Mindfulness Jon Kabat-Zinn What is Mindfulness? Mindfulness is an ancient Buddhist practice, which is very relevant for life today. Mindfulness is a very simple concept. Mindfulness means paying attention in a particular way: on purpose, in the present moment, and non-judgementally. This increases awareness, clarity and acceptance of our present-moment reality. Mindfulness does not conflict with any beliefs or tradition, religious, cultural or scientific. It is simply a practical way to notice thoughts, physical sensations, sights, sounds, smells - anything we might not normally notice. The actual skills might be simple, but because it is so different to how our minds normally behave, it takes a lot of practice. I might go out into the garden and as I look around, I think "that grass really needs cutting, and that vegetable patch looks very untidy". My young daughter on the other hand, will call over excitedly, "Mummy - come and look at this ant!" Mindfulness can simply be noticing what we don't normally notice, because our heads are too busy in the future or in the past - thinking about what we need to do, or going over what we have done. Being mindful helps us to train our attention. Our minds wander about 50% of the time, but every time we practise being mindful, we are exercising our attention "muscle" and becoming mentally fitter. We can take more control over our focus of attention, and choose what we focus on...rather than passively allowing our attention to be dominated by that which distresses us and takes us away from the present moment. Mindfulness might simply be described as choosing and learning to control our focus of attention. Automatic Pilot In a car, we can sometimes drive for miles on “automatic pilot”, without really being aware of what we are doing. In the same way, we may not be really “present”, moment-by-moment, for much of our lives: We can often be “miles away” without knowing it. On automatic pilot, we are more likely to have our “buttons pressed”: Events around us and thoughts, feelings and sensations in the mind (of which we may be only dimly aware) can trigger old habits of thinking that are often unhelpful and may lead to worsening mood. By becoming more aware of our thoughts, feelings, and body sensations, from moment to moment, we give ourselves the possibility of greater freedom and choice; we do not have to go into the same old “mental ruts” that may have caused problems in the past. Mindful Activity When I wash the dishes each evening, I tend to be "in my head" as I'm doing it, thinking about what I have to do, what I've done earlier in the day, worrying about future events, or regretful thoughts about the past. Again, my young daughter comes along. "Listen to those bubbles Mummy. They're fun!" She reminds me often to be more mindful. Washing up is becoming a routine (practice of) mindful activity for me. I notice the temperature of the water and how it feels on my skin, the texture of the bubbles on my skin, and yes, I can hear the bubbles as they softly pop continually. The sounds of the water as I take out and put dishes into the water. The smoothness of the plates, and the texture of the sponge. Just noticing what I might not normally notice. A mindful walk brings new pleasures. Walking is something most of us do at some time during the day. We can practice, even if only for a couple of minutes at a time, mindful walking. Rather than be "in our heads", we can look around and notice what we see, hear, sense. We might notice the sensations in our own body just through the act of walking. Noticing the sensations and movement of our feet, legs, arms, head and body as we take each step. Noticing our breathing. Thoughts will continuously intrude, but we can just notice them, and then bring our attention back to our walking. The more we practice, perhaps the more, initially at least, we will notice those thoughts intruding, and that's ok. The only aim of mindful activity is to continually bring our attention back to the activity, noticing those sensations, from outside and within us. Mindful Breathing The primary focus in Mindfulness Meditation is the breathing. However, the primary goal is a calm, non-judging awareness, allowing thoughts and feelings to come and go without getting caught up in them. This creates calmness and acceptance.
