Contents

Injuries can occur anywhere and at anytime, but the most prevalent place of occurrence is in the workplace. The reason for such a high rate of injury is that people spend 8-18 hours a day, 5-7 days a week performing unidirectional (one-way) movement patterns, causing an imbalance in the musculoskeletal system that results in the overuse and under use of certain muscle groups. If left unchecked, these injuries can be come chronic, resulting in pain and dysfunction that can las...

Muscle Imbalance And Chronic Injuries

Muscle Imbalance And Chronic InjuriesInjuries can occur anywhere and at anytime, but the most prevalent place of occurrence is in the workplace. The reason for such a high rate of injury is that people spend 8-18 hours a day, 5-7 days a week performing unidirectional (one-way) movement patterns, causing an imbalance in the musculoskeletal system that results in the overuse and under use of certain muscle groups. If left unchecked, these injuries can be come chronic, resulting in pain and dysfunction that can last for years.Usually, when one muscle group is overused, the opposing muscle group, acting as a stabilizer, becomes underused. When this imbalance establishes itself in the musculoskeletal system, the body does not function as designed. Instead of muscles working together to perform a specified function, they work against each other, causing the body to exert more energy to perform the same task that previously was perceived by the body as simple.When muscles become too short and tight, they lose their strength as they are in a chronic semi-contracted state and cannot contract (shorten) efficiently due to being pre-fatigued and the fact that they are already in a state where they are too short for proper function. If a muscle is already in a shortened, semi-contracted state, it cannot contract, or shorten very far. And the farther a muscle can contract (shorten) and move, the greater the strength and endurance the muscle will have. Chronically tight, restrictive muscles just dont function very well and they impinge structures around and beneath them such as nerves and blood vessels, causing disorders like Carpal Tunnel Syndrome, Cubital Tunnel Syndrome and many other associated Repetitive Strain injuries. Short muscles also pull bones out of alignment, which causes a joint imbalance, often resulting in severe pain and dysfunction.The same goes for underused muscles. Underdeveloped muscles are weak due to lack of direct stimulation. Weak muscles are usually too long, unless they are in a state of spasm, which occurs as a protective response in order to keep from being overstretched. Weak underdeveloped muscles cannot act as efficient stabilizers when the opposing muscle(s) are called into action, which again causes a joint imbalance to develop, as weak muscles cannot stabilize bones in their proper position / alignment. Weather a muscle is short and tight or long and weak, the strength and length imbalance of the affected muscle(s) must be corrected for the body to function optimally without pain, dysfunction and reduced mobility of the involved muscles / joints.Muscle imbalances are the cause of most biomechanical disorders in the body. From Carpal Tunnel Syndrome to Thoracic Outlet Syndrome, an existing muscle imbalance is at the root cause of the disorder in 90% of the cases. Too many modalities focus on the band-aid principal, allowing the "muscle imbalance" go on for years with a little bit of relief here and there. Now is the time to focus on the actual cause(s) of these disorders and eliminate them altogether. With the appropriate exercise and stretch routine, most musculoskeletal disorders can be eliminated quickly and effectively.Correcting muscle imbalances is achieved through a process consisting of a number of stretches and exercises. Soft-tissue treatment and hot/cold therapy may be utilized to help expedite the rate of recovery if it is so desired. Usually the nature of performing both stretches and exercises within the same program can be quite effective at eliminating the existing condition without the addition of the soft tissue treatment and hydrotherapy. Word of caution; there is a treatment sequence to addressing muscle imbalances if the best results are to be achieved. If random stretches and exercises are performed, an individual may cause themselves more harm than good.A general rule when addressing a chronic muscle imbalance is to execute the following program:1. Heat Therapy* : Use heating-pad 5 Min. to warm the affected joint and surrounding muscles, preparing them for upcoming stretches and exercises. (Be sure that all sides of the joint and surrounding muscles are warmed-up.)2. Soft-Tissue Treatment*: Soft tissue treatment utilizing Effleurage and Trigger Point Therapy to reduce muscle spasm and relax the tight, restrictive overused muscles can be very effective in correcting muscle imbalances. Utilizing Transverse Friction Massage (TFM) on specifically weak, injured muscles and/or tendons to break down adhesions on the soft tissues can also be very effective in reducing overall pain and dysfunction.) Performing basic massage to the tight muscles is the easiest way to address the issue without getting too complex.)3. Stretching Routine: Once the muscles are warmed up, stretching the tight, restrictive muscle group is key to increasing their length and reducing their impingement of surrounding tissues as well as reducing their effect on the misalignment of the joint. (Stretching the weak, underdeveloped muscles is not recommended as they are already too long and do not need to be lengthened further.)4. Exercise Routine: Once the tight restrictive muscles have been lengthened from the stretches, it is time to exercise the opposing muscle group, the one that is weak and underdeveloped, in order to shorten and strengthen the muscles in order to reduce the tensile stresses imposed on them from the opposing tight muscle group. Exercising and strengthening the weak underdeveloped muscles not only forces the opposing muscle group to relax and lengthen further, but it also helps to maintain the length created in those muscles from the previous stretches. (Do not perform stretches after the exercises as this misaligns the joints and causes muscle rebounding. Always perform stretches first when addressing chronic muscle imbalances and then immediately follow with exercises.)5. Contrast Bath*: Utilizing a contrast bath at the end of the complete routine can be helpful in reducing muscle spasm, remove toxins from the muscles and increase circulation and overall nutrient flow to the injury, helping to aid an increase the speed of recovery. Basic procedure is 3-minutes heat to 1-minute of cold. Repeat 3-times, finishing with cold.This general treatment program for chronic repetitive strain injuries resulting from muscle imbalances is very effective and often eliminates all of the symptoms previously associated with the injury, quickly and effectively. Always consult a physician before beginning any type of exercise or treatment program.Remember, Your Health is in Your Hands!

