Thank You Grand Rounds Nutrition and Fitness Edition

Thank you Dave Munger, of "The Daily Monthly" for hosting Grand Rounds this week and including my article What is "Fitness as a Lifestyle?" in his choices for best medical writing. He mentions that my entire Fitness Fixer is devoted to healthy ways to be fit. Thank you Mr. Munger.

My work changes the notion that exercise is different from your life. If you have to stop your life to "go do" exercise, that is not exerecise as a lifestyle. How you live, sit, move and eat is your fitness as a lifestyle. Click What is "Fitness as a Lifestyle?" to get started.

On the web, Grand Rounds is a collection of the best on-line medical posts from the past week. A different host works hard each week to find and list the articles. This is different from the Grand Rounds in a hospital, which is a lecture for doctors about a patient or topic. Thank you to this week's host for doing the hard work of collecting and featuring our information.

Labels: Grand Rounds

Permalink and Comments | | Email Post

Diastases Recti, What It Is and What To Do

Reader Fun Steve previously wrote with his success losing weight and getting in shape with Fitness Fixer. Then he moved from Thailand to Japan. What happened next?

Steve writes:

"I 'done did' something to my stomach. Without having visited any doctors here, my own diagnosis is/are hiatal hernia or tearing of the linea alba area of my stomach muscles.

"No 'pain' but constant discomfort. Constant but mild indigestion. Shortness of breath. Here is the real kicker... If I do leg lifts while doing 'slight' crunches, I have a 2-2.5 inch vertical band of 'something' that reaches from my xiphoid process down to below my belly button. Feels like a strip of weak muscle. I normally don't do full crunches. Perhaps I lift my shoulders 2-3 inches at most.

"My rectus abs are solid. Rock hard .. but the area between left and right side is soft now. This odd strip of 'something' doesn't protrude unless I do leg raises and crunches (so I'm not doing them!) but if I use my hands to press it inward, I can do the crunches or leg raises without that strip pressing up. It's as if the rectus abs, once contracted, hold it in.

"So... what have I done to myself? Besides not doing any crunches and leg lifts, what shall I do to heal myself?"

I answered that (using my e-mail x-ray machine) it sounded like a diastasis, full name Diastasis Recti.

The vertical muscle fibers pull apart, leaving an area between them. This is popular in pregnant women and men with bellies. The 'rock hard' belly is often the large amount of fat (or pregnancy) pushing against the covering muscle, stretching it tightly. Weight loss will let it rejoin and heal. It's not surgical, meaning it can heal if you lose the belly.

I reminded Steve that crunches are not functional exercises, meaning they do not use your abdominal muscles the way you need them to function during any real activity in your daily life. Crunches repeat the bent forward posture that people already spend too much daily time in, and that he already new I had developed a method called The Ab Revolution™ that solves the counterproductive nature of crunches and leg lifts. For the time needed to heal, he could stop belly stretches - back bends, yoga cobra, and updog, and stretching the belly with too much food and weight gain. Continuing to do crunches and leg raises using hands as manual splinting has turned out to make things worse - since the muscles atrophy more.

Steve replied:

"How could I be pregnant?!? Actually, I have 6-pack abs! (Well, really two 3-packs right now. Unfortunately there is a thick layer of blubber covering them.) Under them too.
">>Dr. Bookspan wrote: Sorry to hear.
"Yes... me too. I came back from Thailand having lost almost 20 kilos, and due to McDonald's introduction of the 'Double Quarter Pounder with Cheese' into Japan and a side of trans-fat potatoes, I put it all back on."

I reminded Steve that weight loss will let the split area rejoin and heal, and that a diastasis was not surgical, meaning it can heal if you lose the belly and stop pulling it open with Pilates style leg lifts and crunches.

Steve wrote:

"Lose the belly. Lose the belly. That's all anybody says. Lose the belly. Hey, Buddha had a big belly and he didn't have this problem!?! Humpty Dumpty had a big belly and all that happened to him was that he fell off a wall. Well I don't sit on no walls!!! No sir! Not me. I sit on a couch doing bicep curls with the TV remote! I do full presses with bags of Doritos! Pectoral presses crushing my beer cans! Lose the belly?!? Oh well... I guess I gotta..."

I had developed The Ab Revolution™ to solve one common source of lower back pain - a slouching posture of too much inward curve in the lower spine. The Ab Revolution™ retrains function. Conventional ab exercises are often mistakenly prescribed for back pain. Conventional strengthening does not make people stop the actual cause, the slouch. They are just stronger people who slouch. Doing crunches also perpetuates another cause of back pain. It is an irony of pop fitness that without understanding causes, counter productive exercises are prescribed, then repeated by reporters then repeated by trainers and so on. The same is true for hamstring stretches, covered separately. What was interesting was all the documentation I received from people with diastasis and hernias who could use The Ab Revolution™ without pain and with benefit to build abdominal wall strength without pushing things out further with crunches. It made sense. I am looking into it further.

