Exercises & Stretches for Arthritic Hands

Daily tasks can be painful and difficult
when arthritis and other types of joint issues affect the hand and wrist. There
are numerous medications and treatment solutions that can help ease the pain
but exercise is one of the best and noninvasive solution that can provide many
benefits.
Hand exercises can help strengthen the
muscles that support the hand joints. Movement with exercises and stretches
will help to keep ligaments and tendons flexible resulting in better range of
motion and function.
What is happening to cause the pain you
might ask? The lack or cartilage or cushioning in the joint causes inflammation
and irritation. Pain can increase with repetitive tasks such as typing or
gripping. The production of synovial fluid which lubricates the joints can be
increased when the hand and wrist are exercised and stretched regularly- this
will improve joint function.
Take a look at the exercises below and
give them a try!
Thump
Opposition
Begin sitting with your hand in a
comfortable position. Touch the tip of your thumb with one finger, then
separate and repeat with each of your other fingers. Make sure to keep the rest
of your arm relaxed during the movement.


Finger
O
Begin sitting upright in a chair with
your elbow resting on a table, palm facing forward, and fingers straight. Make
a circle with your thumb and index finger. Straighten them back out and repeat.
Make sure to keep your wrist straight during the exercise.


Finger
Spreading
Begin sitting upright in a chair with
your hand resting flat on a table. Spread your fingers apart as far as is
comfortable then bring them back together and repeat. Make sure to keep your
fingers on the table during the exercise.

Seated
Claw Fist AROM
Begin with your wrist and fingers
straight. Curl your fingers toward your palm, bending at the middle knuckles. Return
to starting position then repeat. Make sure to keep your wrist straight during
the exercise.


Seated
Full Fist AROM
Begin with your wrist and fingers
straight. Curl all of your fingers toward your palm into a fist—light squeeze
or no squeeze.  Return to the starting position
then repeat. Make sure to keep your wrist straight during the exercise.

Wrist
Circumduction AROM
Begin sitting with your arm resting on a
table and your hand in a fist, hanging off the edge. Slowly rotate your wrist
in a circle, first clockwise then counterclockwise. Make sure to keep your wrist
relaxed during the exercise.

Standing
Wrist Flexion Stretch
Begin in a standing upright position
with one arm in front of your body, palm facing the floor. With your other
hand, bend your wrist downward until you feel a stretch. Make sure to keep your
elbow straight.
Standing
Wrist Extension Stretch
Begin in a standing position with one
arm in front of your body, palm facing the ceiling. With your other hand, apply
a gentle downward pressure on your fingers, bending your wrist and keeping your
elbow straight.
Blog post by Farran Jalbert.

The Great Debate: When to use heat and when to use ice


Different methods of heat and ice
therapy prove to be an effective and inexpensive way to provide relief. When is
it good to heat and when is it beneficial to use ice? The correct use of heat and ice at the proper time can aide in reducing recovery time.
Let’s first understand what heat and ice
do. Ice constricts blood flow to muscles, thus decreasing swelling, bruising
and discomfort. As the muscle cools, the amount of blood in the muscle
diminishes as the constriction process pushes it out. As the muscle warms and
the blood vessels expand, new blood comes rushing in and cleans the debris left
behind from the injury and stimulates the healing process. As a general rule of
thumb, icing is best for acute injuries.
The application of heat therapy
stimulates blood flow to the area, which brings restorative oxygen and
nutrients. Additionally, heat can inhibit the transmission of pain signals to
your brain and decrease your stiffness. Heat is generally not a good idea for
new injuries because it can make the swelling and inflammation worse. Heat can
work very well for chronic pain, relaxing muscles before exercise.
A common problem area for many people is
the low back. Chronic pain can be debilitating and extremely uncomfortable. So
what might be best for chronic low back pain? There is no straight forward
answer; it may be trial and error until you find a remedy that works best for
you. But when it comes to exercise, many people with chronic back pain find
heat therapy helps to warm up their muscles beforehand, while cold therapy
helps with pain and inflammation afterwards.
The chart below identifies some common
reasons for pain and which treatment is most beneficial. Remember if you have
any serious injuries consult with a doctor before self-diagnosing.

Blog post by Farran Jalbert.

Spring into Action & Get in Shape for Gardening!

Did you know?
1 hour of gardening can:
  • Reduce stress
  • Boost done density
  • Burn about 300 calories!

With all that bending, squatting and raking proper technique and
strength are a must! Here is what you need to know…

Bending

Muscles used: Abs, back, legs.

