February 11, 2008

Loss of bone tissue: An irreversible natural process of aging or a response to life conditions?

May 28th, 2007

Loss of bone mass used to be perceived as a normal part of getting old. This belief lost credibility after astronauts, the representation of fitness in the Western world, returned from space with weak bones. NASA’s research has shown that the weakening of bones does not depend on age alone, but rather, is dependent on the reaction of the organism to the conditions in which it lives.

This is good news, since the studies have shown that it is possible to restore bone density. Bone re-generates when introduced to certain pressures. Our posture is a key factor. When the skeleton is organized into a firm and well-aligned axis, the pressure of the body weight is increased through the stepping foot while counter pressure from the earth pushes upward. This springy pressure transmission has the effect of renewing bones. Only a well aligned skeleton will be able to sustain safely the increased load of the pressure in dynamic movement that is needed for nourishing the bones.

Sluggish body movement and stagnant circulation are cause for the failure of the mature body to absorb the calcium and minerals from the blood into the bone. Besides hormonal, nutritional and chemical aspects of the problem, life style is one important factor. Our western world has become dependent on machines and our activities are limited. Not only do the joints become too stiff or too loose, but the rhythm of moving is fragmented from lack of coordination and our walking pattern is poorly synchronized. Our fast paced and tense bodies are not meeting our internal striving for well-being and vitality.

In order to recreate our natural springy, rhythmic and fluid body movements, we can learn the functional conditions that are capable of stimulating re-growth of bones. Weight lifting is important but better results are created with vibrations and pressure, as NASA studies have shown. While weightlifting is increasing bone mass, vibrational movements are also improving the thickness of the bone and its resilience.

“Bones for Life”, a complete program for stimulating bone strength through dynamic movement and weight bearing posture, is based on Dr. Moshe Feldenkrais’ approach to somatic learning. Marion’s Wednesday morning Feldenkrais class is integrating “Bones for Life” movement lessons.

Please contact Marion Kregeloh at 415-461-7528 for further information.

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Repetitive strain injury and Carpal Tunnel Syndrome

April 29th, 2007

Are you spending hours at a computer? Sit for hours at a time? Forget your body because you are immersed into your work?

And may be you are noticing some sensations in your body that you have not noticed before, e.g. fatigue, tingling, clumsiness, stiffness, difficulty carrying things or holding a coffee mug, cold hands, pain in neck, shoulders or forearms?

There are things you can do to improve your workstation as well as change the way you move and do your work. Here are just a few tips:

I recommend a trip to a computer store and check out their ergonomic options. You can also check different ergonomic companies on-line. “Back Designs” in Berkeley has a huge variety of products. Their staff is well trained. It is worth a trip to look for ergonomic products.

Raise your computer monitor to eye level
Make sure the monitor is directly in front of you and not to the side.
Use a document holder at eye level; switch sides of its position
Be aware of your posture. Keep head above shoulders
Wrists need to be in “neutral”, this means in a comfortable position, not flexed or bent back; do not lean wrists against desk.
Keep your arms approximately in a 90 degree angle to the body and parallel to the floor.
Wrist rests are best when used as a reminder for neutral position; there are many models out there; try it first before you buy one. You can also try a small folded towel at the base of your keyboard.
Ergonomic keyboards and mouse; you can check out different options and select what you like best.
Keyboard platforms allow you to raise the keyboard to any height.
Gliding pads attach to the keyboards
“Wrist Reminder” is a wrist band that supports and limits wrist flexion; works well for some people
Check in with your breathing periodically; notice how you are breathing and take a deep breath on a regular basis. There are many wonderful breathing exercises (Feldenkrais, Middendorf, yoga)
Take your hands off the keyboard every 20 minutes for at least 5 minutes. Get up and walk around, stretch. It is important to get your body out of the work position and stretch for 3 to 5 minutes every hour. Feldenkrais exercises are ideal.
Drink plenty of water…….64oz per day minimum.
In case of serious symptoms you need to see your physician. Most likely she/he will refer you to Physical Therapy. Some people have success with acupuncture, osteopathy, biofeedback, homeopathy and massage. Whatever approach you choose it is important to actively correct your posture and participate in regular cardio-vascular exercises and stretching.

Please contact Marion Kregeloh, PT, CFP at 415-924-6226, Ext. 36 for further questions.

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Tip of the month - Rotator Cuff Injuries

April 22nd, 2007

Too often I see clients in my work as physical therapist who have injured their rotator cuff in doing their “normal” daily movements of habit. Athletic overuse is a common rotator cuff injury source but this article is not addressing that.

Two common causes for injury in the shoulder are reaching for the night light while lying on your back (shoulder lifts, rotates out and abducts) and reaching to the back of the car seat from the front. Anatomically the shoulder is not a very stable joint. It relies on its muscles and ligaments for stability. That stability is challenged with postural weakness or imbalances and unhealthy movement habits that cause micro traumas and eventually a torn tendon. We need to become aware of our habits in order to change some of them or make them better.

The most important element in learning good body mechanics is the movement from the core: when lying on your back and wanting to turn off the light to your right, roll on to your right side and initiate that movement from the core: allow the left arm to be the extension of your torso while reaching. When you fixate your torso while lying on your back and reach with your arm to the side, you are putting unnecessary pressure into the shoulder and overstretch the anterior structures. When the rotator cuff is already inflamed or thickened the risk of tear is high. Same for the car scenario: shift weight onto the right side of your pelvis and turn your whole self to the right. This way your shoulder is not overstretched and most of the movement happens in the pelvis with even distribution of spinal twist movement.

Moving the way nature intended us to is for too many people beyond their reality. But it is never too late to learn and move beyond our limiting patterns. Move with ease and pleasure…….and join any of our weekly, ongoing Feldenkrais classes. For further questions, call Marion Kregeloh at 415-461-7528.

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