When discussing core strength most people think of the “six pack” abs that everyone longs for, however your core involves so much more then these superficial abdominal muscles. The core includes a number of muscle groups including; the diaphragm, the superficial and deep abdominal muscles, lower back muscles as well as the pelvic floor muscles. These muscles are involved in nearly all of your daily activities. They work together to stabilize the torso and pelvis with turning, twisting, lifting, bending and reaching. When one (or more) of your core muscles is weak it forces your body to compensate by overusing other muscles, joints and tendons to keep up with the demand. Over time a weak link in this system of muscles will lead to areas in your body that become more prone to injury and pain.

Here are some warning signs that you may have a weak core;

poor postureback painpoor balancepelvic floor disordersgeneral weaknesscontinued injuries

If you suffer from any of the above you should consider adding some core strengthening exercises to your routine. This doesn’t mean hitting the gym and doing 100 abdominal crunches. You can strengthen your core through a number of exercises and programs. Weight lifting, yoga, tai chi, pilates, bodyweight and balance exercises can all be used to strengthen these muscles. Find one that best suits you and your body will thank you.

If you’ve been suffering from a weak core for a while it might be best to start with simple breathing exercises. Mindful breathing can help retrain these muscles to engage and work together properly. Contact a healthcare professional for specific exercises designed for you.

Having difficulty sleeping? You’re not alone. According to the CDC inadequate sleep is a public health problem. Our bodies need sufficient sleep to restore and recover. Tissues repair, muscles build and hormones are manufactured during long periods of sleep, this allows our bodies to function at their best. A lack of sleep can lead to a greater risk of accidents (car, workplace or other occupational accidents) as well as increase your risk of chronic diseases.

How much sleep do you need?

The National Sleep Foundation recommends you aim to get sleep that falls into the following ranges.

School aged children = 9 - 11 hours a night

Teenagers = 8 - 10 hours a night

Adults = 7 - 9 hours a night.

Can Massage Therapy Help?

Massage Therapy has been shown to help improve the quality of sleep for people of all ages. If it's chronic pain and/or a stress anxiety disorder that is impairing your sleep, massage treatments might help! Massage has also been linked to an increase in the hormone serotonin which affects the production of melatonin (melatonin controls our sleep and wake cycles). Why not give it a try?

Here are a few more tips that can help improve your quality of sleep.

stay hydratedturn off electronicsavoid caffeine and alcoholset a bedtime and wake up time (even on weekends)avoid larger meals before bed

1. Drink Water

Plain and simple; staying hydrated will help those sore muscles. I have a blog dedicated to this topic here.

2. Epsom Salt Baths

Ever been told to soak in an epsom salt bath? Give it a try! Dissolve approximately 2 cups of salts in a warm bath. The epsom salts help ease muscle cramps and relieve tension. You with likely finish the bath feeling relaxed and rejuvenated.

3. Use a Foam Roller

Foam rollers can cost as little as $20.00. They’re easy to find online or at stores like Canadian Tire and Sport Chek. The rolling and compression motion helps loosen knots, bring blood flow to the area and break up adhesions.

4. Ice Pack

Use ice or an ice pack on a tendonitis flare up or for the first few days of an acute muscle injury (Wrap the ice in a towel, never put it directly on your skin).

5. Heat Pack

Have a sore neck, shoulders or back from work? Heat is best used on those chronic stiff muscles or overuse injuries.

6. A Tenis Ball

Have a sore spot? Try wedging a tennis ball between your body and a wall or the floor. Hold it there for 30+ seconds. This can help alleviate some of the tension and bring blood flow to the area.

7. Stretching

Lengthening those stiff sore muscles is going to feel good. Here’s my blog post on

this topic.

For specific instructions that will help with your areas of concern seek the advice of a health care professional. Slight discomfort can be normal but if any of these tips cause you pain stop immediately.

Do you know why your massage therapist suggests that you stretch out those sore muscle?

Here are a few reasons why stretching is important:

Stretching can have a relaxing effect. After a hard day at work spending 5 or 10 minutes stretching out those tight neck and back muscle will likely leave you feeling calmer, looser and less stressed. Give it a try and see for yourself!Stretching elongates the muscle fibers. This will increase your flexibly and allow you to get the full range of motion of your joints.Shortened muscle are more susceptible to tearing and injuries. By stretching and lengthening your muscles you are reducing the risk of getting hurt.Stretching will encourage recovery following a workout. Exercise, or any kind of physical activity, causes toxins to build up in the muscles. Stretching after being active moves the toxins into the blood stream and you will be less likely to feel achy and sore.