The right way to do it: Focus on
tightening your leg muscles (your quadriceps and your hamstrings) as you bend
forward. Keep your knees slightly bent.

Try this exercise: Bird dog


Get down on all fours, with your hands underneath your shoulders and your
knees underneath your hips. Tighten your abdominal muscles while simultaneously
raising your right arm and straightening your left leg, keeping your back
straight. Hold for 6 seconds. Return to the starting position, switch sides and
repeat 10 times.

Raking

Muscles used: Core, shoulders,
arms.

The right way to do it: Use short, quick
motions, and keep the rake close to your body.  Switch sides every 2 to 3
minutes.

Try this exercise: Countertop
pushup


Stand facing a countertop, with your hands shoulder width apart on the
counter. Tighten your abdominal muscles and keep your back straight as you bend
your arms into a pushup position. Straighten your arms, and repeat 15 times Use
short, quick motions, and keep the rake close to your body. Switch sides every
2 to 3 minutes.

Pushing a Wheelbarrow

Muscles used: Core, quadriceps,
hamstrings, chest, shoulders, arms.

The right way to do it: Load the
wheelbarrow with only as much weight as you can handle without straining.
First, use your leg muscles, not your back to lift the wheelbarrow; next, use
your arm muscles to push the load forward.

Try this exercise: Modified plank


Lie on a mat, supporting your upper body with your forearms and your lower
body with your knees; your stomach stays raised as you keep your body in a
straight line without arching your back. Hold for 15 seconds, working up to 60
seconds.

Squatting

Muscles used: Glutes, quadriceps,
hamstrings.

The right way to do it: Keeping your
torso upright, lower yourself until your bottom almost touches the ground. Try
to keep your weight on your heels.

Try this exercise: Chair squat


Stand in front of a chair, feet shoulder-width apart, arms in front of you.
Bend your knees and slowly squat, gently touching the chair without fully
sitting down, then stand up using only your legs. Repeat 10 times.
All photos from Home Exercise Program at medbridgeeducation.com.
Blog post by Farran Jalbert.

Autumn: A Transitional Time of Year


When the sun is setting earlier and the
temps are cooling down it can be a challenge to continue with your gym routine.
Don’t let the leaves changing throw you off your game, instead take advantage
of this beautiful time of year and let it be a positive transition into the
winter!

What Can You Do?

Sign up for community events
This is the perfect time of year to sign
up for that turkey trot or reindeer romp! There are plenty of local walk/run
road races that support great causes, so get your name on the list and begin
the training today. You can do it!
Hit the Trails
Enjoy the changing leaves and crisp air
outside by taking a trail run or walk on a nature path.
Turn Fall Chores into a Workout
According to Health Status,
a 150-lb. person can burn 135 calories by raking leaves for 30 minutes. Turn
outdoor chores into a game by setting small, achievable goals to help pass time
and burn away fat
Exercise Early
With the time changing and
the sun setting earlier it can feel like a real drag to get to the gym later in
the day.  It feels later than it is and
people feel more tired than usual. Get that workout in early and relax in the
afternoon.
Vary Activities
With the cooler weather
setting in, it might be time to try something new at the gym. Get into a spin
class, try yoga or get a new set of exercises from a personal trainer. Set
yourself up right for the winter!

Seasonal Advice

Dress for the weather
Invest in some comfortable cool weather
workout gear. Dress in layers that can easily be shed so you can keep
exercising in the outdoors a little longer.
Drink water, Drink Tea!
Don’t ignore the bodies’ need for water
just because it’s cooler outside. Staying on top of your fluid intake can help
with both exercise recovery and appetite control. Green tea and black tea
contain antioxidants that help ward off diseases during flu season so you can
remain healthy and active as the season shifts.
Avoid Holiday Candy & Treats
According to the National Institutes of
Health, on average, non-obese adults gain about a pound a year around the
holidays. Be sure to pack lots of healthy snacks to munch on throughout the day
to help deter you from grazing on sweets that pop up in the office, at home or
at holiday parties.
Everyone dreads those holiday pounds so
think of Fall as a time to prep yourself for a healthy winter. Setting goals
and getting involved now will start your progression towards a happier,
healthier you.

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Blog post by Farran Jalbert.  

Exercise & Pregnancy: Why it’s beneficial and what you can do





Exercising
during pregnancy can be beneficial in many ways, not only by keeping certain
pregnancy conditions at bay but also by making you feel better about yourself.
Here are some reasons why you shouldn’t put away the gym sneakers just yet.



