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Author: Anne

Six Exercises to Relieve Low Back Pain

I had an interesting experience this week while training one of my couples. They had been out of town for a few weeks on a road trip so I was excited to see them and planned an awesome strength session which included some of the husband’s favorite leg exercises plus theraband, and Swiss ball moves. This couple is very athletic, getting in some form of activity- walking, elliptical, Pilates or strength work – most days of the week. My challenge in working with them is designing a program that they both enjoy that includes elements of stabilization, strength, cardio and flexibility while helping both of them reach their fitness goals.

When I arrived at their house the husband reported low back pain so I threw my plan out the window and we spent an hour working on basic stabilization exercises, core strength and flexibility. After our session they both felt like that got a good workout and stretch, and he reported reduced back pain. I learned to come prepared AND be prepared to adjust my plan based on what is going on with my client that day. If his back is feeling better this week we will resume a more rigorous strength program.

Do you suffer from low back pain?

Here is a video of yours truly demonstrating a basic back stabilization program that includes the following:

Swimming

Thread the Needle

Lion Drinking

Cobra

Single Leg Kick

Flight

Try going through these moves on your own and let me know if you have any questions.

 

 

 

 

 

“Man Massage” Father’s Day Massage Special

Father’s Day is June 17th! You have less than one week to take advantage of Fluid’s Father’s Day massage special.

Skip the mall and treat Dad to some TLC with Fluid’s signature “Man Massage” treatment.

  • Warm towel facial treatment
  • Stress buster head, neck and scalp massage
  • Muscle relief aromatherapy treatment

Purchase a sixty minute massage for Dad and he can add on this relaxing treatment for free!

Offer good until June 17th 2012, Dad has one year to use his gift certificate.

Stand Up Right Now and Walk Around Your Desk!

Are you sitting at your desk? Have you been sitting there for several hours? Stand up right now and walk around your desk, or down the hall, or better yet go fill up your water bottle and take a few big gulps. Go ahead, I’ll wait…

This recent NPR article from New York Times columnist Gretchen Reynolds details a few simple ways you can combat the effects of a sedentary lifestyle. According to Reynolds:

“Sitting for long periods of time — when you don’t stand up, don’t move at all — tends to cause changes physiologically within your muscles. You stop breaking up fat in your bloodstream, you start getting accumulations of fat … in your liver, your heart and your brain. You get sleepy. You gain weight. You basically are much less healthy than if you’re moving.”

I would add that taking periodic breaks from your computer also reduces eye strain and lower back pain. Reynolds recommends standing for two minutes every 20 minutes while desk-bound — even if you can’t move around your office. She suggests getting a music stand to hold your papers and standing each time your phone rings. Are you a into cool software aps? Here are a few online tools to remind you to take periodic breaks from your computer. Plus the little EVO guy is pretty cute.

What tips have helped you be less sedentary?

 

French Grated Carrot Salad

I was at the farmer’s market this week and picked up some carrots. Here’s what I decided to do with them.

This is a take on a classic French salad and is traditionally made with a salad oil rather than stronger-tasting olive oil. I suggest subbing extra-virgin olive oil because it is so good for you. I have also subbed apple cider for sherry vinegar again for the health benefits. My great grandmother, who we called Grannie Bird used to take a shot of apple cider vinegar every morning because she believed it helped ease her arthritis pain. I also added a squeeze of honey but if your carrots are very sweet you may not need it. Try this and let me know what you think.

French Grated Carrot Salad

  • 1 tablespoon freshly squeezed lemon juice
  • 1 tablespoon apple cider vinegar
  • Salt and freshly ground pepper to taste
  • 1 teaspoon Dijon mustard
  • 6 tablespoons extra virgin olive oil
  • 1 teaspoon of honey
  • 1 pound carrots, peeled and grated
  • 1/4 cup chopped flat-leaf parsley

To make the dressing whisk together the lemon juice, vinegar, salt and pepper, mustard, oil and honey

Toss dressing with the carrots and parsley in a large bowl.

Taste and adjust salt.

Let salad rest in the refrigerator for at least an hour, toss again and serve.

Wachlella Falls May 2012

 

This month I found a new (to me) trail, Wachlella Falls. This is the perfect hike to take out of town visitors who are looking for an easy, short hike (just over an hour total) that passes some amazing waterfalls. This hike is kid friendly and a good spot for a picnic. I plan on doing more of these this summer. Contact me if you are interested in joining us.

What are your favorite Oregon hikes?