Category Archives: Strengthening

Start Now with Gaiam TV

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Why wait for the New Year to start your “resolutions”? I understand this is a busy and chaotic time of year. I’m going to put a friendly, little bug in your ear, reminding you it is better to get started now.

Why? When I rush around, and do not take care of myself as I should, I end up making poor decisions. For example, poor food choices lead me to feel sluggish, heavy and anxious, putting my health at risk. Or, I end up making impulse gift purchases, which will not serve those I care about the way I would truly desire.

This then leads to a cycle of stress, sleepless nights, difficulty taking care of myself, and generally feeling overwhelmed.

How about a positive change instead? Let’s end 2012 on a good note, and start 2013 on an even better one.

How? Use the resources and tools available to us.

Gaiam TV just launched their online streaming site. I love their well rounded mix of holistic content. Depending on what mood I’m in, I can practice energizing Yoga, challenging Pilates, motivational speakers and videos, and learn even more about nutrition and food.

Check out there inspirational site. Right now they are offering a 10 day free trial.

Learn how to open your heart with Kathryn Budig’s Aim True video.

If you want to take your flexibility to the next level, and keep your hamstrings and hipflexors in balance then practice your splits safely. You can also enter into strengthening arm balance poses with a Rodney Lee and Colleen Saidman video. These definitely keep me motivated as I continue to progress….

Let’s change our days and evenings by watching TV the active way. If you need more inspiration go to their site, or if you have Twitter or Instagram view their #activeandwell hashtag for more pictures, and follow me on twitter or Instagram.

FitFluential LLC compensated me for this Campaign. All opinions are my own.

Yoga A Day

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For 31 days I have been posting pictures of Asanas on Instagram (Berryhappybodies) and FB with Grow Soul Beautiful’s Yoga A Day Challenge, and yesterday it came to an end. I’m so glad I participated in all 31 days of this challenge.

I have learned some cool concepts as a bonus to participating over the past month. I have proven to myself I can finish what I start. Sometimes this is a difficult concept for me. As well as, I learned to appreciate my body. I had a fear, of posting pictures. Maybe, I’m too overly critical, but I always focused on what could be improved in my body or the pose, instead of appreciating the beauty in the whole picture. This challenge helped me to successfully emerge from my Yoga Picture Closet.

For a good percentage of the shots, a timer was used. However, most of the beach shots where taken by my husband. Who knew we could work as a Photographer/Yogi team? That was some fun bonding time ;) . Thank you Sean!!

Not to mention all the talented and Inspirational Yogis I have met. It truly was a lot of fun. And, I’m continuing to learn and evolve Physical Therapy, Massage and Yoga. Awesome combinations!!

Here are some of the top liked pictures from the challenge:


Modified Bridge Pose


One Leg Bridge Pose

Chair Pose

Full Wheel

Forward Fold

Kapotasana

What is your favorite?

When to Push and When to Let Go

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There are days, distances, asanas, stretches, workouts that you need to push though your mental barriers. And, there are days when you need to respect your limits and let go. Sometimes all this goes without saying, but sometimes we need friendly nudges.

When to push:
1. Uncomfortable stretch.
2. Muscle burn.
3. Muscle shaking.
4. Just tired and unmotivated.
5. Nervous about trying a new sport. Just go slow.

When to let go:
1. Pain. Done deal.
2. Extreme fatigue or soreness for many days in a row.
3. Any unease at a new skill, especially if you are skipping progression.
4. End of a workout or practice and you are mentally and physically exhausted. Take it from me. Leave it, come back another day.
5. Shortness of breath, chest pain, dizziness.

Listen to your body, let it tell you what you are capable at any moment.  By doing so you lower your risk of injury, and increase your ability to progress quicker in the long run.

What happens after a Lumbar Fusion?

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There are many factors which can lead to requiring a Lumbar Fusion. In most cases Conservative Care, like Physical Therapy, is tried before surgical intervention. Some cases that can lead to Lumbar fusion are: spinal instability, continuous nerve injury, failed lami, disectomy, as well as the inability to manage severe pain.

