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 12.8px;">DO! She correctly keeps her ribs down, this makes it easier for her abs to engage</td></tr>
</tbody></table>
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So, using a bit of logic. To make your core stronger, use good alignment, relax your abs unless you need them (more on this later), and stretch your muscles so they have good length.<o:p></o:p></div>
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If you cannot get into good alignment, you need to spend extra time improving the motion at certain joints. Your physical therapist can help you identify these joints and prescribe specific exercises to improve your alignment.<o:p></o:p></div>
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Hoping this helps you move better! Here is the line up for the rest of this core series.</div>
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<span style="background-color: white; color: #141823; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 19px;">Week 1: Let’s get acquainted, Core.</span><br />
<span style="background-color: white; color: #141823; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 19px;">Week 2: Alignment - build the scaffolding to support your weak spots while they heal and repair</span><br />
<span style="background-color: white; color: #141823; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 19px;">Week 3: Diaphragm and what Queen Elsa got right</span><br />
<span style="background-color: white; color: #141823; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 19px;">Week 4: Pelvic floor muscles</span><br />
<span style="background-color: white; color: #141823; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 19px;">Week 5: Transverse abdominis and multifidus muscles</span><br />
<span style="background-color: white; color: #141823; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 19px;">Week 6: Shoulder girdle and hip</span><br />
<span style="background-color: white; color: #141823; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 19px;">Week 7: Functional core exercises</span><br />
<span style="background-color: white; color: #141823; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 19px;">Week 8: Round robin demonstration of CTS Physical Therapists’ favorite core exercises.</span></div>
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<span style="background-color: white; color: #141823; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 19px;">Happy Moving!</span></div>
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<span style="background-color: white; color: #141823; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 19px;">Crystal</span></div>
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<span style="background-color: white; color: #141823; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 19px;">Crystal Hazelton, PT, MPT, OCS</span></div>
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<span style="background-color: white; color: #141823; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 19px;">This is not medical advice. If you have pain, contact your physical therapist or doctor.</span><br />
<span style="background-color: white; color: #141823; font-family: helvetica, arial, sans-serif;"><span style="font-size: 14px; line-height: 19px;">For more great pics and specific information on diastasis recti, checkout the blog at Diastasisrectified.com </span></span></div>
Anonymoushttp://www.blogger.com/profile/16287338737261803125noreply@blogger.com0tag:blogger.com,1999:blog-2243124167875046624.post-7247249032252868332015-10-20T13:43:00.002-07:002015-10-20T13:43:50.058-07:00Eight weeks to understanding THE CORE<div style="color: #141823; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 19px; margin-bottom: 6px;">
Eight weeks to understanding THE CORE</div>
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WEEK 1: Let’s get acquainted, Core.<br />
This just might be my favorite topic (nerdy, I know). It’s one of the most asked about concepts from people with various musculoskeletal problems. But what IS the CORE!?!</div>
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The Core is certainly a VIP (Very Important Part of your body). Let’s not insult it by thinking it plays only one role. In the 1980’s we wanted that six-pack! One single muscle, the rectus abdominis was our focus for toning our core. That muscle happens to cause forward flexion of the spine (remember 200 crunches/day, anyone?) But what about sideways, backwards, and rotational motions? Can you even move the spine well if your hips are weak and wobbly? What does The Core actually look like? It is passive structures (things that don’t move like bones and ligaments), neurologic structures, and active structures including all the muscles in between your shoulders and hips. Yep, everything between those 4 limbs. Whether you are concerned with diastasis recti (a split in your abdomen), back pain, SIJ pain, shoulder pain, elbow pain, or getting toned “abs”, this inclusive physical description of The Core is relevant for you. </div>
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What roles does The Core play? A strong core has been linked to decreased low back pain, decreased pain with chronic rotator cuff injury in the shoulder, and decreased impact of diastasis recti among other things. It stabilizes joints, moves joints, decreases the compression load of spine, and transfers loads. So, the term “Core stability” that was coined in the late 90’s just doesn’t cover all the cool stuff your core does. Let’s clarify by saying core strength is the force produced by core muscles. And core stability is the foundation that those forces are able to move on…still with me? How about an example? A baseball pitcher strengthens his core muscles with specific individual exercises. However, he has good core stability when he is able to successfully transfer force from when he winds up his left leg, plants, rotates at the hip, then transfers that force through his core and into his right pitching arm. This load transfer occurred thanks to good range of motion of several joints, good coordination, and strong enough muscles that pull on the passive structures (bones, ligaments, and connective tissue). </div>
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The most commonly referenced muscles for the core are located between the ribcage and pelvis. These muscles form a canister shape in the abdomen with a top, bottom, front, back, and sides. Let's call this THE ABDOMINAL CORE. They include:<br />
FRONT<br />
-transverse abdominis (TrA) – deepest muscle in the front and side of abdomen<br />
-rectus abdominis - the most superficial front abdominal muscle, aka six-pack muscle<br />
SIDE<br />
-internal and external obliques – muscles on part of your front and side contributing to your waist<br />
BACK<br />
-multifidi - deep spine muscle adding to the back wall<br />
TOP<br />
-diaphragm – just underneath the ribcage, this forms top of the canister<br />
BOTTOM<br />
- pelvic floor muscles – spanning the pubic bone to tailbone, this forms the bottom of the canister</div>
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Now, to give a sturdy “stable” base for these abdominal core muscles to work properly, you also need strong hip and shoulder girdle muscles. Therefore, all muscles from your hip, pelvis, abdomen, and shoulder girdle get to be included in this core-labeling party. </div>
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Hopefully you can now see why there isn’t a set of 5 exercises I can give you to “strengthen your core”. You need to move, strengthen, relax (more on this later), and coordinate every muscle from your shoulders down to your feet. </div>
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(Dear fellow biomechanical nerds, if you are freaking out right now thinking I’m focusing too much on muscles and ignoring the critical neuro side of the neuromuscular system, just bare with me. It’s a lot of info for a fb post!)</div>
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Over the next 8 weeks, I will address how you can strengthen specific muscles of your core. Stay tuned as this is only an introduction to this fascinating force transferring dynamic VIP! </div>
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Week 1: Let’s get acquainted, Core.<br />
Week 2: Alignment - build the scaffolding to support your weak spots while they heal and repair<br />
Week 3: Diaphragm and what Queen Elsa got right<br />
Week 4: Pelvic floor muscles<br />
Week 5: Transverse abdominis and multifidus muscles<br />
Week 6: Shoulder girdle and hip<br />
Week 7: Functional core exercises<br />
Week 8: Round robin demonstration of CTS Physical Therapists’ favorite core exercises. </div>
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Phew! Overwhelmed yet? Let’s take this one step at a time. This week’s tip: focus on stretching your hips, low back, thoracic spine and shoulder in a pain free way (in as many directions as you can) so that you can be ready to get into good alignment next week. Good alignment is essential for maximum muscle strength! Snap a photo. I’d love to see your favorite stretch!</div>
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Enough typing for now. Time for me to take a movement break and enjoy a stroll with the fam.<br />
Happy Moving!<br />
Crystal</div>
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Crystal Hazelton, PT, MPT, OCS</div>
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This article is not medical advice. If you have pain, consult your physical therapist or physician.</div>
Anonymoushttp://www.blogger.com/profile/16287338737261803125noreply@blogger.com0tag:blogger.com,1999:blog-2243124167875046624.post-13205148945429910432015-10-15T17:00:00.000-07:002015-10-15T17:00:58.594-07:00Yoga for Cardio Wellness and Power<br />
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Yoga for Cardio Wellness, and Power: Medical Yoga<o:p></o:p></div>
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Maureen Mason MSPT, WCS, CCI, PYT-C<o:p></o:p></div>
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October 2015 </div>
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Part 3 of 9</div>
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Celebrate PT month!<o:p></o:p></div>
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Yoga can power up muscles, and key yoga asanas are
illustrated here. Also, yoga appears to have cardiovascular benefits similar to
those seen in the standard advised aerobic fitness training protocols. The latest
research identifies reductions in blood pressure and improved lipid profiles in
a groups practicing yoga for 12 weeks or more. This is great news for the 80%
of the population that do not perform aerobic training regularly. <o:p></o:p></div>
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<span style="color: #343434; mso-bidi-font-family: Arial;"><span style="mso-spacerun: yes;"> </span>According to research from the European
Journal of Preventative Cardiology “Compared with individuals who did not
participate in any physical activity, those who practiced asana-based yoga
reduced their LDL-cholesterol levels by 12.1 mg/dL and systolic blood pressure
by 5.2 mm Hg and increased their HDL-cholesterol levels by 3.2 mg/dL. In
addition, the yoga practitioners also saw significant reductions in body-mass
index, diastolic blood pressure, total cholesterol, triglycerides, and heart
rate. Overall, the yogis lost 2.35 kg compared with non -exercisers…. Yoga, it
appears, might provide a benefit in terms of improving cardiovascular risk
profiles similar to that of physical activities like cycling or brisk walking,
say researchers".</span></div>
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Medical Yoga, as prescribed individually in the Professional
Yoga Therapy method, considers safety, stability, and sequencing of yoga poses to
build strength. No wobbling or painful twisting or nerve irritating maneuvers
should occur when performing yoga for health benefits. Props such as blankets,
blocks, and bolsters are used for optimizing alignment and comfort.</div>
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Here are a few key poses, I am showing "modified" versions per my own flexibility, strength, and safety; asanas can help you develop
power without hitting the gym for 90 squats and lunges with machines or free weights. These are performed with breath control and engaging spinal neutral-avoiding pivoting or arching excessively. <o:p></o:p></div>
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Yoga Asanas for strength and power:</div>
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Chair Pose</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQhfO44TSUZnyO-9uF42754B-hMhv3KOgeCXx5aPW_neTz12as7ruZvNJvjLAVvOKmLfzOyU2mcQer3PNH95fkudaedIOs6bHrb6Xm68IXw8BTwdzCARdfT9DAQ0mUwab9nPpYidLI3Cg/s1600/modchr.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQhfO44TSUZnyO-9uF42754B-hMhv3KOgeCXx5aPW_neTz12as7ruZvNJvjLAVvOKmLfzOyU2mcQer3PNH95fkudaedIOs6bHrb6Xm68IXw8BTwdzCARdfT9DAQ0mUwab9nPpYidLI3Cg/s200/modchr.jpg" width="95" /> </a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQhfO44TSUZnyO-9uF42754B-hMhv3KOgeCXx5aPW_neTz12as7ruZvNJvjLAVvOKmLfzOyU2mcQer3PNH95fkudaedIOs6bHrb6Xm68IXw8BTwdzCARdfT9DAQ0mUwab9nPpYidLI3Cg/s1600/modchr.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><br /></a></div>