Tips for Stretching:

Hold a stretch for a least 30 secondsBe sure to stretch both sides evenlyBe smooth with your movements and hold still during the stretch, (NO BOUNCING! It can cause injuries)It’s always better to stretch a warm muscle. You can do neck or shoulder rolls and torso twists etc to warm the muscles up before stretching.Always stretch after physical activityStretching should NOT be painful. Aim to feel a good pull of tension, but no pain. If it becomes painful back off a bit.Make stretching a part of your regular routine. You will see the greatest benefits if you incorporate it into your daily activities.

Tension due to general stress is one of the common complaints I hear from clients. It’s no surprise that stress and anxiety impact not only the level of tension in our muscles but our body as a whole. There are many ways to help manage the stress levels in our day to day life, mindful meditation is one that you might not have considered. Here is why you should...

What is mindfulness? Mindfulness and mindful meditation are ways of bringing your awareness to the present moment, without judgement. It is simply being present in the here and now. In today’s fast pace society it seems we are constantly looking forward to what needs to be done, or looking backward and analysing what has already been done. Unfortunately by doing this we can end up missing out on our current experiences.

Although not widely known, mindfulness programs are being utilized in health care settings to successfully help people with a wide range of conditions.

Here are some conditions that mindful meditation has been shown to help:

-High blood pressure and heart disease

-Anxiety and Depression

-Prevention for Depression relapse

-Chronic Medical Conditions such as Diabetes, Arthritis and Irritable Colon

-Chronic Pain syndromes

-Physical symptoms related to stress

It’s also very successful for individuals looking to manage everyday stress levels and adapt a healthier lifestyle.

The most common form of mindful meditation that is used in health care settings is known as mindfulness-based stress reduction (MBSR). If you’re struggling with stress related conditions or chronic pain you may be covered by OHIP to participate in the MBSR program. Talk to your doctor for more information. For further details on this program please click here. (where the program was developed).

Here are a few things you might not know about mindful meditation:

-It is not a religion

-It is used by people of many cultures and backgrounds

-At first it is common to feel like you’re doing it wrong

-You can practice mindful meditation anywhere

-You don’t have to sit crossed legged, you can be in any position that is comfortable for you

-A wandering mind is not uncommon, especially at first

These days there are so many options when seeking the help of an alternative health provider. Many health professionals work along side each other to provide the best possible care for you. Here is a quick overview of some of the different professionals and their specialties.

Chiropractor.

A Chiropractor specializes in conditions of the spine, nervous system and joints. They’re health practitioners that use the title “Doctor”. They use manual manipulation to “adjust” a bone back to a normal position. A manual manipulation is a force applied in a specific direction. For more information click here.

Physiotherapist

A physiotherapist is a professional that works with their patients to help recover from or prevent injuries, promote health and wellbeing, or help manage chronic conditions. Depending on the education of the specific physiotherapist a treatment might include; exercises, manual therapy, acupuncture, joint mobilizations and self care programs. For more information click here.

Occupational Therapist

An occupational therapist aids people in maintaining, resuming or improving a large variety of tasks. It is often a misconception that an OT only provides help or counseling for work training. OT’s work with their patients to help them move past barriers to their everyday activities. They help their patients learn; new approaches to doing things, how to use equipment, how to change their environment to better suit their abilities, and more. For more information click here.

Registered Massage Therapist

A RMT specializes in the treatment of the soft tissue and joints of the body. Soft tissue includes muscle, connective tissue, tendons and ligaments. We help to improve, prevent or maintain soft tissue/joint issues by use of a variety of “hands on” manipulation techniques. A treatment might also include hydrotherapy, exercise programs and self care programs. For more information click here.

Osteopath

Osteopaths view the body as a whole system. They work to maintain, improve and restore normal function so the body can work at its best. They use methods such as soft tissue therapy, osteomanipulation, joint mobilizations and more. Osteopaths are currently not a regulated health profession in Ontario. Be sure you are happy with the education and philosophies of your practitioner.

Another common complaint I get from clients is discomfort in the lower back. Whether you sit or stand for long periods, these points might be helpful in preventing or eliminating your pain.

1. If your job includes a lot of time sitting/standing in the same position, be sure to take frequent breaks. Get up and walk around for a few minutes stretching out those stiff muscles as you move.

2. Proper foot wear is essential for a healthy back. Wearing shoes that don’t provide the proper support can exacerbate back problems. Unfortunately, for you ladies, those high heel shoes are not doing your body any favours. Make sure you’re wearing good shoes and remember to replace them when needed.