Steve wrote again:

"I follow the the Ab Revolution™. That's what's made my back feel so much better. I haven't had so much as a twinge in my back in the past year or so! It's been your work that made the difference. I'm not worried... now :o) Just PO'd. Thanks for the info about my (larger than necessary) stomach."

Steve followed up that he was back to healthier eating and was easily losing weight by following the healthier traditional Japanese diet without fast food.


Related Fitness Fixer:

• Fun Steve Loses Weight With Fitness Fixer
• Reader Ivy shows why Good Life Works Better Than Bad Ab Exercise
• If Better Abdominal Muscles Are Your New Year's Resolution, Try This
• Innovation in Abdominal Muscles
• Back Pain in Pregnancy - and Why Men Can Get It
• Sitting Badly Isn't Magically Healthy by Calling It a Hamstring Stretch
  

My Web Site information on how abdominal muscles work:

• DrBookspan.com/AbsArticle

Random Fitness Fixer:

• Extremes, Survival, Injuries, Faster Higher Stronger - Fitness Fixer

Labels: abdominal muscles, fix pain, injury, pregnancy, readers inspiring story, weight loss

Permalink and Comments | | Email Post

Dr. Bookspan Inducted to Hall of Honor - National Organization of Underwater Instructors, NAUI

It was my honor to be notified recently that I was inducted into the Hall of Honor of the largest non-profit scuba diver training organization in the world.

The award is for my work as a scuba instructor, teaching divers and diving leaders, as a diving and hyperbaric medical researcher finding safer diving practices, advising committees determining policies, running hyperbaric medical conferences, writing diving textbooks, and other contributions.

The National Association of Underwater Instructors (NAUI) trains recreational and technical scuba divers from novice through instructor. Their motto is Safety Through Education.

This year, two people were inducted. I was honored along with my old friend and colleague Henry Veix, former physical education director at West Point Military Academy.

My colleague Peter Oliver accepted the NAUI Hall of Honor award in my name and expressed my thanks.





Related Fitness Fixer:

• A NAUI project I worked on - New First Aid Training
• Some of my underwater adventures - The Mermaid Stories
• My work that makes strong brave men cry - Extending The Envelope - Military and Civilian and Extremes, Survival, Injuries, Faster Higher Stronger - Fitness Fixer
  
• Good books on understanding diving medicine and physiology - DrBookspan.com/books
  

Fitness Fixer for Smarter SCUBA diving:

• Three Common Swimming and SCUBA Myths in the News Again
• Diver Down Flags - Boating, Swimming, SCUBA Safer and Smarter
• Respiratory Muscle Training for Swimming, Diving, and Running
• Lower Back Pain From Swimming and SCUBA
• Hyperbaric and Aquatic Medicine On Travel
  

Random Fitness Fixer:

• Fast Fitness - Grip Strength and Endurance

Labels: award, education, hyperbaric, scuba

Permalink and Comments | | Email Post

Fast Fitness - More Plank Chess and Success Photos

Here is Fast Friday Fitness - strong mind in a strong body - readers Paul J and son sent in their success playing their invention - plank chess:

Paul J writes:

"This time we played a complete game.
"We had to hold the plank during our turn.
"Once again my game was not going too well, and after about 10min I lost my balance moving my Knight.
"Tonight I’ll work on shoulders so inclined plank and wall hand stands are in order.
"I wonder if I can do a wall hand stand push up yet ….only one way to find out, right?" : )

Holding a plank 10 minutes is great work:

2. Your collaborator (remember, we are not opponents in life) holds a plank during their turn:

3. You hold a plank again during your next turn:

I have played tournament blitz chess (bullet chess), where moves can't exceed 15 seconds (or other brief time). I have played battle chess with martial artists in historic costume, fighting a short match for each move, with move completion only allowed upon winning. I have played Arpanet chess with military buddies, transmitting a move to another base, disconnect, go back to work, then stop any experiment on the burner to receive your collaborator's next move. I have tried (and tried) "total recall" chess where only a referee has tangible pieces while both players move only from memory. Plank chess from Paul J and son is a great idea.


Related Fitness Fixer:

• Fast Fitness - Can You Do Plank Chess?
• Third photo helpfully demonstrates losing neutral, allowing a bit of sag for benefit of readers to see. Keep your plank neutral - Fast Fitness - Push Ups with Neutral Spine
  
• Readers - have courage and try things yourself - Wall Handstand Success With Liz

Random Fitness Fixer:

• Forensic Science

Labels: children, fast fitness, mind, partner exercise, pushup, readers inspiring story

Permalink and Comments | | Email Post

Substantive Principles of Homeopathy

Permalink and Comments | | Email Post

Supportive Hard Shoes Linked to Knee Loading and Arthritis

A Rush University Medical Center study has found that supportive, stable shoes increases the load on the knee joints compared with flat, flexible footwear or going barefoot.

Researchers compared gait and knee joint loading of 31 patients with osteoarthritis while walking in flip-flops, barefoot, and wearing several types of popularly prescribed shoes. Clogs and stability shoes increased loads on the knee joints up to 15 percent over flat walking shoes, flip-flops or barefoot. Knee loading was roughly the same whether the subject wore flips-flops or walked barefoot.