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<span style="mso-spacerun: yes;">I love this, as it provides a "hip hinge" while engaging abdominals, low back, pelvic, and leg muscles in a functional pattern that carries over to spine protection during activities of daily living. It is a mini squat with a slight forward lean. Add arms reaching up for an upper/lower body hold. My shoulders are tight on reaching up and I "</span>substitute" by arching my mid back too much, so I warm up with just legs and trunk. </div>
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<span style="mso-spacerun: yes;">This is great for post partum moms lifting babies, as it allows the strong hip to be the hinge vs the spinal segments. </span></div>
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Boat Pose</div>
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<span style="mso-spacerun: yes;">The boat is o</span>ften performed with legs out straight-but-anyone reading this have tight hamstrings? This also requires a flexible lower spine and tailbone, and breathing while holding lower abdominals in. You can build up to it by practicing pilates style roll backs.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitBzr33a9DhZbdTE8HUFwqrHxwqI6Euh9CpPeLrlHo826XxjooKMQVYCvhq7uMPnswe4P7oaKPpzusyF8IZ6-2D1MxZTYSLH9X8f8F5c-x8hLlT-7rtK_TsMSvOX12IyOIS6nUy747-pw/s1600/mod.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="135" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitBzr33a9DhZbdTE8HUFwqrHxwqI6Euh9CpPeLrlHo826XxjooKMQVYCvhq7uMPnswe4P7oaKPpzusyF8IZ6-2D1MxZTYSLH9X8f8F5c-x8hLlT-7rtK_TsMSvOX12IyOIS6nUy747-pw/s200/mod.jpg" width="200" /></a></div>
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<span style="mso-spacerun: yes;"> Plank</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglIhhqXz5pq9ovJXOQh-_X9IWOqUcjY4kFO0oklvK6IbrSmUxjJ5OCwlXxftV_X5bEfcJaMHPHyKeJyuJPi9TmVtJAdfs4CfADyrVkYl2Vt1Y78JjEhe7VcqHAAs57jTyvtt7u6vvGAek/s1600/plankY.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="137" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglIhhqXz5pq9ovJXOQh-_X9IWOqUcjY4kFO0oklvK6IbrSmUxjJ5OCwlXxftV_X5bEfcJaMHPHyKeJyuJPi9TmVtJAdfs4CfADyrVkYl2Vt1Y78JjEhe7VcqHAAs57jTyvtt7u6vvGAek/s200/plankY.jpg" width="200" /></a></div>
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<span style="mso-spacerun: yes;">I am not a perfect straight line with this, but am better at lowering my hips without over arching my back and sagging. A key control tip here is to dial in </span>scapula-thoracic stabilization with a shoulder lock, or in lay terms, turn on a slight shoulder blade pinch vs hunching shoulders into a rounded position. How long can you hold this? A great goal is to build up to 60 seconds.</div>
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<span style="mso-spacerun: yes;">Side plank</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqQWfUK02zKthaC7-6TgPTydEqKkfPh2yN33mOXOOcLbMZLy_nkgueN8_t2AJgkjt_pKIM3WgX3yg-0_ltYZb0IizhJ_2LOC15FDkI21skXQRi6dH1iCrfwwQC5QCH7sXVIjcDO60gquE/s1600/modplk.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="156" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqQWfUK02zKthaC7-6TgPTydEqKkfPh2yN33mOXOOcLbMZLy_nkgueN8_t2AJgkjt_pKIM3WgX3yg-0_ltYZb0IizhJ_2LOC15FDkI21skXQRi6dH1iCrfwwQC5QCH7sXVIjcDO60gquE/s200/modplk.jpg" width="200" /></a></div>
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The truth is that it
has taken me months to develop the ability to hold the side plank without my
hip cramping and my shoulder giving out.</div>
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<o:p></o:p></div>
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<o:p> But you may notice my back appears to be arching-big deal, but it could become a pivot and compression point, and strain.So I am building on this, with a dose of yoga 3 to 4 x a week, 30 min sessions mostly. </o:p></div>
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<o:p> In order to have strong hips for walking, and for runners, the side plank should be held for 30 sec. for women, and 60 sec for men.</o:p></div>
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What are your favorite Asanas? And do you have a question regarding yoga safety and your joints or spine? Log in and let us know!</div>
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For PT month we have private Physical Therapist training sessions available, call for details.</div>
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Next up: Warrior series. Yoga for energizing.</div>
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References:</div>
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<span style="font-family: Times, Times New Roman, serif;">Chu P, Gotink RA,
Yeh GY, Goldie SJ, Hunink MG. The effectiveness of yoga in modifying risk
factors for cardiovascular disease and metabolic syndrome: a systematic review
and meta-analysis of randomized controlled trials. Eur J Prevent Cardiol 2014;
DOI:10.1177/2047487314562741. <a href="http://cpr.sagepub.com/content/early/2014/12/02/2047487314562741.abstract"><span style="color: #1766a5; text-decoration: none; text-underline: none;">Abstract</span></a><o:p></o:p></span></div>
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<span style="font-family: Times, Times New Roman, serif;"><o:p> </o:p><a href="http://www.medscape.com/viewarticle/836678">http://www.medscape.com/viewarticle/836678</a></span></div>
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<span style="font-family: Times, Times New Roman, serif;"><o:p> </o:p>Namaste,
Yogis: Review Suggests Yoga Improves CVD Risk</span></div>
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<span style="font-family: Times, Times New Roman, serif;"><a href="http://proyogatherapy.org/">http://proyogatherapy.org</a><span style="color: #343434;"><o:p></o:p></span></span></div>
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Anonymoushttp://www.blogger.com/profile/16287338737261803125noreply@blogger.com0tag:blogger.com,1999:blog-2243124167875046624.post-27397050545863685942015-10-08T18:00:00.001-07:002015-10-08T18:00:12.242-07:00
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Yoga for your Power and Peace, Medical Yoga<span style="mso-spacerun: yes;"> </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikOGhJIqVMdM2NgxCkVa3uj49VCxu_VOU4a5ZTCgVIGGE2yEd4_VtAbpDeQnE36bzEW3UY-qVHSkOcofNGd_zgxxBqHMJbSTYES457_1rVgz2JIf6ph_i0F_QA72PitjN2e5T-TpHl0i4/s1600/hummer.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikOGhJIqVMdM2NgxCkVa3uj49VCxu_VOU4a5ZTCgVIGGE2yEd4_VtAbpDeQnE36bzEW3UY-qVHSkOcofNGd_zgxxBqHMJbSTYES457_1rVgz2JIf6ph_i0F_QA72PitjN2e5T-TpHl0i4/s200/hummer.jpg" width="200" /></a></div>
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Maureen Mason MSPT WCS, CCI, PYT-C </div>
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Part two of nine. October 2015, Yoga mind beyond muscles.
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Celebrate PT Month with Medical Yoga!</div>
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Yoga can be useful as a philosophy and a lifestyle. Not a
religion, but having tenants or sutras that are similar to religious
disciplines. One may cultivate religious practices and use yoga derived
strategies to augment and enhance the religious affiliation. Or use yoga as
your guide to optimize your human potential. If the ultimate goal (of yoga) is
enlightenment, no small topic, we see strategies to attain bliss,
enlightenment, as the spiritual and energetic goal of yoga. The spiritual and energetic aspects of yoga are often overlooked in "yoga workout" classes. In my first post I
referenced the 8 limbs of yoga, and today we are looking more deeply into the
spiritual /energetic aspects of yoga, limbs 5, 6, 7, 8.</div>
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In Physical Therapy we use yoga postures, or Asanas, to
attain flexibility, balance, strength, and power. Yoga postures can help our clients meet their goals. Also we address the mind, and
the ability of our clients to attain a sense of peace or calm, to tune down or
turn off pain, as well as improve relaxation and self care. This brings us
into the steps and strategies for meditation.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9R4TfyW89GF1FSaNEOnW86L1tPtXqTvS9UNy5553lKmUzXLkRsESYs4otoole-uKLGxSCr_KFhoWDHInXdOHgdEiim3b0yPECr5YfZUvT1pYCHxeGMiMctAo1yn0EInzxDWUZLGhPstM/s1600/dragons.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="126" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9R4TfyW89GF1FSaNEOnW86L1tPtXqTvS9UNy5553lKmUzXLkRsESYs4otoole-uKLGxSCr_KFhoWDHInXdOHgdEiim3b0yPECr5YfZUvT1pYCHxeGMiMctAo1yn0EInzxDWUZLGhPstM/s200/dragons.jpg" width="200" /></a>We must tame our dragons, our gremlins, and learn to focus
our mind with uninterrupted awareness. We must withdraw from the senses, Pratyahara, and then develop our single pointed concentration Dharana. Next, Dhyana
is the term for the practice of meditation that cultivates supreme focus. Ultimate calm control and letting go of the busy brain. And finally Samadhi, bliss. No dragons, gremlins, or buzzing hummingbirds.</div>
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Honestly, I am simply working on sitting up tall,
un-supported, and breathing and keeping my mind on the mantras I use. I also use Christian
prayers I have memorized. I am partly a hummingbird busy brain, and a dragon
viewer, but some days I attain the peace and tranquility I seek in this busy
life. It is amazing how much more I can perceive and sense in life, when I
withdraw from the sensory realm for 5 to 30 minutes with meditation. I usually
use a monotonous sound track of flute and ocean waves to cover up neighborhood
and household sounds that distract me.I occasionally listen to podcasts or guided meditations as well, see links.<br />
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Many of my clients say they simply cannot concentrate to
meditate, and it truly is a practice. Here are some things that may come into
your mind during morning meditation; "I am hungry, my neck hurts, I need to
adjust my posture, I am not breathing right, I want coffee, I feel sexy, that airplane is
loud, that dog is annoying, what will I wear today, what time is it now, I am
thirsty, the school shootings are horrid, the middle east seems always
unsettled, the presidential race is wild, the weather is too hot for now, work will be busy today, I must call so and so
for their birthday, I need to use the bathroom"…and so on. This may be in the
course of 1-2 minutes! Have a sense of humor and go easy on yourself. You can
keep going back to your mantra and breathing, and strive to allow yourself
positive thoughts and intentions for your time there and now, your day, your
family, your community, the world. </div>
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Here I am sitting up on a folded blanket due to tight hamstrings, and using pillows to support my knees. Take the time to get comfortable to sit upright without straining.</div>
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<a href="http://aboutmeditation.com/guided-meditations-every-occasion/">http://aboutmeditation.com/guided-meditations-every-occasion/</a></div>
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This is a nice site with free offerings of guided 10 minute
sessions, great for mini sessions, and more extensive options for those who
want to study as a free course.</div>
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<a href="http://www.gingergarner.com/category/garner-yoga-podcast/">http://www.gingergarner.com/category/garner-yoga-podcast/</a></div>
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Guided breath training, creating a supportive “yoga couch”
if needing to lie down, and guided meditation options. Ginger is a PT, founder
of Professional Yoga Therapy, and pioneer in bringing complementary evidence
based methods into physical therapy practice. The associated website home page
has extensive education on breath control and the diaphragm.(I am studying her methods for certification and will also be a teaching assistant at upcoming seminars. She rocks! A scholar and a humanist and a wise PT.)</div>
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The mantra:</div>
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A great text is Strength in the Storm, by Easwaren, founder
of the Blue Mountain Center of Meditation in Berkeley Ca. Easwaren provides
examples of how individuals of various faiths can use a mantra specific to
their faith for meditation. </div>
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He advises half an hour in the morning, and evening if
possible for meditation and spiritual reading. You may use his guide for
selecting a mantra at <a href="http://www.easwaren.org/mantra">http://www.easwaren.org/mantra</a></div>
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Anonymoushttp://www.blogger.com/profile/16287338737261803125noreply@blogger.com0tag:blogger.com,1999:blog-2243124167875046624.post-19474054706478678772015-10-06T17:24:00.001-07:002015-10-06T17:24:48.404-07:00Yoga for Peace and Power, Medical Yoga<div class="MsoNormal">
Yoga for your Power and Peace, Medical Yoga <o:p></o:p></div>