Breathing Meditation 1 (Kabat-Zinn 1996) Assume a comfortable posture lying on your back or sitting. If you are sitting, keep the spine straight and let your shoulders drop. Close your eyes if it feels comfortable. Bring your attention to your belly, feeling it rise or expand gently on the in breath and fall or recede on the outbreath. Keep your focus on the breathing, “being with” each in breath for its full duration and with each outbreath for its full duration, as if you were riding the waves of your own breathing. Every time you notice that your mind has wandered off the breath, notice what it was that took you away and then gently bring your attention back to your belly and the feeling of the breath coming in and out. If your mind wanders away from the breath a thousand times, then your “job” is simply to bring it back to the breath every time, no matter what it becomes preoccupied with. Practice this exercise for fifteen minutes at a convenient time every day, whether you feel like it or not, for one week and see how it feels to incorporate a disciplined meditation practice into your life. Be aware of how it feels to spend some time each day just being with your breath without having to do anything. Breathing Meditation 2 (Kabat-Zinn 1996) Tune into your breathing at different times during the day, feeling the belly go through one or two risings and fallings. Become aware of your thoughts and feelings at these moments, just observing them without judging them or yourself. At the same time, be aware of any changes in the way you are seeing things and feeling about yourself. Using mindfulness to cope with negative experiences (thoughts, feelings, events) As we become more practised at using mindfulness for breathing, body sensations and routine daily activities, so we can then learn to be mindful of our thoughts and feelings, to become observers, and subsequently more accepting. This results in less distressing feelings, and increases our level of functioning and ability to enjoy our lives. With mindfulness, even the most disturbing sensations, feelings, thoughts, and experiences, can be viewed from a wider perspective as passing events in the mind, rather than as "us", or as necessarily true. By simply being present in this way, you support your own deep healing (Brantley 2003). When we are more practiced in using mindfulness, we can use it even in times of intense distress, by becoming mindful of the actual experience as an objective observer, using mindful breathing and concentrating attention on breathing with the body's experience, listening to the distressing thoughts mindfully, recognising them as merely thoughts, breathing with them, allowing them to happen without believing them or arguing with them. If thoughts are too strong or loud, then we can move attention to our breath, the body, or to sounds in the environment. We can use kindness and compassion for ourselves and for the elements of the body and mind's experience. "May I be filled with peace and ease. May I be safe" (Brantley 2003). Jon Kabat-Zinn uses the example of waves to help explain mindfulness. Think of your mind as the surface of a lake or an ocean. There are always waves on the water, sometimes big, sometimes small, sometimes almost imperceptible. The water's waves are churned up by winds, which come and go and vary in direction and intensity, just as do the winds of stress and change in our lives, which stir up waves in our mind. It's possible to find shelter from much of the wind that agitates the mind. Whatever we might do to prevent them, the winds of life and of the mind will blow, do what we may. "You can't stop the waves, but you can learn to surf" (Kabat-Zinn 2004). Mindful Breathing The primary goal of mindful breathing is simply a calm, non- judging awareness, allowing thoughts and feelings to come and go without getting caught up in them.
www.get.gg www.getselfhelp.co.uk/mindfulness.htm © Carol Vivyan 2009, permission to use for therapy purposes World MS Day - 30 May 2021 Multiple Sclerosis (MS) is an autoimmune disease of the central nervous system in which the insulating covers of nerve cells become inflamed in the brain and spinal cord causing damage. This damage disrupts the ability of parts of the nervous system to communicate with the rest of the body resulting in a wide range of signs and symptoms, including:
With MS, new symptoms either occur in isolated attacks or build up progressively over time. Between attacks, symptoms may go away completely, however, permanent damage often occurs, especially as the disease advances. Multiple Sclerosis is more common in:
There's no cure for multiple sclerosis, however, treatments can help speed recovery from attacks, modify the course of the disease and help manage the symptoms. Management may include:
Therapy Professionals Physios, Speech Language, Music, Occupational Therapists and Dietitians can help just call us. Follow this link to hear Tracey Ellery’s song (composed with Kimberley Wade, Music Therapist) on her experience of MS: https://www.facebook.com/cantabrainerschoir/videos/1963130150584002/ For more information check out the MSNZ website. MSNZ is a non-profit organisation formed to provide on-going support, education and advocacy for people with MS and their support networks. It also aims to educate the general public, employers and health professionals about MS and actively funds key research into the condition. Just contact us at Therapy Professionals our friendly therapists can help. Phone (03) 3775280, Email: [email protected] Website: http://www.therapyprofessionals.co.nz Are Lazy Boy Chairs fit for purpose in residential care? Keeping residents mobile for as long as possible is an advantage for residential providers. Mobile residents are easier to look after and cause staff less physical strain. The question is are residential facilities purchasing the best chairs, to encourage mobility? Many residents, particularly in aged care facilities, spend much of their time sitting in one position. To keep mobile residents need to be able to get out of their chairs with ease. In order to do this, they must:
Lazy boy chairs seem to be the chair of choice for many aged care and other residential residents. However are they fit for purpose? The ‘La-Z-Boy’ chair originated in America and was based on the reclining patio chair that had a back which swung back on an angle pushing the seat forward. Once they were upholstered, they were marketed as ‘comfortable recliner lounge chairs’. When wheels were added to the chairs, they became a common feature in aged care and other residential facilities. Often the wheeled lazy boy takes the place of a wheelchair reducing transfers and opportunities for walking. Little thought has been given to whether lazy boy chairs fit the needs of residents or the staff caring for them. The standard lazy boy has a number of issues for the residents, mobility, posture and lack of pressure relief. They are generally too low with a seat that slopes backward, making it difficult for the person to wriggle forward and get out of. They are not supportive enough, encourage a fixed slumped posture, which can affect breathing, eating and drinking. For residents who are unable to move themselves they do not offer much pressure relief making them at risk of a pressure injury. A common practice is to place pressure cushions on the seat of lazy boys, this raises the person higher in the chair, reducing the support from the armrests and increasing the falls risk. Initially small wheels were fitted to lazy boys making them hard to push especially on carpeted floors; many of these chairs are still around. Larger wheels were introduced to make it easier for care staff to push the chairs; unfortunately this makes the chairs too high for the average resident to place their feet on the floor. This leaves their legs dangling, which is uncomfortable, and encourages them to slide forward in the chair. Even with larger wheels lazy boys are heavy to move and put staff at risk of injury. Electrically operated lifter lazy boys can be useful for people who have limited arm strength and are unable to push themselves up from a chair. They may find the assistance to stand enables them to get up independently and maintain their mobility. Lazy boy chairs are often not the best choice for older and disabled people or their carers. There are many other options. Therapy Professionals Ltd’s friendly Physiotherapists or Occupational Therapists can give unbiased advice on seating which can improve the comfort and mobility of residents in residential facilities. They may also be able to suggest less costly and versatile alternatives. Just contact us:
Phone: 03 377 5280 Email: [email protected] For more information on choosing chairs for your facility, seating people correctly and pressure areas check out these links. https://www.therapyprofessionals.co.nz/uploads/4/9/5/2/49523375/seating_people_comfortably.pdf https://www.therapyprofessionals.co.nz/uploads/4/9/5/2/49523375/skin_injuries_caused_by_pressure.pdf https://www.therapyprofessionals.co.nz/uploads/4/9/5/2/49523375/seating_advice_for_residential_care.pdf Allergy Awareness Week -20 April – 25 April 2021 Food Allergies The number of people worldwide with food allergies appears to be increasing. Scientists aren’t sure exactly why. Is it that allergies are being identified more or is there something in our food or environment that is causing the increase? About 2- 4% of adults and 6-8% of children have food allergies, the most common are to cow’s milk and egg, followed by soy, peanuts, tree nuts and wheat. The majority of children will lose their allergies by age three to five years. Allergies to peanuts, tree nuts, fish and shell fish are generally prolonged, which is why these four allergies are the