LOWER BACK FUNDAMENTALS

Did you know that Surgery is only 50% successful for back pain? 

Did you also know that Chronic Non Specific Lower Back Pain does not exist?

According to a presentation by Kevin Darby at the MFC Momentum Conference 2016,  when you think of back pain Red Flags – think ‘TUNA FISH”

Trauma

Unexplained weight loss or gut pain

Neurological symptoms

Age (over 50)

Fever

Intravenous Drug User

Steroid Use

History of Cancer.

Back Pain is NOT chronic, it is one or more of these eight triggers that causes back pain. Since surgery is only successful half of the time, it is important to understand these factors and adjust accordingly to reduce the pain. 

One of the best exercises for assessing and fixing back pain is the Squat.  The key is proper posture and movement of the hip, knee and ankle.  Bad movement causes pain.  Good movement should not cause pain.  YOU MUST LEARN TO MOVE, and ….MOVE PROPERLY!

All your  joints need compression and decompression in a full range of motion.    Can you squat low so that your  feet are flat, butt is almost on the floor,  Upper body is upright and knees straight up? 

It is important to note that Sitting is SPINE KILLING.   

It is the main cause of disk herniation!  This is mainly around your Disc L5 (where the diaphragm is not attached).

Here are some TIPS to improve your Spine and Lower Back;

-          Sit Less – move around a lot, sit in different positions

-          Sit properly – Back straight and shoulders back.  Distribute your body weight evenly on both hips, Knees bent at a right angle with fleet flat on the floor.  All three normal back curves of the spine should be present while sitting.

-          When Standing, have your feet hip width,  put your hands behind your back to help relieve pressure on the spine.

-          Stand on a stool when brushing your teeth so that you bend forward properly.

-          When picking up light objects swing one leg backwards while bending forward.

-          Use your Hips not your back to lift.  Push off using  your heals and do not flex you spine.

-          Walk like a soldier.  Active walk with exaggerated arm swing.

-          Walking the dog?  Don’t hold the leash with one hand, it’s better to use a waist leash.  

HEALTH & FITNESS QUIZ

1. Research conducted by the Wellness Councils of America (WELCOA) determined that a certain amount of health care dollars spent on diseases could be preventable by proper nutrition and exercise alone.  What portion of dollars spent is preventable?

a)      50%

b)      65%

c)      80%

d)     96%

2. According to a recent literature review of school-based physical activity programs, students who became more physically active at school were not necessarily more active outside school.  The after-school period (from 3 to 6 pm) is considered the window of opportunity for PA.   During this 3 hours, how much time is spent by 6 to 19 year olds in moderate-to-vigorous physical activity?

a)    5 minutes

b)    14 minutes

c)    23 minutes

d)   32 minutes

3. In Canada, stroke kills 45 per cent more women than men. And women are 16 per cent more likely than men to die after a heart attack.  Everyone should learn at least the basic first aid and CPR (Cardiopulmonary resuscitation) techniques. What is the current CPR Guidelines for adults?

a)  Chest Compression to Ventilation ratio of 10:1

b)  Chest Compression to Ventilation ratio of 15:2

c)  Chest Compression to Ventilation ratio of 30:2

d) Continuous Chest compression (approximately 100 beats per minute)

4. What exercise keeps your metabolism up - helping to burn calories for up to 24 hours after your workout?

a)      Running

b)      Swimming

c)      Weight lifting

d)     Yoga

e)      Hockey

5. What exercise is best in helping teenagers build bone density and helps to ward off osteoporosis in the future?

a)      Walking

b)      Swimming

c)      Yoga

d)     Soccer

  

6. For a beginner, which set of exercises (performed regularly and with enough intensity) will result in a more strong, toned and fit body?

a)      30 min. Treadmill and 20 min. on Elliptical or Stair climber

b)      Preacher Curls, Leg Extensions, Hamstring Curls,

c)      Tricep Dips, Bicep Curls and Crunches

d)     Squats, Pushups and Pullups

7. Some exercises pose a high-risk to joint structure and soft tissue injury, and should be considered off-limits. What exercise is the safest or least controversial exercise?

a)      Upright Rows

b)      Leg Extensions

c)      Cable Pull-Down behind Neck

d)     Reverse Lunge

e)      Sit Ups

8. Which of the following exercises works the abdominals inefficiently?

a)      Sit Ups

b)      Prone Elbow Plank

c)      Barbell Squats

d)     Hanging Leg Lifts

9. Living to be 100….The Journal of the American Medical Association did a study with Harvard Alumni looking at the TYPE of exercise they did compared to their longevity.  What type of exercise was associated with longevity?

a)    Light activities – such as gardening

b)    Slow Steady activities – such as walking

c)    Moderate activities – such as swimming or jogging

d)   Vigorous activities – such as sprinting or high intensity weight lifting

10. Which of the following aerobic exercise is considered the best for improving your heart-health, increasing stamina and conditioning, strengthening the abdominals and is easiest on knees/joints?

a)  Step Aerobics

b)  Jogging on a flat surface

c)  Skipping

d)  Treadmill set at 1 to 2 degrees incline.

