Patient’s often ask, when can I go back to the gym? Can I take spin class? Can I do yoga? It would be great if there were some in depth analytics behind the answer or some quantifiable YES markers to measure. But the answer is unbearably simple and always the same:
You can do anything that doesn’t cause pain.
Pain means irritation, inflammation and tissue damage. Our body is even sometimes smart enough to give us pain BEFORE tissue damage happens but it’s still a sign of poor function and increased inflammation that will lead to stiffening/local swelling. So if you are injured, feeling pain at the sight of injury or anywhere related to it, is like scratching a scab that is trying to heal. It will set back the healing process and promote increased inflammation.
So don’t feel pain, but this is not to be confused with don’t move. The full correct answer on how to modify exercises or workout after an injury is: move the affected area as much as possible with NO pain. This sometimes means wiggling your ankle 1/2 an inch back and forth for 30 minutes. This would be a great way to help heal an ankle sprain as you provide circulation and mobility with zero pain.
It’s so simple yet so hard for people to accept and adhere by. There is only one modification once injured or when returning from injury, Don’t Cause Pain.
The goal of this breathing method is to affect not only the muscles in the body, but also the physiology of the body. While this breathing technique will produce relaxation and energy, it is important to remember that the fundamental concept is to limit your breath. If you would like to understand more about the physiology of this technique, you can start here: http://www.buteyko.co.uk/.
While it is best to do focused sessions of 15-20 minutes to help recalibrate your natural breathing rhythm, we find that any amount of this breath work will begin to improve your overall health.
How to Perform the Exercises:
All breathing should be done through the nose with mouth closed at all times. The mouth is for eating and the nose is for breathing. Focus on taking the smallest and most silent breath possible. Ultimately your breathing should be unnoticeable.
1. Begin by gently exhaling with little to no force. Don’t try to squeeze any air out, just let yourself deflate. If you exhale too far, you will feel your abdominal muscles contract to push extra air out, this is too much effort. Only release the air until you reach a natural resting state
Samuelis Tacas, išeivis iš Lietuvos, svetur gyvenantis jau keletą dešimtmečių, bet vis dar puikiai kalbantis lietuviškai, šiuo metu geriau žinomas Niujorke nei Lietuvoje. Manhetene savo studiją turintis kineziterapeutas – paskutinė daugelio garsenybių viltis.
Jo pacientų galerijoje – kompozitorius A. L. Webberis, pasaulinio lygio violončelininkas Y. Menuhinas, M. Rostropovičius, beisbolo žvaigždė M. Wilsonas, baleto šokėjos N. Ananiašvili, A. Danilova, dainininkas L. Reedas, aktorė K. Turner ir pan. DELFI pašnekovas 1973 m. emigravo į Izraelį, o 1984 m. persikėlė į JAV, kur, Vakarų medicinos patirtį sujungęs su Rytų technikomis, sukūrė unikalią kūno derinimo programą.
Pernai lietuvių kalba pasirodė jo knyga „Kūno derinimas: malonus gyvenimas be vaistų“. Joje ne tik užfiksuoti pokalbiai su knygų autore Inga Liutkevičiene sveikatos tema, įžvalgos bei pamąstymai, bet pateikta labai naudingų, kiekvienam įveikiamų pratimų kompleksų. Pats 68 metų kineziterapeutas teigia, kad šiandien galintis jaustis visiškai nepriklausomas – pats sau šeimininkas. Pacientai jo ieškosi patys ir ne visus jis apsiimantis gydyti: tik tuos, kurie pasiruošę dirti kartu su juo. Pas jį besilankančiomis žvaigždėmis jis taip pat nesižavi.
Iki šiol į Lietuvą jis atvykdavo tik ilsėtis ir atsigauti, tačiau ateityje planuoja priimti vienos iš penkių kineziterapijos mokyklų, kviečiančių jį dalintis savo patirtimi ir mokytis Lietuvos specialistus, pasiūlymą.
From my 40 years of experience and researching traditional and non-traditional techniques and philosophies, I have reached my own conclusions. I have watched dozens of students and patients naturally shimmisize. They made me see, that it is the fastest, most inexpensive and most effective movement approach to achieve a “tuned body.”
Shimmisize reduces pain, relieves tension and alleviates the discomfort in the body. The technique is based mostly on natural childlike movements. It makes stretching safer and more accessible. Shimmisize in performed in repetitions with comfortable non-invasive range of motion, always involving the whole body. It is all about feeling better one movement at a time, not about achieving goals or results.
How do you shimmisize?
Start standing moving arms, hips and shoulders for 10-15 min
Slow and deliberate walking for 5 min
Lying on the floor, relaxing, breathing for 10-15 min
Simple easy movements involving the whole body, every aspect from head to toe.