most common amongst adolescents and adults. There is a difference between a food allergy and food intolerance. Intolerances cause symptoms such as bloating, stomach cramps and aggravation of eczema or asthma and usually occur several hours or days after eating. Allergic reactions to foods usually occur quickly and symptoms can include hives, itching, swelling and vomiting as well as potentially life threatening anaphylaxis. Coeliac disease is not an allergy or intolerance but an abnormal immune based reaction to gluten, a protein found in wheat, barley, oats and rye. It is life-long and treated by eliminating all gluten from the diet. There are no proven treatments for food allergies so avoidance is the only way to protect against an allergic reaction. If you suspect that you have a food allergy or intolerance, talk to your GP who can refer you for further testing or to an allergy specialist. Self-diagnosing a food allergy or intolerance can be risky as you may be cutting out important foods unnecessarily. A Dietitian can help by giving advice to manage allergies and intolerances and to ensure that your diet is nutritionally complete. If you would like help managing a food allergy or think you have a food intolerance, Therapy Professionals Ltd Dietitian is available to assist, just contact us on
Phone: (03) 377 5280 Email: [email protected] For more information see: http://www.allergy.org.nz http://www.coeliac.org.nz Health Info Canterbury - allergies You know your voice matters when you’ve lost it Is ageing, disability, injury or illness affecting your ability to be heard? The pitch, pace, pause, tone and volume of your voice comprises about 38% of all your communication. We challenge you to reflect on the quality of your voice, to take action to improve it whether or not you have lost it. World Voice Day on 16 April, is an annual event highlighting the significance of the voice in our daily life. The quality of your voice affects your communication, so it matters. There is a range of things you can do to improve it, such as
If your problem is significant then we recommend you see a Speech Language Therapist through the public health system or privately. Some Christchurch people with neurological conditions such as Parkinson’s disease, and Stroke, are learning to use their voice effectively with an initiative, the Cantabrainers Choir. This is a choir with a difference. Its purpose is not so much to create sweet music but to provide a safe environment in which members can rediscover their voice. Difficulties with vocal expression are common in neurological conditions. For example, in Parkinson’s disease, the voice can become very quiet, rapid, flat and monotone. Following a stroke, people may experience a complete or partial inability to form spoken words. Even with the ability to plan words and sentences people may lack the muscle coordination, making words sound slurred and incomprehensible. Singing can be a route to overcome some speaking difficulties. For example, it is well known that people who stutter can often sing quite well; the underlying rhythm provided by music can overcome the difficulties in planning the sequencing of regular speech. For others, problems with speech may be due to memory impairment or word finding difficulty. The use of familiar songs, rhyming and repetition can be a very effective way of helping them become more fluent. Research shows, after trauma the brain may recover some abilities given effort and the right stimulation. Like getting fit, rewiring the brain (neural plasticity) requires intensive exercise to be done accurately and regularly. Choral singing makes practice enjoyable while the group encourages rehearsing for longer and experimentation. As a result people may, for example, speak louder, for longer and use more words. The Cantabrainers Choir was started in 2012 by Therapy Professionals Ltd with a small grant from Music Therapy NZ. The Choir is run by a Music Therapist and Speech Language Therapist because music and speech share many characteristics: pitch, rhythm, tone, pace and the volume. After an initial 10-week pilot programme Therapy Professionals Ltd decided to continue the choir as the voice improvements and social benefits were so significant a – to quote a choir member, “The music has been a real uplift and meeting new people has been wonderful and so much fun. I have a lot more confidence than I had. It’s got me out of my cage”. In early 2019 the choir was taken over by The Canterbrainers Therapeutic Choir Trust. See their website: https://www.cantabrainerschoir.nz If you have a neurological condition the Cantabrainers Choir is a choir for people with neurological conditions. It’s easy, just email [email protected] or phone: 022 593 5411. f you are not being heard, you don’ t have to struggle alone. Therapy Professionals Ltd’s Speech Language Therapists can help you improve your voice.