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Maureen Mason MSPT WCS, CCI, PYT-C<o:p></o:p></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfuIB5ls3n2cYhrpWUvm504ajK2tbhy-2HrSzyFVEje_bGNKAaul0GEsltYtAeivIuH1yVOG3j6v7pqYUAv6oIAOH6my55Cawalde_5Wuv4yvRCuv8FZ2e5uXo1MZ-hvVhnI4DOTppZ34/s1600/hummer.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfuIB5ls3n2cYhrpWUvm504ajK2tbhy-2HrSzyFVEje_bGNKAaul0GEsltYtAeivIuH1yVOG3j6v7pqYUAv6oIAOH6my55Cawalde_5Wuv4yvRCuv8FZ2e5uXo1MZ-hvVhnI4DOTppZ34/s200/hummer.jpg" width="200" /></a></div>
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Part one of nine. October 2015, Yoga introduction. Celebrate Physical Therapy Month with us by learning some mind, body, and spirit practices!<o:p></o:p></div>
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Yoga can be regarded as a philosophy and a lifestyle. Not a
religion, but having tenants or sutras that are similar to religious
disciplines. There are 8 limbs to the practice as written around 200 AD, by
Patanjali:<o:p></o:p></div>
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<span style="mso-bidi-font-family: "Times New Roman";">The eight
limbs, or steps to yoga, are as follows:</span><o:p></o:p></div>
<div class="MsoNormal" style="margin-left: 1.0in; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-indent: -.25in;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Yama: Practice of universal
morality, including non-violence to self and others, truthfulness, not stealing,
restraint, and not coveting.<o:p></o:p></span></div>
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<span style="mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"><br /></span></div>
<div class="MsoNormal" style="margin-left: 1.0in; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-indent: -.25in;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="text-indent: -0.25in;">Niyama: Personal observances,
including tapas: practices, seeking purity, and self-education and contentment.</span></div>
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<span style="text-indent: -0.25in;"><br /></span></div>
<div class="MsoNormal" style="margin-left: 1.0in; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-indent: -.25in;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Asanas: Body postures<o:p></o:p></span></div>
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<span style="mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"><br /></span></div>
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</span></span></span><!--[endif]--><span style="mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Pranayama: Breathing exercises,
and control of prana<o:p></o:p></span></div>
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<span style="mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"><br /></span></div>
<div class="MsoNormal" style="margin-left: 1.0in; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-indent: -.25in;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">5.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Pratyahara : Control of the
senses<o:p></o:p></span></div>
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<span style="mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"><br /></span></div>
<div class="MsoNormal" style="margin-left: 1.0in; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-indent: -.25in;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">6.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Dharana: Concentration and
cultivating inner perceptual awareness<o:p></o:p></span></div>
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<span style="mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"><br /></span></div>
<div class="MsoNormal" style="margin-left: 1.0in; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-indent: -.25in;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">7.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Dhyana: Devotion, Meditation on
the Divine</span></div>
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<span style="mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"><br /></span></div>
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<span style="text-align: center; text-indent: -0.25in;">8.<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><span style="text-align: center; text-indent: -0.25in;">Samadhi: Union with the Divine</span></div>
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In
our modern busy culture, most people are familiar with the Asanas or body
postures, and with the concept of meditation. But it is all foundation work for
our spiritual development as human beings, so that we can be free of our ego
and separation from the divine. You may call this bliss, a state of grace, this Samadhi. Quoting from expressionsofspirit.com:</div>
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<span style="font-family: Cambria; font-size: 13.5pt;">“Samadhi refers to union or true Yoga. There is
an ending to the separation that is created by the "I" and
"mine" of our illusory perceptions of reality. The mind does not
distinguish between self and non-self, or between the </span><span style="font-size: 13.5pt;">object contemplated and the process of contemplation. The
mind and the intellect have stopped and there is only the experience of
consciousness, truth and unutterable joy.” This is the 8th limb of yoga.</span></div>
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<span style="font-size: 13.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">I wanted to share the foundation philosophy of yoga for body, mind and
spirit, to allow people to see the process of cultivation of these habits that
people follow for their development and enlightenment. </span><o:p></o:p><span style="font-size: 13.5pt;">Consider what you need for your life to be balanced, in body
mind and spirit. Some individuals desire an athletic focused, physical
challenge with yoga, with perhaps 3 minutes of rest or a mini mediation at the
end. This is yoga for power. But you can also cultivate your own sense of
peace, with sensory control and an awareness of your own perceptions and
mindfulness. And you can cultivate a connection to the divine, Samadhi. Combine
the varied disciplines of yoga for power and peace.</span></div>
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<span style="font-size: 13.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Here are two resources you may use for more detail.</span><o:p></o:p></div>
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<a href="http://www.yogajournal.com/article/beginners/the-eight-limbs/">http://www.yogajournal.com/article/beginners/the-eight-limbs/</a><o:p></o:p></div>
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<br /></div>
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<a href="http://www.expressionsofspirit.com/yoga/eight-limbs.htm">http://www.expressionsofspirit.com/yoga/eight-limbs.htm</a><span class="MsoHyperlink"><o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Next up: Dhyana, meditation and uninterrupted awareness<o:p></o:p></div>
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<br /></div>
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Anonymoushttp://www.blogger.com/profile/16287338737261803125noreply@blogger.com0tag:blogger.com,1999:blog-2243124167875046624.post-46314809719289515032015-08-07T09:08:00.000-07:002015-08-07T09:08:37.333-07:00The Core, week 4: Pelvic Floor Muscles<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #1a1a1a; font-family: Arial; font-size: 13.0pt;">The Core, week 4: Pelvic Floor Muscles<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="text-align: center;">
<span style="font-family: Arial; font-size: 13pt;"><span style="color: magenta;">“Because you know I’m all about that bass, ‘bout that bass, no
treble” </span></span></div>
<div class="MsoNormal" style="text-align: center;">
<span style="font-family: Arial; font-size: 13pt;"><span style="color: magenta;">(Meghan Trainor's fantastic lyrics from “All about that Bass”)<o:p></o:p></span></span></div>
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<br /></div>
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<span style="color: #1a1a1a; font-family: Arial; font-size: 13.0pt;">Abdominal core stabilization
is not complete without activating the muscles at your base--a group of muscles
located at the bottom of your core. You may know them as “Kegel” muscles. They
are your pelvic floor muscles (PFM). They play a role not only in core
stability, but also in urinary function, fecal function, and sexual
health. <o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #1a1a1a; font-family: Arial; font-size: 13.0pt;">If you don’t want any “trouble” (such as leaking urine,
prolapse, or ineffective core activation) then it's time to learn to use your “base”. <o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
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<u style="text-underline: #1A1A1A;"><span style="color: #1a1a1a; font-family: Arial; font-size: 13.0pt;">How do they (PFM) make my core stronger?</span></u><span style="color: #1a1a1a; font-family: Arial; font-size: 13.0pt;"><o:p></o:p></span></div>
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<br /></div>
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<span style="color: #1a1a1a; font-family: Arial; font-size: 13.0pt;">A strong core gives your spine stability when you move or lift
something. The core muscles work together to add pressure inside of your
abdomen so your spine is stable. If the rest of your core (diaphragm, abs, and
back muscles) are all contracting and adding pressure, but you have no “floor”
to resist that pressure, then you get a leak of pressure. This leak at best
means you don’t build enough pressure to stabilize your spine. For some, it
means you leak urine.<o:p></o:p></span></div>
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<span style="color: #1a1a1a; font-family: Arial; font-size: 13.0pt;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgG4F9AtPVwJVFOni7PZ9ibnaf1Zepjm_TMN5BHcxTa5Lq8mg4NMGe-oxFm1D8RjphkoVTABcCyEvbWcYKObqFXS9e4PKnx9JwEIP5-3qrS01XzIMwloiKJq89t5W6fQzxMAEeABSy2ZnM/s1600/FullSizeRender.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgG4F9AtPVwJVFOni7PZ9ibnaf1Zepjm_TMN5BHcxTa5Lq8mg4NMGe-oxFm1D8RjphkoVTABcCyEvbWcYKObqFXS9e4PKnx9JwEIP5-3qrS01XzIMwloiKJq89t5W6fQzxMAEeABSy2ZnM/s320/FullSizeRender.jpg" width="244" /></a></div>
<div class="MsoNormal" style="text-align: center;">
<span style="color: #1a1a1a; font-family: Arial; font-size: 13.0pt;"><br /></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<u style="text-underline: #1A1A1A;"><span style="color: #1a1a1a; font-family: Arial; font-size: 13.0pt;">How do I strengthen them?</span></u><span style="color: #1a1a1a; font-family: Arial; font-size: 13.0pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #1a1a1a; font-family: Arial; font-size: 13.0pt;">This is the question we are asked at CTS all the time. The
answer seems backwards. Most women I see are not weak because they haven’t done
enough Kegels, but because they are <i>Kegeling too much</i>, making their muscles short and tight. Or they are long and weak because they bare
down often-straining to poo or pee. Or they have scarring from childbirth that keeps the muscles short.
And for both men and women I see pelvic floor muscles that are confused or
de-activated after a surgery. So here are my best generalized tips on how to
strengthen your pelvic floor muscles.<o:p></o:p></span></div>
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<span style="color: #1a1a1a; font-family: Arial; font-size: 13.0pt;"><br /></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTQCdgtMv-z3q779bw-nvgI0yG7UuMjMHGegOV3MQEwxEQpzMdXsL7LDmZY-IS78V3m7VvXR1JSkSVrpUUO95-fkM9wXlB0Qit7f5GBdOaxqhWbXX3mxMPvg2rImfLHIPPh7uNWcYKVh8/s1600/FullSizeRender-18.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="244" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTQCdgtMv-z3q779bw-nvgI0yG7UuMjMHGegOV3MQEwxEQpzMdXsL7LDmZY-IS78V3m7VvXR1JSkSVrpUUO95-fkM9wXlB0Qit7f5GBdOaxqhWbXX3mxMPvg2rImfLHIPPh7uNWcYKVh8/s320/FullSizeRender-18.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">So where are these muscles anyway!?! This is a front view of a model of a female pelvis with bones and muscles showing. The white represents the bones of the pelvis. The brown is the pelvic floor muscles (PFM). They span from the pubic bone to tailbone. </td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3bAwjNhdvWYBQWNqpo0uM1EZ6lkEnuQluTrlkC1kBmFKzUiOfYZ7G9U6LTCHl9KKRAwj6FgRZAJyOGvPD5Mlo7v0TQ1iiGhBe1v-mqjIIkyI8WuNOv0140iwXRvBt4ouU2BCQYZe1-V4/s1600/FullSizeRender-19.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3bAwjNhdvWYBQWNqpo0uM1EZ6lkEnuQluTrlkC1kBmFKzUiOfYZ7G9U6LTCHl9KKRAwj6FgRZAJyOGvPD5Mlo7v0TQ1iiGhBe1v-mqjIIkyI8WuNOv0140iwXRvBt4ouU2BCQYZe1-V4/s320/FullSizeRender-19.jpg" width="290" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Here is a sideview.</td></tr>
</tbody></table>
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<span style="color: #1a1a1a; font-family: Arial; font-size: 13.0pt;"><br /></span></div>
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<span style="color: #1a1a1a; font-family: Arial; font-size: 13.0pt;"><br /></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Arial; font-size: 13pt;"><span style="color: blue;">1.Relax. Do a diaphragmatic breath that you learned last week.
