In my previous blog post, we learned the basics of stretching; now it’s time to get down to the specifics. Here are 11 stretches that you can perform every day to improve your overall flexibility and help decrease the likelihood of nagging injuries. We’ll start from the feet and work our way up.
- Prone Calf Stretch:
Begin in a push-up position. Next, keep your legs straight as you walk your hands backward toward your feet. Bend at the hips so your butt rises into the air while the heels of your feet press into the ground. Continue to walk your hands backward until a comfortable stretch is felt in both legs. You can increase the stretching sensation by bending one knee while keeping the other straight.
- Side-Lying Quad Stretch:
As the name suggests, start by lying on one side. For an example, let’s begin on our left side to stretch the right leg. Pull the heel of your right leg toward your butt. Grab your ankle with your right hand and add some additional pressure. Be sure to keep your knees together to perform the stretch properly. Once you’re finished with the right leg, flip over and perform this exercise with the left leg.
- Seated Hamstring Stretch:
To begin this stretch you need to be in a seated position. Keeping your right leg straight out in front of you, bend your left knee and bring your left heel into your groin. Now, keep your back straight as you bend forward at the hips. You can reach forward with both hands, but be careful to not round your back. Repeat with the left leg. Continue Reading »
Heart disease is one of the leading causes of death in the United States. This includes heart attack, stroke and peripheral artery disease.
Most of the risk factors for heart disease can be prevented or treated with lifestyle changes and medication. Risk factors include:
- Physical inactivity
- Hypertension (high blood pressure)
- Dyslipidemia (high triglycerides and low HDL or “good” cholesterol)
- Diabetes mellitus
- Heavy alcohol use
People with multiple risk factors are at higher risk for developing heart disease. Here are some steps you can take to decrease your risks. Continue Reading »
Have you made the New Year’s resolution to finally run that half marathon this year? Lose that holiday weight by hitting the treadmill? Reclaim the part of your youth when you enjoyed running? All of these sound like great reasons to be active, but do these well wishes hold up once you start to feel tightness in one calf, clicking in your knees or that sharp pain in your hip? If you want to keep the dream alive, instead of slowing down or stopping, schedule a RACE!
The RACE (Running Assessment and Clinical Evaluation) program is a personalized, one-on-one study of you and your body mechanics while you walk or run. This program is for the old or the young, the ultra marathoner or the 5K-charity walker. We will find what is hurting, the reasons that cause the pain and what you can do to help yourself get through it. During your appointment, one of our licensed athletic trainers will go through your personal health history looking for past injuries, details on any current ailments and your training schedule.
During your exam, your range of motion, flexibility and strength will be examined to see if there are any imbalances in your lower body. Then, we’ll examine what your individual foot type is, as that can tell us many things about how you walk before you even place a foot on the treadmill. Continue Reading »
The flu season is under way in Wisconsin and confirmed cases have been reported. While the best way to stay healthy this flu season is to get vaccinated, there are some other things you can do to protect yourself.
Here are a few:
1. Practice good hand hygiene. Encourage everyone in your family to practice regular handwashing, especially after using the bathroom, before and after handling or eating food and after coming in from the outdoors. Handwashing is one of the best ways to remove germs, avoid getting sick and prevent the spread of germs to others.
2. Take cover. Get into the habit of sneezing into your inner elbow. If you have a tissue, cover your nose and mouth with it when you sneeze or cough.
3. Don’t touch. Avoid touching your face, eyes, nose or mouth with your hands.
4. Replace and wash items. Buy a new toothbrush after a cold or other illness. Wash your bedding at least once a week, especially pillow covers. Wash gloves, scarves and any other attire that covers your face or mouth. This is helpful in keeping germs away.
5. Stay hydrated. Dry nasal passages make it easier for the flu virus to breed, so its important to drink plenty of fluids. Water is a natural moisturizer for the inside of your body. Aim for eight cups of water a day. Swap out fizzy carbonated drinks for herbal tea. Increase your fluid intake if you are on a high-fiber or high-protein diet. Continue Reading »
We’re about a week into 2014, so I thought it would be a good idea to see how everyone’s resolutions have been going. Good, I hope!? I’ve noticed that a lot of resolutions people make revolve around wellness. Losing weight tops the list of the ten most popular resolutions along with staying fit, quitting smoking, spending less, getting more organized and spending more time with the family.
About 45 percent of Americans make New Year’s resolutions, but less than 10 percent actually succeed in achieving their resolution or goal. Unfortunately, resolutions tend to be abandoned quickly. Why is that?
- Too vague. More specific goals tend to result in more successful outcomes. General goals are hard to grasp and usually result in loss of interest. Analyze what you are really trying to accomplish and break it down into more specific goals. Instead of “I will drink more water,” try, “I will keep a water bottle on my office desk, in my car, on my nigh stand and drink at least eight cups of water a throughout the day.”
- It can be lonely sometimes. While personal goals are… personal, but the effort to reach that goal does not have to be. Studies show that the more you share what you are trying to accomplish with others, a support network, family, friends, etc. the more successful you will be. Friends and family can support your efforts to achieve your resolution. Workout with a buddy, go running with your neighbor find a “team” that will motivate you.
- You lose track. As tedious as it sounds, keeping track of your efforts does help. Whether they are food journals, or fitness trackers; pedometers that track how many steps you’ve taken in a day or an app that lets you know how many hours of sleep you’ve gotten, can help hone in on areas you want to work on. In addition, it keeps you accountable and well… on track!
- Forgetfulness. People who are reminded of their goal on a consistent basis tend to be more successful in achieving those goals. The best thing to avoid losing focus of your goal is to write it down. Make yourself several notes with your goal written on it and post these all over your house; on the bathroom mirror, on the refrigerator and pantry door; in your car, etc. Make yourself a bookmark and keep it in your favorite book; write it as a screen saver for your computer, tablet or phone. Tell your friends and family. If your goal is to drink more water for example, you can easily program your phone, computer or table to make a sound every hour as a reminder to drink water. If your goal is to get more physically active, carve out time in your calendar (write it in) to do just that.
- No reward system. Good deeds should be rewarded. If you reach a milestone along the way to your final goal, do something good for yourself (do not reward yourself with food). Buy a book, enjoy a massage, take a day off work, etc. Do something that will create a positive feeling. It’ll keep you motivated.
Above all, when making resolutions try to focus on ONE behavior change. Trying to change too many things at once is NOT a strategy that will lead to success. Good luck to you and a happy 2014 to all!