Dr. Najia Shakoor, rheumatologist and lead author stated, "Stiffness is also a factor. We've shown in earlier studies that barefoot walking is associated with lower knee loads than walking with conventional footwear. It may be that the flexible movement of the bare foot is mechanically advantageous. The natural flex of the foot when it contacts the ground probably attenuates the impact on the joint, compared to the artificial 'stomping' movement created by a stiff-soled shoe."

"Clogs and stability shoes, conventionally believed to provide appropriate cushioning and support, actually increased the loading on the knee joints, as opposed to shoes with less 'support,' flatter heels and more flexibility."

The article stated, "A higher-than-normal load on the knees during walking is a hallmark of the disease, associated with both the severity of osteoarthritis and its progression."



Study authors felt they had to also issue a caution that people who will trip if they wear flip flops or have poor balance not to wear them, however it seems better to do simple function to improve balance and reduce cause of the falls rather than wrap people in shoe "straight-jackets" that are not good for them.

When I was small, I remember worrying that horses had to wear iron shoes. I asked the teachers in school if it hurt the horses' feet, and was told their feet don't feel anything (a myth). I asked if the metal increased the hard impact against paved streets and why didn't horses wear sneakers instead. I was told that sneakers were bad for you because they don't "support" (another myth). I asked why you needed anything to hold your own body up and why you couldn't have healthy feet without them. I asked if cavemen wore support shoes and incredibly, the teachers said that support shoes were important and barefoot was wrong and cavemen had to wear shoes or they would not be able to walk. Later I found that arthritis, lameness, and gait changes were higher in metal shod horses, and that new horseshoes were being made in urethane and other soft composites.

When I tell patients that hard supportive shoes are known to increase pain and problems, they say they wear them because their doctor told them to, their trainer, their aerobics instructor, and their physical therapist said they must. When I remind that hard shoes may be part of their knee and foot pain, they say that they got the shoes from their podiatrist or orthopedic shoe place. Doctors used to recommend smoking cigarettes for the several benefits they gave - calming nerves, better digestion. The two bad side effects (illness and death) were left out. It may be commonly repeated that you need hard supportive shoes however, untrue stories are common.


Related Fitness Fixer:

• Which Shoes Help Exercise, Fall Prevention, and Ankles?
• Healthy Knees
• Your Muscles Are Your Orthotics for Arches, Knock Knee, and Knee Pain
• How To Treat Ankle Sprains and Prevent Them
• Better Balance by Christmas
  

Random Fitness Fixer:

• Do Fun, Not Exercise

Labels: arthritis, feet, fix pain, injury, knee, shoes

Permalink and Comments | | Email Post

Fast Fitness - Concentration Training

Here is Fast Friday Fitness - improve concentration and focus, for mental and physical tasks at once, a true mind and body.

Reader Paul J wrote me after sending in his Plank Chess success story:

"Side note on plank and thinking. I have been trying to recite a kata narration (the moves of a karate sequence) from memory during a plank and find it incredibly difficult to concentrate. At first it was just plan different and difficult, now it seems to get difficult after 30secs. (the memory verbal part) It’s like I can feel my brain trying to multitask, and misfiring.

"I suppose this is a type of stressful concentration training and is good for the brain. Makes me wonder what other psychological/physiological benefits there may be."

Speaking a sequence or other specific chain of events at the same time as directing your body to do unrelated sequences requires a collection of concentration and focus.

1. Hold a plank
2. Recite the directions to your school or workplace, the steps of your martial arts forms, or other sequences
   
3. While still holding your plank, recite the steps backward

It takes intense practice before physical movements become automatic while mental focus is directed separately. This is a fun, wise, important, and functional thing to practice and train. Training automaticity is never an excuse to text and drive. The difficulty of this training drill demonstrates why it results in so many accidents.

Coming soon: Taking this to the next step for more physical concentration training

Related Fitness Fixer:

• Which Ancient Exercise Gives Focus and Concentration?
• Is Bad Martial Arts Good Exercise?
• Sunlight Needed for Physical and Mental Health
• Sedentary Lifestyle Linked to Teen Emotional and Behavioral Problems
• Fast Fitness - Improving Mental Fitness Through Language Study

Random Fitness Fixer:

• Spotting Back Pain During Running and Walking - What Do Abs Have To Do With It?

Labels: children, fast fitness, martial arts, mind, readers inspiring story

Permalink and Comments | | Email Post

Surgery For Achilles Tendon May Not Improve Recovery

Readers have been asking about fixing Achilles tendon tears. They ask if tears can heal without surgery. Tears, even complete tears, can heal with the right rehab therapy even without surgery. A recent study of 92 patients made news when it concluded, "Surgical and nonsurgical treatment were equally effective for patients with acute rupture of the Achilles tendon."