Can you feel your pelvic floor muscles stretch when you inhale? If so, you are
doing a good job relaxing.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Arial; font-size: 13pt;"><span style="color: blue;">-Are you someone who holds stress in your pelvic floor? Many
people do! Throughout the day, think about tension levels in your pelvic
floor and do a diaphragmatic breath to relax if you feel tension.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Arial; font-size: 13pt;"><span style="color: blue;">-Relax when you defecate and urinate! No straining!!</span></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Arial; font-size: 13pt;"><span style="color: blue;"><br /></span></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Arial; font-size: 13pt;"><span style="color: blue;">2. Try a basic Kegel, it works for many people. For women it
feels like a closure and lift of the vaginal opening. For men it feels like a
slight lift of the scrotum. This is the same contraction you do to stop the
flow of urine.</span><span style="color: #1a1a1a;"><o:p></o:p></span></span></div>
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<span style="color: #1a1a1a; font-family: Arial; font-size: 13.0pt;">
-How long you hold depends on how strong you are. Start with just 2 seconds and
build up to 10 seconds<b>. More importantly, rest completely for 20 seconds.</b> So, if you
are new to Kegels, then hold for 2 sec, rest for 20 sec. Only do 10 reps. Three
times a day. These are teeny tiny muscles you are strengthening, so they will
fatigue quickly and you won’t be doing good if you try to do all 30 in one set.<o:p></o:p></span></div>
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<span style="color: #1a1a1a; font-family: Arial; font-size: 13.0pt;">
-Don’t hold your breath while contracting. No need to use full force effort to
contract, a gentle contraction is all you need. Also, keep your hips, buttocks,
and legs still. If you do the contraction right, no one should be able to see
that you are contracting :)<o:p></o:p></span></div>
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<span style="color: #1a1a1a; font-family: Arial; font-size: 13.0pt;"><br /></span></div>
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<span style="color: #1a1a1a; font-family: Arial; font-size: 13.0pt;"><br /></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<u style="text-underline: #1A1A1A;"><span style="color: #1a1a1a; font-family: Arial; font-size: 13.0pt;">Do I contract all of my abdominal core
muscles together, or is there a better order?</span></u><span style="color: #1a1a1a; font-family: Arial; font-size: 13.0pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #1a1a1a; font-family: Arial; font-size: 13.0pt;">There is a better order! Stay tuned until next week to learn how
to activate the final two muscles of your abdominal core and most importantly,
how to coordinate them. For now, get really good at both contracting and
relaxing your pelvic floor muscles in isolation so you can use them when
needed, and give them the break they deserve when not needed.<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #1a1a1a; font-family: Arial; font-size: 13.0pt;"><br /></span></div>
<div class="MsoNormal">
Week 1: Let’s get acquainted, Core.<o:p></o:p></div>
<div class="MsoNormal">
Week 2: Alignment - build the scaffolding to support your
weak spots while they heal and repair<o:p></o:p></div>
<div class="MsoNormal">
Week 3: Diaphragm and what Queen Elsa got right<o:p></o:p></div>
<div class="MsoNormal">
Week 4: Pelvic floor muscles<o:p></o:p></div>
<div class="MsoNormal">
Week 5: Transverse abdominis and multifidus muscles<o:p></o:p></div>
<div class="MsoNormal">
Week 6: Shoulder girdle and hip<o:p></o:p></div>
<div class="MsoNormal">
Week 7: Functional core exercises<o:p></o:p></div>
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Week 8: Round robin demonstration of CTS Physical
Therapists’ favorite core exercises. <o:p></o:p></div>
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<br /></div>
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<span style="color: purple;">Happy Moving!<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal">
<span style="color: purple;">Crystal Hazelton, PT, MPT, OCS</span><o:p></o:p></div>
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<br /></div>
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Anonymoushttp://www.blogger.com/profile/16287338737261803125noreply@blogger.com0tag:blogger.com,1999:blog-2243124167875046624.post-78414627422327280022014-12-19T14:22:00.001-08:002014-12-19T14:28:17.575-08:00<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Functional Medicine for Digestive and Pain Disorders</span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Maureen Mason, MS, PT, WCS</span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Many patients receiving specialty Pelvic and Pain Rehab care at CTS have been diagnosed as having a Functional Gastro-Intestinal (GI) disorder. This means that medical testing has revealed that the problem presenting with pain or indigestion or other complaint is in the functioning of the system, but the condition does not represent an emergency condition, nor does it require surgery. More specifically, reference 1 states” </span><span style="background-color: transparent; color: #343434; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">A functional gastrointestinal disorder comprises symptoms arising in the mid or lower gastrointestinal tract that are not attributable to anatomic or biochemical defects.” It is estimated that 25 million Americans suffer from Functional GI disorders.</span></span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #343434; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Medical screening by your MD is vital to review your history, signs and symptoms, and to diagnose a Functional GI disorder. Your MD may perform specialty lab tests such as scoping the tissue by viewing it directly with a camera (i.e. endoscopy, colonoscopy), potential X rays, MRI, and lab tests. If you have a Functional GI disorder, it is likely to feel frustrating as “help” may entail medication, supplements, dietary and behavioral changes, and even referral to Physical Therapy (PT). The PT referral may be to help with pain from musculoskeletal and connective tissue (fascial) restrictions, and for specialty habit and coordination training of the pelvic floor muscles (PFM). It is not unusual for patients to be surprised that they were referred to PT for a symptom such as constipation, so we provide education at the first session into the role of specialty PT for your condition. This typically involves anatomy and function training with muscle charts for the abdomen and pelvis, bladder, bowel, and genital regions.</span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The most common conditions presenting to MDs include irritable bowel syndrome (IBS), dyspepsia, and constipation. Functional medical disorders are quite common and range from one end of the digestive tract to the other. Upper GI problems include swallowing disorders, Gastro-Esophageal reflux (GERD), and stomach problems such as gastroparesis. Swallowing problems, reflux, and any other GI symptom may have a serious medical problem causing it, such as infection, tumor, bleeding, or restricted blood flow from a vascular problem such as a blood clot, therefore, never assume you can figure it out yourself, see your MD for assessment.</span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Under the heading of functional GI problems we see often, are constipation, and urinary incontinence. Constipation can include bloating, gas, and cramping, and pain. Lower GI and colon problems may be labeled as functional GI disorders, including some types of constipation, as well as the opposite problem, bowel or bladder leakage, labeled as incontinence. Stress can be a trigger for some functional GI disorders, and the references listed explain the connection with the nervous system and the stress response in potentially aggravating a functional GI condition.</span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">As part of helping our specialty patients, we may explore fluid and fiber management, mind-body awareness training, bladder and bowel diaries, and a physical exam of skin, scars, fascia-connective tissue-and muscle tone and strength. and respiratory patterns. Visceral mobility and motility tests may be performed, and manual therapy may be applied to balance and release tension across connective tissue planes. Spinal and local muscles may be involved in a pain, spasm, pain syndrome that has an individual “locked up” in a region surrounding an area or viscera that has a history of pain, such as upper back spasm associated with GERD, and low back and pelvic spasm associated with constipation.</span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Medical paperwork completion for specialty pelvic PT takes 15 minutes, up to even 30 minutes, as insurance companies and medical standards of practice dictate that we thoroughly screen for details regarding pelvic and abdominal and other pain sites, and minutia of detail regarding bladder and bowel functioning. Typically patients gain confidence and a sense of comfort from the evaluation as they learn to clarify the PT components of their problem, and set functional, measurable goals with their PT. The treatment plan will typically include exercise, respiratory and pelvic muscle coordination, manual therapy, habit training, bladder or bowel diaries, massage, mind-body skills practice, and biofeedback.</span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Biofeedback is a standard PT tool to help profile and understand muscle function including those in the pelvic region. Many patients are unknowingly clenching or tensing their pelvic muscles during attempted elimination, and pelvic coordination and relaxation training may be required to restore function. Weak, or slow to respond pelvic muscles may be involved in leakage. Surprisingly, pelvic muscles that are too tight are also often involved in leakage. Constipation, or incontinence, which has been diagnosed as “functional” by an MD, therefore can be referred for conservative treatment with PT.</span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Infections are often a trigger for starting GI symptoms, yet after an infective agent is discovered and “eradicated”, symptoms may persist. Genetic testing is demonstrating patterns to levels of susceptibility for things like celiac disease (gluten intolerance), chrons disease (ulcerative colitis), and other conditions.</span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The GI microbiome, or “gut health”, is a growing area of medical interest, as our gut bacteria composes a critical part of our immune system. The national institute of health recently analyzed the microbiomes of 200 healthy people, and mapped out over 80% of the organisms present in health individuals. The human microbiome is an acquired system based on birth type, and environment.</span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> The human biome changes somewhat day to day, depending on what we ingest, and are exposed to via our airways, and skin. A common change agent in the microbiome results from antibiotics. Many doctors now advise that following a course of antibiotics, individuals take probiotics, to re-establish the “healthy bacteria” of our gut. There does not appear to be a current consensus on which probiotics are best to restore health gut bacteria. Medical research is currently expanding rapidly into the field of nutrition, gut health, and probiotics, as pharmaceutical management certainly does not resolve all problems, but may help reduce symptoms. A functional MD who practices “holistic and integrative medicine” will strive to discern the root cause of the GI symptom, and this may involve extensive dietary and lifestyle analysis. Adopting positive lifestyle habits, and the optimum use of medication and/or supplements, can help to turn down, or even turn off functional GI problems. However the field of integrative, holistic medicine has it’s critics, who look for more research and studies to back up and support the use of the toolkit of supplements, mind body approaches, and other non-traditional medical approaches.</span></div>
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<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Reference 4 reviews many areas where the writer critiques holistic medicine and it’s practitioners. When one delves further into the writer critiquing holistic practitioners, one sees he indirectly receives funding from the pharmaceutical industry for his research. Any person touting a holistic approach, or a pharmaceutical approach, or a specific dietary or exercise approach, may receive financial benefit from your use of the products sold. Consumers have to be careful to not fall under the care of someone who is promoting unsound or even dangerous supplements, herbs, or pharmaceuticals. The best method is to work with a medical practitioner who uses a research base for prescribing your treatment.</span></div>
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<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
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<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">GI symptoms from the use of over the counter items such as non-steroidal anti inflammatories (NSAIDS) can cause GI bleeding, and Tylenol has been in the news recently for being found to irritate the liver at lower levels than had been prescribed in the recent years. Alcohol consumption can exacerbate the effects of GI irritation associated with NSAID or Tylenol use. Be sure to discuss your med and supplement use with your MD, as things like an ulcer from NSAIDS may appear to be back or abdominal region pain that is not appropriate for PT treatment. Reference 5 includes information on liver toxicity from Tylenol.</span></div>
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<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
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<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">There is an increasing incidence of auto-immune disorders, many of which include functional GI symptoms. Identifying lifestyle triggers including stress, dietary habits, as well as having a complete medical workup is the safest and most logical process. Reference 6 describes the common autoimmune GI disorders, and provides an example of a combined medical approach of diet, lifestyle, and medication management of a medical condition.</span></div>
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<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
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<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">In summary, if you have GI symptoms, discuss these with your MD, and look to your diet and stress level and antibiotic use as potential aggravators. Perhaps you have had genetic testing and know you are susceptible to specific problems, yet it often requires a trigger to turn on a GI disorder, and functional GI disorders are often improved with medical care and healthy habits. Most of our patients significantly reduce constipation and incontinence while receiving comprehensive PT. Listen to the signals or symptoms you are receiving from your body, and take care.</span></div>
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<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
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<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1. </span><a href="http://www.medscape.com/viewarticle/717346_2" style="text-decoration: none;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">http://www.medscape.com/viewarticle/717346_2</span></a></span></div>
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<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
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<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">2.</span><a href="http://www.iffgd.org/site/gi-disorders/functional-gi-disorders/" style="text-decoration: none;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">http://www.iffgd.org/site/gi-disorders/functional-gi-disorders/</span></a></span></div>
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<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
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<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">3. </span><a href="http://global.oup.com/us/companion.websites/9780195371109/pdf/00_Mullin_Appendix_12.pdf" style="text-decoration: none;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">http://global.oup.com/us/companion.websites/9780195371109/pdf/00_Mullin_Appendix_12.pdf</span></a></span></div>
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<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
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<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">4.</span><a href="http://www.sciencebasedmedicine.org/author/david-gorski/" style="text-decoration: none;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">http://www.sciencebasedmedicine.org/author/david-gorski/</span></a></span></div>
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<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
