Thursday, June 19, 2008
Do you pat down your pizza?
I’m sure you’ve all seen some one pat down their pizza with a napkin to soak up some of the grease, or maybe you do this when you have pizza. I recently read an article about this “pizza pat down” so I thought I’d share the results with you. The article cited the Georgia Pacific Health Smart Institute’s study on this topic. The study reported that patting down greasy foods like pizza can absorb up to 14% of the total fat content. With the average slice of pepperoni pizza having about 10 grams of fat, the pat down technique can help get rid of 1.4 grams. When I eat pizza I’ll usually eat 3 slices. By doing the “pat down” I can reduce my fat intake by around 4.2 grams. That’s pretty good, especially because my pizza will still taste pretty much the same. So there seems to be some benefit to the “pat down” technique and really no harm in trying it. However, I would caution you not to start eating pizza everyday thinking you’re eating healthy just because you dabbed some of the grease off. There is still 86% of the total fat left so I recommend pizza be a once in a while meal.
Friday, June 13, 2008
Stretching, Why Not? Part 3-5
Warning: There is risk of injury when stretching. If you don’t understand these instructions please do not try to figure out how to do the stretches. Warm up your muscles before you try these stretches (something like some light jogging in place or after a hot shower will suffice). Do these stretches slowly and carefully and stop at the slightest hint of pain.
Today’s stretch is a core stretch primarily for the abs. This is a pretty simple one and you may find that after performing it you’ll want to lie down for a nice little nap. Abdominal tightness is really not that common, but this stretch can also help relieve some tension in the hip flexors which tend to be a common problem area for inflexibility. So without further ado…
Ab Stretch:
1. Lay flat on the floor on your stomach. Don’t start your nap just yet.
2. Place your hands about even with your chest like you are going to do a pushup.
3. Slowly push your upper body up keeping your hips and legs flat on the floor. As you raise you will start to feel a pull in your stomach area. When you feel it hold it for 20 seconds. Don’t push so far that you have trouble breathing or feel discomfort in your back.
4. Lower yourself back down slowly. Rest for 30 seconds, and then repeat.
5. After doing it twice you may now commence napping.
There you have it. This series of blog posts has left you with the knowledge of why stretching is valuable, how to overcome your reluctance to start doing it, and a set of basic stretches to get you on the path toward greater flexibility. I hope these are helpful for you and I hope you commit to giving this stretching thing a try, remember, you won’t be disappointed with the results if you stick with it. For those of you that would like some more advanced stretching or some more detailed instructions on getting started please come see us at our clinic.
Today’s stretch is a core stretch primarily for the abs. This is a pretty simple one and you may find that after performing it you’ll want to lie down for a nice little nap. Abdominal tightness is really not that common, but this stretch can also help relieve some tension in the hip flexors which tend to be a common problem area for inflexibility. So without further ado…
Ab Stretch:
1. Lay flat on the floor on your stomach. Don’t start your nap just yet.
2. Place your hands about even with your chest like you are going to do a pushup.
3. Slowly push your upper body up keeping your hips and legs flat on the floor. As you raise you will start to feel a pull in your stomach area. When you feel it hold it for 20 seconds. Don’t push so far that you have trouble breathing or feel discomfort in your back.
4. Lower yourself back down slowly. Rest for 30 seconds, and then repeat.
5. After doing it twice you may now commence napping.
There you have it. This series of blog posts has left you with the knowledge of why stretching is valuable, how to overcome your reluctance to start doing it, and a set of basic stretches to get you on the path toward greater flexibility. I hope these are helpful for you and I hope you commit to giving this stretching thing a try, remember, you won’t be disappointed with the results if you stick with it. For those of you that would like some more advanced stretching or some more detailed instructions on getting started please come see us at our clinic.