Dr. Katarina Nilsson Helander, MD, of Kungsbacka Hospital in Sweden reported at the March 2010 American Academy of Orthopaedic Surgeons meeting, that outcomes and rates of re-rupture did not differ significantly through 12 months between patients getting surgery and those with physical rehab alone. Within 72 hours of injury, the 97 patients were randomized to surgery (48 patients) or no surgery (49 patients), followed by two weeks in a firm cast, then six weeks in an adjustable brace that allowed some movement of the foot. Both groups reported increased physical activity over time. All underwent identical rehabilitation programs. Complications in the surgical group included one contracture of the tendon, two wound infections (one deep and one superficial), and two nerve disturbances. Thirteen patients had concerns about the scar, 10 for cosmetic reasons and three for scar contracture and pain. Both groups were still below pre-injury levels at one year.



There is currently no consensus whether surgery plus physical rehab, or physical rehab alone is the favorable approach. That means, if you go to a doctor with your Achilles tear, you may be told that surgery is the only way, even though you may get the same results without the surgery. Many people hope to have surgery and be done with their problem, not knowing they will need the same physical therapy either way. Complications such as incision-healing difficulties, infection, contractures, re-rupture of the tendon, atrophy, complications and illness from anesthesia, bleeding, clots, scar pain, nerve pain, can arise from surgery. Drugs required during and after surgery can create new illnesses and further drug prescriptions. Surgical and healing outcomes vary with the skill, luck, and patient load of the operating team that day.

It is not new information that surgery may not always be required. Several studies conclude that non-surgical treatment yields similar results:
Soccer player David Beckham underwent surgery last week after tearing his left Achilles' tendon playing for AC Milan against Chievo. The news reported that the surgeon, Dr. Sakari Orava, said that, "The operation went smoothly and nicely" but that Beckham would not be able to play in this year's World Cup, saying "No,....healing (from the surgery) takes a long time."

You have choices if surgery is not right for you.


Fitness Fixers To Keep Your Achilles Healthy:

• Better Achilles Tendon Stretch
• Fast Fitness - Built In Functional Achilles Tendon Stretch
• Fast Fitness - Better Standing Hamstring, Achilles, and Inside Leg Stretch
• Functional Achilles Stretch
• Friday Fast Fitness - Partner Achilles Tendon Stretch
• Achilles Stretch in the Bathroom
• Plantar Fasciitis Part I
  

Supportive Shoes Increase Tightness and Problems

• Which Shoes Help Exercise, Fall Prevention, and Ankles?
• Kneecap Tracking - Don't Miss These Reasons It Doesn't Get Better
• Why So Many Aerobics Injuries?
  

Fitness Fixers on Surgery:

• Knee Tracking Surgery - Tracking Outcomes
• Knee Surgery - Arthroscopy Results No Better than Pretend Surgery
• Surgery for Knee Arthritis, Meniscus, Unnecessary
• Anterior Cruciate Ligament (ACL) Surgery Unnecessary
• What Works Better Than Knee Surgery?
• Another Reason to Avoid Surgery - Catching Fire "A Bigger Risk Than Thought"
• Prevent Back Surgery
• Fix Disc Pain Without Surgery
• Studies Say Back Surgery Not Needed

Labels: achilles stretch, drugs, injury, surgery

Permalink and Comments | | Email Post

Thank You Grand Rounds 6.26 Suture for a Living

Big thanks to the blog Suture for a Living for hosting Grand Rounds Vol 6, No 26 and including two of my articles among the votes for best medical writing of the week. Both Grand Round choices are reader success stories from Peggy Santamaria, who is bringing my healthy daily life techniques to developmentally disabled adults:



In a hospital, Grand Rounds is a lecture for doctors about a patient or topic. On the web, Grand Rounds is a collection of the best on-line medical posts from the past week. A different host works hard each week to find and list the articles.

Congratulations Ms. Santamaria, and thank you Grand Rounds for bringing her work to the medical audience.

Labels: Grand Rounds

Permalink and Comments | | Email Post

Functional Fitness as a Lifestyle By Mail Room Workers

Peggy Santamaria wrote me that she was using my work, and my illustration Backman!™ to teach healthy movement to workers for a good day's work without injury and repetitive strain:

"Hi Dr. Bookspan,
"Very excited to report that I met with the Appalachian Crossroads staff and the trainees of the Mail Room Service Unit. The goal is to connect developmentally disabled adults with a paycheck for good work done well.


"I had created some Backman!™ flash cards illustrating some of the daily work in the mail room. These were distributed to the trainees with explanations for the staff about our new program. Then I met with the trainees and talked more about functional fitness.

"We then practiced some of the healthy movements needed for their work day. We took pictures to document their great understanding of what we are working toward. I will make these photos into small posters that can hang in their workspace.

"They are all excited about what we are doing and are proud to be part of the Academy.
"Peggy"

Here is Ms. Santamaria's update with the successful outcome plus great photos. I personally congratulate and thank each participant:

"Hi Dr. Bookspan:

"Here is an update on Academy activity. As you know, I am working with staff and trainees at Appalachian Crossroads, a private nonprofit human service agency that primarily serves developmentally disabled adults in Garrett County, Maryland.