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<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">5.</span><a href="http://www.medscape.com/viewarticle/823341" style="text-decoration: none;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">http://www.medscape.com/viewarticle/823341</span></a></span></div>
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<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
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<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">6.</span><a href="http://www.utne.com/mind-and-body/autoimmune-diseases-ze0z1309zcalt.aspx#axzz3LFDD7dp1" style="text-decoration: none;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">http://www.utne.com/mind-and-body/autoimmune-diseases-ze0z1309zcalt.aspx#axzz3LFDD7dp1</span></a></span></div>
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<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<span style="font-family: Times, Times New Roman, serif;"><span style="color: black; line-height: 1.15; vertical-align: baseline; white-space: pre-wrap;">7.</span><a href="http://consumer.healthday.com/encyclopedia/digestive-health-14/digestion-health-news-200/stress-and-the-digestive-system-645906.html" style="line-height: 1.15; text-decoration: none;"><span style="color: black; vertical-align: baseline; white-space: pre-wrap;"> </span><span style="color: black; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">http://consumer.healthday.com/encyclopedia/digestive-health-14/digestion-health-news-200/stress-and-the-digestive-system-645906.html</span></a></span>Anonymoushttp://www.blogger.com/profile/16287338737261803125noreply@blogger.com0tag:blogger.com,1999:blog-2243124167875046624.post-29135477476778866482014-11-20T18:42:00.001-08:002014-12-19T14:23:11.221-08:00<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">We here at Comprehensive Therapy Services are wishing you a happy and healthy Thanksgiving! We’ve put together a local San Diego list of all of the Turkey Trots happening next weekend. It’s not too late to sign up.</span></div>
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<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Coronado 5K Turkey Trot in Coronado, CA</span></div>
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<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Father Joe’s Villages Thanksgiving Day 5K in San Diego, CA</span></div>
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<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Run for the Hungry 10K and 5K in San Diego, CA</span></div>
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<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Running of the Turkeys 10K Trail Run in San Diego, CA</span></div>
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<span style="font-family: Times, Times New Roman, serif; vertical-align: baseline; white-space: pre-wrap;">Take your pick, and enjoy the start of this holiday season! Gobble, gobble, gobble!!</span>Anonymoushttp://www.blogger.com/profile/16287338737261803125noreply@blogger.com0tag:blogger.com,1999:blog-2243124167875046624.post-77473896973692791982014-11-07T14:17:00.001-08:002014-12-19T14:23:02.265-08:00<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Whoa, I’m Pregnant!</span></div>
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<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">April Douglas, PT, DPT, MTC, OCS</span></div>
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<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
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<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">I treat pregnant women on a daily basis, teach a course with a pregnancy section and go to continuing education courses on pregnancy, so when I got pregnant, I thought I would be overly prepared (yes, my ego, I know). Here’s what I didn’t realize:</span></div>
<span style="font-family: Times, Times New Roman, serif;"><b id="docs-internal-guid-993b941d-8c55-1709-97f2-abf9fc62b676" style="font-weight: normal;"><br /></b>
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<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1. </span><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">In your first trimester, everything’s a secret. You cannot tell anyone anything.</span></span></div>
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<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">2.</span><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">My first trimester was my personal hell. Throwing up every day just isn’t my idea of fun. Don’t forget that smiley face, so no one knows anything.</span></span></div>
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<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">3.</span><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">If you do decide to announce early, be prepared for those that are worried about jinxing a healthy pregnancy. (FYI miscarriages are common. I was willing to discuss the news if it came.)</span></span></div>
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<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: normal; line-height: 1.15; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">4.</span><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: normal; line-height: 10.3500003814697px; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: normal; line-height: 1.15; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Because pregnancy symptoms are so variable, there really is not an explanation for most of them except, “well, you’re pregnant”.</span></span></div>
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<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: normal; line-height: 1.15; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">5.</span><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: normal; line-height: 10.3500003814697px; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: normal; line-height: 1.15; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">If you want to be fit and throw up every day, good luck. Working out became a fond, distant memory. Don’t worry, working out returned, but just not at the same level.</span></span></div>
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<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">6.</span><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Your breasts are no longer breasts. They’re jugs now and may be featured on a National Geographic.</span></span></div>
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<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: normal; line-height: 1.15; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">7.</span><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: normal; line-height: 10.3500003814697px; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: normal; line-height: 1.15; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Your body is working overtime, meaning more heat production. Sweating profusely while indoors is awesome!</span></span></div>
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<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">With that being said, pregnancy opened my eyes to a whole new world, good and bad. Now that I’m beyond the first trimester, I get to feel a kicks and bumps of new life. It’s a constant reminder of the future. Some people say that being pregnant is the best thing in the world and could not have felt better.</span></div>
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<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The perk is I get to work with experts in pelvic floor and pregnancy. I get to walk in to work, ask bizarre questions, and advocate with my physician to get Physical Therapy when I have the first symptom. For all of you struggling pregnant ladies, having someone to help me along in the process has been a huge asset.</span></div>
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<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">For all the pregnant women in general, kudos to you. Your body is doing an amazing thing that not everyone gets to experience. Remember that on your bad days. </span></div>
Anonymoushttp://www.blogger.com/profile/16287338737261803125noreply@blogger.com0tag:blogger.com,1999:blog-2243124167875046624.post-57511485151212158982014-10-21T09:51:00.001-07:002014-12-19T14:24:29.121-08:00Chronic Pelvic Pain<div class="MsoNormal">
<span style="font-family: Times, Times New Roman, serif;"><b>Chronic Pelvic Pain</b><o:p></o:p></span></div>
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<span style="font-family: Times, Times New Roman, serif;"><o:p> </o:p>By Jill Menefee, PT</span></div>
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<span style="font-family: Times, Times New Roman, serif;"><span style="background: white;">Chronic pelvic pain is
defined in a variety of ways. A useful clinical definition of chronic pelvic
pain is noncyclic pain that lasts six months or more; is localized to the
pelvis, the anterior abdominal wall at or below the umbilicus, or the buttocks;
and is of sufficient severity to cause functional disability or require medical
care.</span><span style="background: white;"> </span>As a Women’s Health physical therapist I have quite a
bit of exposure to the diagnosis of chronic pelvic pain but I was quite shocked
at the numbers associated with this condition upon reading an article recently
while preparing for an in-service. Two to 10% of all
gynecologic office consultations are for chronic pelvic pain. Twenty percent of
all laparoscopies are performed for chronic pelvic pain. It is estimated that
10 million women suffer from this condition and that 7 million do not seek
help. Up to 61% of patients are found to have no explanation for their pain. The
economic impact of this condition is astonishing. The annual medical cost for
diagnosis and treatment of chronic pelvic pain is estimated to be about $1.2
billion annually. The cost of lost productivity in these patients is estimated
to be $15 billion annually. The most commonly made diagnosis in chronic pelvic
pain is endometriosis (31%). The majority are undiagnosed or improperly
diagnosed.<sup> </sup>(Ref. 1)<o:p></o:p></span></div>
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<span style="font-family: Times, Times New Roman, serif;">Initially the pelvic pain perception had been based on the
theory that the level of pain should be proportional to the degree of tissue
damage. So if your doctor could not see or palpate any masses or abnormal
tissue-then you shouldn’t be feeling any pain. That notion in the medical community is
changing. Studies show that at best only 60-70% of women undergoing
laparoscopic surgery for endometriosis experience pain relief, showing that
there is more to the story. (Ref. 2) More information is now showing the
presence of one or more other chronic pain disorders such as interstitial
cystitis, irritable bowel syndrome, TMJ disorder, migraines, pelvic congestion
syndrome, ovarian remnant, vulvodynia, or fibromyalgia suggesting that pelvic
pain should be treated as a disease rather than just as pathological changes. <o:p></o:p></span></div>
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<span style="font-family: Times, Times New Roman, serif;">Musculoskeletal dysfunction can be a driver for pelvic pain,
either as the primary problem or a secondary reaction to pelvic pain. Issues
such as overactive pelvic floor muscles or hip dysfunction can be contributors.
According to a Clinical Expert Series article on chronic pelvic pain from the
Journal of Obstetrics and Gynecology-
“The mainstay of treatment of muscular components of pelvic pain is
physical therapy, most commonly performed by a therapist with specialized
training in the treatment of female pelvic pain. This subspecialty of the field
has grown enormously over the pat 15 years in obvious response to growing
recognition of muscular elements to pelvic pain and in recognition that it
works.” (Ref. 2)<o:p></o:p></span></div>
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<span style="font-family: Times, Times New Roman, serif;">Hopefully attitudes towards chronic pelvic pain will
continue to change and the medical community will move even further away from
the “I can’t see it so you shouldn’t feel it” notion. It seems that more
credence is now being given to treating the whole body and giving consideration
to many factors such as anatomical, musculoskeletal, bowel and bladder
function, and psychological issues. The multi-disciplinarian approach appears
the best way to give women the support they need in dealing with this often
misunderstood condition.<o:p></o:p></span></div>
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<b><span style="font-family: Times, Times New Roman, serif;">References<o:p></o:p></span></b></div>
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<!--[if !supportLists]--><span style="font-family: Times, Times New Roman, serif;">1.<span style="font-stretch: normal;">
</span><!--[endif]--><span style="background: white;">Scialli AR, Barbieri RL,
Glasser MH, Olive DL, Winkel CA. Association of Professors of Gynecology
and Obstetrics Educational Series on Women's Health Issues: chronic pelvic
pain: an integrated approach. January 2000; 1–9<o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="font-family: Times, Times New Roman, serif;">2.<span style="font-stretch: normal;">
</span><!--[endif]-->Steege
JF, Siedhoff MT. ACOG Clinical Expert Series, Chronic Pelvic Pain. September 2014; 616-629.<o:p></o:p></span></div>
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<b><span style="font-family: Times, Times New Roman, serif;">Resources<o:p></o:p></span></b></div>
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<span style="font-family: Times, Times New Roman, serif;"><a href="http://www.bodyinmind.org/">www.b</a><a href="http://www.bodyinmind.org/">odyinmind.org</a></span></div>
<span style="font-family: Times, Times New Roman, serif;"><br /></span>
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<span style="font-family: Times, Times New Roman, serif;"><a href="http://www.pelvicpain.org/"><span style="color: black;">www.pelvicpain.org</span></a>
International Pelvic Pain Society</span><span style="font-family: Times, serif;"><o:p></o:p></span></div>
Anonymoushttp://www.blogger.com/profile/16287338737261803125noreply@blogger.com0tag:blogger.com,1999:blog-2243124167875046624.post-72341186877568943782014-09-30T09:58:00.001-07:002014-12-19T14:24:42.141-08:00<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">F</span><span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">ibromyalgia and Interstitial Cystitis: Healthy Updates and Resources,</span></span></div>
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<span style="background-color: transparent; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Integrative Medicine, September 2014</span></div>
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<span style="background-color: transparent; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Maureen Mason-Cover MS PT, WCS, Comprehensive Therpy Services</span></div>
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<span style="background-color: transparent; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
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<span style="background-color: transparent; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">September is Interstitial Cystitis (IC) Awareness Month, this is Part Two in a profile on IC, Part One last week featured information on Fibromyalgia and IC</span></div>
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<span style="background-color: transparent; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
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<span style="background-color: transparent; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
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<span style="background-color: transparent; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Part Two: IC</span></div>
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<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">How can </span><span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">PT</span><span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> help </span><span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">IC</span><span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">? A PT must decipher your primary “driver” for your overactive bladder. Anything that increases pain input to the nervous system, especially at the level of the bladder, can lead an to incresed sense of pain, urgency, urinary retention, dysuria, and pelvic muscle spasm. A PT investigates your “soft tissues; all the layers of skin, connective tissue, muscles, and nervous system structures, as a detective looking for “triggers” that create a sense of discomfort in the area of the hips, pelvis, low back, and legs. A NIH study in 2009, throughout the US, demonstrated significant reduction in pelvic pain, or painful bladder syndrome (PBS) symptoms, from PT soft tissue work.</span></span></div>
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<span style="background-color: transparent; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
