Posts Tagged ‘stretching’

Salvere Blog: Frustrated and Confused About Dieting and Exercise

August 30, 2017

by Salvere Health And Fitness

Do you feel frustrated with what to do and/or follow with your fitness? Are you confused by the numerous diet books, suggestions, articles, TV shows, documentaries, stories, etc?

One suggestion, stop reading and watching and start listening. Think, what new information will I learn from this? Does it even matter once you ask yourself what am I willing to actually change in my own life? What will I gain from this information?

Listen to your body, listen to how you feel after eating something. Listen to how you sleep after you exercise, listen to how you feel after a walk. How about after you do some stretching and movement? Does your back feel better? Your legs?

Does your arthritis flare up after a day of eating sweets and/or lots of processed foods? Try not eating them and see if it changes? Maybe it does, maybe it doesn’t.

Do you feel bloated after eating salty foods such as stir fry or fried chicken?

Start paying attention to your own world and then you know what to expect.

by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. To contact, email Lisa@SalvereHealthAndFitness.com or call 410.707.0055

We welcome your thoughts and ideas! Thank you for reading and taking the steps to become a healthier YOU.
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Salvere Blog: Ahh — Stretch for that Aching Back

June 2, 2015

Last month, we discussed the correlation between tight hips and low back pain. Specifically, we looked at how tight hip flexors can exert a forward tug on the pelvis which causes a similar pull on the low back, and voila, back pain. Image your pelvis is like a cereal bowl full of milk and cereal.  Optimally, we want everything to stay in the bowl by keeping it level.  Tight hip flexors could cause the milk and cereal to spill out the front by tipping the bowl forward.

For those of you who enjoy a visual of the actual muscles involved:

Hip-Flexor diagram

In the weeks to come, we’ll offer a few quick and easy exercises you can do to alleviate and prevent low back pain caused from tight hip muscles. The first exercise can be done before you even get out of bed in the morning!

Place a firm blanket or pillow toward the edge of your bed and have a seat on it. Your legs should be hanging off the bed with the edge of the bed touching the back of your knees. Slowly lower yourself onto your back. Draw both knees into your chest. Gently press your low back into the blanket or pillow. This will prevent you from overarching your back.

Keeping the right knee drawn-in toward your chest, extend the left leg toward the floor, over the edge of the bed. You will soon start to feel a stretch across the top of the thigh near the hip of the left leg. Be sure to keep the other leg bent in order to keep your low back pressing toward the bed and to protect your low back. Hold the stretch for 20-30 seconds.  To feel the stretch more, scoot yourself a little so the knee hangs a little more off the edge of the bed.  Repeat same technique switching legs.

Here’s a visual of the stretching position, imagining the table as the end of the bed:

supinehipflexor-edge of bed

Remember, this is only one stretch of many and should not cause pain. If so, it might not be appropriate for you.  As always, pay attention to your body and how things feel, specific to YOU.

by Lynne Olsen , trainer at Salvere Health and Fitness. If you’d like to contact Lynne, email her at LynneO@SalvereHealthAndFitness.com or call her at (443) 540-7564.

Injured… From SITTING???

July 18, 2011

How often do you feel a nagging pain or discomfort somewhere… knee, back, hip, shoulders, neck??  You name it, we’ve heard it and you’ve probably felt it!  What do you think causes these problems?  Squatting, running, exercising maybe?  Ever think sitting behind your desk, wearing those sexy high heels or driving may be the culprit?

By now you know, we want these blogs to spark some thinking.  Let’s get out of that robotic thinking and living to process how the body actually works.  Remember that song from way back… The hip bone’s connected to the thigh bone, thigh bone connected to the knee bone, etc.  So true are these words!

The position of your spine and lower body while sitting does not make a happy skeletal system!  And that ever important muscular system follows right along.  With two grumpy systems come those nagging aches and pains from improper alignment.  The tug o’ war between your muscles causes your body to begin yelling at you!  We take a Tylenol and call it a day when 15 minutes of some simple exercises could bring peace and harmony to your system!

Now, you make the choice… It takes some work on a daily basis to undo all the stress our bodies endure from regular daily activities.  Pain killers take a toll on your body… Find the right combination of corrective exercise, stretching and strengthening to get your body to stop yelling at you!