You’ve Got to Move it, Move it!

I am really appreciating Dr Mike Evans’ informative videos on how movement and exercise can help us live better. Check out this video here.

Why do I love it so much? Because a good majority of people I see in the clinic come in with aches and pains, not necessarily because of their sport, but because of their lack of it. Our bodies were not meant for so little movement that our sedentary lifestyles offer. One thing I do to make myself to work a little harder is to use a heavy steel framed bike when I bike to work!

Ta!
-grace


 

Got a good workout this weekend not just

Got a good workout this weekend not just snowboarding down but also hiking up. #springskiing http://ow.ly/i/yEph

Back Care and Incontinence During Pregnancy and the Reproductive Years

For Mom, the whole experience of pregnancy and giving birth is a time of great physical and mental adjustment as she adapts to the new challenges of motherhood. She expects perhaps to experience some aches and pains during pregnancy, especially once she can no longer see her feet, or turn over in bed!

Pregnant women often have to modify the level and type of activity to prevent physical strains yet maintain the original fitness goals to feel fit and ready to deliver. For example. exercising while lying down on the back should be limited after 16 weeks of pregnancy to avoid pressure on the uterine artery. Elevated pregnancy hormones result in increased laxity of the pelvic ligaments (essential structures that usually stabilize the pelvic bones) which creates a looser pelvis ready for the expansion needed for babyʼs delivery. However, this looser pelvis is also potentially, a less stable pelvis at a time when the core muscle group (which usually acts as a ʻback-up stabilizing systemʼ) is also functioning at a mechanical disadvantage. In the later stages of pregnancy, Mom will experience increased fatigue due to the greater demands of pregnancy on the
cardio-vascular system. In addition, during subsequent second or third pregnancies, the physical demands of daily life are greater as Mom continues to care for older siblings. She may already be experiencing some residual symptoms of back ache or incontinence which have been left unresolved since the previous pregnancies.

Good posture, biomechanics and back care, as well as the correct type and amount of exercise, are very important to prevent or minimize the aches and pains of pregnancy. Eager to regain their pre-pregnancy toned-up body, new Moms frequently return much too soon to the exercise regimens that they participated in prior to pregnancy without allowing more time for more progressive low-level strengthening and stabilization first. They may return to high impact activities too early causing further damage to an already traumatized pelvic floor. Repeated bending to pick up toys or to lift older sibling from the crib or bath, carrying baby in a car seat or on her hip while multi-tasking around the home, are all examples of potential physical stressors. Sitting slouched for prolonged periods to settle baby or to nurse can also cause neck and back ache. It may help to raise baby up closer by laying him/her on one or two pillows. If an older sibling wants to see what Mom is preparing in the kitchen, perhaps have the child stand on a chair (away from the cook-top!) rather than lifting him/her up. If they want to have a cuddle, try suggesting that Mommy sits down first and have them climb on your knee. If the child is able to climb in to the car seat, then allow him/her to do so, even if it takes a few minutes longer. Walking with a baby in a carrier secured against Momʼs body in front
(for an infant) or behind (for a toddler) can be less strenuous than carrying a child in Momʼs arms.

Return to Activity

In the early post-partum period, it can be difficult to know when to get back to exercise. What type, how much and how soon can be difficult to gauge. Our bodies typically take at least 6 weeks to heal from any trauma that occurred during the delivery. Specific core stability and pelvic floor exercises, ball and water-based exercises can be excellent choices when under the direction of a doctor or physiotherapist. Higher impact activities can cause or worsen symptoms of incontinence or leakage of urine, a condition which is
very common during, after pregnancy and can be persistent for some Moms throughout the rest of their lives. It is a treatable but sometimes embarrassing condition that many women do not feel comfortable talking about. It is recommended that if Mom experiences these symptoms that she seeks the assistance of a specialized
physiotherapist who can examine and direct her in learning bladder control and teach specific exercises to regain pelvic floor muscle strength. This is essential to help her to resolve incontinence. A detailed physiotherapy exam can also reveal pelvic asymmetries, instabilities and inadequacies in the core muscle function that could cause Mom on-going pain and difficulty in returning to the physical activities that she most enjoys, including the daily tasks of motherhood that her new role demands. It only makes sense to treat these problems early! Your physiotherapist is there to assist you.