Just contact Therapy Professionals Ltd on phone: 03 377 5280 or email: [email protected] World Parkinsons Awareness Day - 11 April 2021 James Parkinson, English Surgeon, first described the effects of what we now know as Parkinson’s Disease. Parkinson’s New Zealand Website describes Parkinson’s as a progressive neurodegenerative condition. It is caused by insufficient quantities of dopamine – a chemical in the brain. Dopamine enables quick, well-co-ordinated movement. When dopamine levels fall, movements become slow and awkward. Parkinson’s has both motor and non-motor symptoms, and while it cannot be cured it can be treated. As Parkinson’s is a progressive condition it can often take many years to develop and has little effect on life expectancy. Different people will experience a different number and combination of symptoms. Parkinson’s is relatively common. Approximately 1 in 500 people have the condition. It becomes more common with older age groups, and it is believed 1% of people above the age of 60 have Parkinson’s. The average age of diagnosis is 59. Although there is a slight increase in risk of development of Parkinson’s in people who have family members with Parkinson’s, the risk is very low. Although there is a slight increase in risk of development of Parkinson’s in people who have family members with Parkinson’s, the risk is very low. Visit https://www.parkinsons.org.nz for more information The following are some interesting talks relating to Parkinson’s: “Deep brain stimulation is becoming very precise. This technique allows surgeons to place electrodes in almost any area of the brain and turn them up or down – like a radio dial or thermostat – to correct dysfunction. Andrea Lozano offers a dramatic look at emerging techniques in which a woman with Parkinson’s instantly stops shaking and brain areas eroded by Alzheimer’s are brought back to life” https://www.ted.com/talks/andres_lozano_parkinson_s_depression_and_the_switch_that_might_turn_them_off Listen to 'The chemistry of disease' on Radio New Zealand. Guy Jameson has been awarded the Beatrice Hill Tinsley Medal for his work understanding the chemical structure of proteins that are important in diseases such as Parkinson's. http://www.radionz.co.nz/national/programmes/ourchangingworld/audio/201815053/the-chemistry-of-disease If you or someone you know is struggling with Parkinson’s Disease our friendly
therapists can help, just contact us on: Phone: 03 377 5280 or email: [email protected] World Autism Awareness Day - 2 April 2021 Raising understanding and awareness of Autism Spectrum Disorders Friday 2 April is World Autism Awareness Day and it falls during World Autism Awareness week (29 March – 4 April 2021). Autism Awareness Week’s goal is to shine a bright light on autism, increasing knowledge of autism and the importance of early diagnosis and early intervention. It celebrates the unique talents and skills of people with autism and is a week where individuals with autism are warmly welcomed and embraced in community events. Autism New Zealand has a knowlegeable, professional staff who work daily with children and adults with autism and their support networks. Their main role is ‘essentially empowering people living with autism’. What is Autism and Aspergers Syndrome? Autism New Zealand’s definition is: “Children and adults who have an autism spectrum disorder look the same as other people, and due to the invisible nature of their disability it can be much harder to create awareness and understanding. Autism and Asperger syndrome still remain relatively unknown disabilities among the general population. Yet it is estimated that autism spectrum disorders (ASD) are approximately four times as common as cerebral palsy and 17 times as common as Down's syndrome. ASD affects 1 in 66 people, approximately 65,000 New Zealanders, which is equivalent to the entire region of Otago.” The following are some wonderful audio links around Autism which are well worth a listen: “Autism Research - Dr Javier Javier Virues-Ortega” on Radio New Zealand. https://www.ted.com/talks/ami_klin_a_new_way_to_diagnose_autism There's no known cause ... and no cure. Autism remains one of the most complex disorders for researchers to tackle. But what if we could see inside the brains of sufferers to see if therapies are actually reshaping them? That's what a New Zealand team plans to do. It's a world-first study combining the latest behavioural science with cutting-edge functional magnetic resonance imaging (fMRI) technology. “Karen Pierce and Eric Courchesne - Early Detection of Autism” on Radio New