3. Proper Lifting techniques. Every time you lift improperly you are putting your back at risk for a strain. Here is a link that will help you learn how to lift correctly.

4. Maintain a healthy body weight. Excessive weight (especially around the mid-section) can pull the pelvis forward, putting extra stress on the lower back.

5. Muscle imbalances are most likely a contributing factor. There are several imbalances that can occur. Many people now-a-days spend hours at a time sitting at work, in a car, or at home, this can cause overactive hip flexors and weak glute muscles (hip extensors). Weak core muscles are also very common. Your core consists of a number of different

muscles in your torso that are responsible for stability. While most people focus on strengthening their “abs” to get the six pack look, the muscles that are usually weak are much deeper and require different exercises. Talk to a health care professional and they will help determine what muscles might be causing you trouble.

6. Like neck discomfort, lower back pain can be associated with poor posture. Your low back has a natural curve, however; over years with poor posture some people loose this curve or develop an excessive one. With good posture you should be able to draw a vertical line through your ear, shoulder, hip, knee and ankle. When sitting for long periods of time try to use an ergonomic chair that provides lumbar support. When trying to break old posture habits, you need to be constantly reminding yourself and adjusting. With time you will re-train the muscles and the correct posture will feel natural.

7. Avoid sleeping on your stomach. Stomach sleeping puts your lumbar spine into excessive extension for long periods of time, increasing the likelihood of low back pain.

Low back pain can become quite debilitating and long lasting. If you’re starting to feel some discomfort developing in this area, be sure to take action and you might be able to prevent some serious pain.

There are some cases when lower back pain may be caused by something more serious, such as disc degeneration or herniation, sciatic nerve irritation, kidney issues or more. If your pain persists or becomes worse please see your medical doctor.

The Foundation for a Healthy Body is Water, Sleep, Diet, Exercise and Stress Management

Neck pain seems to be one of the most common complaints among my clients. Whether you’re hunched over a work station or slouching over a computer screen, neck stiffness can really be a pain! ;) Here are a few things that can help alleviate and prevent neck discomfort.

1. The most significant change you can make to help ease neck pain is breaking bad posture habits. Make sure your shoulders are down and your head is back (avoiding forward head posture). At first you’ll subconsciously fall back into your old habits, you need to be constantly reminding yourself and adjusting. With time you will re-train the muscles and the correct posture will feel natural.

2. If your job includes a lot of time sitting/standing in the same position, be sure to take frequent breaks. Get up and walk around for a few minutes stretching out those stiff neck muscles as you move.

3. If you work at a computer you can avoid some repetitive strain by making sure the screen is at eye level.

4. Avoid cradling the telephone between your shoulder and ear. Use a headset or speaker phone.

5. Find a pillow that’s right for you. The pillow you use should be thick enough to keep your neck straight. With time and use pillows become thinner and need to be replaced. Check in occasionally to make sure your pillow is still giving you the necessary support.

6. Do not sleep on your stomach. Sleeping on your stomach not only puts your neck in a twisted position for hours at a time, but also strains your lower back.

7. Avoid carrying a heavy bag or purse. Take out any unnecessary items to lessen the weight and alternate between both shoulders.

8. Maintain a healthy body weight. Excess weight can cause biomechanical changes to the shoulders (the supportive base for your neck). This puts added stress and strain on muscles and make you more prone to neck issues.

9. Stretch your neck and chest muscles and strengthen your shoulder and back muscles frequently. With years of poor posture and repetitive strain, muscle imbalances and tension develop. You can counter act this with a few stretches and exercises performed regularly. (Please ask me on your next visit for some specific exercises for you.)

Of course, I cannot end without also adding...

The Foundation for a Healthy Body is Water, Sleep, Diet, Exercise and Stress Management.

Most people can agree that exercise is an important factor in a healthy lifestyle. Exercise helps maintain weight as well as strengthens your muscles, heart and lungs. Here are a few things that you might not know about exercise.

Exercise can increase bone strength. Like muscles, bone tissue responds to exercise training by becoming stronger. Good bone building exercises include weight bearing dynamic activities such as bursts of walking, running, stopping and turning.

Due to genetic factors, and general wear and tear, nearly everyone over the age of 70 will have some osteoarthritic changes to joints. Incorporating stretching and aerobic exercises into your routine can help minimize the effects of aging. These types of activities help to maintain healthy ligaments,tendons, muscles and cartilage that support joints.