Teeth Whitening With Tray Based Systems

Teeth Whitening With Tray Based Systems

There is nothing like a white smile. It conveys to the world good health and confidence. There was a time when dazzling white smiles were only seen on the red carpet, but no more. Today there are literally hundreds of tooth whiteners available on the market. These products range in price from several dollars up to hundreds of dollars. You can have teeth whitening done by the dentist in his office in about one hour, or you can buy a teeth whitening system from your dentist to use at home. In office laser tooth whitening can cost $600.00 for one session. If you don't have a bundle of money to spend and you don't have to see the results immediately, then whitening your teeth at home may be for you. The most popular in home teeth whitening systems are tray based systems.Your dentist will perform a thorough examination of you teeth and gums before starting your teeth whitening treatment. He'll want to make sure your teeth and gums are healthy, which will help to cut down on potentially painful side effects. If you have receding gums you are at more of a risk to suffer from gum tenderness when using a tray treatment.You will need to decide if you're going to whiten both upper and lower teeth. If you only have one dental tray made the price is much lower than if you have two made. It's best to go ahead and whiten both at the same time. You don't want to have a set of brilliant white top teeth and dingy yellow bottom teeth - not a good look. Your dentist will also advise you that any dental restorations you may have will not whiten. If there is an obvious noticeable difference you may have opt to have the restoration replaced once the desired level of whitening has been achieved.In order to help you see your progress your dentist will determine your current tooth shade on a chart. This way when you return for a check up you'll be able to see how much whiter your teeth are. Your dentist will take an impression of your upper and lower teeth. These impressions will be turned into clear soft flexible plastic trays. These trays will be trimmed so they cover each tooth, but not the gum line.When you see your dentist and are given the trays, generally a few days after the impressions are made, the dentist will make sure the impressions fit well and are comfortable. He or she will give you the 10% carbamide peroxide gel to use in the trays. They'll also show you how to put the gel in the tray and how to avoid getting excess gel on your gums.Your dentist will give you instructions on how long to wear the trays. Some dentists recommend not wearing them for longer than four hours to minimize potential gum tenderness. Some people are able to wear them overnight. It is suggested that if you can't wear your tray for at least four hours you don't. Less than four hours is a waste of the gel.Studies have shown that the effects of the tray based teeth whitening can last from one to three years although some people do occasional touch ups to help keep their teeth as white as possible.

