HYDROGEN PEROXIDE-SALT BATHS
First Bath
1. Fill the bath tub with warm water with temperature you prefer.
2. Add one quart of 3% hydrogen peroxide bottle to the bath tub.
3. Add one-half teaspoon of sea salt to the bath water (Baleine is a good brand). (note from Steve.. I prefer aquarium salt from the pet store)
4. Avoid direct contact of the bath tub water with eyes. (more…)
I personally feel that by over-working my abs from January to June 2011, I ended up causing disk damage to my spine. To the tune of over a $1000 in medical expenses for visits to Chiropractors, Physical Therapists, Doctors and for an MRI. I understand why my disks were looking so bad! Now I’m taking a break from crunches/core exercises and focusing on lengthening my spine, doing exercises to build my lower back, decompression and other great therapies. Read the article below for more information:
For a study published this year, researchers at Indiana State University had a group of healthy, young adults squat, lunge, twist, crunch and hold a rigid plank position to measure the hardiness of their back, abdominal and side muscles, the area generally known as the core. The same volunteers then completed a battery of physical performance tests, including leaping off the ground while tossing a medicine ball backward over the head and sprinting through a short obstacle course.
The researchers had expected that the volunteers with the sturdiest cores would outshine the others on the tests of physical performance. But they did not. There was little correlation in this study between robust core muscles and athleticism. Despite the emphasis that many coaches, trainers and athletes themselves place on “core training for increased performance,” the authors write, “our results suggest otherwise” — and in the process raise some intriguing questions about just how core strength affects fitness and whether a rippling abdomen, while attractive, is worth the effort.
The role of the core in physical performance has been a topic of considerable interest and controversy among sports scientists, as well as coaches and trainers, for years. Most of us think that a taut midsection, achieved usually by multiple crunches and perhaps some medicine-ball exercises and side planks, will make us not just less self-conscious in our swimsuits but also better athletes.
Read the rest of this article at the NY Times
Another article to read: http://journals.lww.com/nsca-scj/Abstract/2011/08000/To_Crunch_or_Not_to_Crunch__An_Evidence_Based.2.aspx
Pool Therapy Exercise Techniques
• Knee-to-chest exercise. This movement is performed while standing on one leg, which is slightly bent, and one leg outstretched in front while one hand holds onto the side of the pool. It strengthens and stretches the muscles in the leg, hip and lower back.
• Leg raise exercise. This movement is performed with one leg outstretched and the supporting leg slightly bent while one hand holds onto the side of the pool. It strengthens and stretches the muscles in the leg, hip and lower back.
• Wall-facing leg stretch exercise. In this stretching exercise individuals assume a “Superman” position with hands resting on side of pool and the body and legs outstretched into and supported by water. This extends all regions of the back and the joints in the back, as well as stretching shoulder muscles.
• Pool walking exercise. Walking both forward and backward in chest-high water works the leg muscles while exerting no impact of the knees or hips, which is particularly important for people who have arthritis in those joints. The walking exercise can be made more demanding with the addition of hand floats or light weights, so a stroll in the pool becomes an aquatic version of power walking.
• Quadruped activity and exercise. This exercise works legs and arms and is performed while floating on one’s back (sometimes achieved with a therapist supporting the trunk or using a flotation jacket). The individual makes paddling motions with his or her arms and legs.
Spa treatments complementing water therapy for back pain typically involve relaxing in warm, agitated water such as that found in whirlpool baths. This form of hydrotherapy relaxes muscles, improves muscle blood flow and increases general blood circulation, which make the body more flexible and can prepare it for water therapy or land-based exercise. (more…)
by Mel Fabros
Massage isn’t just an amenity to make you feel good, but can actually help you recover faster from workouts and prevent injuries! Let’s face it; we push our bodies to the limit every day. I’ve trained with Bodysport for the last year and know just how beat up your body feels on a daily basis. Overusing your muscles like this may often create problems and imbalances in the soft tissues. A constant build up of tension in the muscles may lead to stresses on joints, ligaments, tendons, as well as the muscles themselves. The muscles tighten and shorten over time leaving you vulnerable to strains and tears. If these are ignored, they will hinder your rate of improvement, impede performance, and ultimately make you susceptible to injury. (more…)
This book is amazing. Changed my life. I was diagnosed with spinal stenosis back in 2000 by orthopedists in Washington. One specialist recommended a discotomy, a surgery where they cut out part of your discs in your vertebrae. A major operation that has long-term negative side effects. I was devastated by this news. I looked for other options. Howard Stern mentioned this book on the radio and how it saved his life and cured his back pain. (more…)
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