  

11. There are three main Energy Nutrients which provide energy (calories) to the body, they are; Carbohydrates, Fats and Protein.  Other than Energy, what are the main uses of these nutrients?

a)    Conduct nerve impulses, growth and tissue repair

b)    Carry oxygen to cells and aid in muscle contractions and build bones and teeth

c)    Transport nutrients to cells, regulate blood pressure and remove waste

d)   All of the above

12. What bodily function uses up the most energy?

a)    Digestion

b)    Brain function

c)    Breathing

d)   Blood Circulation

13. Fat Free” Products are considered:

a)         free from trans fats

b)         free from both trans fats and saturated fats

c)         contain less than half a gram of fat per serving

d)         contain 0 mg of cholesterol

ANSWERS

 1.        c-80 percent of health care dollars spent on diseases that are almost entirely preventable by diet and exercise alone  ($5.3 BILLION spent – a $4 billion savings)

 2.        B-14 minutes.  This accounts to less than one-quarter (23%) of the recommended daily amount of physical activity.  Kids spend 92% of their time in light or sedentary pursuits.

73% of children & youth watch TV, read, or play video/computer games in the after-school period

3.      d-Chest Compressions are now continuous - compress at 100 beats per minute (beat of ‘stayin alive’ and about two inches (five centimetres) deep until emergency help arrives.

 Note:  Use Chest Compressions to Ventilation ratio is 30:2  for Children and Infants and special cases. (if cardiac arrest was not witnessed or near drowning)

4.      c-Weight-lifting or resistance training is the only exercise that will keep your body burning calories after a workout.

5.      d- Soccer.  A research out of Denmark found that soccer was one of the best exercises for bone density.   Although runners and soccer players had similar heart rates the soccer players get the better work-out due to intense bursts of activity which also helped burn more fat.

This was followed by weight-training and then swimming.  (Hockey would be similar to soccer).

6.       D- Squats, Pushups and pull-ups all incorporate the major multiple muscle groups.

B & C isolate specific muscles and not the full body. A-Treadmill, Ellipticals and other cardio machines are great for working the heart and helping with fat loss but won’t strengthen or tone your body.  It’s important to incorporate resistance training that focuses on your major muscle groups along with compound movements.

7.       D)Reverse Lunge is the “safe” exercise listed above.   Most of the other exercises listed require careful consideration of posture and technique and aren’t recommended for beginners.  Here is why;

Upright Rows have a high-risk to benefit ratio.  Poor alignment of the wrists, elbows, shoulders and upper trapezius muscles are poorly aligned against the force of weight being lifted. Drawing weight to the chin causes the elbow flexors to be extremely inward rotated, plus the weight is too heavy for the shoulder’s external rotators.

Leg extensions are an isolated exercise that can cause uneven compression between the kneecap and thighbone, inflaming the tendon that connects the kneecap to the shinbone.  In addition, if fully extended this puts heavy load on the ankle.

Behind the Neck Cable Pull Downs excessively flexes the neck & forces the shoulder into extreme shoulder external rotation & hyper-extension.  Not only does this put strain on the rotator cuffs, paving the way for inflammation but can crack the spinous processes (little nubs on top of the vertebrae).

Sit Ups - risk back strain due to sheer force on the spinal discs and possible neck injury. 

8.      Sit-Ups are the least effective for your Abs.  There is more work on your hip flexor muscles (illiopsoas) rather than your abs muscles (rectus abdominus).  As a result, your hip flexors are frequently overworked and that can lead to muscle imbalances and low back pain.

9.      D -Intensity rules - Vigorous activities, be it aerobic in nature (Sprinting) or Weight Training (to fatigue).  You must be huffing and puffing.  A good gauge is the talk test.  If you can speak clearly you aren’t working hard enough.

10.  C-Skipping.  Although all are good for improving your cardiovascular system,  skipping is easy on knees and joints.  Skipping actually teaches you to land properly.  Many people that participate in aerobic activities land incorrectly - pounding the heel down first.   The key is to land between your heel and the middle of your foot first rather than your toes or heels and not to bounce.  If you run, you would then roll forward onto your toes & push off with effort keeping the stride steady.