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<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Surgeries</span><span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> can create scar tissue that can limit the mobility of the bladder, and visceral mobilization, the expert assessment and gliding tissues into restorative ranges of motion and function, can improve bladder function. PT’s working with pelvic problems use visceral and scar mobilization as part of the treatment. Tight Ceserean scars are often problematic. Men with hernia repairs, and also surgery for Low Back Pain, seem to have an increased predominance of IC.</span></span></div>
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<span style="background-color: transparent; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
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<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Tailbone sprains</span><span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">, injuring the tip, or coccyx, and or larger bone, sacrum, can lead to pelvic pain, muscle spasm, and associated bladder symptoms. The pelvis is a ring, and</span></span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">any malalignment in one area can transmit force and uneven muscle and fascial tension across ligaments, causing pelvic pain.Montlhy cycles, childbirth, and menopause can also contribute to Pelvic alignemnt problems, causing pain and spasm, and feeding into IC.</span></div>
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<span style="background-color: transparent; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
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<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Hormone imbalances</span><span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> that disrupt the estrogenation of tissues can cause thinning of support tissue around the urethra, and the development of urethral pain, feeding into IC.</span></span></div>
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<span style="background-color: transparent; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">A PT may recognize muscle thinning and recommend you discuss hormone levels with your MD. Non-restorative sleep, and chronic stress, can both affect hormone levels so that metabolic growth and repair do not take place.</span></div>
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<span style="background-color: transparent; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
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<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> The </span><span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">pelvic muscles</span><span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">, also called Kegels, or PC muscles, can develop </span><span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">tender points</span><span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> and </span><span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">trigger points</span><span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> that sustain a sense of bladder urgency and frequency, by continuously activating the nervous system at the bladder level. Home trigger point relase can involve the use of vaginal dilators, wands, or vibrators, selected for the need of each client for pain relief. (Specialty training is needed for most individuals to use safely and effectively, and it is releiving for most, but potentially aggravating for some people).Myofascial pain sites, such as the urethral sphincter,and obturator internus, can be palpated and identified as holding extra tension, leading to a diagnosis of overactive pelvic floor. Also the larger associated muscles such as the hamstrings, adductors, quadriceps, hip flexors, and abdominals can have tender and trigger points that contribute to pain syndromes.All these areas are accessable to conservative treatment with PT.</span></span></div>
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<span style="background-color: transparent; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
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<span style="background-color: transparent; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Vulvar pain may develop after a bladder infection, or associated with hormone changes or scarring as above. Multifacted treatment for female vulvar pain, or male pelvic-or prostate related pain, can involve PT. Vulvar or male pelvic pain can exacerbate bladder symptoms.</span></div>
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<span style="background-color: transparent; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
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<span style="background-color: transparent; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Postural problems, neck and back pain, and pelvic organ prolapse are some other conditions that can aggravate IC. I often have clients who sit slumped and compress their pelvic organs with prolonged or frequent bearing down-from straning with voiding, defecation, power lifting, occupational heavy lifting strains, and /or child care. The bladder can signal a false sense of fullness and urgency, when it is in a position of prolapse, as our brain poorly localizes senations from the pelvic area .Pelvic organ prolapse, when mild, can be helped by PT specialists.</span></div>
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<span style="background-color: transparent; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
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<span style="background-color: transparent; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Thoracic or Lumbar or spinal cord problems can mimic a painful bladder; Thoracic nerves 11 and 12 wrap around the front of the pelvis, and if irritated in the back, may cause pain in the front regions near the bladder. Also surface nerves to the skin can become entrapped or compresesed after trauma or surgery; the Iliohypogastric, genitofemoral, and ilioinguinal nerve can all cause aching near the bladder and genital area, leading to a false sense of urgency and frequency.</span></div>
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<span style="background-color: transparent; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
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<span style="background-color: transparent; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Specific to deep in the pelvis, pudendal nerve symptoms may need exploration and treatment for a comprehensive approach. IC may be associated with a compression of the pudendal nerve. This nerve wraps between 2 ligaments in the buttocks and if compressed, can cause urethral and other discomfort. The pudendal nerve has branches to the anus, vaginal or scrotal area, urethra, and clitorus and / or penile shaft. Aching, pressure, sharp fleeting pains, senses of itching or cramping in these areas can all come from pudendal compression. Soft tissue mobilization, posture, and exercises may help reduce pudendal copression.</span></div>
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<span style="background-color: transparent; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
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<span style="background-color: transparent; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Bladder histories are essentail to understanding urinary patterns. Children that are humiliated in front of an elementary school class for wetting their pants, or adults that experience medium to large leaks, may lead to a fear/anxiety reaction with bladder filling. A partially full bladder may eventually trigger a sense of anxiety and panic to avoid a leak, leading to an increased frequency of progressively smaller voids.</span></div>
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<span style="background-color: transparent; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
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<span style="background-color: transparent; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Inflammation, and a tendency to a greator sensitivity to PH of foods, environmental allergens, and emotional triggers of stress reactions are also items that can increase IC symptoms. This requires investiogation of food/beverage triggers, environmental allergens, and emotional stressors. Any factor that increases a sense of fear, anxiety, or worry can increase the “dangometer” processing in the brain and allow nerve flow to areas so that pain signals are magnified. Stress can increase pain. Any factor that causes peace and contentment, or relaxation and comfortable body sensations, can dial down the “dangometer” to the brain, and reduce pain signal perception. Therefore it is critical with IC that individuals perform self care with nutrition, healthy homes and work sites, and stress management.</span></div>
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<span style="background-color: transparent; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
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<span style="background-color: transparent; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Soaps, detergents, and tight clothing can irritate genital tissues. Hypoallergenic soaps,</span></div>
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<span style="background-color: transparent; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">And loose fitting clothing is imperitive in reducing skin inflammation and irritation.</span></div>
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<span style="background-color: transparent; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Vaginal douches can disrupt the PH of the genital area, and are to be avoided.</span></div>
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<span style="background-color: transparent; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
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<span style="background-color: transparent; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Finally, breathing exercises can be accessable and developed to a skill level to calm and restore nervous system balance and health. As hormone imbalances can be an underlying component of FMS, and IC, living in a high stress “fight or flight” state can involve hormone imbalances and increased muscel tension and pain. Cortisol is released in response to stress, and it alters hormone levels and nervous system actitivity such that increased pain may be perceived The pelvic muscels should relax when we inhale, and this is opposite to how most have been trained to “take a breath”. We erroneously puff out our upper chest and tense the pelvic muscels, which may increase baldder urgency . We can develop the ability to recruit upper, mid, or lower rib cage motions, as well as to allow the diaphragm to desend fully with inhalation. We can learn to relax, and sense the pelvic muscles.This use of brathing exercises to relax the pelvic muscles can take PT training, as well as spine, rib, and visceral mobilization. Breathing exercises, combined with stress management, prayer, or meditation, can promote health and wellness, and for IC sufferers, lead to a path of improved function in life.</span></div>
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<span style="background-color: transparent; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">In summary, PT specialty tratment can help IC and may involve soft tissue, visceral, postural, body mechanics, modalities, and stress management training, in conjunction with fluid and fiber and medication management with a medical team.</span></div>
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<span style="background-color: transparent; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">IC</span></div>
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<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1.</span><span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> http://www.auanet.org/content/guidelines-and-quality- care/clinical-guidelines.cfm?sub=ic-bps</span></span></div>
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<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">2.Interstital Cystitis, Diagnosis and Treatment, An Overview, Jane M Meijlink, International Painful bladder foundation,</span><a href="http://www.painful-bladder.org/" style="text-decoration: none;"><span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span><span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: black;">www.painful-bladder.org</span></span></a></span></div>
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<span style="background-color: transparent; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
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<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">3.</span><a href="http://www.guideline.gov/content.aspx?id=32489&search=painful+bladder+syndrome+and+physical+therapy+studies" style="text-decoration: none;"><span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span><span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: black;">http://www.guideline.gov/content.aspx?id=32489&search=painful+bladder+syndrome+and+physical+therapy+studies</span></span></a></span></div>
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<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">4.http://www,pubmed/</span><span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Rev Urol. 2004; 6(Suppl 5): S2–S10. Female Pelvic Floor Anatomy</span></span></div>
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<span style="background-color: transparent; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Manual Therapy</span></div>
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<span style="background-color: transparent; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1.Barral, Jean Pierre, Visceral Manipulation, Eastwood press, Seattle, 1988</span></div>
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<span style="background-color: transparent; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">2. Travel, Janet, Myofascial Pain and Dysfunction, The Trigger Point Manual, Volume 2, The Pelvic Floor, Williams and Wilkins</span></div>
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<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">3.</span><span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> National Institute of Diabetes and Digestive and Kidney Diseases, 2010</span></span></div>
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<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span><span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span class="Apple-tab-span" style="white-space: pre;"> </span></span><span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Urological Pelvic Pain Collaborative Research Network</span></span></div>
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<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span><span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span class="Apple-tab-span" style="white-space: pre;"> </span></span><span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Interstitial Cystitis Collaborative Research Network, Clinical notes with Rhonda Katarinos, PT</span></span></div>
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<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span><span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span class="Apple-tab-span" style="white-space: pre;"> </span></span><span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">“A Single-Blinded Randomized Multi-Center Trial to Evaluate the Efficacy and Durability of Myofascial Tissue Manipulation in Women with Interstitial Cystitis/Painful Bladder Syndrome”</span></span></div>
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<span style="background-color: transparent; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">( Maureen Mason-Cover MS PT and Cindy Furey PT were research therapists with UCSD on the San Diego arm of this study).</span></div>
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<span style="background-color: transparent; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Relaxation, Mind Body Therapies</span></div>
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<span style="background-color: transparent; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1.Kraftsow, Gary, Yoga for Transformation, Penguin Compass, 2002</span></div>
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<span style="background-color: transparent; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<span id="docs-internal-guid-07d37473-c77e-634a-236f-77e41bb34524"><span style="font-family: Times, Times New Roman, serif; vertical-align: baseline; white-space: pre-wrap;">2. Franklin, Eric, Pelvic Power, Mind/body exercises for strength, flexibility, posture and balance, Elysian 2003</span></span>Anonymoushttp://www.blogger.com/profile/16287338737261803125noreply@blogger.com0tag:blogger.com,1999:blog-2243124167875046624.post-32069649882890751342014-09-18T11:18:00.002-07:002014-12-19T14:25:11.200-08:00<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Fibromyalgia and Interstitial Cystitis: Healthy Updates and Resources,</span></div>
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<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Integrative Medicine Sept 2014</span></div>
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<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Maureen Mason-Cover MS PT ,WCS, Comprehensive Therapy Services</span></div>
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<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