Choosing the Best Birth Control Method

Choosing the Best Birth Control Method

Becoming pregnant and giving birth is something a couple should give much attention to. But some circumstances in life may delay plans of couples to have children. If you and your partner dont want to have a baby at this time, there are many different products that can help prevent pregnancy, there are various birth control or contraception methods available.Birth control or contraception is a course of therapy of one or more actions, devices, or medications that prevents pregnancy. The mechanisms responsible for lessening the possibility of the fertilization of an ovum by a spermatozoon can be precisely referred to as contraception. Some types of "birth control" are available without a doctors prescription. They have no side effects for most people. But some people may be allergic to them and get rashes if they use them.Probably one of the most popular birth control methods for a long time now is the use of condom. Condoms are a barrier method of contraception that, when used consistently and correctly, can prevent pregnancy by blocking the passage of semen into the vaginal canal. Condoms can also prevent the exchange of blood, semen, and vaginal secretions, which are the primary routes of STD transmission.Aside from condom, there are other birth control methods that are available. Learn about the different kinds of birth control to help you choose the best one for you. The birth control patch is a thin, beige, 1-inch (4-centimeter) square patch that sticks to the skin. It releases hormones through the skin into the bloodstream to prevent pregnancy. The birth control pill also called the Pill is a daily pill that contains hormones to change the way the body works and prevent pregnancy. Hormones are chemical substances that control the functioning of the body's organs. In this case, the hormones in the Pill control the ovaries and the uterus.The birth control shot is a long-acting form of progesterone, a hormone that is naturally manufactured in a woman's ovaries. The shot is given as an injection in the upper arm or in the buttocks once every 3 months to protect a woman from becoming pregnant.A cervical cap is a small, thimble-shaped cup made of rubber that fits over the cervix. It is considered one of the barrier methods of birth control because it provides a physical barrier between a male's sperm and a female's egg.The diaphragm with spermicide is put into the vagina before sex so that it covers the cervix, or neck of the womb. The diaphragm must stay in place at least 6 hours after intercourse, but not for more than 24 hours. If you have sex more than once while wearing the diaphragm, you must add more spermicide without taking the diaphragm out. Spermicide is available without a prescription at drugstores.An IUD (Intra-Uterine Device) is inserted into the womb by a doctor. Two types of IUDs are now used in the United States: the Paragard Copper T 380A, which releases copper, and the Progestasert Progesterone T, which releases progesterone, a form of progestin. The Paragard IUD can stay in place for 10 years. The Progestasert must be replaced every year. A doctor must remove it.Several factors come into play when deciding which method of [*_*] is best for couples. With so many contraceptive methods available and so many factors to consider, choosing a [*_*] method can be difficult. Overall health, age, frequency of sexual intercourse, the number of partners you have, and whether you desire to have children in the future must all be considered before deciding upon a [*_*] method. If you have certain health problems or other risk factors, some brands of [*_*] may not be the safest option.

Developing effective abdominal control and core strength in dancers.

Developing effective abdominal control and core strength in dancers.

The abdominal muscles are critical for a dancer to maintain good posture and strength throughout class and performance. Many people focus on doing loads and loads of sit-ups in order to strengthen their abdominals. Having strength through the outer 6 pack muscles (Rectus Abdominis) is important in a dance however, the deeper layers of your abdomen are far more important in controlling the stability of the spine and preventing injury. You actually have 4 layers of abdominals and the 6 pack configuration down the front of the body is just the outer layer. Alongside these you have two layers of Obliques which help you flex and rotate your trunk and under this you have a very important layer called your Transversus Abdominis. The fibers of this layer run almost horizontal and instead of moving the spine in any direction they contract and stabilize your abdominal organs and your lower back. This is very important to get control of and will help in your turns, arabesque and your balance in general. Dancers are required to take their spines through extraordinary ranges of motion. Establishing effective control of each vertebra is essential to avoiding injury. Many people try too hard when trying to activate these muscles when in fact the simplest activation is usually enough. To help to find these muscles, feel like you are trying to resist urinating. This may sound funny but it helps engage the deep pelvic floor muscles and the deep abdominals. While maintaining this, see if you can feel like you are pulling the skin of the lowest part of the tummy away from your leotard or belt. This should be a small contraction and should be about 10% of your maximal contraction. See if you can maintain some tension in this area as you continue to breathe gently. Remember, the spine should not move while you are doing these exercises. The spine must be maintained in neutral when you are learning these exercises; however once you have mastered effective control, movement should be introduced. Many girls focus on flattening their spine when they switch on their tummy muscles. This is actually not good for the back, and can make it more unstable. There are tiny muscles that help stabilize each of the spinal joints that should activate with the deep pelvic floor and deep abdominal muscles. You must keep a tiny curve in your low back to maintain activation of these muscles while you gently contract the tummy muscles. The combined system of stabilizing muscles is often called the corset as it is a natural version of the stiff 18th century boned corsets that women used to wear. It is the most effective way to narrow your waist, and provide protection for the intervertebral discs in your spine. Try turning on these muscles in sitting, standing, lying on your back or side, and while walking. The more you can use them throughout the day the stronger they will be!This does take practice however it is important to maintain the strength and control of your entire body and your abdominals in general. You will have a much healthier spine for the rest of your life if you find these muscles when you are young!