Thursday, June 12, 2008
Stretching, Why Not? Part 3-4
We’ve been working our way down the body with these stretches so continuing down from the hamstrings we hit the calfs (the back of your lower leg). Tight calf muscles can cause issues in the knee and down in the ankle and foot. As you become more active your calf muscles will likely experience soreness if they lack flexibility and that soreness can be very uncomfortable. These stretches will help increase flexibility and relieve soreness.
Warning: There is risk of injury when stretching. If you don’t understand these instructions please do not try to figure out how to do the stretches. Warm up your muscles before you try these stretches (something like some light jogging in place or after a hot shower will suffice). Do these stretches slowly and carefully and stop at the slightest hint of pain.
Calf Stretch:
1. Stand arms length from a wall, make sure the wall is one that you can lean against and will support your body weight.
2. Take a large step forward toward the wall with your left foot, keep your right foot planted with your heal flat on the floor.
3. Place your hands on the wall to brace yourself. Then slowly bend your left knee toward the wall leaning in toward to wall, but keep that right foot planted.
4. You will start to feel a pull in your right calf. When you feel a slight pull hold it there for 20 seconds.
5. Slowly straighten your knee and step back to your starting position. Then switch to stretch the left calf. Repeat twice on each side holding for 20 seconds each time.
Modified Calf Stretch: This modification follows the same steps but with a small variation to stretch lower down the calf muscle closer to the ankle.
1. Follow steps 1-3. As you lean forward when you just barely start to feel the stretch, stop.
2. Make sure your hands are bracing you against the wall, then slowly and just very slightly bend your right knee. You will feel the stretch move down your calf into the back of your ankle.
3. Hold for 20 seconds then switch. Repeat twice on each side holding for 20 seconds each time.
There is a temptation when stretching to push further and further once you feel the stretch. The temptation is telling us, “just push harder, why progress slowly when you can just hit that higher intensity right now and speed up the benefit.” DON”T LISTEN TO THE TEMPTATION!!! When you start to feel the stretch it is an indication that you are reaching the limits of your flexibility. Think of a rubber band, when as you stretch it further the resistance increases, stretch it to far and SNAP! Similarly your body will start to resist as you stretch, if you push past that resistance what do you think is going to happen? Be careful stretching, injuring yourself is a very real possibility and all it will do is foil any progress you’ve made.
Warning: There is risk of injury when stretching. If you don’t understand these instructions please do not try to figure out how to do the stretches. Warm up your muscles before you try these stretches (something like some light jogging in place or after a hot shower will suffice). Do these stretches slowly and carefully and stop at the slightest hint of pain.
Calf Stretch:
1. Stand arms length from a wall, make sure the wall is one that you can lean against and will support your body weight.
2. Take a large step forward toward the wall with your left foot, keep your right foot planted with your heal flat on the floor.
3. Place your hands on the wall to brace yourself. Then slowly bend your left knee toward the wall leaning in toward to wall, but keep that right foot planted.
4. You will start to feel a pull in your right calf. When you feel a slight pull hold it there for 20 seconds.
5. Slowly straighten your knee and step back to your starting position. Then switch to stretch the left calf. Repeat twice on each side holding for 20 seconds each time.
Modified Calf Stretch: This modification follows the same steps but with a small variation to stretch lower down the calf muscle closer to the ankle.
1. Follow steps 1-3. As you lean forward when you just barely start to feel the stretch, stop.
2. Make sure your hands are bracing you against the wall, then slowly and just very slightly bend your right knee. You will feel the stretch move down your calf into the back of your ankle.
3. Hold for 20 seconds then switch. Repeat twice on each side holding for 20 seconds each time.
There is a temptation when stretching to push further and further once you feel the stretch. The temptation is telling us, “just push harder, why progress slowly when you can just hit that higher intensity right now and speed up the benefit.” DON”T LISTEN TO THE TEMPTATION!!! When you start to feel the stretch it is an indication that you are reaching the limits of your flexibility. Think of a rubber band, when as you stretch it further the resistance increases, stretch it to far and SNAP! Similarly your body will start to resist as you stretch, if you push past that resistance what do you think is going to happen? Be careful stretching, injuring yourself is a very real possibility and all it will do is foil any progress you’ve made.