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<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>
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<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">September is Interstitial Cystitis Awareness Month!</span></div>
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<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
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<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">If you have a diagnosis of IC, you may also have associated symptoms in other areas,</span></div>
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<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">and you may have a diagnosis of Fibrymyalgia Syndrome, </span><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">FMS</span><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. Conditions that aggravate your IC would potentially aggravate other symptoms that you have as well, symptoms that are part of your FMS. This is because the entire immune system, nervous system, muscular system, and metabolism are interconnected. In Part I, I will explain FMS in more detail, and then in Part II next week, how Interstitial Cystitis, </span><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">IC</span><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">, and it’s profile of problems, can be treated with physical therapy (PT).</span></span></div>
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<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
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<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Part One: FMS</span></div>
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<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">FMS</span><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> is a chronic pain disorder, with multiple areas of dysfunction throughout the body. Typical problems include symptoms such as sleep disturbances, widespread pain, fatigue, and possible associated headaches, digestion problems such as ulcers and irritable bowel disease (IBS), bowel and bladder disorders, numbness and tingling in arms and legs, and other ailments. The key musculoskeletal signs are the presence of pain and tender points in 11 of 18 regions throughout the body. (Reference 1). The American College of Rheumatology established the “tender/painful point” criteria for diagnosing FMS in 1990. Recently researchers have identified vascular and sensory changes in the hands of patients with FMS, and you can view the links at the end of this article for more information. If you have FMS, you may have felt overwhelmed at the diagnosis, and felt your future was bleak. Read on!</span></span></div>
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<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
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<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Medically, health practitioners have to investigate the causes of symptoms, and a combination of physical trauma (strains, sprains, falls, car accidents), hormone imbalances (hypothyroidism, endometriosis), stress, and nutritional deficiencies can all contribute to FMS. Emotional trauma can trigger FMS, as well as infections such as Mononucleosis, and Lyme disease. Cases I have seen have had an onset after military deployment, a car accident, pelvic surgery for endometriosis, and thyroid cancer treatment. Most cases have a few triggers from the preceding list, so that the illness can seem to come up with no real cause for the individual suffering with symptoms.The bodies systems for recharge and energy production can dwindle, with a decline in work performance and mood. Ultimately, an individual with FMS may end up feeling weak, not sleeping, and losing function for basic activities of daily living (ADL’s) such as stair climbing, lifting groceries, and general fitness decline. Due to the myriad of causes for FMS, a multifaceted treatment approach can help reduce pain and increase function and quality of life. Whereas individuals with FMS have been “written off” as simply “depressed” in the past, now there are clinics and programs that offer resources and solutions for healing.</span></div>
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<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
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<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Your MD can screen hormones and blood values, and nutritional deficiencies such as anemia, low vitamin D, and thyroid imbalances can be addressed. SLEEP DISORDERS must be addressed, and a program for “restorative sleep” created, so that an individual with FMS “charges their battery” during sleep. You cannot work, and work out with fitness, if your own personal energy level is like a battery without a charge.Medications, stress and relationship management with counseling, and changing nighttime routines (reduce TV, warm bath, earlier bed time, block light at night) can all help improve restorative sleep.</span></div>
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<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
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<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Conservative treatment of bowel, bladder, and musculoskeletal pain problems is offered by Physical Therapists for FMS. Elimination of dietary irritants, healthy food choices with nutritional class support, and honoring posture and optimal body mechanics can reduce symptoms. Manual therapy, massage, and visceral (organ, fascial and muscular) treatments can help you to rebalance and lighten your physical pain. Hypnosis, counseling, acupuncture and massage therapy are often helpful as well, and can be part of your FMS therapeutic tools. A local military MD tells her patients they have to “have fun” regularly, so play time with art class or similar relaxing adventures can create good moods and alter your outlook and enjoyment of life.</span></div>
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<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
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<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Medical studies have been performed with analysis of the benefits of strength exercise and aerobic exercise for FMS, and it is a fact that these treatments can help reduce pain and improve function. The key is to gradually increase health exercise performance and to stay with it so it becomes a part of your healthy lifestyle.</span></div>
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<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">What is the best type of aerobic exercise? That which you perform consistently that suits your lifestyle, such as bicycling, treadmill or outdoor walking or running, elliptical trainer, or hiking. Pool fitness, including aerobic activities, is also recommended. Ottawa panel guidelines (reference 2) identified positive benefits of aerobic exercise programs from two times up to three times a week, from 20 to 60 minutes, for 8 weeks, up to 24 weeks. Participant benefits ranged from pain relief, improved psychological well-being, reduced depression and anxiety, improved quality of life and sense of self-efficacy, improved sleep, muscle strength, cardio respiratory fitness, balance, coordination, and mobility.</span></div>
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<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
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<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">What about strength exercises? Can individuals with FMS lift weights and reduce, rather than aggravate, their FMS symptoms? The Ottawa Panel of researchers performed a comprehensive analysis of the studies on strength training with FMS, and they universally recommended weight lifting for helping FMS patients (reference 3).</span></div>
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<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The exercise ideally should be individually tailored to each person, be provided near the persons home, and include feedback and social encouragement. Intensity can be moderate to strong resistance without aggravation of the FMS, depending on the individual. Expected improvements from strength training can be found in an improved quality of life, decreased sense of depression and of course increased strength. A PT or restorative-fitness professional can train you in progressive fitness as part of functional training, so you can walk, climb, lift, push and pull with more power. The BenchFit strength training DVD and Book (Mason Home Fitness) are 20 minute workkouts and contain progressive fitness protocols that can be performed at home, and are joint and spine-safety oriented as designed by this author for healthy fitness for beginning to intermediate level exercises (Reference 4). Key ingredients for a fitness recipe for you include assessment of interests, measurements of starting aerobic and strength levels, goal setting, and creating an action plan with weekly and monthly adjustments.</span></div>
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<span style="font-family: Times, Times New Roman, serif;"><span id="docs-internal-guid-3b94db4e-89fa-3ae8-ca9e-86484c11c6fc"></span><br /></span>
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<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">As you look for resources to help your FMS, please recognize that each person FMS is unique, and avoid anyone selling a “#1 cure” product, as success comes a multifaceted approach. One person’s FMS may have evolved from physical trauma and infections, another from genetics, digestive problems, and nutritional deficiencies, and your MD can help you decipher the causes of your condition. As you go through treatment, try to add one new healthy habit a week, rather than change your whole life suddenly. Consult the Web MD and National Fibromyalgia Association websites (references 1, 5). There are FMS support groups both locally and nationally, and Janet Lawler, massage therapist, helps with a local chapter and can refer you to a local support group as needed (reference 6). You can keep a “healthy habits tracker” that you can pick use to log your progress. Keeping a written record, having specific goals, and medical and peer support are all ingredients for success.</span></div>
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<span style="font-family: Times, Times New Roman, serif;">1. <a href="http://www.webmd.com/fibromyalgia/guide/what-is-fibromyalgia">www.webmd.com/fibromyalgia/guide/what-is-fibromyalgia</a><o:p></o:p></span></div>
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<span style="font-family: Times, Times New Roman, serif; vertical-align: baseline; white-space: pre-wrap;"><span style="line-height: 1.15;">2. Brosseau, Wells, Tugwell et al, Ottawa Panel</span>
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<span style="font-family: Times, Times New Roman, serif; vertical-align: baseline; white-space: pre-wrap;">Evidence-Based Clinical Practice Guidelines for Aerobic Fitness Exercises in
the Management of Fibromyalgia: Part 1, Physical therapy Journal, Volume 88,
Number 7, 857-871, July 2008
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<span style="font-family: Times, Times New Roman, serif; vertical-align: baseline; white-space: pre-wrap;"><span style="line-height: 1.15;">3.Brosseau, Wells, Tugwell et al, Ottawa Panel</span>
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<span style="font-family: Times, Times New Roman, serif; vertical-align: baseline; white-space: pre-wrap;">Evidence-Based Clinical Practice Guidelines for Strengthening Exercises in the
Management of Fibromyalgia: Part2, Physical therapy Journal, Volume 88, Number
7, 873-885, July 2008
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<span style="font-family: Times, Times New Roman, serif; vertical-align: baseline; white-space: pre-wrap;"><span style="line-height: 1.15;">4. Mason-Cover, Maureen, BenchFit I 20 Exercises, Book and</span>
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<span style="font-family: Times, Times New Roman, serif; vertical-align: baseline; white-space: pre-wrap;">DVD, Mason Home Fitness, 2004, <a href="http://www.benchfit.com/">www.BenchFit.com</a>
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<span style="font-family: Times, Times New Roman, serif; vertical-align: baseline; white-space: pre-wrap;"><span style="line-height: 1.15;">5. </span><a href="http://www.fmaware.org/" style="line-height: 1.15;">www.fmaware.org</a>
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<span style="font-family: Times, Times New Roman, serif; vertical-align: baseline; white-space: pre-wrap;"><span style="line-height: 1.15;">6. </span><a href="mailto:janet@bodytherapies.com" style="line-height: 1.15;">janet@bodytherapies.com</a>
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<span style="font-family: Times, Times New Roman, serif; vertical-align: baseline; white-space: pre-wrap;"><span style="line-height: 1.15;">7. </span><a href="http://www.womenshealth.gov/publications/our-publications/fact-sheet/fibromyalgia.html" style="line-height: 1.15;">http://www.womenshealth.gov/publications/our-publications/fact-sheet/fibromyalgia.html</a>
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<span style="font-family: Times, Times New Roman, serif; vertical-align: baseline; white-space: pre-wrap;"><span style="line-height: 1.15;">8. </span><a href="http://www.healthline.com/health-news/aging-scientists-find-physical-cause-of-fibromyalgia-062113" style="line-height: 1.15;">http://www.healthline.com/health-news/aging-scientists-find-physical-cause-of-fibromyalgia-062113</a>
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Anonymoushttp://www.blogger.com/profile/16287338737261803125noreply@blogger.com0tag:blogger.com,1999:blog-2243124167875046624.post-16065025590220642352014-09-03T08:00:00.002-07:002014-12-19T14:25:26.080-08:00<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Breast Cancer, Part 2: Risk Factors and Prevention</span></div>
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<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Natasha Ratajczak, PT, DPT</span></div>
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<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
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<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">In the last post, I discussed the risk factors and role of genetics with breast cancer. The factors that mainstream lets us hear about include gender, age and family history. However, did you know that there are several other things that could potentially increase the risk of breast cancer? Let’s take a look at a few of these and see if there are some manageable steps to decrease personal risk of breast cancer.</span></div>
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<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
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<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1. </span><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span class="Apple-tab-span" style="white-space: pre;"> </span></span><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Being overweight: Women that have a BMI (Body Mass Index) greater than 25 are more likely to be at risk for breast cancer than women who maintain a healthier body weight, especially after menopause. The reason for this is because fat cells produce estrogen; therefore, extra fat cells in the body mean more estrogen in the body. However, this risk factor is complex because the area of where the extra fat is stored is important – extra fat around your middle section may increase risk more than having the same amount of fat around the thighs and hips. So, how can you take step to manage or prevent this? </span><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Create a healthy eating and exercise plan, </span><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">after consulting with your physician. For helpful tips, please look</span><a href="http://www.breastcancer.org/risk/factors/weight" style="text-decoration: none;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">here</span></a><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. </span><span style="background-color: transparent; color: #111111; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">For more information on healthy eating, dietary supplements, and nutrition resources, visit the Breastcancer.org </span><a href="http://www.breastcancer.org/tips/nutrition" style="text-decoration: none;"><span style="background-color: transparent; color: #c54986; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Nutrition</span></a><span style="background-color: transparent; color: #111111; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> section.</span></span></div>
<span style="font-family: Times, Times New Roman, serif;"><b id="docs-internal-guid-e79af382-3c07-6e2e-8601-eb2ae6e6468b" style="font-weight: normal;"><br /></b>
</span><br />