"One of the Appalachian Crossroads work units provides a "mail room" service to local businesses. The trainees in the mailroom provide support, expertise, and manpower to process everything from daily statements to sales catalogs to monthly newsletters. More than 1.2 million pieces of mail go through the hands of 18 employees each year.


"As the Academy’s director of Developmental Abilities I set about creating a program using your work and Fitness Fixer to help the trainees work in a healthy way and be functionally fit. I met with staff and trainees of the unit to hand out instructional flash cards featuring Backman!™ going through the daily functions required in the mail room.


"The Appalachian Crossroads folks were super. They got right to it. With the help of staff they were ready to work and demonstrate their functional fitness skills. I took pictures that I am making into small posters for their work area.


"I will continue to work with these men and women as well as others in the custodial service unit, the grounds crew, supported employment, and the day program. It is a privilege to be working for the Academy and sharing your fitness message.
"Peggy Santamaria"

This is a shining example of getting things done well, simply, and intelligently. Thank you Peggy! Thank you Appalachian Crossroads staff and mail room!

Readers, The Mail Room is teaching us how to keep things healthy and smart. They are role models and generous guides for all of us. Use what they have done, and send your stories of using this work for Good.

Academy Web Site of This and Related Work:

• www.DrBookspan.com/AcademyStudents

Related Fitness Fixer:

• How Ms. Peggy Santamaria started - New Healthy Employment Programs for Developmentally Disabled
• Mr. Stuart Wood uses this work to make programs for his city of Tucson - StuartShip - How To Start Healthy Movement Programs
  Mr. Georges Nakhlé helped me start the whole Academy - New International Academy Using Jolie Bookspan's Methods
  
• Fast Fitness - Better Back and Leg Exercise When Vacuuming
• Household Fitness in the New Year

Random Unrelated:

• Fast Fitness - Strengthen Character

Labels: disability/ability, fix pain, International Academy of Functional Sports Medicine, readers inspiring story, repetitive strain

Permalink and Comments | | Email Post

A Smile For The Equinox

Here is a photo of Venus, Jupiter, and the Earth's moon, appearing as if smiling, taken by Scott Chaney:


Day and night will be approximately equal length today, March 20 2010 at 1:32 PM EDT. That event is called the equinox, meaning "equal night." In the Northern Hemisphere, it marks the beginning of Spring. Each day after the equinox will be longer and each night shorter until the longest day of the year at the solstice in June when summer begins. In the Southern hemisphere, this March equinox marks the beginning of Autumn, where days will be shorter until the solstice in June marking the beginning of the Southern winter.

Fitness Fixers For Spring Training, Exercise, Cleaning, and Celebrating:

• Fitness For The Spring New Year
• Equinox - An Exercise in Treating People With Equality
• Spring Garden is Fitness Health Goodness as a Lifestyle
• Fall Equinox

Permalink and Comments | | Email Post

Fast Fitness - Stop Common Source of Elbow Pain

Here is Fast Friday Fitness - Strengthen your arms while learning to change a movement habit that is a common source of elbow pain:

1. Hold a pushup or plank position, handstand, or just lean on one or both arms.
2. Notice your elbows. Check if you lock them straight, or let them hyperextend (bend slightly backwards) shown in the photo below.
   
3. Instead, keep elbows slightly flexed (bent forward). You will feel an increase in arm muscle use.

The elbow joint is called a hinge joint. It is shaped to open and close like a door. Because of the shape of the bones, opening wider than a certain point - usually close to a straight line - is stopped by the bones, not muscle flexibility. You can try it yourself now, and feel the bony end point. Like a door, if you force the elbow joint open past maximum straight range, it yanks one side of the hinge and squashes the other. Don't try that yourself. That is a common injury in yoga because some forms of yoga teach to hyperextend the elbow under body weight.

People with flexible elbows, both men and women, have bones shaped to open slightly wider. They can hyper-extend the elbow so that it bends slightly backwards. That is not a disease or cause of pain by itself and does not preclude them from sports like archery as often repeated (will be covered separately). You can easily control elbow angle using your brain and muscles.

For leaning against a counter, bike handlebars, doing pushups, plank, yoga, and other leaning or arm balancing. Keep elbows slightly flexed instead of letting the joint open to or past maximum range.

Related Fitness Fixer:

• Making Thai Massage Healthier Part II - Avoid Snapping Elbows or Knees Backward
• Fast Fitness - Prevent Wrist Pain During Pushups and Cooking
• Fast Fitness - Plyometric Partner Bench Press for Valentine's Week
  

Random Fitness Fixer:

• Muay Thai Monks on Horseback

Labels: elbow, fix pain, pushup

Permalink and Comments | | Email Post

Air Pushups

Can you do air pushups?




Giuliano is a young Romanian boy living in Italy, trained by his gymnast father. Thank you reader Paul J for telling me about him.

