It may not feel like it yet, but spring is right around the corner. After a winter of hibernation and comfort-food we often go a little crazy over March Break celebrating the arrival of spring, and wind up needing a vacation from our vacation.
Although it’s always good to blow off some steam, just remember that a “go-big or go-home” attitude is usually not in your body’s best interest. This year why not sign up for a new class, de-stress with a relaxing massage, or talk to Julia about healthy ways enjoy some springtime treats.
Food for thought: “Your body is your temple. If you don’t take care of it, where are you going to live? ”
Yours In Health,
Dr. Karen Baker
Tuesday, March 5, 2013
Building Healthy Bridges: Side Bridge
Dr. Karen Baker, BSc, DC
This exercise may seem simple, but it is excellent for developing core stability and balance; I have found it to make a marked improvement in chronic back pain patients, if practiced regularly.
1. Lying on your side with knees best, rest on your elbow, which should be directly under your shoulder. Ensure knees, hips and shoulders are in one straight line. Bring the top arm in front for support.
2. Inhale, exhale and lift your hips off the floor, initiating the movement from your trunk. Think strong core, drawing the naval to the spine. Slide your shoulder blades down your back.
3. Hold here for 20-30 seconds. Keep breathing.
4. Repeat other side.
Take care in this position not to let the hips roll forwards or backwards. Imagine that you have a string attached to the outside of your top hip drawing it to the ceiling as you lift. Maintain the length in your neck and avoid sinking into your shoulders. You may not be able to lift very far off the floor initially, don’t worry - the real benefit comes from maintaining the correct alignment and performing the exercises consistently – it will get easier. You might find that this movement is less challenging on one side than the other: it is common for one side to be a little stronger.
Once you can hold the first position for 1-2 minutes with ease, you can progress by straightening the legs (now keeping ankles in line with the knees, hips and shoulders).
Dr. Karen Baker, BSc, DC
This exercise may seem simple, but it is excellent for developing core stability and balance; I have found it to make a marked improvement in chronic back pain patients, if practiced regularly.
1. Lying on your side with knees best, rest on your elbow, which should be directly under your shoulder. Ensure knees, hips and shoulders are in one straight line. Bring the top arm in front for support.
2. Inhale, exhale and lift your hips off the floor, initiating the movement from your trunk. Think strong core, drawing the naval to the spine. Slide your shoulder blades down your back.
3. Hold here for 20-30 seconds. Keep breathing.
4. Repeat other side.
Take care in this position not to let the hips roll forwards or backwards. Imagine that you have a string attached to the outside of your top hip drawing it to the ceiling as you lift. Maintain the length in your neck and avoid sinking into your shoulders. You may not be able to lift very far off the floor initially, don’t worry - the real benefit comes from maintaining the correct alignment and performing the exercises consistently – it will get easier. You might find that this movement is less challenging on one side than the other: it is common for one side to be a little stronger.
Once you can hold the first position for 1-2 minutes with ease, you can progress by straightening the legs (now keeping ankles in line with the knees, hips and shoulders).
Gingerbread Cookie Tea
- 2 tbsp fresh ginger root sliced
- 2 cinnamon sticks
- ½ tsp lemon or orange peel, grated
- 5-6 cups of water
Bring to a boil briefly then reduce to a simmer in a pot with a tight fitting lid for 10 minutes. Add the juice of ¼ to ½ lemon and a little raw honey to a cup, add the simmered ginger, cinnamon, citrus peel and enjoy.
- 2 tbsp fresh ginger root sliced
- 2 cinnamon sticks
- ½ tsp lemon or orange peel, grated
- 5-6 cups of water
Bring to a boil briefly then reduce to a simmer in a pot with a tight fitting lid for 10 minutes. Add the juice of ¼ to ½ lemon and a little raw honey to a cup, add the simmered ginger, cinnamon, citrus peel and enjoy.
Improving Circulation with Yoga
Dennis Newhook RMT, CYT
Immunity depends on the healthy circulation of blood and the constant movement of lymphatic fluid. Our blood, pumped by the heart, carries a host of protective chemicals and cells which aid in fighting foreign substances. Lymphatic fluid, unlike blood, is "pump-less" and so it must rely on the action of muscles, joint movement, and gravity to make its way through the body. Carried in lymphatic fluid are specialized cells called lymphocytes, the main warriors of our immune system. Taking a little time everyday to stretch, be active, and rest (especially with the legs elevated above heart level!) can greatly improve the circulation of these vital fluids. In addition to improving overall circulation, taking a few minutes each day to mindfully stretch and observe the breath gives you an opportunity to pick up on the subtle warning signs that precede a full blown cold or illness. Knowing when you need to slow down and get more quality rest goes a long way in preventing an immune breakdown.
Dennis Newhook RMT, CYT
Immunity depends on the healthy circulation of blood and the constant movement of lymphatic fluid. Our blood, pumped by the heart, carries a host of protective chemicals and cells which aid in fighting foreign substances. Lymphatic fluid, unlike blood, is "pump-less" and so it must rely on the action of muscles, joint movement, and gravity to make its way through the body. Carried in lymphatic fluid are specialized cells called lymphocytes, the main warriors of our immune system. Taking a little time everyday to stretch, be active, and rest (especially with the legs elevated above heart level!) can greatly improve the circulation of these vital fluids. In addition to improving overall circulation, taking a few minutes each day to mindfully stretch and observe the breath gives you an opportunity to pick up on the subtle warning signs that precede a full blown cold or illness. Knowing when you need to slow down and get more quality rest goes a long way in preventing an immune breakdown.
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