  • Energy
    Booster- Pregnancy can wipe you out, consuming most of your daily energy to
    complete tasks. Even small bouts of exercise can make you feel energized. With muscles that are
    strong and toned, you need less effort to engage in any activity, whether that
    means grocery shopping or sitting through meetings at the office.  According to the American
    College of Obstetricians and Gynecologists (ACOG), you can safely take part in
    30 minutes or more of moderate exercise every day, as long as you don’t have a
    medical condition or complication that your doctor or midwife has told you
    rules out exercise or limits your activity level.

  • Better Sleep- When you’re carrying an extra 15
    pounds (or more!) in front of you, finding a comfortable sleeping position can
    be a real challenge. But exercise will help you work off any excess energy and
    tire you enough to lull you into a more restful sleep.

  • Reduce Discomfort- Stretching and strengthening can
    better help the body adjust to the normal aches and pains of pregnancy. For
    example: Stretches ease back pain, walking improves your circulation,
    and swimming can strengthen your
    abdominal muscles.

  • Preparation for childbirth- The better shape you’re
    in, the better off you’ll be when you go in to labor. The birthing process
    takes strength, stamina and determination. 
    Exercising while pregnant can ease and shorten the length of delivery.

  • Reduces stress- Having a child is a life changing
    event that brings about so many emotions, experiencing highs and lows. It’s been
    found that exercise boosts levels of serotonin, a brain chemical linked to
    mood, putting you in better spirits.

  • Improving self-image- Staying active helps you feel
    better about yourself and improves your odds of gaining a healthy
    amount of weight    .

  • Your body after childbirth-When you’ve maintained
    your strength and muscle tone all through your pregnancy, your body will have
    an easier time bouncing back after you give birth. You’ll also gain less
    surplus weight if you exercise during your pregnancy.

Some of the
best exercises to start or stick with are walking, low impact aerobics,
swimming, prenatal yoga and stretching, whether you’re a beginner to the
exercise world or have been active all along.
If you
exercised regularly before getting pregnant and your pregnancy is
uncomplicated, you can most likely continue working out as before. In some
cases it’s not
okay to exercise during pregnancy, though, so talk to your doctor or midwife about
your fitness routine to make sure your activities don’t put you or your baby at
risk.

Blog post by Farran Jalbert.

Beating Back the Risk of Diabetes

From
an article in the NY Times
Nearly 29.1 million Americans have
diabetes. This year alone, almost 2 million American adults and more than 5,000
children and adolescents will learn they also have type 2 diabetes. This
largely preventable disease claims nearly 200,000 lives a year. The fatality
rate among affected adults is 50% higher than among similar people without
diabetes.
Recent studies have linked diabetes to
an increased risk in other diseases such as Alzheimer’s and have also shown an
increased risk of dementia. The same is true for those who do not yet have
diabetes but have above average blood glucose levels.
Excess weight, the primary risk factor,
can run in families. There are ways to combat this disease with proper
nutrition, weight loss and activity. Though the numbers are daunting and it can
be difficult to lose weight, it is not impossible. It is however, easier and more effective to avoid the risks of getting
type 2 diabetes in the first place. 
Here are some tips on diet and exercise
to keep you healthy, active and living a longer more productive life:
  • Avoid drastic measures. Making gradual changes to
    your diet in what and how you eat allows your body time to adjust. One
    study showed that people with pre-diabetes who had moderate weight loss
    (avg, of 12 lbs), reduced their odds of progressing to diabetes by nearly
    50 percent.
  • Concentrate on food choices and gradually reduce
    portion sizes. You don’t have to count calories but it can be helpful to
    keep a food journal for each day.
  • Carbohydrates- breads, grains, cereals, sugary
    drinks, and sweets. Carbs are metabolized to glucose, which raises the
    body’s demand for insulin. Try consuming less of them in general and
    choose whole grain when possible.
  • Fruit juice vs. Soda- Fruit juice is not
    necessarily safer than soda. All drinks with fructose (table sugar, high
    fructose corn syrup, honey or agave) may increase body weight, insulin
    resistance and belly fat.
  • More Coffee- two or three cups of coffee a day
    have been consistently linked to a lower risk of Type 2 diabetes. Take
    your coffee black or artificially sweetened. Be cautious with specialty
    coffee drinks- they can be loaded with sugar and calories.

Blog post by Farran Jalbert.

4 Ways to Ease Sore Hamstrings

1
Massage your hamstrings.
Use
a foam roll or massage stick to loosen knots in your muscles.

2
Mix up your routine.
Try
cross training in the pool. A little variation gives your body a break from
always doing the same thing and putting stress on the same areas.