How A Bathroom Scale Can Help You Stay Fit

Everyone knows what a bathroom scale is, but few realize how beneficial they can actually be in the weight loss process. Not only that, but these little weight watchers can help individuals stay motivated to maintain their current diet and exercise regimen.A "bathroom scale" is available in one of two formats, include digital and basic. The best time to weigh yourself is in the morning and in order to get the most accurate result, place the bathroom scale on a hardwood or tiled floor. This is better than placing it on carpet because a flat, sturdy surface will provide for a more realistic reading.As mentioned previously, a bathroom scale is essential for anyone who is currently hoping to shed a few pounds or for those who are starting a serious diet regimen. The best way to use a bathroom scale is not to excessively weigh in, which may be discouraging, but rather to check in once a week. For instance, every Monday at a certain time of day could be weigh-in time. Record weekly progress and keep it in a journal for future reference.As for the cost of a bathroom scale, most digital models start at $20.00 and go up from there. Depending on the size of the scale, the manufacturer and features, the cost may be slightly higher. This is especially true with a bathroom scale that offers a voice reading. For individuals who cannot see well or have trouble bending down to see the results, a vocal bathroom scale is ideal. Upon someone stepping into the scale, it will read the results in a conversational tone back to the weigher. A vocal bathroom scale operates on batteries, which may or may not be included with the purchase of a brand new model.Individuals who are searching for a [*_*] will find a variety of options at a local retail store, online specialty shop or exercise depot. The internet, which acts as the worlds largest shopping mall with an array of virtual stores at every turn, is an excellent place to shop for all things fitness. A [*_*], which is a necessary part of maintaining the ideal weight, may also be recommended by physicians who encourage their patients to lose weight in order to promote better health.The information in this article is to be used for informational purposes only. It should not be used in place of, or in conjunction with, professional medical advice. While a [*_*] is pertinent in the measure of weight loss, it should not be used as a sole determining factor. If you, or someone you know, has a weight problem or needs to lose weight for health improvement, consult a physician for proper diagnosis and treatment.

Stop Smoking, Regain Your Health

No one would say that it is easy to stop smoking. But since millions of people have successfully quit smoking, it simply means that kicking the tobacco habit is not impossible. Quitting smoking does not only make one feel better, it also entails making drastic yet positive changes in one's life. Putting an end to one's nicotine addiction will enable a person to have better health, gain savings by no longer spending on cigarettes, enhance social acceptance, and set a good example for the younger generation to follow. Taking care of one's health is the most obvious and equally the most important reason why a person should "stop smoking" . Almost everyone knows that smoking can cause lung cancer, but only a few know that smoking also increases the risk for other types of cancer, lung diseases, heart attacks, stroke, and peripheral vascular disease. The said habit also causes premature wrinkling of the skin, bad breath, yellow fingernails, pregnancy problems (miscarriage or low birth weight), and higher risks of heart attacks, stroke, and clot formation for women who uses oral contraceptives. It really does not matter how long one smoked, but as long as one stops smoking, this will definitely bring benefits to one's health. In fact, those who stopped smoking before 35 avoid 90 percent of the health risks associated with nicotine and tobacco. The next thing to consider would be the actual financial cost of smoking. Smoking is expensive, and the economic cost of smoking is estimated to be about $4,000 a year for an average smoker. Figure out how much a person spends on smoking by multiplying how much money is spent for tobacco each day by 365. Now multiply this by the number of years that a smoker used tobacco. This equals to how much one spends on smoking. Another way would be multiplying the amount spent per year by 10. This will be the cost if one keeps smoking for another ten years. Think of other ways to spend that kind of money. This computation does not even include higher costs of health and life insurance, and the medical costs due to tobacco-related conditions.Smoking is less socially acceptable now that it was in the past. In fact, employers nowadays prefer to hire nonsmokers. Some workplaces even restrict smoking. The reason for this is probably because past studies reveal that smoking employees cost businesses more because they are "out sick" more frequently. Smoking in a building also increases the maintenance costs of keeping cleanliness and odors at an acceptable level. Landlords, too, may choose not to rent to smokers since maintenance costs and insurance rates may rise when smokers occupy buildings. Friends may ask you not to smoke in their houses or cars. Public buildings, concerts, and even sporting events are largely smoke-free. And more and more communities are restricting smoking in all public places, including restaurants and bars. In fact, finding a place to smoke nowadays can be quite a hassle. It can be frustrating but that's only because smoking is an inconvenient habit. It is really much easier to stop smoking than try to change or adapt the circumstances, things, and people around you to accept smoking.

Summary

Injuries can occur anywhere and at anytime, but the most prevalent place of occurrence is in the workplace. The reason for such a high rate of injury is that people spend 8-18 hours a day, 5-7 days a week performing unidirectional (one-way) movement patterns, causing an imbalance in the musculoskeletal system that results in the overuse and under use of certain muscle groups. If left unchecked, these injuries can be come chronic, resulting in pain and dysfunction that can las...