I've just had a long weekend where I spent my time house-sitting for my parents.
On the first day the wind was quite forceful and blew down the stack of wood my parents had stored for the winter.
I decided that I would restack the wood for Ma & Pa and proceeded to do my own version of a stone wall with the wood.
The next morning I woke up with a rather sore upper back and neck. It was so uncomfortable that just moving hurt. Yikes, I should know better.
Anyway, I prescribed myself some upper back and neck stretching to do, and, three days later the aches had gone.
I'm just in the process of editing my upper back exercises for daily-exercise, once theses are finished and available, I'll pop a message on this blog.
Ohh, by the way, if anyone is wondering whether I could have avoided the back ache. The answer is yes, by doing stretches post wood wall building. I am now eating humble pie.....
Wednesday 30 July 2008
Wednesday 23 July 2008
Hamstring Stretch
My partner, Derek, was complaining of lower back pain a few weeks ago. I think he was hinting at wanting a massage to ease his discomfort, instead I gave him a hot pack and directed him to some exercises to lengthen his hamstring muscles.
After diligently doing his stretches for three weeks, his back pain has gone and he can now touch his toes easily!
Back pain and short hamstring muscles usually go hand in hand. If keeping this set of muscles longer is the solution for some people then it certainly beats a physio appointment or painkillers.
After diligently doing his stretches for three weeks, his back pain has gone and he can now touch his toes easily!
Back pain and short hamstring muscles usually go hand in hand. If keeping this set of muscles longer is the solution for some people then it certainly beats a physio appointment or painkillers.
Monday 21 July 2008
Farnborough International Air Show
Yesterday I went to the Farnborough International Air Show - it was fantastic.
Primarily I wanted to see the Red Arrows perform. I am in awe of their stunts, to me it is like watching rhythmic gymnastics, their coloured smoke is the equivalent of a gymnasts ribbon. They skip, jump and tumble in the air without falling or crashing, it is unbelievable.
Of course the first thing that occurs to me is how physically strong and fit the pilots must be, in particular their core strength. Whirling and tumbling around in the air at high speed must take its toll on the body and keeping in tip top condition would be paramount.
The Red Arrows also do fly bys, detail of which are usually posted on their website
http://www.raf.mod.uk/reds/
Primarily I wanted to see the Red Arrows perform. I am in awe of their stunts, to me it is like watching rhythmic gymnastics, their coloured smoke is the equivalent of a gymnasts ribbon. They skip, jump and tumble in the air without falling or crashing, it is unbelievable.
Of course the first thing that occurs to me is how physically strong and fit the pilots must be, in particular their core strength. Whirling and tumbling around in the air at high speed must take its toll on the body and keeping in tip top condition would be paramount.
The Red Arrows also do fly bys, detail of which are usually posted on their website
http://www.raf.mod.uk/reds/
Friday 18 July 2008
8 out of 10 of US
There is data everywhere on the net that says 8 out of 10 of us will suffer with back pain at some point in our lives.
Musculoskeletal Disorders (MSDs), which include back pain, account for two thirds of all sick leave - that is staggering.
So, what can we do to prevent ourselves becoming part of these statistics?
I will be exploring the possibilities, whether they work or not, over the next few blogs.
Please feel free to add your comments or ideas.
Musculoskeletal Disorders (MSDs), which include back pain, account for two thirds of all sick leave - that is staggering.
So, what can we do to prevent ourselves becoming part of these statistics?
I will be exploring the possibilities, whether they work or not, over the next few blogs.
Please feel free to add your comments or ideas.
Tuesday 15 July 2008
Core Strength
We are continually being advised to strengthen our core muscles if we want to prevent back pain.
A lot of us nod sagely and secretly wonder what are our core muscles?
Loosely speaking, core muscles are the ones that are used to keep our bodies strong and protected. They are made up of stabilising muscles, the muscles that we rely on to help protect us from injury.
This relates quite well to back pain. We have an internal muscle within our torso that acts like a girdle. It protects our back and makes us less prone to injury, this muscle is called the transversus abdominus (TA)
If you could find 5 minutes a day to exercise your TA then you will strengthen your back.
Have a go at these exercises http://www.coreminutes.com they are FREE and will keep your back strong,protected and less likely to cause you discomfort.
A lot of us nod sagely and secretly wonder what are our core muscles?
Loosely speaking, core muscles are the ones that are used to keep our bodies strong and protected. They are made up of stabilising muscles, the muscles that we rely on to help protect us from injury.
This relates quite well to back pain. We have an internal muscle within our torso that acts like a girdle. It protects our back and makes us less prone to injury, this muscle is called the transversus abdominus (TA)
If you could find 5 minutes a day to exercise your TA then you will strengthen your back.
Have a go at these exercises http://www.coreminutes.com they are FREE and will keep your back strong,protected and less likely to cause you discomfort.
Monday 7 July 2008
FREE Website to Help Back Pain
Today I am please to launch my new website.
I am pleased to announce that I can finally make available my desk top virtual personal training service. It is designed for the desk based worker to use with the aim of keeping them mobile, strong, flexible and less prone to aches and pains. Perfect for preventing RSI, MSDs, and in particular back pain.
Please do have a look at the website: http://www.coreminutes.com
The service delivers seat based exercises in video format, with or without sound, they are professionally put together, and, the unique thing about Core Minutes is that an exercise programme is generated specifically for you based on your needs. The website has over 300 exercises to choose from, all this for FREE.
If you do use it, any feedback would be greatly appreciated, particularly as I have just launched it and would welcome any user comments.
http://www.coreminutes.com
Thanks.
I am pleased to announce that I can finally make available my desk top virtual personal training service. It is designed for the desk based worker to use with the aim of keeping them mobile, strong, flexible and less prone to aches and pains. Perfect for preventing RSI, MSDs, and in particular back pain.
Please do have a look at the website: http://www.coreminutes.com
The service delivers seat based exercises in video format, with or without sound, they are professionally put together, and, the unique thing about Core Minutes is that an exercise programme is generated specifically for you based on your needs. The website has over 300 exercises to choose from, all this for FREE.
If you do use it, any feedback would be greatly appreciated, particularly as I have just launched it and would welcome any user comments.
http://www.coreminutes.com
Thanks.
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