Susan Deslippe is a physiotherapist at Go! Physiotherapy Sports and Wellness Centre in Vancouver.

For more information on Vancouver physio visit Vancouver Physiotherapists at Go Physiotherapy!

20 to 30 minutes of daily exercise gives you the best return on investment

Good things should be shared. So here are 9 minutes of education and empowerment (given by Dr. Mike Evans) for your day. Enjoy and be well.

Grace

Grace Cheung is a physiotherapist at Go! Physiotherapy Sports and Wellness Centre in Vancouver.

For more health tips, please visit Vancouver Physiotherapists and Physio Vancouver.

Measure your heart rate pulse on your iPhone

There is an app for almost anything nowadays isn’t there? Why am I not surprised that there is actually an iPhone app that can measure your heart rate?

Check this out:

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Grace Cheung, Physiotherapist, Vancouver, Canada.

For more health tips, please visit Vancouver Physiotherapists and Physio Vancouver.

Go! Physiotherapy Sports and Wellness Centre, Vancouver

Olive Oil: Why cooking with it may be bad for you

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Last night I had dinner with a friend who is a food scientist at UBC. I learned this health tip while we dined on a delicious clam and chorizo white wine pasta dish: when cooking, don’t cook with olive oil.

Olive oil has gained a lot of attention this past decade, with a general increased interest in cooking, culinary arts and health and wellness.

Did you know that olive oil has high amounts of unsaturated fats? In fact, it’s high content in monounsaturated fats is why we’ve been told olive oil is good for us. However, when high amounts unsaturated fats are heated, as in with cooking, many double bonds in its chemical make-up turn into radicals. These radicals, when roaming free in the body, create reactive compounds that can damage your cell membranes, and are responsible for many chronic degenerative diseases.

That being said, olive oil is great for drizzling and preparing non-heated dishes. However, cooking with canola or corn oil might be a better choice.

Grace Cheung, Physiotherapist, Vancouver, Canada.

For more health tips, please visit Vancouver Physiotherapists and Physio Vancouver.

Go! Physiotherapy Sports and Wellness Centre, Vancouver

How to burn fat and save money (and appreciate street art all at the same time)

I came across this photo of a clever piece of street art by Peter Drew from Australia.

http://www.peterdrewarts.com/streetartview.php?img=makesufat

He has a good point!
Grace

Exercises after breast surgery

This is a great resource for those who are recovering from surgery after breast cancer. You can download the PDF here from the Canadian Cancer Society. For more specific exercises and questions, please book an appointment at Go! Physiotherapy Sports and Wellness Centre.

Sitting Kills infographic

We are increasingly a sitting culture and we can mainly attribute it to the advancement and ever-increasing prevalence of technology. I saw this illustration the other day and thought it was a clever description of how “sitting kills” us. I find that in practice, I am seeing people with problems that are rooted in living too sedentary a lifestyle. Unfortunately, exercising for 30 to 60 minutes a day is not always enough when compared to sitting for 8 hours or more during the day. As a result, I am often tell people that they need to simply move!

Now I can’t say that I agree with some of their recommendations, but the general idea is there. Have a look, and below, I will share with you my concerns.

Sitting is Killing You

For example, they demonstrate a fingertip-to-toe touching stretch. Not a safe stretch for people with disc problems in their back! In fact in people with disc problems, this stretch will worsen the injury.

Later on they recommend sitting at 135 degrees. Look at the person’s neck. It is so flexed forward that it is even painful to look at. They will get neck and back aches with potential symptoms in the arm in no time!

Nevertheless, this is a good reminder for us to try to incorporate more movement throughout the day. Check back in later when I will try to offer some more practical tips to battle a sedentary lifestyle.

Grace

Grace Cheung is a physiotherapist at Go! Physiotherapy Sports and Wellness Centre in Vancouver.

For more information, please visit Vancouver Physiotherapy and Vancouver Physiotherapist.

Mad Skills

Really enjoyed watching this today. It is an excellent demonstration of general and core strength, flexibility and agility. The videography is really nice too!

Grace

Grace Cheung is a physiotherapist at Go! Physiotherapy Sports and Wellness Centre in Vancouver.

For more information, please visit Vancouver Physiotherapy and Vancouver Physiotherapist.