Below is a link to the short video clip where I captured the above photos. I was not able to embed this movie, by request at the source. Click to watch 5 year old Giuliano do air pushups:

• First learn neutral spine plank - Fast Fitness - Strengthen by Changing Your Plank
• Then a simple wall handstand - Quick and Fun Arm and Body Strengthener
• Add upside down dips while still in handstand - Fast Fitness - Add Balance, Stability, and Portability to Military Press - Handstand Pushups
• While you are doing those, learn to use your core to hold legs out straight - Fast Fitness - High Core Strength For The New Year
• Strengthen further adding - Fast Fitness - Even More Core With No Forward Bending
• Stop whining - All the More Reason To Try - Exercise to Overcome Each Difficulty

Random Fitness Fixer:

• Forward Air Head Syndrome - Doing Sets and Reps and Missing The Point of the Exercis

Labels: abdominal muscles, arm, balance, chest, children, endurance, handstand, pushup, strength, upper back, video/movie, yoga

Permalink and Comments | | Email Post

Ivy Fixes Neighbors Fitness - Making Results Last

Ivy from New Zealand continues making her community healthier, one neighbor at a time. What does she do that helps so many? Here are just a few stories from her many updates:

In December 2009, Inspirational Ivy wrote me:

"Thought I would share this amusing little story.

"Yesterday, I was talking to a 64 year old woman who is a new resident to this country and she told me that she was experiencing back pain. I told her that I could help her - she was most insistent that she hated exercise so I promised that I would not have her exercising that what I would show her would be what she could do as she went about her daily life. I showed her how to lie on the floor and lift herself up on her elbows. She marveled at the instant relief. I then showed her how to squat and do lunges which she was most receptive to. I showed her how to sit up straight, shoulders back and suggested that she lift her ribs (to learn to unround the upper back instead of forcing the straightening from the shoulders or neck). I was most amused she put her hands over her rather ample breasts and lifted them up. It looked so funny. It is the first time I have had someone do that to lift her ribs."

In January 2010, this update came:

"Just the other day when I spoke to Jean she remarked how young I look. (Jean is the lady who I helped re back pain) She said that she felt envious when she compared herself at 62 with me at 73. I remarked that I could not help but be surprised as all I see are the wrinkles when I look in the mirror. No, she replied, we all get wrinkles, it is your slim, fit body plus the fact that you walk so fast. So........., there is hope for me yet!!!!! Smile,
"Hugs to you both
"Ivy"

In January, Ivy sent me a happy e-mail. The large-chested neighbor who thought pain was due to her size was able to stop upper back pain with healthy techniques, and holding her weight in healthy positioning on her muscle, rather than letting shoulders round and slouch in painful position:

"Jean tells me that she is now free of back pain. She is lying down on her stomach lifting herself up on her elbows on a daily basis. Needless to say she is very happy with the results.

"Re the trapezius and pectoral stretch - she will be visiting me over the next few days (to check good positioning learned from it).

"Re: Merlene (Strengthen a Neighbor, Strengthen a Community) - I did not have to telephone Merlene, she called me to ask if I could vist her. She showed me how well she was doing re her balance. Also, she was delighted re her weight loss. I checked her posture and it was perfect. No longer any back pain.

"She asked if I could help re strengthening her legs. I showed her how to do lunges.

"Merlene is always a pleasure to work with. She is a delightful lady. Love and hugs to you both
Ivy"

At the end of January Ivy wrote again:

"Jean: I visited her at home this morning to show her both the Pectoral and Trapezius stretch. She tells me that she no longer has any pain in her back and hip. She also tells me that she has shown her daughter the back stretch and she, too, no longer has any back pain. So.........two very happy women.

"Merlene: I also contacted Merlene this morning to see how her lunges are going. She, too, is happy with her progress.

"Jean did make a comment as to how much I could help people here in the village. I replied that I do try, however, the request has to come from them personally. It is all a matter of choices. Some choose to take medicines, others do not (and use healthy ways to fix the pain without needing medicines).

"Love and hugs to you both
Ivy"

February brought this:

"Over the weekend, I received an e-mail from a friend who lives in Australia, telling me that she had back ache. She had had it for a week and had decided that once the weekend was over, she would go to the doctor to get some pain relief.

"I wrote back and told her to lie on the floor or bed and lift herself up on elbows. I have just received a reply saying that the pain has gone.

"Today while shopping in my local organic shop I got talking to a lady who had decided that she would shop for healthy foods instead of the usual junk food. She explained that her family had minor health problems and thought that perhaps if she changed their diet, the health of the family would improve. She noticed what I had in my shopping trolley so asked if I would mind helping her. Actually, I must admit that I did enjoy doing so. She could not believe the knowledge that I was able to pass on and was most grateful. One of the things she asked was how to make sprouts. Not a problem I replied and explained how I, personally, do sprouts. I hope I see her again soon so I can catch up on their progress.

"My shopping which usually takes 20-30 minutes took more like an hour and a half. I assure you, it was time not wasted.

"Hugs
Ivy"

Does Ivy meet people who work against themselves? Last October she wrote me about one:

"Thank you for the post re helping oneself. I must have missed your post "Somebody Please Do My Personal Responsibility For Me." (my computer would have been out of action) To be honest, I could not help but burst out laughing at some of the excuses, as I, too, hear these same words time and time again.

"As an example, about 3 years ago, a lady approached me for help re her weight. I might add that she was morbidly obese.

