Health Tip: The ‘Wall Test’ For Good Posture

Health Tip: The ‘Wall Test’ For Good Posture

(HealthDay News) — Proper posture can prevent pain and injury, says Mayo Clinic. To check if you have proper posture, Mayo suggests the “wall test.”

Here’s what it involves:

  1. Stand so the back of your head, shoulder blades and buttocks touch the wall. Your heels should be 2 to 4 inches apart.
  2. Place a flat hand behind the small of your back. You should be able to slide your hand between your lower back and the wall.
  3. If there’s too much space behind your lower back, draw your belly button toward your spine.
  4. If there’s too little space behind your lower back, arch your back so your hand can slide behind you.
  5. Walk away from the wall while holding proper posture. Return to the wall to check whether you kept the correct posture.
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Health Tip: Preventing Stress Fractures

Health Tip: Preventing Stress Fractures

(HealthDay News) — Stress fractures are overuse injuries and usually occur in the lower leg.

Typically, they are triggered by increasing the amount or intensity of an activity too quickly, says the American Academy of Orthopedic Surgeons.

To prevent stress fractures, the AAOS suggests:

  • Set incremental goals for sports and activities.
  • Cross-train, rather than repeat the same exercise daily.
  • Maintain a healthy diet, including vitamin D and calcium.
  • Stop and rest if pain or swelling occurs.
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Health Tip: Joint Popping and Cracking

Health Tip: Joint Popping and Cracking

(HealthDay News) — Most people have popping and cracking of their joints, especially as they age.

Though the reasons behind these sounds are unclear, doctors think they may be caused by ligaments stretching and releasing, or the compression of nitrogen bubbles.

Usually, the phenomenon doesn’t need treatment. However, if these sounds are accompanied by swelling and pain, seeing a doctor is recommended, says Johns Hopkins Medicine.

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Stretches to Strengthen Your Core

Stretches to Strengthen Your Core

THURSDAY, March 21, 2019 (HealthDay News) — Ever had a bad spasm from bending down to pick up your child or tie your shoes?

Keeping your core muscles — the workhorses that stabilize your spine — flexible with a stretching routine can help prevent this common occurrence and protect your back in general.

The Pelvic Tilt targets your lower back and your abdominals. Lie on your back with knees bent and feet about hip-width apart. Flatten and then press your lower back into the floor. You’ll feel your hips tilt forward. Hold for 10 to 20 seconds and repeat five times.

The Side Stretch helps your back and sides become more limber. In a standing position, extend your right arm above your head. Put your left hand on your hip. Slowly bend to the left without twisting or jerking. Hold for 10 to 20 seconds and repeat five times. Then repeat the sequence on the other side.

The Back Arch stretches hips and shoulders as well as your back. Stand up straight, legs shoulder width apart. Support your lower back with both hands and bend backwards. Hold for 10 to 20 seconds and repeat five times.

As a reminder, never bounce when stretching. This can cause muscles to tighten and lead to injury. Ease into every stretch with a slow, steady movement. Stop if any stretch feels uncomfortable. You should feel slight tension, but not pain. And do stretches that you hold only when your body is warm — after a workout is perfect.

More information

Love yoga? The American Council on Exercise details how you can use yoga to work core muscles.

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Low Back Pain? These Exercises May Help

Low Back Pain? These Exercises May Help

THURSDAY, Aug. 30, 2018 (HealthDay News) — Low back pain is a common health complaint. And if it sidelines you for too long, it can lead to weight gain, a loss in your fitness level and keep you from doing things you love.

But not moving isn’t the answer — specific exercises can help you get back to everyday activities. If you’re under the care of an orthopedist or physical therapist, you may be given a series of exercises to do up to three times a day.

Here are three in particular that may help.

Tummy contractions. Lie on your back with your knees bent, feet flat on the floor hip-width apart, and your hands on your tummy below your ribcage. Tighten your abs — it should feel as though your ribcage is being pressed toward your back. Hold for five seconds, then relax. Repeat 10 times.

Knee-to-chest stretch. Begin in the same starting position, but for this exercise, place both hands on the back of your left thigh and gently pull the knee to your chest. Hold for 20 seconds, then relax. Repeat five times with the left leg, then switch to the right leg and repeat the entire sequence.

Body stretch sequence. Sit on a large exercise ball with knees bent at a 90-degree angle to the floor. Move your feet slightly out to the sides for balance. First, lift your left arm straight up over your head, then lower it and repeat with the right arm; alternate five times. Next, slowly raise and lower your left heel, then slowly raise and lower your right heel; alternate five times. Finally, raise your left arm overhead and your right heel off the floor at the same time, lower them and reverse, raising your right arm overhead and lifting your left heel off the floor; alternate five times.

Another type of exercise that may help is yoga. According to a study published in the Annals of Internal Medicine, people who took a weekly class designed for those with low back pain were helped just as much as those who did traditional physical therapy, and needed less pain medication over time.

More information

The University of California, Berkeley, has detailed information on low back pain and more exercises that can help ease it.

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Health Tip: Prevent Back Pain at Work

Health Tip: Prevent Back Pain at Work

(HealthDay News) — Chronic back pain makes it more difficult to do your job, whether you’re behind a desk or operating heavy machinery.

The Mayo Clinic suggests how to avoid back pain at work:

  • Maintain good posture.
  • Lift with your legs and tighten your core muscles, and avoid twisting.
  • When possible, use a lifting device.
  • Alternate physically demanding tasks with less demanding ones.
  • Limit the time you spend carrying heavy briefcases, purses or bags.
  • Listen to your body. Change your position often and periodically walk around and stretch your muscles.
Copyright ©2017 HealthDay. All rights reserved.
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