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<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: transparent; color: #111111; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">2. </span><span style="background-color: transparent; color: #111111; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span class="Apple-tab-span" style="white-space: pre;"> </span></span><span style="background-color: transparent; color: #111111; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Pregnancy history: Women who delivered before full term, or had their first child after the age of 30 have a higher incidence of breast cancer. According to breastcancer.org, “when breast cells are made in adolescence, they are immature and very active until your first full-term pregnancy. The immature breast cells respond to the hormone estrogen as well as hormone-disrupting chemicals in products. Your first full-term pregnancy makes the breast cells fully mature and grow in a more regular way. This is the main reason why pregnancy helps protect against breast cancer. Being pregnant also reduces your total number of lifetime menstrual cycles -- which may be another reason why earlier pregnancy seems to offer a protective effect.” Regardless of this fact, you can manage any increased risk by looking at lifestyle choices to keep your breast cancer risk as low as it can be: maintain a healthy weight, exercise regularly, limit alcohol, eat nutritiously, and never smoke, or quit smoking if you do so currently.</span></span></div>
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<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: transparent; color: #111111; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">3.</span><span style="background-color: transparent; color: #111111; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span class="Apple-tab-span" style="white-space: pre;"> </span></span><span style="background-color: transparent; color: #111111; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Going along with pregnancy histo is breastfeeding history: breastfeeding, especially for a year or more, can decrease your risk of breast cancer for several reasons. First, making milk 24/7 limits breast cells' ability to overgrow and misbehave. Also, most women have fewer menstrual cycles when they're breastfeeding (added to the 9 missed periods during pregnancy) resulting in lower estrogen levels. And of course, many women tend to eat more nutritious foods and follow healthier lifestyles (limit smoking and alcohol use) while breastfeeding. Whether or not you breastfeed, following the same lifestyle habits listed above can keep your breast cancer risk at bay. </span></span></div>
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<span style="background-color: transparent; color: #111111; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">4. Drinking alcohol: Research shows that drinking any type of alcohol excessively can increase risk by increasing estrogen and other hormones associated with hormone-receptor-positive breast cancer. Alcohol also may increase breast cancer risk by damaging DNA in cells. Minimize drinks per week to 3 or less in order to reduce the risk maximally. </span></div>
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<span style="background-color: transparent; color: #111111; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">5. Lack of exercise: Exercising regularly at moderate intensity (60-70% of your max heart rate) for 4-7 hours per week helps reduce breast cancer risk, according to research.</span></div>
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<span style="background-color: transparent; color: #111111; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">For more information on risk factors and more tips for prevention, please visit breastcancer.org/risk/factors.</span></div>
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Anonymoushttp://www.blogger.com/profile/16287338737261803125noreply@blogger.com0tag:blogger.com,1999:blog-2243124167875046624.post-55134870822014222392014-07-21T12:09:00.004-07:002014-12-19T14:25:41.182-08:00<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Breast Cancer Prevention, Part 1</span></div>
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<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Natasha Ratajczak, PT, DPT</span></div>
<span style="font-family: Times, Times New Roman, serif;"><b id="docs-internal-guid-1f3cfcc3-5a52-8b6b-62e5-b942389b9490" style="font-weight: normal;"><br /></b>
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<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">In the last month and a half, my mom has gone through receiving the diagnosis of stage 1 breast cancer 75% chance stemming from genetic etiology, undergoing a radical mastectomy and getting bilateral breast reconstruction, all in what feels like the blink of an eye. It all has left me amazed, incredibly grateful and completely humbled by how far technology has come and how strong and graceful my mom has handled everything thus far. </span></div>
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<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">A little back story: my maternal grandmother passed on after breast cancer metastasized into her liver, lungs and bones in the mid 1990s. Several years later, my mom’s sister developed breast cancer early on in her right breast. She had a lumpectomy, then went into remission. The cancer returned in the following years so the doctors and my aunt decided to remove the breast. Unfortunately, the cancer returned in the other breast this year, so she had the second breast removed right about the same time as my mom began her journey (btw, my mom found her own lump by doing a regular monthly self-exam that she had done for years...she rocks!). Both women are currently recovering, but they are both proceeding with caution. </span></div>
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<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">I am extremely grateful for and extremely proud of these strong women in my life. And because I now know how quick this type of cancer can occur and progress, I wanted to write up this blog post to give a little more background information to the men and women out there who have been affected by as well as may have breast cancer in their family DNA.</span></div>
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<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">First off, breast cancer occurs like other cancer: it is an abnormal growth of cell tissue that comes from the genes that are supposed to help the tissue stay regulated and healthy. Therefore, “breast cancer” is caused by a malignant tumor that has developed from breast tissue. (Please refer </span><a href="http://www.breastcancer.org/symptoms/understand_bc/what_is_bc#Stages" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">here</span></a><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> for current staging of breast cancer.)</span></span></div>
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<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Of course, you’ve probably noticed that breast cancer is embedded in my family history; my sister and I have discussed the potential of having inherited a genetic mutation, and are wondering the next steps to take for prevention for ourselves. Here are some interesting statistics that I found while doing my research: </span></div>
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<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1. </span><span style="background-color: transparent; color: #111111; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">About 5-10% of breast cancers can be linked to gene mutations (abnormal changes) inherited from one’s mother or father. Mutations of the BRCA1 and BRCA 2 genes are the most common. Women with a BRCA1 mutation have a 55-65% risk of developing breast cancer before age 70, and often at a younger age that it typically develops. For women with a BRCA2 mutation, this risk is 45%. An increased ovarian cancer risk is also associated with these genetic mutations. In men, BRCA2 mutations are associated with a lifetime breast cancer risk of about 6%; BRCA1 mutations are a less frequent cause of breast cancer in men.</span></span></div>
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<span style="background-color: transparent; color: #111111; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">2. About 85% of breast cancers occur in women who have no family history of breast cancer. These occur due to genetic mutations that happen as a result of the aging process and life in general, rather than inherited mutations. The two highest risk factors for breast cancer are gender (women >>men) and age (increased risk comes with growing older).</span></div>
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<span style="background-color: transparent; color: #111111; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Given our family history, my sister and I have decided to undergo genetic testing, because after speaking with my mom’s physicians, they have told us that we each have 50% chance of having the mutation. Although you should know that there are also screening tests that can be done for early detection. These screening tests include yearly mammograms, and are usually given to those individuals who appear to be healthy and have no history of breast cancer. If an abnormality is found, then tests (usually a biopsy) are done to the abnormality to determine if the tissue is benign or malignant. </span></div>
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<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: transparent; color: #111111; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">As mentioned above, there are two genetic mutations that can be tested for: BRCA1 (BReast CAncer gene 1) and BRCA2 (BReast CAncer gene 2). Mutations in these genes that are supposed to keep breast cells growing normally can lead to increased risks in malignant tumors in breast as well as ovarian tissue (or prostate tissue in men). Abnormal BRCA1 and BRCA2 genes may account for up to 10% of all breast cancers, or 1 out of every 10 cases. For more information about genetic testing please visit </span><a href="http://www.breastcancer.org/symptoms/testing/genetic" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">here</span></a><span style="background-color: transparent; color: #111111; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">.</span></span></div>
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<span style="background-color: transparent; color: #111111; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">I encourage you to please pay attention to your breast tissue. Start regular monthly self-exams to learn about your tissue enough to detect when something does not feel right. Also get your mammograms done yearly, even if you are not at risk. In my next blog posting, I will address more preventative options for all of you when contemplating breast cancer as I continue by my mom’s side on this journey.</span></div>
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<span style="font-family: Times, Times New Roman, serif;">Tune in to the next few posts for more on breast cancer prevention!</span></div>
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<span style="font-family: Times, Times New Roman, serif;"><span style="background-color: transparent; color: #111111; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">More information can be found at </span><span style="background-color: transparent; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><a href="http://breastcancer.org/" style="color: #1155cc; text-decoration: none;">breastcancer.org</a><span style="color: #111111;">.</span></span></span></div>
Anonymoushttp://www.blogger.com/profile/16287338737261803125noreply@blogger.com0tag:blogger.com,1999:blog-2243124167875046624.post-46580430880633717512014-07-02T10:06:00.002-07:002014-12-19T14:25:52.834-08:00<div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Meditation: Go to the Well, daily!</span></div>
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<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Maureen Mason-Cover, PT, WCS </span></div>
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<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Got Vagus? Vagus as in the mind-body-nerve connection, not Las Vegas! When you think of taking a break, and relaxing, do you think of Las Vegas? Las Vegas is oriented for action, adventure, or in the case of the hangover movies, partying until injury and mayhem set in. Yet this is where many people go to relax. What about a place you can go to that is refreshing, and involves no travel or spending? Sort of an antidote to Vegas.</span></div>
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<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">At CTS we have a new mind-body relaxation, stress management, and meditation teacher on board, and he is training a small group of us in several skills, or practices, for shifting our attention towards mindfulness and calming. Just think of it as visiting a refreshing well! Jim Cahill is teaching us to be able to “turn the dial” from our busy cognitive brain activity, which is danger and worry focused, to a place of calmness, breath awareness, control and creative visualization. Our group shares our varied experiences, as we like, in the form of a brief chat at the group start, or we don’t share-perhaps if we have been too busy, or too stressed, to practice! We are an imperfect group of 8, with many distractions, life issues from young to old, and we have had a laugh at our occasional “non compliance” with our self-study as a home practice. This may seem ridiculous as most attendees are therapists and we expect regular compliance with programs that we provide for our patients. However, cultivation of new habits, such as exercise, or mind-body stress management and relaxation, require habit change, and a space and time for the new behavior to take place. Habit change also requires coaching with a trainer or teacher.</span></div>
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<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
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<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The Vagus nerve, cranial nerve 10, works with many other nerves and systems to help regulate heart rate, blood pressure, and digestive functioning. The Vagus nerve is part of the autonomic (think automatic) nervous system. The autonomic nervous system functions are complex, and may place us on alert, as in driving us into fight or flight, the “stress response”, to flee danger or fight against a threat. The autonomic system has a relaxation mode, which should activate after a threat is no longer present. With chronic stress, the “on switch” is chronically activated and individuals suffer ill health with many conditions and symptoms. The fight or flight response is mediated by the sympathetic side of the autonomic system. The parasympathetic side, which is activated when we feel safe and at peace, involves the Vagus nerve, which allows valves to open for digestion, and heart rate and blood pressure to lower. Studies have shown that relaxation training, and specifically calming techniques that can lower the heart rate and therefore activate the Vagus nerve, can help in many medical conditions, such as anxiety, depression, panic attacks, fibromyalgia, and depression. </span></div>
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<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Got vagus? Learn to activate the refreshing, mind-body calming method of mindful meditation for your health, wellness, and peace.</span></div>
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<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Please check out <a href="http://www.cahillmindbody.com/">www.cahillmindbody.com</a> for more information about mindful meditation throughout Comprehensive Therapy Services.</span></div>
Anonymoushttp://www.blogger.com/profile/16287338737261803125noreply@blogger.com0tag:blogger.com,1999:blog-2243124167875046624.post-65612598356131334172014-07-02T09:57:00.002-07:002014-12-19T14:26:06.453-08:00<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">We here at Comprehensive Therapy Services would like to be the first to welcome you to our new blog! We are thrilled to be sharing our knowledge, experiences and ideas with you, our current and future friends and patients. In this blog, you will be hearing from all of our wonderful physical therapists, including Cindy Furey, PT, CEO, April Douglas, PT, DPT, OCS, MTC, Crystal Hazelton, PT, OCS, Elizabeth Leeds, PT, DPT, Jill Menifee, PT, Katherine Dahl, PT, MPT, CD (DONA), Kim Zevin, PT, DPT, Kira Shirz, PT, DPT, Maureen Mason-Cover, PT, WCS, and Natasha Ratajczak, PT, DPT, our physical therapy aide, Mandy Johnston, PTA, our acupuncturist, Sarah Knaup, LAc, our biofeedback therapist, Jim Cahill, BCB, and our Pilates instructors, Kristin Evans, NSCA-CPT, Briana Barnhill and Kelsey Beckman and as well as our exercise aides.</span></div>
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<span style="background-color: transparent; color: black; font-family: Times, Times New Roman, serif; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">There is no doubt that when you come through our clinic you will hear our mantra, “It’s not normal… it’s common!” </span></div>
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<span style="vertical-align: baseline; white-space: pre-wrap;">Please let us know if there is something you’d like to know about! Do not hesitate to contact us at FureyCTS@gmail.com.</span></span>Anonymoushttp://www.blogger.com/profile/16287338737261803125noreply@blogger.com0