"I wrote her out what I believed to be a balanced diet with plenty of food so that she would not feel hungry. She was thrilled to see that she had lost 16 lbs when I weighed her the following week. For the next few weeks there were no weight losses at all. I asked her if she was following the diet. No, was her reply, you allow me too much food, so I cut down on the quantities. I then get hungry and eat what I shouldn't. This went on for 6 weeks.

"Needless to say, I gave up on her.

"This same lady now lies in bed all day. She does no exercise what so ever. Her husband does everything for her. Once in awhile I see her go out with her husband in the car.

"It is so sad. I did but try. No doubt you can tell many similar stories.

"Have a great day
"Hugs,
Ivy"

Wisely, Ivy has focused her energy on others since.

Fitness Fixers Ivy Taught Neighbors:

• Face down, slightly propped - Fast Fitness - First Morning Stretch
• Leg Exercise That Helps Your Back - Why The Lunge?
• Pectoral (Chest) Stretch - The Most Common Mistake in the Best Shoulder Stretch
• Trapezius stretch - Nice Neck Stretch
• Fast Fitness - Sprouts Inside and Out
• Ivy helps Merlene - Strengthen a Neighbor, Strengthen a Community
• Inspirational Ivy
• Is Healthy Living Less Expensive?
  
• Fast Fitness - Somebody Please Do My Personal Responsibility For Me!

Labels: fix pain, lower back, readers inspiring story, upper back

Permalink and Comments | | Email Post

Fast Fitness - Can You Do Plank Chess?

Here is Friday Fast Fitness - great concentration, body strength and endurance for almost everything, healthful family fun, and improving your chess game, all at once. Reader Paul J wrote in with this:

"Dr. Jolie,
"Have you and your husband ever tried to play chess and do the plank at the same time?
"Well, my son and I tried last night and my plank failed first so I lost.
"Plus, my opening moves were bad , so I ended up losing the game twice.
"Not quite Chess Boxing, but easy to try at home.
PJ"

Give a try:

1. Face the board. Hold a neutral spine push-up position called the plank.
2. Hold while you play, at least for your turn.
3. Winner can be determined by moves alone, or the player who maintains their plank.

Paul J wrote:

"I was thinking doing the plank for the whole game may only be possible by a few people.
"However it should be possible to do the plank during your turn and the opponent gets to rest.
"This encourages faster play (my original intent) and of course exercise and working at concentration."

I wrote back asking Paul J and his son to get some photos. While they do that, readers please try it and send in your own - of Chess, other board game you like, or other great ideas that you have.

Related Fitness Fixer:

• ChessBoxing
• Reader Mike shows one hand one foot plank - Fast Fitness - Core Hip & Body, Posture Strength & Balance
• David of Belgium made us this movie of fixing your plank - Fast Fitness - Strengthen by Changing Your Plank

UnRelated Fitness Fixer:

• Instantly Better Hip and Quadriceps Stretch

Labels: children, fast fitness, mind, partner exercise, pushup

Permalink and Comments | | Email Post

Thank You Grand Rounds 6.24 - Pain and Suffering Edition

Thank You Health Business Blog for hosting Grand Rounds 6.24, "Pain and Suffering" edition and including my article Doctors Don't Prescribe Effective Back and Neck Pain Therapy - Exercise among the votes for best medical writing of the week.

David Williams, co-founder of MedPharma Partners LLC, who writes the Health Business blog, wrote, "Got back pain? Exercise is the only thing that seems to work. From the Fitness Fixer."

Not all exercise fixes pain. Many exercises cause lower back pain, even those commonly used in rehab and PT programs. Prescribing random exercise is not effective. Click Doctors Don't Prescribe Effective Back and Neck Pain Therapy - Exercise to see how to understand and change this.

On the web, Grand Rounds is a collection of the best on-line medical posts from the past week. A different host works hard each week to find and list the articles. This is different from the Grand Rounds in a hospital, which is a lecture for doctors about a patient or topic. Thank you David William, this week's host, for doing the hard work of collecting and featuring our articles.

Labels: Grand Rounds

Permalink and Comments | | Email Post

New Healthy Employment Programs for Developmentally Disabled

Another reader has Fixed the Fitness for a community program so beneficial and potentially far-reaching that I have given her an Academy Appointment.

Peggy Santamaria is bringing my healthy daily life techniques to developmentally disabled adults. She has made a new program to transition developmental disability to Developmental Ability.

After her success story appeared - Shoveling Snow - Reader Wins Mother Nature's Fitness Challenge with Fitness Fixer, Peggy wrote:

"Thanks. Cool to find that this morning on Fitness Fixer. I would like to work with job coaches at a local agency that trains and finds employment for developmentally disabled adults. Snow removal is one of their big programs. I hope I would have your permission to use Fitness Fixer techniques to help prevent injuries for these trainees. I am on the board of directors for the agency and really support the program.
Thanks again.
you rock!!!"
peggy

I wrote back asking if she could start before the snow season ends, which was soon, and that when the snow season ends, what activities and healthy movement retraining could she bring to them?