11.  A – Along with providing Energy, Carbs, Protein and Fat conduct nerve impulses, growth and tissue repair, chemical regulation and reproduction. 

B refers to Minerals and C pertains to Water.  These along with Vitamins are non-energy nutrients needed by the body.

12.   A - Digestion uses up the most energy out of all your bodily functions. For the average person it takes between 40 and 60% of your daily energy needs. You're brain is the next biggest user of energy. This explains why we often need to take a nap after a big Thanksgiving or holiday feast. We spend so much energy digesting, that the body needs to shut down the brain by putting you to sleep.

13.  C- Fat Free foods contain less than half a gram of fat PER SERVING and can use the claim “fat free”  But watch your servings: Fat free foods still have calories, more sugar and sodium. Not all fats are bad. Just remember to replace artery-clogging saturated and trans fats with heart-friendly mono- and polyunsaturated fats.

DYNABODY FITNESS CLASS WINTER SCHEDULE

Tuesday Classes		School location	Thursday Classes		School location
Jan.10,2017	Class 1	Bannatyne	Jan.12,2017	Class 1	Strathmillan
Jan.17,2017	Class 2	Bannatyne	Jan.19,2017	Class 2	Strathmillan
Jan.24,2017	Class 3	Bannatyne	Jan.26,2017	Class 3	Strathmillan -Small Gym
Jan.31,2017	Class 4	Bannatyne	Feb. 2, 2017	NO CLASS	NO CLASS
Feb. 7, 2017	NO CLASS	NO CLASS	Feb. 9,2017	Class 4	Strathmillan
Feb.14,2017	Class 5	Bannatyne	Feb.16,2017	Class 5	Strathmillan
Feb.21,2017	Class 6	Bannatyne	Feb.23,2017	Class 6	Strathmillan -Small Gym
Feb.28,2017	Class 7	Bannatyne	Mar.2, 2017	Class 7	Strathmillan
Mar.7, 2017	Class 8	Bannatyne	Mar.9, 2017	Class 8	Strathmillan
Mar.14, 2017	Class 9	Bannatyne	Mar.16, 2017	Class 9	John Taylor  (Dance Studio) **
Mar.21, 2017	Class 10	Bannatyne	Mar.23, 2017	Class 10	Strathmillan

VACATION CONCERNS

I have had a number of individuals who were concerned about signing up for fitness classes when they knew that they would not be available to attend all of them.  Vacations and business trips will have an effect on daily routine.

If you’ve been coming to my fitness classes (or considering to) we have a number of options available.

I realize the importance of exercise and try to do my part by offering flexible options. 

St. James Continuing Education can pro-rate the classes.  This way you pay (in advance) for classes you can attend and not for those that you can’t do to upcoming scheduling.  Phone (204) 832-9637 to Register.

If you’ve been coming to my fitness classes (or considering to) I always have other options available…..

If you are planning to pay for one 10 week session (Tuesday or Thursday) you can pay for one and then attend the Tuesday and Thursday for the allotted number of classes.

You can split the cost with a partner.  This is a good way if you are just trying it out for the first time and only plan to come to half of the classes.

Drop-ins are always welcome to try out a class.  

Life is a beautiful and curious journey.  However, your fat and muscle cells don’t go on vacation.  There is no magic pill or phone app to make up for disuse.  A quick email or text is all that is needed to keep you on track.  No matter what, Exercise is needed to help maintain your body, relieve stress, and helps to keep you smart and young.  Hope to see you soon!

Fitness Classes Start!

Don't waste your time - join today!

10 Tuesdays starting  Jan.10th, 2017 
Class Code:  FFT14-16

 6:30 pm to 8:00 pm

Location:   Banatynne School,
363 Thompson Drive,
St. James Assiniboia, Winnipeg, MB
$89.00 for 10 classes

http://www.localcourses.com: DYNABODY

10 Thursdays starting Jan.12th, 2017  
Class Code:  FFT15-16 

 6:30 pm to 8:00 pm

Location:   Strathmillan School,
339 Strathmillan Road,
St. James Assiniboia, Winnipeg MB

http://www.localcourses.com : DYNABODY

HAPPY NEW YEAR!

Wishing you all the best in 2017!

"You can focus on the barriers or you can focus on scaling the wall or redefining the problem"

Tim Cook.

Stop the Negative Habits - it's time for a change.  We can help!

Best of the Holiday Season!

To all the Dynabods everywhere,

Wishing you a very Merry Christmas.
May the Holiday Season bring you abundant joy
and happiness in your life!