Wednesday, June 11, 2008
Stretching, Why Not? Part 3-3
Today’s stretch will focus on the back of your upper leg, the hamstring.
Warning: There is risk of injury when stretching. If you don’t understand these instructions please do not try to figure out how to do the stretches. Warm up your muscles before you try these stretches (something like some light jogging in place or after a hot shower will suffice). Do these stretches slowly and carefully and stop at the slightest hint of pain.
Hamstring Stretch: When people have tightness in their legs it can frequently be felt as low back pain and stiffness throughout the lower body. The legs our obviously essential for our mobility and even if we don’t feel tightness down there its important to make sure the legs remain flexible. In physical therapy we regularly see injuries to ankles, knees, hips and groins. Stretching to protect these joints is not only for people who are participating in physical activity, a simple stumble in the parking lot can wreak havoc on a nonflexible person.
1. Sit on the floor with your legs out in front of you.
2. Spread your legs apart as far as you can without it being uncomfortable.
3. Sit up straight and then slowly slide both hands down your right leg toward your ankle. When you feel the tension in the back of your leg, hold it for 20 seconds. Make sure your leg stays flat; your knee may want to rise up but try to keep it down on the floor.
4. Slowly slide back up to your starting sitting position.
5. Switch and go to the left side. Repeat twice on each side holding for 20 seconds each time.
Groin Stretch: You can get a slight groin stretch from the same position so I’ll describe that for you as well.
1. From the same sitting position with your legs spread and sitting up straight.
2. Slowly slide both hands straightforward on the ground so that you are leaning forward between your legs. You will start to feel tension either in the back of your legs, the inside of your thighs, or in your groin. When you feel it in any of those places hold it for 20 seconds.
3. Repeat twice allowing about 30 seconds in between.
Remember your body needs to be loose and limber while stretching to get the most benefit. Holding your breath and forcing your body into stretches is not going to get the results you want. Never hold your breath, if you can’t breath steadily then you are pushing too hard. Try to clear your head while you hold the stretches, your stretching time can be a nice way to relax and relieve the stress of the day.
Warning: There is risk of injury when stretching. If you don’t understand these instructions please do not try to figure out how to do the stretches. Warm up your muscles before you try these stretches (something like some light jogging in place or after a hot shower will suffice). Do these stretches slowly and carefully and stop at the slightest hint of pain.
Hamstring Stretch: When people have tightness in their legs it can frequently be felt as low back pain and stiffness throughout the lower body. The legs our obviously essential for our mobility and even if we don’t feel tightness down there its important to make sure the legs remain flexible. In physical therapy we regularly see injuries to ankles, knees, hips and groins. Stretching to protect these joints is not only for people who are participating in physical activity, a simple stumble in the parking lot can wreak havoc on a nonflexible person.
1. Sit on the floor with your legs out in front of you.
2. Spread your legs apart as far as you can without it being uncomfortable.
3. Sit up straight and then slowly slide both hands down your right leg toward your ankle. When you feel the tension in the back of your leg, hold it for 20 seconds. Make sure your leg stays flat; your knee may want to rise up but try to keep it down on the floor.
4. Slowly slide back up to your starting sitting position.
5. Switch and go to the left side. Repeat twice on each side holding for 20 seconds each time.
Groin Stretch: You can get a slight groin stretch from the same position so I’ll describe that for you as well.
1. From the same sitting position with your legs spread and sitting up straight.
2. Slowly slide both hands straightforward on the ground so that you are leaning forward between your legs. You will start to feel tension either in the back of your legs, the inside of your thighs, or in your groin. When you feel it in any of those places hold it for 20 seconds.