Peggy replied:

"Just spoke with program director at Appalachian Crossroads. I will meet with his job coaches and staff on Monday afternoon to talk about healthier movements while on the job shoveling snow, landscaping, vacuuming, etc. This is their website if you want to check them out, www.appalachiancrossroads.com/"

I am pleased to announce her appointment through the Academy of Functional Exercise Medicine (AFEM) as Director of Developmental Ability. We are working on better names - write in your ideas in the comments for a good title for this program for the disabled to develop their abilities. Peggy has been working hard developing the program. She drew the shovels for me for the Backman!™ illustration, and has been drawing and developing more teaching tools.

Our plan is for participants to gain skills and healthy work, reduce injury and pain risk, and be proud role models. The community gains important improvements in ways that are healthy for all. We hope our program with Appalachian Crossroads becomes a model for programs all over the nation like it.

Peggy wrote back:

"WOW!!! That's all I can say. Off to teach a class. I have read a gazillion of your fitness fixers (they are like peanuts, you know). I just don't get any housework done. But I will be well-armed to begin this task.

"My daughters and grandchildren are very proud. (They) said it was "awesome" and "Go Grandma Peggy!""

Related:

• Peggy first appeared in Shoveling Snow - Reader Wins Mother Nature's Fitness Challenge with Fitness Fixer
• Stuart Wood is my Community Programs guy for healthier Watershed, Youth, and Elder exercise programs - StuartShip - How To Start Healthy Movement Programs
• Here is how Stuart started - Reader Gains Academy Appointment for Making Community Projects Healthy,
  
• and continues with Natural Hard Exercise - Stuart's Community Health Stewardship Continues
• Join The Fun - Join in this work, and do the same for your own local world. Send in your own ideas and stories. See my Academy page - www.DrBookspan.com/Academy.
  

Semi-Related Fitness Fixer:

• Want Weightlifting? Plant A Food Garden

Random Unrelated Fitness Fixer:

• Secret To Get Better and Fitter

Labels: disability/ability, fix pain, International Academy of Functional Sports Medicine, mind, readers inspiring story, shoveling/digging, spirit

Permalink and Comments | | Email Post

Fast Fitness - How To Find The Most Recent Fitness Fixer

Here is Fast Friday Fitness - What does the blue underlined link called The Fitness Fixer at top left do?

News feeds and RSS aren't working for many readers again. No problem. If you have missed some articles, or are reading a previous article, an archived article, or were sent a link, here is how to find the current articles and others:

1. Any time you are reading any Fitness Fixer, look to the top left for the large blue underlined title The Fitness Fixer. It is a link to the page that loads the current article, plus several previous.
2. To see articles previous to the one you are reading, look for gray banner to the right called Recent Posts. It is the list above the Archives.
3. Achives give all articles in a specific month. If you want the current month and it is not yet in the Archives, click the blue underlined title The Fitness Fixer at top left.

Instead of putting photos of this here, you can try it yourself right now with the real thing.

If you are not already on the Fitness Fixer site, use the URL for the Fitness Fixer main page:


Related:

• Who We Read - Using Fitness Fixer for More
• Technical Difficulties

Random Fun Fitness Fixer:

• How Strong Is Your Arm? - Readers Find Out

Labels: fast fitness

Permalink and Comments | | Email Post

Shoveling Snow - Reader Wins Mother Nature's Fitness Challenge with Fitness Fixer

Reader Peg S. put healthy bending to work in real life, wrote in with this success story, sent a title for it, took photos and sent them with captions. Thank you Peggy for great work:

"Dr. Bookspan, your emphasis on squats and lunges in place of unhealthy bending has saved my back during long hours of snow shoveling.

"Lots of snow has fallen in far western Maryland - over 265 inches so far this season - with three back-to-back blizzards (22 feet of snow, or 673.1 centimeters).

"All that snow needed to be moved. I avoided unhealthy bending and had no back discomfort after hours of lifting snow-laden shovels.

"When I took a break, I emailed my yoga class students reminding them of the healthy movements such as squat and lunge in their snow removal efforts. They later thanked me for the reminder.

"Thank you for the information on back health!!!"
Peggy S

Peggy is teaching these and other healthy movement techniques to developmentally disabled adults to train useful work skills and prevent injuries. See the first results in Functional Fitness as a Lifestyle By Mail Room Workers

Peggy, her colleague Patty, Reader Paul J, and I have been working on Peg and Patty's project of using human powered devices like bicycles, to make electricity. More on this to come. Contact me if you can offer real input to design or build.

Related:

• Reader Success - Using Good Bending For Shoveling Snow
• How to teach this to your groups - Fast Fitness - The First Group Functional Training Exercise, Good Bending for Back and Knees
• How to do this for yourself during all daily life - which means Fitness as a Lifestyle - Bending Right is Fitness as a Lifestyle
• How often should you use this technique? - How Often Should You Be Healthy?

Labels: fix pain, lower back, readers inspiring story, shoveling/digging, squat, yoga

Permalink and Comments | | Email Post