After deciding surgery is required the next step is to decide with the surgeon on the type of surgery. The surgeon can reach the spine through either a posterior (through the back) or anterior approach. If you know the surgeon specializes in one technique, this is usually the way to go. Commonly, part of the Illiac (hip) bone is grafted for use on the spinal vertebrae to help with solidification of the components. Typically, patients complain the area of the hip is more sore than their back following surgery.

Hospital stay following the surgery can be 3- 7 days, or more, if there are complications. PT in the hospital includes learning to transfer in the bed, and rolling out of the bed in a safe manner in order to avoid disrupting the fusion. Next is sitting, and standing and then walking to a chair and around the hospital floor safely. As you heal, walks around the hospital with the therapist, will progress in length, as you can tolerate them. Before you leave the hospital you will also learn how to dress safely, take off and put on the spinal brace, and proper mechanics to move about your house when you are discharged.

After being discharged, you will not be able to drive, sit for long periods, bend, lift or twist. Remember avoid BLT. 6-10 weeks following surgery is Phase II. At this point, you should still be avoiding, BLT, and no lifting more than 10lbs.

Commonly, Physical Therapy begins 6 weeks to 3 months following surgery. PT is important to learn spinal stabilizing exercises. In both the anterior and posterior approach the spinal stabilizing muscles are retracted to gain access to the spine. It is important to strengthen these muscles for functional activities. The research is controversial on this topic but, the fusion can place additional wear and tear on the vertebrae above and below. One way to avoid that excessive movement is to perform proper mechanics and keep your spinal stabilizing muscles strong.

In phase II your walking and activity tolerance will continue to build. At PT you will continue to strengthen and lengthen any muscles that were restricted, as well as monitor you body mechanics. During this time  if you had pain down your leg it should be continuing to heal.

During phase III (12-18 weeks) you will continue increasing your activities, movement and strength. However, you will still need to avoid flexion (bending forward) and twisting.

Again, it is best to avoid this surgery in the first place because it is a long rehabilitation, and can place extra stress on the vertebrae above and below. However, if you do require surgery physical therapy can help you return back to work and your life.

 

Move From The Path of Most Resistance

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The importance of movement was reinforced this weekend after taking Chain Reaction 3D, Assessment and Application of Movement with Gary Gray of the Gray Institute.

We should move most of the day. More specifically, move in many different patterns and directions, not just our through our path of least resistance.  We need to branch out and challenge our minds and bodies to create and utilize new patterns, (even while sitting!). My body has not felt that sore, and yet mobile after completing 2 of Gary Gray’s workouts which utilize all 3 planes of motion: Frontal, Sagital, and Transverse.

Not sure which move I was starting or finishing, but having fun in the sun on the beach.

Not only for you, but moving is important for your children as well. Especially this day and age where the “cool” kids have the latest technology, which involves sitting. What ever happened to Tag?? Running, Sprinting in all kinds of directions. As adults, we also sit a lot. If you have an ear to the ground you have heard how sitting can lead to all kinds of health issues. And we attempt to move and exercise, but most of the time it is the same type of motion and same types of exercises.

So let’s get out of our ruts, and paths of least resistance, which create deeper ruts.  For those of you moving in the strengthening world take the lunge. In a previous post I hinted that there are many variations to this one move. This weekend Gary Gray blew me out of my box, and demonstrated that there are hundreds of variations to this one move. For example, changing which direction your lead foot moves, how wide apart your feet are, stagger you stance, add in arm movements of the same or opposite direction. If try any of those you will immediately notice where you place your arms during the movement can create an active stretch in the Frontal, Sagital, or Transverse plane.

While sitting at work, when you coworker is not looking (or maybe while they are) move. Slide your chair away from your desk just a little bit and reach for a pen. Next week slide away further. And the week after slide away at an angle.

Start your movements small, and as you succeed gradually add more length or a new direction. Your body will thank you by staying strong yet loose, preventing further injuries down the road.

Speaking of stretching while strengthening stay tuned because on Friday I will be inviting you to join a Yoga Challenge with Grow Soul Beautiful. Until then get moving!