Shimmisize with props
Use medicine balls, tennis ball, basketball, cane.
Pain in any part of the body is a sign that the body of out of “tune.” For instance one can complain of pain in the knee, but the x-ray, MRI and even manual testing show that there is nothing wrong with the knee. So the question becomes why is this person complaining of knee pain? In this case we need to look at the body parts that are directly related to the knee such as the back, hip and ankle. One must analyze the hip and ankle to understand what is occurring in the knee.
A person with a limited range of motion and flexibility in the back, hip and/or ankle requires the knee joint to work twice as hard, eventually causing discomfort, then tension and finally pain in the knee. If the issue is not addressed simultaneously in the back, hip, knee and ankle it can lead to inflammation of the tendons, sprained ligaments and inevitably major problems in the knee.
In order to resolve the problem in the knee, one should have a number of body tuning treatments on the back, hip and ankle as well as perform movement exercises at home.
These exercises will help alleviate tension in your joints, ligaments and muscles, whether you work at a computer a couple of hours a day or spend most of your day in front of a computer screen. Do them the moment you start to feel tired or sense tension or tightness in any area of your body. The exercises are simple to perform and can be done while sitting at your desk. Some are stretches, others are isometric exercises, which means you’ll tense a certain muscle group for 5-10 seconds, then relax.
You should not feel pain while doing the exercises so be sure not to overdo it. Holding a stretch for just 10-15 seconds is often enough to relax the muscle.
Do not move sharply or straighten up suddenly.
Breath calmly and deeply while performing the exercises.
General exercises for relaxation
Sit as close as you can to the front edge of the chair. Extend your legs under the table and allow your arms to hang freely. Lower your head to your chest and close your eyes. Relax in this position for 10-15 seconds (figure 11).
Do you feel numbness or weakness in your hands when you wake up or go to sleep? Do you have trouble holding or grasping objects, like a leash or the lid of jar? You may suffer from Carpal Tunnel Syndrome (CTS), a musculoskeletal disorder associated with but not necessarily caused by repetitive movement of the wrist in a workplace or at one’s leisure. Certain conditions such as obesity, arthritis, diabetes, thyroid disease, and trauma are all proven to be triggering factors to CTS.
CTS most commonly affect people who work with their hands. Women in manufacturing industries, musicians, and people who work with computers are commonly at risk. CTS is the second most common reason, after back-pain, for seeking medical care, among both men and women. People with CTS commonly complain of numbness, tingling, or pain of the wrist, often at night and aggravated by repetitive motion. If not treated, people with CTS can lose their ability to grip and become permanently disabled.
As you can see in the diagram below, the median nerve passes through the carpal tunnel, a narrow passageway on the inner surface of the wrist, where muscle-flexing tendons pass through to the digits of the hand. The problems arise when the tendons become inflamed, either through repetitive use or other factors, such as those listed above, compressing the median nerve. This causes symptoms that are often, though not necessarily, attributed to CTS.
“A common nerve disorder that often appears alongside carpal tunnel syndrome is trigger finger, where swelling of the tendons of the index finger or thumb results in soreness or locking of the digit in a flexed position,” writes John Hopkins Health. De Quervian’s disease is another possibility.
Most people who hear the word ‘cane’ picture an elderly person using it as a ‘walking stick’ for balance or as an adjunct to injury or surgical repair of hip or knee. If we are lucky, that is if we get to live a long life, most of us will need to use a cane for one reason or another. Sometimes when our joints are damaged we take pain medication to try to avoid surgery but the damage to our joints continues. Using a cane can take the stress from the inflamed joint, thereby avoiding the side effects of medication and perhaps delaying the need for surgery.
In the fifth century BCE, Socrates walked around Athens barefoot, followed by a crowd of shoeless disciples. Brilliant in his exploration and foundation of the early principles of philosophy, was he also onto a fundamental principle of physical health? Based on alarming increases in injuries related to shoes, perhaps he was right—walking barefoot is beneficial.
Picture Socrates in a pair of Nikes. With every step, the unnatural support of the shoes, while seemingly comfortable, prevents certain muscles in his lower legs from working as they should. Unable to roll through the foot as he walks, his calf, ankle and toe muscles become weak, resulting in foot conditions like flat-footedness and hammertoe. Instead of naturally landing on the ball of his foot as he walks, he lands on his heel. This unnatural gait leads to knee, hip and back problems. In addition, the thick-soles of his Nikes distort this great philosopher’s perspective of the distance of his foot relative to the ground, leading to a greatly increased chance of sprains and other injuries caused by missteps. In addition, the shoes keep his feet in a constant, unchanging temperature and the high concentration of nerve endings on the bottom of his foot are stimulated less, making him more prone to viruses. In the end we see an unhappy, physically compromised, pained philosopher, perhaps eager to drink the hemlock.