“In health there are neither rewards nor punishments,

There are only consequences”.

Robert G Ingersoll

Hypermobile Sportsmen Are More Injury Prone

Hypermobility can simply be described as joints bending and stretching further than normal. For instance, knees or elbows that bend backwards, a little finger that can bend backwards past 90 degrees, a thumb that can be bent to touch the forearm, etc.

An article in Reuters has summarised research that proves that hypermobile sportsmen are more prone to injury. Not only are they more likely to get injured but the injuries they sustain tend to be more serious. This could be due to a mix of factors such as weaker ligaments and soft tissue, and to poor joint positioning.

The likelihood of injury could be remedied by working on joint positional awareness and by muscle strengthening and coordination exercises to support the joints.

“Grant me the courage to change that which can be changed,

The serenity to accept that which cannot be changed,

And the wisdom to know one from the other”.

Reinhold Niebuhr

Exercises As Effective As Manipulation For Neck Pain

A recent study has found that spinal manipulation therapy is more effective than medication in both the short and long-term. The most interesting part of the study was that home exercises and advice were as effective as manipulation. It just goes to show that the benefits of self-help should not be underestimated. It would have been interesting to compare a combination of spinal manipulation therapy and home exercises…which in my opinion would have yielded the best results.

More Proof That Exercise Improves Health

A team of researchers have identified a new hormone named irisin. It’s produced by exercise and increases the metabolism and the sensitivity to blood sugar levels. This in turn may make us less susceptible to obesity and diabetes.

Yet more proof that exercise is beneficial…if we needed any more!

Can Yoga Wreck Your Body?

Can yoga wreck your body? According to a recent article in The New York Times it definitely can! The article mentions a number of serious injuries that are thought to have resulted from yoga. Although it’s slightly dramatic and perhaps a little biased, it may contain a valid lesson…

Surprisingly, it’s a stark contrast to a previous article I posted about the benefits of yoga for back pain. How can yoga be both good for health and hazardous at the same time? By the way, this doesn’t just apply to yoga but can be extended to almost anything in life…and the answer is summed up in one word…moderation! The overwhelming majority of injuries that were cited resulted from forcing the body past its anatomical limits i.e. extreme postures…

If you practice yoga or are thinking about starting…how can you make sure this doesn’t happen to you? There are two parts to this…your teacher…and…you…

Your instructor should:

• be properly qualified and experienced
• have relatively small class sizes to allow for more personalised tuition (particularly for beginners)
• ask students about any existing injuries
• focus on technique and alignment during instruction
• offer a variety of exercise options to allow for differing skill levels
• correct students that are doing movements incorrectly
• not try to push students past their limitations

You should:

• wear clothing to allow free and easy movement
• ask questions if unsure of any posture or movement
• know your limitations…we’re all built differently and have our own strengths and weaknesses
• be cautious with any existing injuries and perhaps even consult your doctor or therapist before starting yoga
• avoid competition with others and with yourself
• take the time to progress from beginner moves to more advanced moves
• listen to your bodies…particularly when it comes to more vulnerable areas like the neck, low back and knees

Lastly, remember to have fun!

Happy New Year 2012!

The New Year is usually synonymous with resolutions…and the resolutions are often linked to health…eating a more healthy diet, exercising more often, losing weight, etc. This may have something to do with the guilt following the hedonistic excesses of the Christmas period! Ask any gym manager, January and February are probably their busiest months of the year. People abounding with good intentions flock into gyms and ardently throw themselves into strenuous exercise routines…only to run out of steam 4 to 6 weeks later upon which they mysteriously disappear…never to be seen again…until the following year of course!

So if you happen to have set yourself some goals this year make sure they’re SMART.

Specific

Measurable

Achievable

Rewarding

Timed

Specific

If you don’t know where you want to go, you’re unlikely to ever get there.

Clearly define what you want to achieve

Eg. “I want to run 30 mins twice a week”.

Measurable

If you can’t measure it, how will you know how close you are to it or even if you’ve reached it?

Use an objective unit of measurement

Eg. “I can time how long I have run”.

Achievable

Setting unattainable goals will decrease your confidence and motivation and setting goals that are too easy will not give any sense of accomplishment.

Set challenging but realistic goals

Eg. “I know I can run 30 mins twice a week if I work hard at it”.

Rewarding

Letting others set your goals or setting yourself uninteresting goals will sap your motivation and enthusiasm.

Set goals that will enhance your life and about which you are passionate

Eg. “Running 30 mins twice a week will help me lose weight and decrease stress”.

Timed

Not setting a deadline is the best way to fall prey to procrastination.

Set a definite starting and ending point

Eg. “I will start today and aim to reach my goal in 3 months time”.

Sometimes, your desires can only be accomplished after a long time. These long-term goals are best broken down into medium and short-term goals. You’ll experience a frequent sense of achievement as you reach your short-term targets and this will be instrumental in elevating your self-confidence and bolstering your motivation. Keep in mind that life is about the journey not just the destination and that health is not a transient goal but a way of life. Good luck!

May 2012 bring you health, vitality and happiness!