3. Repeat twice allowing about 30 seconds in between.
Remember your body needs to be loose and limber while stretching to get the most benefit. Holding your breath and forcing your body into stretches is not going to get the results you want. Never hold your breath, if you can’t breath steadily then you are pushing too hard. Try to clear your head while you hold the stretches, your stretching time can be a nice way to relax and relieve the stress of the day.
Monday, June 9, 2008
Stretching, Why Not? Part 3-2
Today’s stretches are for the shoulders and chest.
Warning: There is risk of injury when stretching. If you don’t understand these instructions please do not try to figure out how to do the stretches. Warm up your muscles before you try these stretches (something like some light jogging in place or after a hot shower will suffice). Do these stretches slowly and carefully and stop at the slightest hint of pain.
Shoulder Stretch: Our shoulders can frequently get sore because we are constantly using are arms. Poor posture and improper lifting techniques can also add to pain in the shoulders. Before doing this stretch do some slow rotations of your arms to get your shoulders loosened up a little bit.
1. Place your left palm on your right elbow.
2. With your right palm facing toward you, slowly reach your right arm across your body bringing you right elbow toward your left shoulder.
3. When you feel a slight pull in the back of your shoulder hold your arm in position there for 20 seconds.
4. Relax and then switch to stretch the left shoulder. Repeat twice on each side holding for 20 seconds each time.
Chest stretch: Tightness in the upper chest where our shoulder muscles connect to the chest muscles may not be something you commonly feel. But it is important to maintain flexibility in that area to help us feel comfortable standing upright with good posture.
1. Find a door way and stand with your right shoulder lined up with the edge of the door.
2. Place your palm and forearm flat against the wall (the part of the wall where you would typically find the light switches) and make sure your elbow is forming a 90-degree angle. So you are now standing with your right arm against the wall and you are looking through the doorway.
3. Make sure you are standing up nice and straight and slowly take a small step with your right foot through the doorway keeping your hand and forearm against the wall. As you move forward you will feel a slight pull in your chest and the front of your shoulder. When you feel this stretch hold it for 20 seconds.
4. Relax and then switch sides to stretch the left side of your chest and your left shoulder. Repeat twice on each side holding for 20 seconds each time.
Remember take it slowly with these stretches. You may find that you don’t really feel a whole lot but that’s ok. It may be that you already have some flexibility in these areas and that’s great. It may also take some time for you to get used to how your body responds to stretching, as you do it you will get a feel for how best to push yourself. There is no quick fix when it comes to flexibility, it takes regularity and time to produce results so don’t try to rush it.
Warning: There is risk of injury when stretching. If you don’t understand these instructions please do not try to figure out how to do the stretches. Warm up your muscles before you try these stretches (something like some light jogging in place or after a hot shower will suffice). Do these stretches slowly and carefully and stop at the slightest hint of pain.
Shoulder Stretch: Our shoulders can frequently get sore because we are constantly using are arms. Poor posture and improper lifting techniques can also add to pain in the shoulders. Before doing this stretch do some slow rotations of your arms to get your shoulders loosened up a little bit.
1. Place your left palm on your right elbow.
2. With your right palm facing toward you, slowly reach your right arm across your body bringing you right elbow toward your left shoulder.
3. When you feel a slight pull in the back of your shoulder hold your arm in position there for 20 seconds.
4. Relax and then switch to stretch the left shoulder. Repeat twice on each side holding for 20 seconds each time.
Chest stretch: Tightness in the upper chest where our shoulder muscles connect to the chest muscles may not be something you commonly feel. But it is important to maintain flexibility in that area to help us feel comfortable standing upright with good posture.
1. Find a door way and stand with your right shoulder lined up with the edge of the door.
2. Place your palm and forearm flat against the wall (the part of the wall where you would typically find the light switches) and make sure your elbow is forming a 90-degree angle. So you are now standing with your right arm against the wall and you are looking through the doorway.
3. Make sure you are standing up nice and straight and slowly take a small step with your right foot through the doorway keeping your hand and forearm against the wall. As you move forward you will feel a slight pull in your chest and the front of your shoulder. When you feel this stretch hold it for 20 seconds.