During the aging process it is common to have a slow progressive loss of muscle mass as well as a decrease in strength, reflexes and flexibility. This can start as early as the age of 30 and is usually associated with a decline in activity levels. Aerobic activities and strength training can slow or even reverse this progression.

Although it's not yet fully understood why, many studies have shown that exercising at least 30 minutes, 5 days a week can help reduce your chances of developing Alzheimer’s and Dementia (or even slow the progression for those who have already developed signs).

Exercise can decrease stress, anxiety and depression. Almost any form of physical activity will increase your endorphin levels(feel good hormones). Exercise can help take the focus off your daily stressors and bring your attention to your body. An added bonus is that you will likely experience an increase in self confidence and will get a better, more restful sleep!

Gentle exercise during pregnancy can help prepare your body for the coming changes. Staying active will help you carry the extra weight that is gained during pregnancy. It will help prepare your body for the physical challenge of labour and getting back into shape after giving birth will likely be easier.

Remember, exercise doesn't necessarily have to mean going to the gym, or jumping on the treadmill. It’s important to find something that’s right for you, something that keeps you physical and mentally healthy! :)

Always consult a doctor before starting an exercise routine, especially if you are pregnant or have a medical condition.

The Foundation for a Healthy Body is Water,Sleep, Diet, Exercise and Stress Management.

In today’s society it seems more common than not to be low on energy and tired. Here are some everyday solutions to help you fight fatigue.

As mentioned in my previous blog, drinking water is very important to maintaining energy levels. Drinking one or two caffeinated drinks (coffee or tea) a day can boost mental alertness; however, too much caffeine can lead to anxiety and irritability.

Eat a healthy diet. Your body needs the proper amount of fuel in order to function efficiently. It is also best to avoid eating large meals. Eating large portions requires a lot of your body’s energy to flow to digestion. Try eating moderately sized meals with high fiber snacks in between. This gets your metabolism running but does not over load your digestive system.

Exercise for 30 minutes most days. Physical activity will increase your body’s metabolism, circulation and endorphins (happy chemicals). This in turn provides you with more energy.

It might be challenging, but try getting 7-8 hours of sleep a night. Sleep gives your body a chance to rest and recover. If you find stress is preventing you from getting a restful sleep, try some activities that relieve stress, such as; yoga, meditation, or breathing exercises. Even reading a book before bed instead of watching TV can make a difference.

Tidy up! A messy house and work station can cause fatigue. It’s a constant reminder of all the tasks you still have to finish. Eliminating a little clutter can help clear your mind and give you more energy to focus on other things.

Some quick tips

-Try spending 30 minutes a day in natural sunlight

-Listen to upbeat music during your daily routine – it can increase you alertness

-Cut into a fresh citrus fruit and inhale! It can liven up your senses and boost your focus

-Laugh :)

The Foundation for a Healthy Body is Water, Sleep, Diet, Exercise and Stress Management

One of the most common questions I am asked by clients is “What is causing my muscle achiness and stiffness.” Here are common causes of muscle tension:

Lack of exerciseLack of sleepPoor postureDehydrationPoor nutritionPoor work environmentTask repetitionLack of movement (especially neck and shoulders with computer work)Lack of stretchingPrevious muscle injuryStress

- Lack of job satisfaction

- Lack of support from others (family, friends or coworkers)

- Personal drive to excel

- And the list goes on...

Although we can’t necessarily control all of the factors that contribute to the development of muscle tension, we can do our best to minimize what is within our control. Be sure to take the time to look after yourself. :)

The Foundation for a Healthy Body is Water, Sleep, Diet, Exercise and Stress Management

So, you know you're supposed to drink 8 glasses of water a day. Do you know why? Or what the consequences are if you don't?

Water has many functions within our body's system. It helps us maintain our body's temperature, digest our food and even cushion our joints, just to name a few. The fact that our bodies are made of 2/3rds water is an indication of how important it is in the function of our system. A lack of water can result in a decrease in both our physical and emotional health.

A lack of water in your blood will reduce your body's ability to remove toxins as well as reduces the absorption of nutrients into your system. This means that your cells aren't getting rid of as much waste and aren't getting as much fuel. Your body will generate less energy which will cause a decrease in concentration, and increase in stress and anxiety levels. You muscles will build up toxins and waste which results in achiness and even cramping. Here are a few more facts about the importance of water.

Did you know?

...thirst is commonly mistaken for hunger?

...consuming juices or other drinks as a replacement for water can increase calorie (sugar) intake?

The Foundation for a Healthy Body is Water, Sleep, Diet, Exercise and Stress Management