3
Adjust your training volume
every third week. 
If you’re a runner, cut your mileage by a third to a half to
give your body time to recover. You can still train just as hard.

4
Strengthen your
glutes! 
If your glutes are weak, your hamstrings
will have to work overtime to pick up the slack. One idea: Include mini band
walks in your workout to strengthen your glutes. Just make sure you’re feeling
it in your glutes and not your hamstrings.

Blog post by Farran Jalbert.

Gym Etiquette

Ahh yes, the gym! 
It’s
a place to go to burn off steam, get your frustrations out, and focus on YOU. 

When you’re there you feel like it’s all yours, you own it and you get in the zone but we all have to remember the
place we love so much is a shared space. There are written and unwritten rules
to gym etiquette. Following these guidelines means a more enjoyable experience
for everyone. So let’s do our best to remember the rules.

Equipment and space
is shared.

If the gym is quite
and space is available, feel free to circuit train all you want. If the gym is
busy, be prepared to share and let other people use equipment as well.

Clean up after
yourself.

Remove weights from
bars when done. Put equipment back where you found it and wipe down your space.
Be considerate of other members and help keep a clean and safe environment to
workout. Putting things where they belong will make it easier for all to find
next time.

Minimize cell phone
use.

Stay focused and
goal oriented. Be present in your workout. Don’t let your cell phone distract
you and others from a successful workout. 
If you must take a call, please do so in the designated cell phone
areas.

Take care of the equipment.

We all want a gym
with nice, functioning equipment so remember to not toss weights around, rest
dumbbells on upholstery, or damage things in other ways. If you do find machines
or equipment that is broken or damaged, please notify staff so it can be fixed
in a timely manner.

Be courteous and
help out new members.

Remember that we
were all a beginner in a gym at some point. Be courteous to others, offer help
if needed. Reaching out to others creates a positive and comfortable environment.
Don’t be afraid to seek out a trainer or staff member to assist with questions
or schedule a personal training session for more one-on-one attention.

Use locker room etiquette.

Some people are completely
comfortable with their body and don’t mind walking about in the nude. However,
everyone may not feel this way so covering up with your towel on the way to the
shower might not be a bad idea.

Wear appropriate clothing
and footwear.

Going to the gym is
not a fashion or talent show. Appropriate clothing with sufficient coverage is
ideal. Safe and clean sneakers are a good idea as well.

Say no to perfume/cologne.

When you’re at the
gym working hard, the last thing you want to do is inhale someone’s
overwhelming perfume. Some members are overly sensitive and even allergic to fragrances and have to end their workout early.  Please avoid the spray before hitting the fitness
center and especially do not spray perfume in the locker rooms.

If you’re sick, take
a day off!

Allergies, the flu,
bronchitis or whatever it may be, stay home if you’re sneezing, coughing and
spreading germs all over. People take germs and their gym equipment seriously.
Blog post by Farran Jalbert.

Aqua Jogging & the Benefits of H20

In the cold winter months when we can’t
get outside to exercise, the pool can be the place to turn. Whether you’re
rehabbing an injury or trying to prevent one, the water can be an effective
tool.
Exercising and running in deep water
provides resistance in all directions challenging opposing muscles to work
equally and can also improve cardiovascular endurance, strength &
flexibility. The hydrostatic pressure of water is great for reducing swelling
by promoting circulation and blood flow.
When running outside or even on a
treadmill, our joints take on stress by constant pounding on a hard surface. Wearing
a floatation belt in the deep water at neck level, we are about 10% weight
bearing. This may sound like deep water running would be easy but think again-
water has more resistance than air and there are plenty of ways to increase
that resistance. Different forms include: ankle cuffs (flotation), gloves,
barbells, and tethered running.
Aqua jogging in deep water draws
similarities to over-ground running in regards to body positioning, form and
stride -keep in mind these are key elements when in the water.  Maintaining a vertical position challenges
the core muscles and the resistance of the water challenges the arms which is
one difference from running on land. According to Dr. Robert Wilder,
physiologist and director of sports rehabilitation at the University of Virginia in “The
Sunday Times,” water running burns 11.5 calories per minute. Using this
figure, water running for 30 minutes will burn about 345 calories and an entire
hour of water jogging will burn about 690 calories! These numbers are just
estimates but in any case everyone has something to gain from deep water
running, no matter your fitness level.

Blog post
by Farran Jalbert.