|Posted on October 31, 2016 at 1:25 AM||comments (489)|
Stretching the ITB is slightly different from stretching other muscles, as the ITB is a thick, fibrous band rather than an elastic muscle.
1. Stand upright and cross your right leg behind your left.
2. Lean slightly forwards and to your left side until you feel a stretch on the outside of your right leg.
3. Lean on a chair/wall if needed. Hold for 30 secs.
4. Repeat 3 times
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|Posted on October 31, 2016 at 1:20 AM||comments (276)|
Iliotibial Band Syndrome is the most common cause of knee pain in runners & multi-sport athletes by some estimates accounting for 12% of all running-related injuries (1). Iliotibial band syndrome describes a condition whereby the iliotibial band rubs against a bony prominence at the outer aspect of the knee and typically causes inflammation and damage to local tissue.
ITBS is commonly labelled as an "overuse" injury. However this is really a misnomer, as it is generally ...Read Full Post »
|Posted on October 26, 2016 at 8:15 PM||comments (738)|
A recent study published in the Natural Medicine Journal has found that supplementation with Vitamin D3 in those with low levels of Vitamin D can have a positive effect on the production of T cells (or T lymphocytes), a part of what is termed the innate immune system.
There is increasing research into the part that Vit D3 may play in assisting our immune response. Some areas of research include Multiple Sclerosis and inflammatory bowel diseases.
More research is needed...Read Full Post »
|Posted on October 10, 2016 at 1:10 AM||comments (713)|
1. Sit on the floor with your feet wider than your hips, nod your head forward and begin to bend forward by hinging at the hips.
2. Breathe normally.
3. As you go down, draw your chin into your neck.
4. Your hands should not reach past your toes, you’re not aiming to lie on the floor and you shouldn’t feel as if your back and spinal ligaments are being pulled.
... Read Full Post »
|Posted on October 10, 2016 at 1:10 AM||comments (197)|
World Spine Day is October 16th and the theme for 2016 is Straighten Up and Move.
Millions of people in all continents of the world suffer with spinal disorders. These can include low back pain, neck pain, scoliosis and disc disease, to name but a few. Spinal pain and disability can have a profound effect on a person’s overall health, sometimes preventing them from working or even doing simple daily activities.
Research has demonstrated that poor posture and inactivit...Read Full Post »
|Posted on September 12, 2016 at 12:40 AM||comments (352)|
Neck Pain can be a debilitating health problem. Your head is heavy and balanced on a narrow support made up of seven bones called vertebrae. The vertebrae are separated from each other by discs, stabilised by joints and ligaments and moved by muscles. Because the neck is so mobile (therefore relatively unstable) with a heavy, weight on top of it, it is easily damaged.
Onset of pain may be immediate or there may be a slow onset - pain gradually increases over several days or...Read Full Post »
|Posted on August 8, 2016 at 2:05 AM||comments (324)|
STRETCH OF THE MONTH
Shoulder Rolls Stretch
Stretching your shoulders can feel good, especially for those of us who spend long hours hunched over a computer.
1. Roll the shoulders down and back, starting with small circles and working up to larger circles.
2. Do 10 circles backwards and then repeat forward circles.
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|Posted on August 8, 2016 at 2:00 AM||comments (482)|
Falls are an ominous yet very real part of life for people over 65 and many falls can be prevented once the causes are determined. Over 400 risk factors leading to falling have been identified including lack of physical activity resulting in loss of muscle tone, decreased bone mass, poor balance, and reduced flexibility; impaired vision, medications, disease including Parkinson’s, dementia, stroke and arthritis, surgery, and environmental hazards.
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|Posted on August 6, 2016 at 3:15 AM||comments (207)|
What is the importance of good posture? When maintaining correct posture, the joints, ligaments and muscles of the neck and back are positioned optimally so they are under minimal stress. Maintaining this position reduces the likelihood of back or neck injury, which is vital in today’s society where spinal and postural pain are prevalent. Maintaining correct postural alignment helps those suffering from neck or back pain, by reducing stress on injured structures, thereby speeding heali...Read Full Post »