4. Relax and then switch sides to stretch the left side of your chest and your left shoulder. Repeat twice on each side holding for 20 seconds each time.
Remember take it slowly with these stretches. You may find that you don’t really feel a whole lot but that’s ok. It may be that you already have some flexibility in these areas and that’s great. It may also take some time for you to get used to how your body responds to stretching, as you do it you will get a feel for how best to push yourself. There is no quick fix when it comes to flexibility, it takes regularity and time to produce results so don’t try to rush it.
Friday, June 6, 2008
Stretching, Why Not? Part 3
Now you’re ready. You know the value of stretching and have eliminated all obstacles keeping you from doing it so now you just have to get started. In the next 5 posts I will give you instructions on some basic stretches (one per day) that will get you on your way toward improved flexibility.
Warning: There is risk of injury when stretching. If you don’t understand these instructions please do not try to figure out how to do the stretches. Warm up your muscles before you try these stretches (something like some light jogging in place or after a hot shower will suffice). Do these stretches slowly and carefully and stop at the slightest hint of pain.
Neck Stretch: The neck is not necessarily thought of as a strong muscular part of the body, but it has to keep your heavy head up all day so it can get tired and sore.
1. Sit up straight and tall with your feet flat on the floor.
2. Keeping your face forward gently tilt your left ear toward your left shoulder. Relax and let the weight of your head stretch the side of your neck. Hold the stretch for 20 seconds then switch to the other side.
3. Repeat each side 2 times.
4. For a little bit more intense stretch you can gently place your hand on your head (use the hand on the side you are tilting your head to). You will feel the added strain on your neck so you do not need to apply any real force with your hand.
Part 2: This next part will stretch the back of the neck.
1. Sit up straight and tall with your feet flat on the floor.
2. Turn your head so that your nose is pointing at your left armpit. Relax and let your head lower toward that armpit to stretch the back of the neck.
3. Hold for 20 seconds then switch to the other side. Repeat 2 times for each side.
4. For a little more intensity again gently place your hand on the top of your head and let that added weight increase the stretch (use the hand on the side you are tilting your head to). There is no need to pull or push your head with your hand, just let it rest there.
Remember, these stretches should be relaxing and comfortable, don’t tear your own head off trying to make your neck flexible.
Warning: There is risk of injury when stretching. If you don’t understand these instructions please do not try to figure out how to do the stretches. Warm up your muscles before you try these stretches (something like some light jogging in place or after a hot shower will suffice). Do these stretches slowly and carefully and stop at the slightest hint of pain.
Neck Stretch: The neck is not necessarily thought of as a strong muscular part of the body, but it has to keep your heavy head up all day so it can get tired and sore.
1. Sit up straight and tall with your feet flat on the floor.
2. Keeping your face forward gently tilt your left ear toward your left shoulder. Relax and let the weight of your head stretch the side of your neck. Hold the stretch for 20 seconds then switch to the other side.
3. Repeat each side 2 times.
4. For a little bit more intense stretch you can gently place your hand on your head (use the hand on the side you are tilting your head to). You will feel the added strain on your neck so you do not need to apply any real force with your hand.
Part 2: This next part will stretch the back of the neck.
1. Sit up straight and tall with your feet flat on the floor.
2. Turn your head so that your nose is pointing at your left armpit. Relax and let your head lower toward that armpit to stretch the back of the neck.
3. Hold for 20 seconds then switch to the other side. Repeat 2 times for each side.
4. For a little more intensity again gently place your hand on the top of your head and let that added weight increase the stretch (use the hand on the side you are tilting your head to). There is no need to pull or push your head with your hand, just let it rest there.
Remember, these stretches should be relaxing and comfortable, don’t tear your own head off trying to make your neck flexible.
Check back on Monday for the next stretch as we work our way down the body.
Subscribe to:
Posts (Atom)