Zealand. https://www.rnz.co.nz/national/programmes/sunday/audio/201811139/karen-pierce-and-eric-courchesne-early-detection-of-autism Karen Pierce and Eric Courchesne are directors at the University of California's Autism Centre of Excellence. Dr Pierce specialises in the early detection and treatment of Autism Spectrum Disorder (ASD) in toddlers, and Dr Courchesne's research has proved that the abnormal brain development causing autism begins in the womb. Karen Pierce and Eric Courchesne are the keynote speakers at Autism New Zealand's national conference later this month. What's going on in the minds of children with neurological disorders? https://www.radionz.co.nz/national/programmes/ninetonoon/audio/201817128/what's-going-on-in-the-minds-of-children-with-neurological-disorders Susan Haldane is the head of Mind Over Manner - an organisation which uses the power of theatre to help people understand what's going on in the minds of children with neurological disorders like ADHD and autism. ‘'Professor Russell Snell - the hunt for autism genes” on Radio New Zealand https://www.radionz.co.nz/national/programmes/saturday/audio/201837972/professor-russell-snell-the-hunt-for-autism-genes Kim Hill (RNZ) talks to Professor Russell Snell, a world-renowned geneticist based at the University of Auckland who has long studied human disease genes and variations in genes in general with a focus on the molecular genetics of disease, in particular neurodegenerative diseases like Parkinson's and Alzheimers. Nutrition Tips for people with Arthritis Good nutrition can be helpful in:
Omega 3 Oils There is limited evidence that fish oils (omega 3) reduce inflammation in some people with arthritis. Omega 3 oil is also thought to reduce risk of heart disease. It is recommended to have 1-2 servings of fish or other seafood a week for good health. Omega oil is also found in flaxseed oil, walnuts and a small amount in red meats. Vitamin Supplements If you are unable to achieve a healthy food intake, vitamin supplements may be necessary. Talk with your Doctor about this. Alternative Arthritis treatments Alternative treatments are available for many chronic diseases. Discuss these with your Doctor before you try them as they may interact with your treatment. Need more help? Therapy Professionals Ltd has experienced Dietitians who can provide group or individual nutrition education. For Enquiries: phone 377 5280. Calcium
Ways to Maintain Healthy Weight To lose weight Even a small reduction in body weight will relieve stress on joints
Ways to gain weight For some people, keeping weight on can be a struggle
If you would like advice from our Dietitians, call us, we come to you
Therapy Professionals Ltd Phone No: (03) 377 5280 Email: [email protected] Website: www.therapyprofessionals.co.nz Ageing and Down Syndrome International Down Syndrome Day 21 March Adults with Down syndrome are living longer than ever before, now commonly reaching their 50’s 60’s and 70’s. For this reason it makes sense to learn all we can about the unexpected challenges that may accompany growing older. Many documents refer to adults with Down syndrome as ‘experiencing accelerated ageing'. What this means is, conditions usually seen in elderly adults (over 65) within the general population are being experienced by individuals with Down syndrome in their late 40's or 50's. The reason for this is not fully understood, but is believed to be largely related to the genes on chromosome 21 responsible for Down syndrome which are also associated with the ageing process. As we do not yet fully understand the ‘ageing’ process in adults with Down syndrome, predicting and preparing for this is challenging. Being aware of possible changes, and monitoring for early signs of these, will help with a proactive response. Below are a few common signs of ageing in adults with Down syndrome: Eyesight changes:
Diagnosis: Regular check ups with an Opthalmologist can help with early diagnosis. Hearing changes:
Diagnosis: Routine ear examinations for wax and periodic screening with an audiologist is recommended. Undiagnosed vision and hearing problems are common and are frequently mistaken as stubbornness, confusion or disorientation. These can be greatly improved with glasses, hearing aids, removal of ear wax and environmental adaptions. Hypothyroidism: Common in adults with Down syndrome but frequently undetected. The thyroid gland is involved in various metabolic processes controlling how quickly the body uses energy, makes proteins and regulates hormones. Signs and symptoms can include:
Diagnosis and treatment: It can be easily detected by a blood test and controlled with medication. Obstructive Sleep Apnoea: Leading to poor quality sleep which is not restorative. It can also put a strain on the heart and lungs and cause high blood pressure. Early signs include:
Later signs:
Diagnosis: Via a sleep study Osteoarthritis: Many individuals with Down syndrome have hyper flexible joints. Over time these can lead to increased wear and tear on the large joints (hips, knees etc.) causing osteoarthritis. Those who are or have been overweight are at a greater risk. Arthritis is painful and it can lead to:
Treatment: Pain levels are often under reported so needs to be discussed with a GP or specialist if suspected. Suitable pain relief is essential. Osteoporosis: A thinning of bone mass leading to the risk of fracture. Adults with Down syndrome are at a higher risk for disease especially if there is:
Diagnosis: A bone density scan and can be treated with medication, exercise and diet. Atlantoaxial or Cervical spine (neck) instability: Instability between the first and second spinal bones directly below the base of the head, If instability is present and arthritis changes occur in the spine, there is increasing risk of damage to the spinal cord in that region. The bones of the neck are more vulnerable as adults with Down syndrome grow older. Symptoms include:
Diagnosis: A screening cervical spine x-ray is generally recommended at least once during adulthood. Coeliac disease: Where one’s body cannot digest gluten present in wheat products, causing damage to the lining of the intestine and preventing absorption of certain nutrients causing:
Diagnosis: Screening can be done via a blood test, but formal diagnosis requires a biopsy of the small intestine. Treatment: Dietary modification Alzheimer’s: A type of dementia that gradually destroys brain cells affecting:
Early onset Alzheimer’s disease is more common in adults with Down syndrome as they both share a genetic connection on chromosome 21. The risk of developing Alzheimer’s disease increases with age, although it is not inevitable that people with Down syndrome will get Alzheimer’s. It is helpful to have a good baseline of basic self-care skills, personal achievements, academic and employment milestones and other skills for comparison as changes are observed. Diagnosis: clinical judgment based on an accurate history. Reference:
National Down Syndrome Society NDSS Aging and Down Syndrome Health and Well-being Guide. About Osteoporosis - Moving Safely Good posture and proper body mechanics are important throughout your life, especially if you have osteoporosis. “Body mechanics” refers to how you move throughout the day. Safe Movement Knowing how to move, sit and stand properly can help you stay active and prevent broken bones and disability. Proper posture can also help to limit the amount of kyphosis, or forward curve of the upper back, that can result from broken bones in the spine. One of the most important things about body mechanics and posture is alignment. Alignment refers to how the head, shoulders, spine, hips, knees and ankles relate and line up with each other. Proper alignment of the body puts less stress on the spine and helps you have good posture. Unsafe Movement To keep proper alignment, avoid the following positions or movements:
Some exercises can do more harm than good. If you have osteoporosis or have had broken bones in the spine, you should avoid exercises that involve bending over from the waist. Some examples include:
Many exercises and activities such as yoga, Pilates, tennis and golf may need to be avoided or modified because they often involve twisting and bending motions. Bending forward during routine activities also puts stress on the spine and can increase the chance of breaking a bone in the spine. While bending forward puts strain on the spine, it is usually safer if you’re able to keep your back flat.
Many exercises and activities such as yoga, Pilates, tennis and golf may need to be avoided or modified because they often involve twisting and bending motions. Bending forward during routine activities also puts stress on the spine and can increase the chance of breaking a bone in the spine. While bending forward puts strain on the spine, it is usually safer if you’re able to keep your back flat. Sitting
Standing
Climbing Stairs
Bending and Turning
Lifting and Carrying
Pushing and Pulling
Coughing and Sneezing
Getting into Bed
Lying Down and Getting Out of Bed
When getting out of bed, reverse the steps you used to get into bed (above):
When on your back, never lift your head and upper back to sit up in bed or get out of bed.
Ref: National Osteoporosis Foundation USA |
AuthorShonagh O'Hagan Archives
July 2024
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